The sumo deadlift may be the key to lifting the heaviest weights. This exercise requires the lifter to widen their stance and use their hands to hold the barbell up against their inner thighs. Unlike the traditional deadlift, the sumo deadlift is generally easier on the lower back and allows the lifter to pull more weight. Additionally, the Journal of Medicine in Sports Science reports that the sumo deadlift is more effective for lifters with longer upper bodies and less deadlift experience.

Exactly how to Do the Sumo Deadlift

A great deal of people are normally stronger with the sumo deadlift. That does not indicate it’s an easier movement. It’s not. Here’s a detailed malfunction of just how to correctly sumo deadlift.

Begin by assuming a wide stance with toes slightly splayed. The stance itself should be wide enough so that the arms can be extended down and inside the knees (elbows inside knees). Stance size varies from person to person. However, in general, the width should allow the athlete’s shins to be perpendicular to the floor, back flat, and shoulders straight over the bar.

Posture Tips: Start the deadlift with your feet apart and your toes slightly out, which reduces the distance your hips have to move, thus engaging your hamstrings more than a standard deadlift. Think about pulling the hips toward the bar, keeping the core tight and braced. The knees themselves should be pushed out to allow the torso to be slightly more vertical than in a traditional deadlift.

Once you are in position, begin to tighten your core, back, legs, and hips to create a feeling of tension throughout your body. Pull the barbell slightly upward and press your legs toward the ground (do not move the barbell). Once you find the optimal tension setting, take another breath and continue to lean forward three times.

Position Tip: Before each pull, imagine increasing tension in your body and engaging all muscles, ready to exert force simultaneously.

Now that you are in the correct position and there is no slack on the bar or body, it is time to pull the bar by driving and lifting the bar with your feet at the same time. The trick here is to not let your chest drop or your hips lift, but to keep the bar close to your body while standing. Drive through your heels, maintain your hips and chest position, and drive with your legs.

Position Tip: Keep your chest up and make sure the bar stays in contact with your calves while pulling, avoiding the path of the bar moving too far forward. This will affect your lift and, in severe cases, lead to injury.

At this point, the bar should be rising toward your legs. You may feel the bar begin to pull you down, or stop moving altogether. Try not to let your chest fall forward or your upper back round. Continue to drive through your heels and through your hips to slowly raise the bar to hip height.

Posture Tip: If you have trouble completing the lift after the bar passes your knees, drive through your hips. This will help push your hips forward and reduce the distance between the bar and the top of the lift.

Sumo Deadlift Benefits and Variations

Like various other deadlift variants, the sumo deadlift works your posterior chain (the back of your body), including your lower back, glutes, as well as hamstrings. Bracing your core throughout this motion will likewise develop strength as well as stability in your abdominals. Learn more at sumo deadlift muscles worked .

Other Variations of the Sumo Squat

Below are some other sumo squat variations, so you can customize this exercise to better match your fitness level and goals.

Basic Squat for Beginners

Since this is an intermediate exercise, beginners can start by mastering the basic squat. The steps are the same, except that your feet are hip-width apart (instead of slightly wider) and your toes are pointed forward (instead of outward).

Slow Down

Once you have mastered the sumo squat, complete the entire exercise at half speed. This will increase muscle tension, which can lead to larger muscles. Another option is to pause briefly or longer at the end of the squat before pushing back up.

Weighted Sumo Squat

When doing sumo squats, increase the difficulty by adding weight. Just make sure to keep the weight centered in your arms and hold it loosely or firmly against your shoulders.

If you try using heavier dumbbells and want to move on to a barbell, you can practice with a personal trainer or coach to ensure you use the correct form.

Sumo Squat Rotation

Incorporate rotational movements into this exercise to strengthen your core. Once you are in the sumo squat position, rotate your torso to the right, rotate your feet to assist with the rotation, and then return. On your next squat, rotate to the left and return to center.

Common mistakes when doing the sumo squat

Prevent these typical blunders while doing a sumo squat to maintain this movement efficient as well as risk-free.

Bent Knees Inwards

One of the most common mistakes when squatting is to let your knees bend inwards, and sumo squats are no exception. This is often caused by weak gluteal muscles or tight hips. Stretch your hips before every strength training session, and only lift weights you can handle while maintaining good form.

Rounded Back

If you are not used to doing compound exercises like squats or deadlifts, you may find that your core muscles are weak. This can cause you to arch your back to accommodate the weight you are lifting. Focus on form rather than weight, and only add weight if you can keep your back neutral while squatting.

Leaning Forward

Tight hip and calf muscles can cause your body to lean forward. Fixing this will take some time, including stretching the hip flexors, rolling the gastrocnemius (calves) with a foam roller, and strengthening the glutes and erector spinae (back).

If you use weights when squatting, it is important to choose a weight that you can lift with good form. You can always add more weight as you gain strength.

Conventional VS. Sumo Deadlift

The wider stance in the sumo deadlift allows you to keep your chest lifted at the bottom of the lift, which reduces stress on your lower back. This is especially beneficial for taller people who have trouble maintaining a typical deadlift position.

In addition, the stance variation works not only the typical glutes and hamstrings, but also the adductors. The sumo deadlift allows you to subject your body to a slightly different stimulus while still working the hip joints.

Safety and Precautions

• The sumo squat is generally a safe exercise for people with a moderate fitness level. If you have recently injured your lower body or back, consult a doctor before performing this exercise.
• To avoid injury, focus on slow, careful movements while keeping your core tight, knees gently outward, and chest inward to prevent your back from rounding. If you feel pain, stop the exercise immediately.
• Try to complete 8 to 10 reps. If your goal is endurance or strength, do more reps before resting.
• Once you have mastered the sumo squat, complete the exercise at half the speed. Challenge yourself by adding weight when doing the sumo squat. After lowering into the sumo squat position, turn your upper body to the right, pivot your feet to assist with the rotation, and return. One of the most common mistakes when squatting is bending your knees inward.