Next time you’re at the gym doing deadlifts, take a page out of the wrestler’s playbook and try sumo style. Named after the wide stance that sumo wrestlers assume before facing their opponent, a sumo deadlift is a twist on conventional deadlift which can help you reach your glute gain goals.
In a sumo deadlift, your feet start wider than your shoulders, giving you a strong base to lift the weight. Just like a conventional deadlift, it is a functional movement with a hinge pattern that mimics the behavior of picking something up off the ground. Because of this, sumo deadlift training can help you in your everyday life.
Experts featured in this article:
Stephen Sheehanis a personal trainer and writer for Garage Gym Reviews.
The benefits of a Sumo Deadlift
While sumo deadlifts are a beneficial exercise for anyone to add to their repertoire, they are especially useful for those who may have various limitations that make a conventional deadlift more challenging, such as lower back problems.
“A sumo deadlift is a great way to strengthen your posterior chain, especially your glutes, hamstrings and hip muscles, without putting as much stress on your lower back,” says Stephen Sheehana certified personal trainer at Garage Gym Reviews. “The wide stance setup can make it a little easier for taller lifters to get into position compared to a traditional deadlift.”
Additionally, a wider stance requires a shorter range of motion, which can allow you to lift heavier loads, Sheehan says.
Which muscles does the Sumo Deadlift work?
Although the sumo deadlift is considered one lower body trainingThe truth is that you are using your entire body to perform the lift. “Sumo deadlifts primarily target your glutes, hamstrings, and quadriceps, but your traps and lats are also involved, as well as your core,” says Sheehan.
How to do a Sumo Deadlift
Ahead, a step-by-step guide to doing a sumo deadlift. However, we do it Romanian style (as shown above), which means the movement starts from standing and the weight never touches the floor.
- Start standing with your feet wider than shoulder-width apart and your toes turned out, with a kettlebell in your hands.
- Roll your shoulders down and back. Pinch your shoulder blades together lightly while pushing your arms into the sides of your body.
- Keeping a gentle bend in the knees, swing forward from the hips. Hold the kettlebell close to your body. Stop walking with hinges when you feel the tension in your hind legs.
- Drive off the floor to stand up, keeping the kettlebell close to your body.
- Repeat for 8-10 reps.
Tips for Correct Sumo Deadlift Form
To help you get the most out of the move, here are some key form tips from Sheehan.
- Drive your knees out. Sheehan explains that this will help keep the bar as close to your hips as possible.
- Brace your core. Your core is your body stabilizer, and keep it engaged will help protect your lower back through the movement. To strengthen your core, think about pulling your ribcage toward your hips.
- Hinge your hips. You want to make sure you hinge by driving your hips back as your ribcage comes forward versus pushing your butt back.
Common Sumo Deadlift Mistakes
Because the sumo deadlift can be a risk of injury if done wrong, it’s important to watch out for these common mistakes that Sheehan says he often sees with clients.
- Hold the kettlebell too far away from your legs/body: You want the kettlebell to be as close to your shins as possible. Otherwise, you will put too much strain on the lower back. When the kettlebell is too far away from your body, it can also cause the shoulders to roll forward.
- Hyperextending at the top: Stand up straight, but don’t lean back when you get to the top of the lift. This can also put unnecessary strain on the lower back and hips.
- Going too heavy, too early: This can lead to injury, so make sure you’re comfortable with your technique and follow through progressive overload principles.
- Not engaging your lats: By keeping your arms pressed against your body throughout the lift, this will engage your lats, which will help protect your lower back and prevent your shoulders from rounding forward.
Brittany Hammond is a NASM-certified fitness instructor, a fitness writer, and an avid reader. In addition to PS, she has contributed to Livestrong.com, Well+Good, Verywell Fit and Health.com. She has worked as a group coach for the past seven years.