Sumo Deadlift

Sumo Deadlift

The sumo deadlift is a variation of the Deadlift that is used when lifting very heavy weights. This variation places less stress on the lower back.

Instructions

How to perform a Sumo Deadlift:

Stand in a wide stance, with your feet wider that shoulder width and toes angled slightly outwards.
  • Stand in a wide stance, with your feet wider that shoulder width and toes angled slightly outwards.

    Stand in a wide stance, with your feet wider that shoulder width and toes angled slightly outwards.

  • Bend at the knees and waist to grasp the barbell using an overhand or alternating grip. Ensure that your back is arched.

    Bend at the knees and waist to grasp the barbell using an overhand or alternating grip. Ensure that your back is arched.

  • Begin to stand up, lifting the weight off the ground. Your head and shoulders should remain back and your back should be slightly arched.

    Begin to stand up, lifting the weight off the ground. Your head and shoulders should remain back and your back should be slightly arched.

  • Use your legs to drive your body up until you are standing. Your arms should remain extended and the weight should remain close to your body throughout the duration of the movement.

    Use your legs to drive your body up until you are standing. Your arms should remain extended and the weight should remain close to your body throughout the duration of the movement.

  • Pull your shoulders up and back.

    Pull your shoulders up and back.

  • Return to <2/position 2> by bending your hips and lowering the bar. Make sure you keep your knees straight until the bar is past them. Once the bar is below your knees, you may bend then to help you finish lowering the bar.

    Return to position 2 by bending your hips and lowering the bar. Make sure you keep your knees straight until the bar is past them. Once the bar is below your knees, you may bend then to help you finish lowering the bar.


 Questions

View or ask questions about Sumo Deadlift form, technique, or anything else.