Sumo Deadlift Overview
| Exercise: | Sumo Deadlift |
| Primary Muscle: | Hamstrings |
| Additional Muscle(s): |
Forearms, Hip Adductors, Glutes, Quadriceps, Lower Back, Traps, Upper Back |
| Type: | Compound, Pull |
| Gear Needed: | Barbell |
What is a Sumo Deadlift?:
The Sumo Deadlift is a different deadlift version that applies a wide base with both toes facing outwards to focus on your inner thighs as well as your hip adductors. Like all other compound exercises and deadlift variations – this exercise is highly effective as it works a wide array of muscles. Compound exercises promote strength building and muscle growth while also being a great addition to your routine when you are strapped for time. We highly recommend checking out the several variations of the deadlift to see which best aligns to your goals.
How to do a Sumo Deadlift:
- Start with a bar loaded on the floor. Stand in front of the bar so that the bar converges the middle of the feet. Your feet should be set wide, by the collars. Bend near your hips to grab the bar. Your arms should be right below your shoulders, inside the legs, while using a pronated grip. You can also use a hook or mix grip if you prefer. Loosen up your shoulders, which will lengthen your arms.
- Take one breathe, and lower your hips. Make sure you looking straight ahead with your head and chest up. Press through the floor, while spreading your feet apart from each other. Make sure your weight is on the back half of your feet. Lengthen through the hips and knees.
- When the bar advances past the knees, lean back and drive the hips into the bar, while pulling both your shoulder blades together.
- Bring the weight back to the ground by bending your hips and controlling the weight on the way down to the floor.