Sumo Deadlift tutorial
The sumo deadlift uses a very wide stance with the hands gripping inside the legs. This position reduces lower-back stress and places more emphasis on the glutes, inner thighs and quads. It suits intermediate lifters building hip and thigh strength or those whose back tolerates conventional deadlifts poorly.
How to perform
- Take a stance much wider than shoulder width with toes turned out about 30 to 45 degrees.
- Bring your shins close so the bar sits over mid-foot.
- Lower with a flat back and grip the bar shoulder-width apart, inside your legs.
- Push your knees out, lift your chest and brace your core.
- Drive your feet into the floor and spread the floor apart, pulling the bar up close to your body.
- Squeeze your glutes at the top, then lower the bar back to the floor under control.
Breathing: Take a deep breath and brace before pulling, then exhale at the top or after returning the bar.
Key tips
- Push your knees out in line with your toes.
- Take the slack out of the bar and tighten up before it leaves the floor.
- Don't sink the hips too low; your shins should be nearly vertical.
Common mistakes
- Knees caving inward during the pull
- Hips shooting up before the chest and the back rounding
- Using a stance wider than hip mobility allows
Safety: People with hip or groin issues should start with a narrower stance and lighter load, or use a kettlebell sumo deadlift instead.
GlutesPrimary muscle
BarbellEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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