Sumo Deadlift
A wide-stance deadlift with hands inside the knees. The upright torso shortens the pull and shifts more work to the hips, adductors and quads.
Muscle activation
- Glutes30%
- Adductors20%
- Quads20%
- Hamstrings10%
- Lower back10%
- Traps5%
- Forearms5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Stand with a wide stance, shins close to the bar, toes turned out 30–45°.
2. Mid-rep
Push the floor apart with your feet and drive up, keeping the bar close.
3. End of the movement
Lock out the hips and knees together, standing tall.
4. Common mistake
Hips shooting up first, turning it into a stiff-legged pull
Ways to do it
Deadlift & hinge on 10 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
- Barbell, conventionalConventional Deadlift
- Barbell, sumoSumo Deadlift
- Trap barTrap Bar Deadlift
- Rack pullRack Pull
- Romanian, barbellRomanian Deadlift
- Romanian, dumbbellsDumbbell Romanian Deadlift
- Single-legSingle-Leg Romanian Deadlift
- Good morningBarbell Good Morning
- 45° back extension45° Back Extension
- Kettlebell swingKettlebell Swing
How to do it
Setup
- 1Stand with a wide stance, shins close to the bar, toes turned out 30–45°.
- 2Grip the bar inside your knees, arms straight down from the shoulders.
- 3Drop the hips, push the knees out over the toes, chest up and lats tight.
Execution
- 1Brace and pull the slack out of the bar.
- 2Push the floor apart with your feet and drive up, keeping the bar close.
- 3Lock out the hips and knees together, standing tall.
- 4Lower by pushing the hips back and bending the knees, bar staying close.
Breathing
Breathe in and brace before each pull, breathe out at lockout or after setting the bar down.
Tempo
2-1-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Glutes, Adductors, Quads
Secondary
Hamstrings, Lower back, Traps, Forearms
Key form cues
- Spread the floor
- Knees out
- Chest up
- Hips through to finish
Common mistakes
Hips shooting up first, turning it into a stiff-legged pull
Push the knees out and keep the chest up so hips and shoulders rise together.
Knees caving in off the floor
Actively drive the knees out over the toes.
Stance so wide you can't push the knees out
Narrow the stance until shins are near vertical in the start position.
Range of motion
From the bar on the floor to full hip and knee lockout standing tall.
Variations
Easier
Kettlebell sumo deadlift
Harder
Paused sumo deadlift (just off the floor)
At home
Dumbbell sumo deadlift
Machine / cable
Trap-bar deadlift