Sumo Deadlift

The Sumo Deadlift is a variation of the traditional deadlift that primarily trains the muscles in the seat, thighs (hamstrings and quadriceps) and back. The difference lies in the wide foot position, which makes the exercise more hip-dominant and minimizes the strain on the lower back. This is an excellent exercise for building strength in the lower body and stabilizing the core muscles.

Correct Form and Technique

To perform a Sumo Deadlift correctly, follow these steps:

  1. Starting position: Stand with your feet wide, so that they are outside the width of your hips, with your toes pointing slightly outwards. The bar should be close to the body, just above the midfoot.
  2. Grip: Grasp the bar with your hands placed narrowly, on the inside of your knees.
  3. Seat and chest position: Set your hips low, and keep your chest upright with a natural sway in your lower back.
  4. Lifting movement: Press through the heels, push the hips forward and stand up with the bar close to the body. The hips and shoulders should move up at the same time.
  5. Back to start: Lower the bar under control by reversing the movement and return it to the floor with good control.

Here is a video showing proper technique for the Sumo Deadlift:

Common Errors

To avoid injury and maximize the effectiveness of the Sumo Deadlift, it is important to be aware of these common mistakes:

  • Hips too high: If the hips start too high, the load will shift to the lower back. Start with your hips low and push from your heels.
  • Rounding of the back: Do not allow the back to arch during the lift. Keep your chest up and back straight throughout the movement.
  • Too wide a grip: Make sure your hands are on the inside of your knees to avoid unnecessary stress on your shoulders.

Modifications and Variations

Depending on your fitness level or goals, you can adjust the exercise with the following variations:

  • Sumo Deadlift with Kettlebell: Perfect for beginners who want to master the technique before moving on to heavier weights.
  • Sumo Deadlift with band: Use a resistance band around the hips to activate the hip muscles even more.
  • Elevated Sumo Deadlift: Stand on a platform to increase the range of motion and make the exercise more challenging.

Here is a video showing a modified version:

Number of Repetitions and Sets

Here are some general recommendations for how many sets and reps you can do:

  • Beginners: Start with 3 sets of 8-10 repetitions with moderate weight to focus on proper technique.
  • Advanced: 4 sets of 6-8 repetitions with heavier weights to increase strength.
  • Expert level: 5 sets of 3-5 repetitions with maximum weight, if you are used to heavy lifting.

Breathing technique

Correct breathing technique can help with stabilization and improve the quality of the lift:

  • Breathe in: Before lifting the bar, take a deep breath and tighten your core muscles.
  • Exhale: Exhale in a controlled manner when you have finished the lift and the bar is lowered to the ground.
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