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Sumo Deadlift

Sumo Deadlift is an intermediate compound barbell powerlifting that mainly works your hamstrings, with help from your adductors (inner thighs), forearms, glutes, lower back, upper back, quads and traps.

💪 Hamstrings🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Sumo Deadlift: starting position
Starting position
Sumo Deadlift: end position
End position

How to do the sumo deadlift

  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.
  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.
  3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  4. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Muscles worked

Primary: HamstringsSecondary: Adductors (inner thighs)Secondary: ForearmsSecondary: GlutesSecondary: Lower backSecondary: Upper backSecondary: QuadsSecondary: Traps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Sumo Deadlift alternatives

Exercises that train the same main muscle, including options with other equipment.

Good MorningBarbell · IntermediateGlute Ham RaiseMachine · IntermediateBand Good MorningBand · BeginnerGood Morning off PinsBarbell · IntermediateHanging Bar Good MorningBarbell · IntermediateSumo Deadlift with BandsBarbell · Intermediate

FAQ

What muscles does the sumo deadlift work?

It mainly works your hamstrings; your adductors (inner thighs), forearms, glutes, lower back, upper back, quads and traps assist.

How many sets and reps of sumo deadlift should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the sumo deadlift good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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