Movement overview

The Sumo Deadlift is a compound exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the quadriceps and adductors. This variation of the deadlift involves a wider stance and a more upright torso compared to the conventional deadlift, which can reduce stress on the lower back and allow for greater emphasis on hip mobility and strength.

Step-by-step cues

1. Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
2. Position yourself close to the barbell so that it is over the middle of your feet.
3. Bend at the hips and knees to lower your body, keeping your chest up and back straight.
4. Grip the barbell with both hands inside your knees, using a double overhand or mixed grip.
5. Engage your core and pull your shoulders back before initiating the lift.
6. Push through your heels and extend your hips and knees to lift the barbell, keeping it close to your body.
7. Stand fully upright with shoulders back at the top of the lift.
8. Lower the barbell back to the ground in a controlled manner by bending at the hips and knees.

Technical tips

• Focus on keeping your chest up and back straight throughout the movement to prevent injury.
• Ensure that your knees track in line with your toes as you lift to maintain proper form.
• Engage your core muscles before lifting to stabilize your spine and improve power transfer.
• Start with lighter weights to master form before progressing to heavier loads.
• Use a mixed grip if necessary to improve grip strength and control over heavier weights.
• Maintain a neutral head position by looking forward or slightly down during the lift.