The Ultimate Sumo Deadlift Workout You Need To Perform Now!

sumo deadlift

In the Ultimate Sumo Deadlift, the lifter has to lift a barbell with their hands inside their thighs while widening their stance. This deadlift is extremely effective for lifters with longer torsos and less deadlift expertise, as per the Journal of Sports Science Medicine. It’s often easier on the lower back and allows the lifter to pull higher weight than the traditional deadlift, which is done with a narrower stance with the hands outside of the legs.

Before trying the ultimate Sumo Deadlift, here’s everything you should know about it:

Step-by-Step Breakdown of the Sumo Deadlift

Step 1: Setting Up the Stance

It would help to start by assuming a wide stance with your toes pointed out slightly. The posture should be wide enough for your arms to reach downwards, inside the knees (elbows inside the knees). The width of one’s stance varies from person to person. However, the breadth should allow you to have your shins perpendicular to the floor, your back flat, and your shoulders directly above the bar.

Tip: Pull your hips down to the bar while keeping your core braced and taut. The knees must be pulled out wide for the torso to remain slightly more vertical in the sumo deadlift than in a traditional deadlift.

Step 2: Take the Slack Out of the Bar

Once you’re in position, tighten your back, core, legs, and butt to develop a feeling of full-body tension. Pull the bar up slightly and force the legs through the floor (without moving the bar yet). Take one more breath after you’ve achieved your maximum tension position, and then move on to step three.

Tip: Visualize your body’s pressure rising before each pull, with all of your muscles engaged and ready to fire at the same time.

Step 3: Drive using your Legs.

It’s time to draw the barbell by simultaneously pressing through the feet and pulling up on the bar, now that you’re in the correct positions and there’s no slack in the bar or your body. The idea is to keep the barbell close to the body as you stand up, rather than allowing the chest to sink or the hips to rise during the pull. Drive through your legs while pressing into your heels and maintaining your hips and chest in place.

Tip: Keep your chest up and make sure the bar is against your shins as you pull to prevent the bar from shifting too far forward. This can disrupt your sumo deadlift and result in harm in the worst-case scenario.

Step 4: Block Out the Weight

You should start feeling the weight on your legs at this moment. The bar may begin to drag you down or stop moving completely. Avoid allowing your chest to slump forward or your upper back to round. Keep pushing through your heels and then squeezing your glutes to get the bar to hip level.

Tip: Squeeze your butt if you’re having problems finishing the lift once the bar is past your knees. This will help drive your hips forward and decrease the distance between the weight and the lift’s apex.

Advantages of the Sumo Deadlift

Here are a few benefits of the Sumo Deadlift that athletes can expect when they include it in their training routine.

1. Easier Mechanics (for some)

The biggest selling point of the Sumo Deadlift is that it is designed to be user-friendly from the start (for most people, that is). The shorter range of motion is due to the wider stance and narrower arm posture, which is why most people can lift somewhat more weight than they can with a conventional deadlift. Some lifters, particularly those in the powerlifting scene, believe that a sumo deadlift is a form of cheating, and it isn’t, and if a lifter is short and has short arms, the sumo deadlift might not be the ideal option for them.

2. More Strength, Particularly at the Top

A deadlift variation that might help you gain overall pulling strength and muscle mass is the sumo deadlift (similar to the conventional deadlift and trap bar deadlift). The sumo deadlift can be performed in various ways, including using bands, changing the lifting tempo, and adding chains. Because this deadlift typically allows you to lift a higher load, you can overload your muscles with more weight than they’re used to. This newfound strength should help you finish the upper section of the lift more effectively whenever you return to conventional or trap bar deadlifts.

3. Limits Strain on the Lower Back

Unlike the traditional deadlift, the sumo deadlift requires the lifter to maintain a more vertical torso position (due to the foot placement). The lower back is not as stressed as it is in a conventional deadlift because the vertical angle of the back is increased (the torso is more upright). Lifters who want to limit lower back stress, monitor training volume to the erectors, or address different pull components may find this useful.

4. Glute and Quadriceps Strength

The sumo deadlift stimulates the glutes (due to external hip rotation) and vastus medial (inner quads) to a greater extent than a conventional deadlift due to the foot placement and hip/knee angles in the setup. Lifters who desire to improve certain muscles for aesthetic purposes or strengthen a specific weak muscle can benefit from this.

Muscles Stimulated by Sumo Deadlift

  • Glutes
  • Hamstrings
  • Quadriceps
  • Erector Spinae (Lower Back)
  • Trapezius and Back Muscles

Sets, Reps, and Weight Recommendations for the Sumo Deadlift

  • To Get Better at Deadlifting Mechanics: Do three to four sets of eight to ten repetitions at a controlled speed with light to moderate loads, resting as needed.
  • To Get Stronger: With heavy loading, do three to five sets of three to five repetitions, resting as needed.
  • To Gain Muscle: Do three to five sets of six to ten reps with a moderate to heavyweight. Alternatively, execute two to four sets of 12 to 15 reps with a modest load. Rest Periods should be 45-90 seconds.
  • To Increase Muscle Endurance and Fatigue Resistance: With a mild to moderate weight, do two to four sets of 12 to 20 reps with rest periods limited to 30-45 seconds.

Frequently Asked Questions:

Question: Can you lift heavier with Sumo Deadlift?

Answer: You may overload your muscles with more weight than they’re used to because the sumo deadlift allows you to lift a larger load. They enable lifters to lift greater weight and fully display their strength. When you return to conventional or trap bar deadlifts, this improved strength should help you finish the top section of the lift more effectively.

Question: Is Sumo Deadlift A Real Deadlift?

Answer: Sumo deadlifts are just as real as any other type of deadlift. They’re a type of deadlift that focuses on different muscle groups than a standard deadlift. They are, however, different in that as they are not primarily a hip hinge movement but also a knee-hinge-initiated movement. These deadlifts may even improve your traditional deadlift (and visa-versa).

Question: Are Sumo Deadlifts harder than Regular Deadlifts?

Answer: Sumo deadlifts aren’t always better or worse than conventional deadlifts, and training with both is a good idea. Traditional deadlifts utilize more of your hamstrings and lower back muscles, whereas these use more of your glutes and quadriceps.