Sumo Deadlift

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Much more than just a wider stance conventional deadlift, the sumo deadlift can be a great alternative that may allow some people to lift heavier, safer, and more comfortably. While it certainly has a lot in common with the conventional deadlift, the wider stance leads to markedly different lifting mechanics. Most importantly, it results in a more upright torso, taking some stress off the lower back and putting it on the quads and glutes.

The Basics

The sumo deadlift is primarily used as a strength exercise. It is classified as a hinge movement. It is more generally classified as a lower pull movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Form

Set Up

• Stand with your feet wider then shoulder width apart and turned out
• Bend down, hinging at the hips and bending the knees as needed to grasp the bar
• Keep your knees tracking in line with your feet
• Hold the bar with an overhand grip about hip width apart
• Position the bar over the middle of your feet
• Pull up on the bar with enough force to get yourself set
• Brace your core, being sure to maintain a neutral spine
• Keep your arms straight and shoulder blades held back
• Your hips should be at comfortable height for you and knees somewhat bent
• Shins should be nearly vertical
• Your shoulders should be slightly ahead of the bar

Execution

• Keep your core braced and neutral throughout the entire movement
• Push the floor away and pull the bar up
• Keep the bar close to your legs
• Before the bar passes your knees, your hips and shoulders should rise at the same rate
• After the bar passes your knees, the shoulders should continue to rise as the hips extend forward
• Stand up straight at the top
• Lower the bar back down under control, hinging at the hips then bending the knees

Common Mistakes

Rounding Your Back

To put it lightly, rounding your back is not recommended. It greatly increases your risk of injury. Your entire core should be braced and held neutral throughout the whole lift.

Hyperextending at the Top

At the top of the lift, it's tempting lean back. This isn't good as it arches your back and overly extends your hips, all while holding a large amount of weight. This places undue stress on your low back. Rather than leaning back, think about standing up tall at the top of the lift.

Letting the Bar Drift

If the bar isn't brushing your legs, it's likely too far away. Having it drift out makes the lift much harder and puts significantly more stress on your back. Keep the bar close to your legs by pulling it in towards you with your lats.

Additional Info

Is the sumo deadlift cheating?

The short answer is no. The slightly longer answer is that the sumo deadlift is equally as difficult as the conventional deadlift, just in a slightly different way.

Should I pull sumo or conventional?

The best way to answer this question would be to train both for a few months and see which one you feel the most comfortable with. There are many factors that play into which will be best for you. That being said, a simple recommendation would be to pull sumo if you have good hip mobility and are looking for a more back friendly deadlift alternative.

Related Exercises

Reviews

Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.