Exercise Tutorial: Sumo Deadlift
Table of Contents
What Is a Sumo Deadlift
The Sumo Deadlift is a variation of the conventional Deadlift that uses a much wider stance. The Sumo Deadlift is an effective exercise to strengthen the posterior chain and a great way to add variety in your exercise routine!
How to Do a Sumo Deadlift
Since the Sumo Deadlift is a variation of the Deadlift, it follows many of the same steps as the Deadlift. To learn how to Sumo Deadlift, follow these steps.
Assume a wide stance with your feet farther than shoulder-width apart. You will grab onto the barbell with an overhand grip and arms inside of the legs. In the starting position, your shoulders will be slightly in front of the bar.
When you are ready to perform the Sumo Deadlift, your hips and shoulders will rise at the same speed by performing the hinge movement. Pull the bar up as you stand up, the chest should not come towards the bar. At the top of the Sumo Deadlift, extend the hips.
Once the hips and the knees have reached full extension, pause and then begin to return to the starting position by performing a hinge again and lowering the barbell. Repeat this movement for the required amount of sets and reps.
You have now learned how to perform the Sumo Deadlift!
Sumo Deadlift Form
As in any Deadlift variation, to perform the Sumo Deadlift properly you need to have the proper form! Failure to do so can result in injury or training a bad movement pattern, which will in turn affect all of the other hinge type exercises you perform! To have proper Sumo Deadlift form, you need too:
Distribute your weight evenly throughout the midfoot
Keep the knees in line with the ankles
Maintain a neutral spine (this is the most important!)
Keep the shoulders down and back
Maintain a level gaze
Brace the core
Keep the barbell parallel to the floor
Keep the barbell close to the body
If you follow these cues, you will have proper Sumo Deadlift form, which will allow you to lift even heavier loads over time!
Sumo Deadlift Muscles
The Sumo Deadlift will engage many muscles throughout the body due it its movement pattern. Some of the muscles that the Sumo Deadlift uses includes,
Sumo Deadlift Benefits
The Sumo Deadlift has many benefits, which is why it is such a popular Deadlift variation. By performing the Sumo Deadlift, you will increase pulling strength, decrease lumbar stress and increasing muscular strength in the Glutes and lower leg. The Sumo Deadlift can also improve posture and be more comfortable for people who have mobility or flexibility issues.
Sumo Deadlift Variation
The Sumo Deadlift has its own variations, which will provide a challenge and produce variety in your workouts. Try each Sumo Deadlift variation to see which ones you enjoy the most!
Dumbbell Sumo Deadlift
Kettlebell Sumo Deadlift
Barbell Sumo Deadlift
Dumbbell Sumo Deadlift
Sumo Deadlift Crossfit
Sumo Romanian Deadlift
Narrow Sumo Deadlift
Deficit Sumo Deadlift
The Dumbbell Sumo Deadlift only differs from the Sumo Deadlift with a barbell because of the difference in equipment. The use of a dumbbell allows for a greater range of motion and can reduce muscular imbalance in the body. Perform the Sumo Deadlift as usual, except with a dumbbell in each hand. The dumbbells will be parallel to the floor.
Kettlebell Sumo Deadlift
The Kettlebell Sumo Deadlift follows the same idea as the Dumbbell Sumo Deadlift. Hold the kettlebell using both hands and perform the Sumo Deadlift as usual. The Kettlebell will touch the ground in between each rep.
Barbell Sumo Deadlift
The Barbell Sumo Deadlift is the most popular variation of the Sumo Deadlift. To learn how to perform the Barbell Sumo Deadlift, see our step-by-step tutorial at the beginning of the article.
Sumo Deadlift Crossfit
Crossfit is a high-intensity workout that consists of functional training. In Crossfit competitions, the Sumo Deadlift is not allowed. It is believed that this is the case because the conventional Deadlift is more transferable to other movements like the clean and snatch, and the Sumo Deadlift uses less range of motion.
Sumo Romanian Deadlift
The Sumo Romanian Deadlift will target the Hamstrings more than the regular Sumo Deadlift. Begin in the same stance as the Sumo Deadlift. After you lift the bar up, perform a Romanian deadlift by hinging forwards at the hips. The difference between the Sumo Deadlift and the Romanian Deadlift is that there will not be as much of a bend in the knees.
Narrow Sumo Deadlift
The Narrow Sumo Deadlift is when your feet are positioned in a wider stance than the conventional Deadlift, but not as wide as the Sumo Deadlift. As implied by the name, it is a narrower version of the Sumo Deadlift. The mechanics of the lift will be the same as the Sumo Deadlift.
Deficit Sumo Deadlift
A Deficit Sumo Deadlift is a Sumo Deadlift that is done on top of a weight plate or small platform. The Deficit Sumo Deadlift will provide a greater range of motion, and will engage more of the posterior chain. To perform the Deficit Sumo Deadlift, place two weight plates flat on the ground and stand on top of them. Complete the Sumo Deadlift as usual.
Sumo Deadlift Alternatives
Sumo Vs Conventional Deadlift
When comparing the Sumo Deadlift to the conventional Deadlift, there are a few differences. The most obvious difference between these Deadlift variations is that the Sumo Deadlift uses a much wider stance than the conventional deadlift. This results in a decreased range of motion in the Sumo Deadlift. Overall, the Sumo Deadlift will require more Hip and Glute strength whereas the conventional Deadlift will require more low back and Hamstring strength.
Sumo Deadlift Vs Conventional
The Sumo Deadlift vs Conventional is a comparison of the Sumo Deadlift and the Conventional Deadlift. As previously mentioned, there are a few differences between the Sumo Deadlift and the conventional, the main difference being the positioning of the feet.
Sumo Vs Regular Deadlift
When it comes to deciding with Deadlift variation is right for you, try out both and decide what feels more comfortable. The regular Deadlift will offer more transferability to other movements however, the Sumo Deadlift will truly target the posterior chain and increase muscular strength in the Hips and Glutes. Overall, one variation is not better than the other and it comes down to personal preference.
Sumo Deadlift High Pull
The Sumo Deadlift High Pull is a quick movement that combines the Sumo Deadlift and a High Pull. Perform the Sumo Deadlift as usual. As you are coming into the top of the deadlift and extending the knees and hips, perform a high pull by moving the elbows high and to the outside of the body and pulling the bar up to the chin. Lower the back and complete a hinge again as you return to the starting position.
