Strength Training · Bodybuilding · Powerlifting
Sumo Deadlift
The sumo deadlift is a wide-stance barbell lift with your hands inside your legs. It trains your hips and legs while your trunk works to keep your back stable.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand with the bar over your midfoot, your feet wider than shoulder-width, and your toes angled outward.
- Lower your hips toward the bar by bending your hips and knees.
- Grip the bar with both hands inside your legs, about shoulder-width apart.
- Apply gentle upward tension to the bar before lifting it off the floor.
- Push through the floor to raise the bar past your knees.
- Finish standing tall with your hips and knees fully extended.
- Lower the bar to the floor under control by moving your hips backward, allowing your knees to bend as the bar passes them.
Form cues
- Brace your trunk before each pull
- Keep your knees pointing over your toes
- Keep your arms long
- Press through your whole foot
Common mistakes
- Hips shooting up firstRaise your chest and hips together so the lift does not turn into a back-dominant pull.
- Bar drifting forwardKeep the bar close to your shins and thighs throughout the repetition.
- Leaning back at the topFinish with your ribs stacked over your pelvis rather than arching your lower back.
Safety
Heavy loads or fatigue can strain your lower back if your trunk loses position. A stance wider than your available hip mobility can strain your groin or irritate your hips.
- Start with light warm-up sets before adding weight gradually.
- Choose a stance width that lets you reach the bar without hip or groin pinching.
- Use collars to secure the plates.
- End the set when you can no longer maintain a stable back position.
If you have ongoing back, hip, or groin pain, use a comfortable reduced-range version or seek advice from a physiotherapist before loading this lift.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Lifting Belt (optional)
- Powerlifting Barbell
- Weight Plate
- Weightlifting Platform
Sets and reps
- Sets
- 3–4
- Target
- 3–6 reps
- Rest
- 3 min
Let the plates settle fully between repetitions so each pull starts from a dead stop.