Sumo Deadlift: Form, execution, benefits & more

Are the deadlifts called the king of workout? Yes, they are. All deadlift forms are very effective for the growth of overall muscles. They increase strength, stamina, and improve performance. But I’m not going to discuss all, in this article, I’ve shared all about the sumo deadlift, it’s forms, variations, execution, benefits, what muscles worked and how it is different from other forms of the deadlift.

The sumo deadlift is a compound workout that can be performed with dumbbells and barbells. The weight of the dumbbell or the barbell depends on one’s lifting power. If you’re a beginner you’ll find a bit difficult in the starting but with regular practice, you’ll be mastered in it.

Before starting the deadlift, you need to know the technique on how to execute the deadlift properly. Sometimes, improper way of lifting can cause unwanted back pain and injuries. Don’t worry about the sumo deadlift technique and execution because I’ve analysed the technique of many good trainers like Jeff Nippard, Jordan Syatt etcetera; so that I can produce an article that helps many to achieve their lifting goal.

The deadlift improves your hip, core, back, and grip strength. No other forms of the workout help you gain such strength as the deadlift do. If someone tells you not to deadlift, just don’t listen to them because I bet no workout as effective as deadlift for the overall muscles development.

contents

  • The Sumo Deadlift form
  • How to Sumo Deadlift: Technique and Execution
  • Sumo Deadlift Muscles Worked
  • The Sumo Deadlift benefits
  • Sumo Deadlift vs Conventional Deadlift
  • Sumo Deadlift vs Sumo Squat

The Sumo Deadlift Form or Variations

  1. Sumo Deadlift Barbell
  2. Smith machine Sumo Deadlift
  3. Sumo Deadlift with kettlebell
  4. Dumbbell Sumo Deadlift
  5. Sumo Deadlift High Pull

How to Sumo Deadlift: Technique and Execution


1. Sumo Deadlift with Barbell

The barbell sumo deadlift is the most widely performed variation because of its great effectiveness in the strength and conditioning. It works on the overall body especially quadriceps, hamstring, lower back and the glutes.

Source: Vimeo
How to Sumo Deadlift Barbell
  • Stand with your feet double wider than shoulder-width apart and turn your feet slightly out to sides.
  • Externally rotate your hips back and lower yourself with maintaining your back straight.
  • Grab the barbell (your hands about hip-width apart) along with your desired weight with an overhand grip, palms facing the body.
  • Brace your core, Inhale and start lifting the weight (your elbows between the knees).
  • Hold for a second or two and Exhale and then return to the starting position.
  • Do as many as reps possible.
  • Raise Hips and shoulders at the same time.
  • Maintain a neutral spine and head position, during the movement.
important Points to follow:
  • Inhale just before the beginning the lift and exhale after completing one rep.
  • Hold the barbell on the floor for a second or two, if you want to do more repetitions.
  • Don’t be hasty, do the repetitions smoothly.
  • Keep your back straight and chest up during the movement.

2. sumo deadlift smith machine

The sumo deadlift on the smith machine is comparatively easier than free weight sumo deadlift. It’s balanced and safer than other deadlift form and it’s ideal for a beginner. If you’re a beginner so start the deadlifting on the smith machine for the first couple of weeks.

SUMO DEADLIFT SMITH MACHINE
How to SUMO DEADLIFT with SMITH MACHINE
  • Set a barbell on a power rack to the lowest level and stand with your feet double wider than shoulder-width apart and turn your feet slightly out to sides.
  • Externally rotate your hips back and lower yourself with maintaining your back straight.
  • Hold the barbell with an overhand grip (your hands about hip-width apart or closer) along with your desired weight, palms facing the body.
  • Brace your core, Inhale and start lifting the weight (your elbows between the knees).
  • Hold for a second or two and Exhale and then return to the starting position.
  • Do as many as reps possible.
  • Raise Hips and shoulders at the same time.
  • Maintain a neutral spine and head position, during the movement.
IMportant points
  • Hold the barbell on the floor for a second or two, if you want to do more repetitions.
  • Don’t be hasty, do the repetitions smoothly.
  • Keep your back straight and chest up during the movement.

3. Sumo Deadlift with kettlebell

The kettlebell sumo deadlift is one of the forms of the sumo deadlift which can use to target the muscles of the posterior chain. This is a part of the free weight training and good for targeting the specific muscles.

Source: Vimeo
How to Kettlebell Sumo Deadlift
  • Stand with your feet slightly wider than shoulder-width apart and turn your feet slightly out to sides.
  • Externally rotate your hips back and lower yourself with maintaining your back straight.
  • Your hands must be between your legs. Brace your core, Inhale and lift the kettlebell off the ground.
  • Hold the kettlebell in front of your thighs for a second or two and Exhale and then return to the starting position.
  • Do as many as reps possible.
  • Raise Hips and shoulders at the same time.
  • Maintain a neutral spine and head position, during the movement.
Important points
  • Hold the barbell on the floor for a second or two, if you want to do more repetitions.
  • Don’t be hasty, do the repetitions smoothly.
  • Try not to lower your hips close to the ground because this isn’t a squat.
  • Keep your back straight and chest up during the movement.

4. Dumbbell Sumo Deadlift

The sumo deadlift dumbbell is good for the beginners because it is safer than barbell deadlift. You can also target the specific muscles you want with this movement. Try including the dumbbell sumo deadlift with other deadlift forms for better and effective fitness result.

