Sumo Deadlift
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.
How to program the Sumo Deadlift
Sets and reps
As a compound movement, the Sumo Deadlift responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Sumo Deadlift is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Sumo Deadlift into a plan
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Frequently asked questions
What muscles does the Sumo Deadlift work?
The Sumo Deadlift primarily targets the Hamstrings. It also recruits the Adductors, Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Traps as supporting muscles.
What equipment do I need for the Sumo Deadlift?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Sumo Deadlift should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
