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Exercise Library / Sumo Deadlift

Sumo Deadlift

The sumo deadlift uses a wide stance and hands inside the knees.

Strength Training

What this exercise does

The sumo deadlift uses a wide stance and hands inside the knees. It shifts more work to the inner thighs and glutes and shortens the distance the bar travels.

At a glance

Muscles worked
Glutes, Hamstrings, Quads
Experience
Intermediate
Equipment
Barbell
Good for
Bone Health

How to do it

  1. Stand with your feet much wider than your shoulders and toes turned out. Place a barbell over your mid-foot.
  2. Sit your hips down and grip the bar with your hands inside your knees.
  3. Lift your chest and flatten your back.
  4. Push the floor apart with your feet to stand.
  5. Lower the bar under control. Do 6 to 8 reps.

Common mistakes

  • Letting your knees cave in.
  • Starting with a rounded back.
  • Jerking the bar.

Make it easier or harder

Make it easier

Use a dumbbell or kettlebell, held between your legs.

Make it harder

Pause just above the floor on each rep.

Keep it safe

Hips and knees may feel stiff in a wide stance. Narrow your stance and turn out only as far as you can comfortably.

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