Exercise Tutorial: Sumo Deadlift
Table of Contents
What Is a Sumo Deadlift?
The Sumo Deadlift is a variation of the conventional Deadlift that utilizes a much wider stance. The Sumo Deadlift is an effective exercise for strengthening the posterior chain and is a great way to add variety to your exercise routine!
How to Sumo Deadlift
How to Perform a Barbell 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 perform a Sumo Deadlift, follow these steps:
Assume a wide stance with your feet farther than shoulder-width apart. Grip the barbell with an overhand grip, ensuring your arms are inside your legs. In the starting position, your shoulders should be slightly in front of the bar.
When ready to perform the Sumo Deadlift, let your hips and shoulders rise at the same speed by performing a hinge movement.. Pull the bar upward as you stand, keeping your chest neutral and not leaning toward the bar. At the top of the movement, fully extend your hips.
Once your hips and knees have reached full extension, pause briefly before returning to the starting position. Perform a hinge motion again to lower the barbell back to the ground.
Repeat this movement for the required sets and reps.
How to Perform a Dumbbell Sumo Deadlift
The Dumbbell Sumo Deadlift is a variation of the Deadlift that closely mirrors the steps of a traditional Sumo Deadlift but utilizes a dumbbell instead of a barbell. Here’s how to perform it:
Stand with your feet wider than shoulder-width apart, toes pointing slightly outward. Hold a dumbbell with both hands, gripping it vertically, ensuring your arms are inside your legs.
Lower your hips into a squat-like position with the dumbbell hanging between your legs. Keep your shoulders slightly in front of the dumbbell and your chest lifted. Your back should remain neutral, not rounded.
Engage your glutes and core as you push through your heels to stand up. As you rise, your hips and shoulders should move at the same speed in a hinge-like motion. Keep the dumbbell close to your body and avoid leaning forward with your chest.
At the top of the movement, fully extend your hips and knees. Squeeze your glutes to lock out the lift and maintain a tall posture.
Begin to hinge at your hips while lowering the dumbbell back down. Keep your back neutral and lower the dumbbell to the starting position under control.
Perform the required number of sets and reps, maintaining proper form throughout.How to a Dumbbell Sumo Deadlift
How to Perform a Kettlebell Sumo Deadlift
Since the Kettlebell Sumo Deadlift is a variation of the Deadlift, it follows many of the same fundamental steps. To learn how to perform a Kettlebell Sumo Deadlift, follow these steps:
Stand with your feet wider than shoulder-width apart and your toes slightly pointed outward. Place a kettlebell on the ground between your feet.
Lower your hips into a squat-like position, keeping your back neutral and your chest lifted. Grip the kettlebell handle with both hands, ensuring your arms are inside your knees. Your shoulders should be slightly in front of the kettlebell, and your weight should be evenly distributed through your heels and midfoot.
Engage your core and glutes as you push through your heels to stand up. Your hips and shoulders should rise at the same speed in a hinge-like motion. Keep the kettlebell close to your body as you lift, and maintain a neutral chest position without leaning forward.
At the top of the movement, fully extend your hips and knees. Squeeze your glutes and stand tall, holding the kettlebell firmly.
Begin to hinge at your hips and bend your knees to lower the kettlebell back to the ground under control. Keep your back straight and avoid rounding your shoulders.
Perform the required number of sets and reps, maintaining proper form throughout.
The Kettlebell Sumo Deadlift is an excellent exercise for targeting the posterior chain while also building strength and stability. It’s a versatile movement that can easily fit into any training routine!
Sumo Deadlift Form
As in any Deadlift variation, performing the Sumo Deadlift with proper form is crucial! Failure to do so can result in injury or reinforce bad movement patterns, which can negatively impact all other hinge-type exercises in your routine. To ensure proper Sumo Deadlift form, follow these key cues:
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’ll achieve proper Sumo Deadlift form, which will help you lift heavier loads safely and effectively over time!
