Sumo Deadlift

The Sumo Deadlift primarily targets your Hamstrings, with support from Adductors, Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Traps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Hamstrings Secondary muscles: Adductors, Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Traps

How to perform Sumo Deadlift

Step 1. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
Step 2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
Step 3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
Step 4. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Sample sets & reps for Sumo Deadlift

Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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