Sumo Deadlift

Free Weights / Intermediate

2 ratings

Equipment Needed

  • Barbell

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 160 lb
    average weight
  • 400 lb
    best weight
  • 8
    times logged
  • #344
    popularity rank

Average Sitewide Sumo Deadlift Weight

  • 300 lb
    average weight
  • 400 lb
    best weight
  • 2
    times logged
  • #309
    popularity rank

Average Male Sumo Deadlift Weight

  • 130 lb
    average weight
  • 170 lb
    best weight
  • 6
    times logged
  • #342
    popularity rank

Average Female Sumo Deadlift Weight

How to do Sumo Deadlift:

Muscles Worked

Details

sumo deadlift is a free weights exercise that primarily targets the hamstrings and to a lesser degree also targets the calves, glutes, hip flexors and quads ...more

sumo deadlift is a free weights exercise that primarily targets the hamstrings and to a lesser degree also targets the calves, glutes, hip flexors and quads.

The only sumo deadlift equipment that you really need is the following: barbell. There are however many different sumo deadlift variations that you can try out that may require different types of sumo deadlift equipment or may even require no equipment at all.

Learning proper sumo deadlift form is easy with the step by step sumo deadlift instructions, sumo deadlift tips, and the instructional sumo deadlift technique video on this page. sumo deadlift is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the sumo deadlift video, learn how to do the sumo deadlift, and then be sure and browse through the sumo deadlift workouts on our workout plans page!

Tips

  1. Squeeze glutes together as you perform deadlift.
  2. Do not round back . This is a must. You can cause tremendous strain and possible injury to lower back if done incorrectly. Chest should be out and a natural arch in lower back.
  3. Keep your lower back and abs tight throughout exercise. Wearing a weight belt is a good idea to prevent an injury to your lower back.

Variations

  1. Perform a traditional barbell deadlift. This is done exactly as a sumo deadlift except your feet are closer together (shoulder-width) and hands are also closer (shoulder-width).
  2. Perform a single leg deadlift.
  3. Hold barbell with a mixed grip.

Types

  • Force Type: Push
  • Mechanics Type: Compound

2 Review

  • JoelJonathan
    over 7 years ago
    #

    I tried the sumo deadlift for the first time yesterday and I can definitely feel different muscle soreness vs traditional deadlifts. I thought that maybe the wide sumo stance would feel awkward but I was surprised at how natural it felt. I can definitely see why some guys (especially guys with longer legs like me) prefer sumo stance to traditional narrow stance when deadlifting (even for powerlifting meets).

  • NeilM
    almost 5 years ago
    #

    Added the sumo deadlift to my leg routine to help work my hamstrings. And I love it, almost as much as regular deadlifts.

Equipment Needed

  • Barbell

Tips

  1. Squeeze glutes together as you perform deadlift.
  2. Do not round back . This is a must. You can cause tremendous strain and possible injury to lower back if done incorrectly. Chest should be out and a natural arch in lower back.
  3. Keep your lower back and abs tight throughout exercise. Wearing a weight belt is a good idea to prevent an injury to your lower back.

Variations

  1. Perform a traditional barbell deadlift. This is done exactly as a sumo deadlift except your feet are closer together (shoulder-width) and hands are also closer (shoulder-width).
  2. Perform a single leg deadlift.
  3. Hold barbell with a mixed grip.

Types

  • Force Type: Push
  • Mechanics Type: Compound