Sumo Deadlift
A wide-stance barbell deadlift: hips sit between the feet, hands inside the knees, bar pulled from the floor to lockout.
How to do it
- Stand over the bar with a wide stance, toes turned out, bar over midfoot.
- Hinge and sit the hips down between the feet until you can grip the bar inside the knees.
- Brace the trunk, set the lats, and keep the chest above the bar.
- Push the floor away and stand until the hips and knees are locked.
- Lower the bar by pushing the hips back until both plates rest on the floor.
- Reset and repeat; do not bounce the plates.
Key technique cue
Push the floor away, knees over the toes; chest and hips rise together.
Common mistakes
- ✕ Stopping the plates above the floor so the lift becomes a rack pull.
- ✕ Letting the knees cave in instead of tracking over the toes.
- ✕ Jerking the chest up first so the hips shoot up and the back rounds.
- ✕ Setting the hands outside the knees, which is a conventional pull, not sumo.
Benefits
- ✓ Shortens the bar path versus a conventional stance while still training a full floor pull.
- ✓ Shifts more work onto the quads and hips and a little less onto the low back.
- ✓ Offers a second deadlift stance without changing the implement.
Progression: from easier to harder
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Step 1 -
Step 2 -
Step 3 You are here - Sumo Deadlift
- Trap Bar Deadlift
- Barbell Deadlift
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Step 4
About the exercise
The sumo deadlift uses a wide, toes-out stance with the hands gripping the bar inside the knees. The bar travels from the floor to a tall standing position as the hips and knees extend together. Lowering under control returns the plates to the floor before the next repetition. Keeping the load close to the body and the trunk braced makes the movement easier to control. Glutes and spinal extensors contribute alongside the thighs and inner-thigh muscles; the wider stance changes the balance of work compared with a conventional deadlift, placing greater demand on the quadriceps.
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