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Sumo Deadlift
The Sumo Deadlift is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: gluteus maximus 21%, spinal erectors (lower back) 12% and hamstrings (biceps femoris) 11%.
Also known as: sumo dl, sumo pull
How to do it
- Stand with the feet wide, toes turned out, and the bar over mid-foot close to the shins.
- Squat down with an upright torso and grip the bar inside your legs, arms straight.
- Push the knees out over the toes, flatten the back and pull the slack out of the bar.
- Push the floor apart with the feet and stand up tall, bringing the hips to the bar.
- Lower the bar with control, keeping the knees out and the torso upright.
Tips
- Think of spreading the floor with your feet as you pull.
- Wedge the hips close to the bar before you lift so the torso stays upright.
Common mistakes
- Letting the knees cave in as the bar leaves the floor.
- Setting the hips too high so the torso tips forward.
- Taking a stance so wide that the hips cannot reach the bar.
Muscles worked by the Sumo Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A wide stance and upright torso shift work to quads and adductors (Escamilla 2002). Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Sumo Deadlift alternatives
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Similar exercises
Frequently asked questions
What muscles does the Sumo Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and hamstrings (biceps femoris). The adductors, quads (vastus lateralis), hamstrings (semitendinosus/-membranosus) and quads (vastus medialis) assist.
Is the Sumo Deadlift good for beginners?
The Sumo Deadlift is rated intermediate. If you are new, learn the Smith Machine Sumo Deadlift first and build up from there.
What is a good alternative to the Sumo Deadlift?
For example the Jefferson Deadlift, Kettlebell Sumo Deadlift and Smith Machine Sumo Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Sumo Deadlift harder?
Add weight or reps, or move on to the Jefferson Deadlift and Paused Deadlift.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
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