Sumo Deadlift Muscles
The Sumo Deadlift engages numerous muscles throughout the body due to its compound movement pattern. Some of the primary and secondary muscles involved include:
Sumo Deadlift Benefits
The Sumo Deadlift offers numerous benefits, making it a popular variation of the Deadlift. By incorporating the Sumo Deadlift into your routine, you can:
Increase pulling strength, enhancing your ability to lift heavier loads.
Decrease lumbar stress due to the more upright torso position, reducing strain on the lower back.
Improve muscular strength in the glutes, hamstrings, and lower legs.
Enhance posture by strengthening the posterior chain and stabilizing muscles.
Provide a more comfortable option for individuals with mobility or flexibility limitations, thanks to the wider stance and reduced hip hinge.
The Sumo Deadlift is an excellent choice for building strength, improving biomechanics, and accommodating a variety of body types and skill levels.
Sumo Deadlift Variations
The Sumo Deadlift has multiple variations that can add variety and challenge to your workouts. Experiment with these variations to find the ones you enjoy the most:
Sumo Deadlift in CrossFit
Although the Sumo Deadlift is not allowed in CrossFit competitions, it remains a valuable training tool. CrossFit emphasizes movements like the clean and snatch, where the conventional Deadlift is more applicable due to its greater range of motion and transferability.
Sumo Romanian Deadlift
The Sumo Romanian Deadlift shifts focus to the hamstrings. Start with the Sumo Deadlift stance and lift the bar as usual. Instead of bending deeply at the knees, hinge forward at the hips while maintaining a slight knee bend. This variation isolates the hamstrings more effectively.
Narrow Sumo Deadlift
This variation positions your feet slightly wider than a conventional Deadlift, but not as wide as a standard Sumo Deadlift. The mechanics remain the same, providing a middle ground for those looking for a different challenge.
Deficit Sumo Deadlift
The Deficit Sumo Deadlift involves performing the lift while standing on a small platform or weight plates. This increases the range of motion and engages more of the posterior chain. To perform, stand on the platform and complete the movement as you would a normal Sumo Deadlift.
Each variation offers unique benefits and targets different muscles, allowing you to tailor your training to your goals and preferences.
Sumo Deadlift Alternatives
Frequently Asked Questions About the Sumo Deadlift
How Does the Sumo Deadlift Compare to the Conventional Deadlift?
When comparing the Sumo Deadlift to the Conventional Deadlift, a few key differences stand out:
Stance: The Sumo Deadlift uses a much wider stance, while the Conventional Deadlift has a narrower, hip-width stance.
Range of Motion: The Sumo Deadlift has a decreased range of motion due to the wider foot positioning.
Muscle Emphasis:
Sumo Deadlift: Requires greater hip and glute strength.
Conventional Deadlift: Places more emphasis on the low back and hamstrings.
The primary distinction between these variations lies in the positioning of the feet. While both target the posterior chain, the Sumo Deadlift emphasizes hips and glutes, whereas the Conventional Deadlift focuses more on the lower back and hamstrings.
Which Deadlift Variation Is Better: Sumo or Regular Deadlift?
When deciding which Deadlift variation is right for you, try both and see what feels more comfortable. The Conventional Deadlift offers more transferability to other movements, such as cleans and snatches. On the other hand, the Sumo Deadlift specifically targets the posterior chain, particularly the hips and glutes, making it excellent for building strength in these areas.
Ultimately, neither variation is inherently better—it comes down to your personal goals and biomechanics.
What Is a Sumo Deadlift High Pull and How Do You Perform It?
The Sumo Deadlift High Pull combines the Sumo Deadlift with a High Pull, creating a dynamic movement.
Perform a Sumo Deadlift as usual.
As you extend your knees and hips at the top, initiate a high pull by lifting your elbows high and to the outside while pulling the barbell or kettlebell up to your chin.
Lower the barbell or kettlebell back down, hinge at the hips, and return to the starting position.
This explosive movement is great for building total-body power and coordination.