How to do Dumbbell sumo Deadlift
  • Stand with your feet slightly wider than shoulder-width apart and turn your feet slightly out to sides.
  • Externally rotate your hips back and lower yourself while maintaining your back straight.
  • Brace your core, Inhale and lift the dumbbell off the ground. Keep your elbows between your knees.
  • Hold the dumbbell at your thigh level for a second or two, Exhale and then return to the starting position.
  • Do as many as reps possible.
  • Raise Hips and shoulders at the same time.
  • Maintain a neutral spine and head position, during the movement.
Important points
  • Hold the barbell on the floor for a second or two, if you want to do more repetitions.
  • Don’t be hasty, do the repetitions smoothly.
  • Try not to lower your hips close to the ground because this isn’t a squat.
  • Keep your back straight and chest up during the movement.

5. Sumo Deadlift High Pull

The sumo deadlift high pull is the total body workout that works on several muscles such as Hamstrings, Gluteals, Trapezius, Quadriceps etcetera, at one time. Doing the Sumo deadlift high-pull will be a good choice when you don’t have sufficient time to make you sweat.

How to Sumo deadlift high pull

  • Stand with your feet wider than shoulder-width apart and turn your feet slightly out to sides.
  • Externally rotate your hips back and lower yourself by bending your knees. Grab the barbell with an overhand grip about hip-width apart. palms facing the body.
  • Brace your core, Inhale and start lifting the weight (your elbows should be in between the knees).
  • When your knees are fully extended, bend your elbows and pull-up the until reaching the neck.
  • Hold for a second or two and Exhale and then return to the starting position.
  • Do as many as reps possible.
  • Raise Hips and shoulders at the same time.
  • Maintain a neutral spine and head position, during the movement.
IMportant points
  • Hold the barbell on the floor for a second or two, if you want to do more repetitions.
  • Don’t be hasty, do the repetitions smoothly.
  • Try not to lower your hips close to the ground because this isn’t a squat.
  • Keep your back straight and chest up during the movement.

Sumo Deadlift Muscles Worked

The sumo deadlift worked on several muscles from the upper body to the lower body. Especially it is great for targeting the quadriceps and the hamstrings and it’s one of the best deadlift forms for the overall muscles and strength development.

Here we take a look at the list of all muscles which sumo deadlift target:
  • Quadriceps (Primary targeted muscle)
  • Hamstrings (Primary targeted muscle)
  • Glutes (Primary targeted muscle)
  • Lower back (Secondary targeted muscle)
  • Deltoids (others targeted muscles in sumo deadlift high-pull)
  • Trapezius (others targeted muscles in sumo deadlift high-pull)
  • Arms ((others targeted muscles)

Sumo deadlift vs conventional

  1. The sumo deadlift put less tension on the lower back as compared to the conventional deadlift. The reason is when we do the sumo deadlift we keep our erector spine as straight as possible, but when we performed the conventional deadlift it requires more use of erector spine and put stress on the lower back.
  2. An analysis shows that the sumo deadlift is better for targeting the quads and hamstring as compared to the conventional deadlift. Because the sumo deadlift requires more knee flexion which is important for the quads development. On the other hand, the conventional deadlift doesn’t require much knee flexion which doesn’t help much in targeting the quads and hams deeply.
  3. When it comes to the hip extension so there is no difference between them. Doesn’t matter where you place your feet, the demand for the hip extension is the same in both.
  4. One of the simple differences between the sumo deadlift and conventional deadlift is that sumo deadlift needs more quad strength while conventional deadlift needs more back strength.

sumo deadlift benefits

Here we take a look at the list of sumo deadlift benefits:

1. Great for the muscles development of quadriceps, hamstring and glutes

One of the major benefits of the sumo deadlift is you can specifically target your quadriceps and hamstrings. The knee flexion and your stance will help you target the said muscles deeply. So, sumo deadlift great for the development of the quads, hams and the glutes.

2. Improve and Increase lifting strength

As other deadlift forms the sumo deadlift also improve and increase pulling or lifting strength. If you have good pulling or lifting strength It may sometimes help you in your daily activities when you need to lift some heavy items. Good lifting strength also helps you in different activities like sports.


3. Improve posture

The sumo deadlift fixes bad posture if you have and improve it that makes you look athletic. One of my friends has bad postures and he starts deadlifting and surprisingly his posture very well improved in just 2 months.

4. Prevent Injuries

The sumo deadlift decreases the chances of injuries by putting less stress on the lumbar spine compared to conventional deadlifting. Use belt when you lift heavy weight because belt protect you from muscles imbalance.


sumo deadlift vs sumo squat

The sumo squats work mostly on the quads and hamstring but the sumo deadlift worked on many muscles at one time as compared to the sumo squats. Sumo squats also don’t play any role in lifting strength which makes sumo deadlift more important to sumo squats.

Is sumo deadlift easier?

It depends on your strength and power, if you’re a beginner you’ll find it difficult to do and you’ll also feel back pain in the beginning. But don’t worry once you start lifting then it will become easier to perform in just a couple of months.

One thing also makes something difficult or easy that is technique because if you don’t follow the right technique even an easy thing like push-up will be difficult to perform. So try to follow the right technique for doing any workout either sumo deadlift or push-ups.


Let me know in the comment section if you find this article useful or not. If you think I missed something or I’ve written something incorrect feel free to tell me, I would appreciate your suggestions.

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