How To Do Sumo Deadlifts: Variations, Benefits, And Common Mistakes

This exercise involves a broader foot stance that not only helps you lift more weight, but is also kinder to your lower back. It is worth considering whether you want to include it as a staple in your workout routine or perform it as an easy alternative when you lack motivation. Keep reading to learn more about this multi-muscle activity, its benefits, and the common mistakes you might make while doing it.

What Are Sumo Deadlifts?

Sumo deadlifts are a deadlift variation that uses a broader foot stance, similar to that of a sumo wrestler. The movement requires the lifter to grip the bar with their arms in the sumo squat stance, with their toes under the barbell and pointing slightly outwards. This allows more leg strength and makes it easier for the lifter to pull heavy weights without straining their lower back. You can go for this deadlift variant if you want to lift more weight without affecting your lower back and spine.

Now that you know what sumo deadlifts are, let us find out what muscles they target.

What Muscles Do Sumo Deadlifts Work?

Like most other deadlift variations, these majorly work the glutes, hamstrings, and back. However, some distinctions make it worth the effort. They focus more on the inner thigh muscles. Here are the primary and secondary muscle groups these deadlifts work on.

Glutes

These lifts follow a posture with your feet set wider and turned outwards. They work on extending your hips and raising your body. Since the movement of the leg away from the body midline is higher, sumo deadlifts work the glutes to a high degree (1).

Lower Back

The spinal erectors are among the critical limitations for most people during a heavy workout. Sumo deadlifts work on developing these lower back muscles by keeping the spine stable while one pulls up the weight. Further, the shearing load on the lumbar spine is lesser as the torso is more vertical during the lift (2). Thus, sumo deadlifts are better for your back.

Quadriceps

This deadlift variation works to extend your knees to ensure the lift starts off the right foot. The lift setup requires a lot of quad strength to get it going. So, if your quadriceps are not well engaged, you may end up with some unwanted adjustments that may make the deadlift difficult.

Secondary Muscles

Apart from the primary muscles mentioned above, sumo deadlifts also work some secondary muscles. For instance, your hamstrings are engaged when you perform the sumo deadlift. The same goes for your adductors, trapeziuses, and forearm flexors. However, if you want to target these muscle groups more aggressively, choose other variations like conventional and sumo Romanian deadlifts.

Let us move on to the next section to understand how you can perform these deadlifts with ease.

How To Do Sumo Deadlifts

Step 1: Set The Equipment

An athletic woman placing a barbell on the floor for sumo deadliftsSave

Start by placing the barbell on the ground in front of you.

Wear workout gloves to ensure the barbell does not slip out of your hands.

protip_icon Quick Tip

When looking for workout gloves for a sumo deadlift, consider investing in gloves with velcro straps. You can wrap them tightly around your wrists to make them more stable and get added support for the sumo deadlift.

Step 2: Set Your Stance

An athletic woman getting in stance for sumo deadlifts with a barbell

Position your feet slightly wider than your hips.

Point your toes out slightly.

Keeping this wide stance intact, bend down, and grip the barbell with your hands inside of your legs.

Make sure to keep your spine straight.

protip_icon Quick Tip

As a beginner, the sumo stance may be uncomfortable. Instead of jumping straight to this deadlift, practice sumo squats a couple of times, and you will naturally adjust to the posture over time.

Step 3: Lift The Barbell

An athletic woman lifting the barbell off the ground for sumo deadlifts.

Once you grip the barbell firmly, tighten your core, legs, and butt, and straighten your back.

Next, engage all your muscles, slightly pull the barbell, and push the floor with your legs.

Now inhale and lift the barbell off the ground by extending your hips and knees.

Step 4: Stand Upright

An athletic woman performing sumo deadlifts with a heavy barbell.Save

Once the barbell passes your knees, thrust your hips forward, and lift until your legs are fully extended and you stand upright.

Ensure your back is straight and avoid shrugging your shoulders at the top.

Finish the deadlift by exhaling and slowly lowering the barbell back down to the starting position.

To practice the sumo deadlift technique, do 4-6 sets of 2-4 reps using light weights. Once you perfect the form, move on to 3-5 sets of 3-5 reps with challenging weights.

Now that you know how to do sumo deadlifts, let us take a look at some of the variations you can try.

Sumo Deadlift Variations

While sumo deadlifts are not very customizable, you can tweak them to fit your training needs. Here are some variations to make this lift work better for you.

Sumo Deadlift High Pull

A woman practicing sumo deadlift high pull with a barbellSave

Instead of standing up with a barbell in a sumo stance, hoist it higher during the sumo deadlift high pull. The movement of the exercise can help you transfer power from your lower body through the upper body and into the weight you are lifting. This extensive range of motion works the hamstrings, glutes, quadriceps, biceps, and forearm muscles.

Related: 15 Lower Body Workouts For Women For Toned Legs And Hips

Kettlebell Sumo Deadlift

A woman practicing kettlebell sumo deadlift in the gymSave

As the name suggests, this variation requires using a kettlebell instead of a barbell. It is the best variation for anyone who is just starting deadlifts. This exercise can help you master the basic movement and skills needed to perform sumo deadlifts. It can also boost muscular endurance and basic strength for lifting heavier loads.

Dumbbell Sumo Deadlift

A woman practicing dumbbell sumo deadlift in the gym.Save

The sumo deadlift with dumbbell variation uses less stable and significantly lower weights during the process. It engages the upper and mid back muscles and reduces the strain on the lower back. If you are looking for a beginner-friendly deadlift exercise, try this one with lower weights, and adjust your form to perform the sumo deadlift eventually.