Sumo Deadlift
Sumo Deadlift is a resistance exercise – strength exercise involving Gluteus maximus, Adductor magnus, Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus, Adductor magnus, Quadriceps
- Secondary muscles
- Hamstring, Erector spinae, Forearms
- Exercise type
- Resistance exercise – strength
Exercise technique
- Stance
Place your feet wide apart with your toes turned outward.
- Bar position
Keep the bar over your midfoot.
- Hands
Reach your arms straight down between your knees to grip the bar.
- Knee direction
Move your knees outward in line with your feet as you approach the bar.
- Lift
Push as though spreading the floor apart to raise the bar.
- Stand tall
Extend your knees and hips together as you bring your hips toward the bar.
- Lower
Keep your knees outward and lower the bar close to your body to the floor.
Key technique points
- Do not take a wider stance than your hips allow.
- Grip the bar inside your legs.
- Do not roll onto the edges of your feet.
- Do not let your knees move inward as the bar rises.
- Raise your chest and hips at the same pace.
- Do not force your legs together at the top.
Common mistakes
Standing too wide
This makes force transfer and foot contact harder.
Letting the knees collapse inward
Knee alignment no longer matches the wide foot position.
Pulling the bar forward
The load moves away from the midfoot line.
Dropping the hips too low
This may create unnecessary horizontal travel to reach the bar.
Loading the inner foot edges
This loses balanced outward pressure.
Lifting with the arms
Bending the elbows transfers the legs’ work to the upper body.
Frequently asked questions
Sumo Deadlift: why is “Standing too wide” a mistake?
This makes force transfer and foot contact harder.
Sumo Deadlift: why is “Letting the knees collapse inward” a mistake?
Knee alignment no longer matches the wide foot position.
Sumo Deadlift: why is “Pulling the bar forward” a mistake?
The load moves away from the midfoot line.
Sumo Deadlift: why is “Dropping the hips too low” a mistake?
This may create unnecessary horizontal travel to reach the bar.
Sumo Deadlift: why is “Loading the inner foot edges” a mistake?
This loses balanced outward pressure.
Sumo Deadlift: why is “Lifting with the arms” a mistake?
Bending the elbows transfers the legs’ work to the upper body.
What should I focus on when doing Sumo Deadlift?
Do not take a wider stance than your hips allow. Grip the bar inside your legs. Do not roll onto the edges of your feet. Do not let your knees move inward as the bar rises. Raise your chest and hips at the same pace. Do not force your legs together at the top.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.