Sumo Deadlift
A wide-stance deadlift variation targeting the glutes, adductors, and quads with a more upright torso.
Instructions
- Set up with feet wide and toes pointed outward (roughly 30-45 degrees).
- Grip the bar/weights directly beneath your shoulders, inside your knees.
- Keep your chest upright, engage your lats, and wedge your hips close to the bar.
- Drive through the floor, extending hips and knees simultaneously to full lockout.
- Hinge at the hips and bend knees under control to return the weight to the floor.
Common Mistakes
- Knees caving inward (valgus)
- Hips rising before chest
- Stance too narrow or too wide for hip mobility
- Rounding lumbar spine
Benefits
- Glute & Adductor Hypertrophy
- Reduced Shear Stress on Lower Back
- Powerful Hip Extension
Biomechanical Form Guide
Hinge Pattern Mastery: Preventing Lower Back Strain in Deadlifts & RDLs - Learn the mechanics of safe hip hinging in deadlifts and Romanian deadlifts. Protect your lumbar spine and master posterior chain recruitment.
Similar Exercises
- Deadlift (Conventional) - Perfect your deadlift form and track reps with real-time form check tools. Learn the correct form of deadlift to minimize back pain and lift heavier safely.
- Kickstand Deadlift (B-Stance) - Isolate one glute/hamstring at a time. AI checks your balance and spine alignment.
- 1 ΒΌ Sumo Deadlift - Add time under tension to your deadlift. Pull up, lower slightly, and pull again.
- Sumo Deadlift High Pull - Full body power movement. Generate force from hips to pull weight high.