Sumo Deadlift
Builds the glutes and the entire posterior chain. Strong hip extension helps with heavy lifts and everyday lifting.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand behind the bar in a wide sumo stance: place your feet clearly wider than shoulder-width apart with your toes slightly turned out, and position the bar over the middle of your feet close to your shins.
- 02
Grip the bar with your hands inside your legs, hinge at your hips, pull your shoulder blades back slightly, and keep your chest up and your back neutral.
- 03
Brace your core and take a solid breath before the lift.
- 04
Pull the bar up by pushing the floor away with your legs and extending your hips and knees at the same time, keep the bar close to your body, and actively drive your knees outward.
- 05
Lock out at the top by squeezing your glutes without overextending your lower back, then lower the bar under control by hinging at the hips back to the starting position.
Beginner's guide
§ 03 · GuideBuilds the glutes and the entire posterior chain. Strong hip extension helps with heavy lifts and everyday lifting.
You should feel it in your glutes and inner thighs, with the hamstrings helping. It should not feel like a lower back exercise.
A common mistake is rounding the back or letting the bar drift away. Brace your core and keep the bar close to your body the whole lift.
How to get started at the gym
§ 04 · SisuLiftSumo Deadlift is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your knees aligned with your toes at all times and actively drive them outward to keep your hips open. Keep your weight over the middle of your feet and the bar close to your body throughout the lift, and do not let your lower back round.
The sumo stance emphasizes the glutes and quadriceps and keeps your torso more upright than a conventional deadlift. If you experience lower back pain, reduce the load and check your technique.
More exercises: Glutes
§ 06 · Same muscles
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