Sumo Deadlift
A intermediate powerlifting exercise for the hamstrings, done with a barbell.
- Main muscles
- Hamstrings
- Also works
- Quads, Forearms, Glutes, Lower back and Upper back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the Sumo Deadlift
- Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
- Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- Return the weight to the ground by bending at the hips and controlling the weight on the way down.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Sumo Deadlift
Good MorningBarbell · Intermediate
Good Morning off PinsBarbell · Intermediate
Hanging Bar Good MorningBarbell · Intermediate
Sumo Deadlift with BandsBarbell · Intermediate
Sumo Deadlift with ChainsBarbell · Intermediate
Reverse Band Sumo DeadliftBarbell · Expert
Glute Ham RaiseMachine · Intermediate
Band Good MorningResistance band · Beginner
Questions
What muscles does the Sumo Deadlift work?
Mainly the hamstrings, with the quads, forearms, glutes, lower back and upper back helping.
Is the Sumo Deadlift good for beginners?
It's rated intermediate. Beginners can build up to it with Band Good Morning first.
What can I do instead of the Sumo Deadlift?
Good alternatives that train the hamstrings: Good Morning, Good Morning off Pins, Hanging Bar Good Morning or Sumo Deadlift with Bands.
How many sets and reps of the Sumo Deadlift should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).