Sumo Deadlift is a weightlifting movement on Fiz. Wide-stance deadlift. Primary muscles: glutes, hamstrings, quads. Scored by reps + weight.
Sumo Deadlift
Wide-stance deadlift
Category
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Glutes, hamstrings, quads
Secondary
Lower back, upper back, forearms, core
How to do a sumo deadlift
4 steps- Take a wide stance with your toes turned out and the bar against your shins.
- Reach down between your legs and grip the bar with your arms vertical.
- Drop your hips, lift your chest, and push your knees out over your toes.
- Drive the floor apart and stand to full lockout.
What counts as a rep
Movement standard- Hips and knees fully extended at the top with the shoulders behind the bar.
- Hands are inside the legs. A stance narrow enough that the hands go outside makes it a conventional deadlift.
Common faults
2 faults
The knees collapse inward off the floor, which kills the leverage the wide stance was for.
FixPush the knees out over your toes and hold them there. Sumo lives or dies on hip external rotation.
Trying to break the floor with the back rather than the legs.
FixSet your chest before you pull and think about pressing your feet apart. The first inch should feel like a leg press.
Scaling ladder
1 easier
Sumo DeadliftWorks glutes, hamstrings, quads
Conventional DeadliftLift barbell from ground to standing
Frequently asked
4 answersWhat muscles does the Sumo Deadlift work?
Sumo Deadlift primarily works glutes, hamstrings, quads, with secondary engagement of lower back, upper back, forearms, core.
How do you do a Sumo Deadlift?
Take a wide stance with your toes turned out and the bar against your shins. Reach down between your legs and grip the bar with your arms vertical. Drop your hips, lift your chest, and push your knees out over your toes. Drive the floor apart and stand to full lockout.
What counts as a rep on the Sumo Deadlift?
Hips and knees fully extended at the top with the shoulders behind the bar. Hands are inside the legs. A stance narrow enough that the hands go outside makes it a conventional deadlift.
What's an easier alternative to the Sumo Deadlift?
Scale it to Conventional Deadlift.