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Sumo Deadlift

Exercise Data

Type: Powerlifting
Main Muscle Worked: Hamstrings
Other Muscles: Adductors, Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Traps
Equipment: Barbell
Mechanics Type: Compound
Level: Intermediate
Sport: Yes
Force: N/A
Your Rating: 


8.5

Out of 10

Excellent

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Sumo Deadlift Images

Sumo Deadlift
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Sumo Deadlift
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Sumo Deadlift Guide

Main Muscle: Hamstrings

  1. 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.
  2. 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.
  3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  4. Return the weight to the ground by bending at the hips and controlling the weight on the way down.



Alternative Exercises For Sumo Deadlift

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

Review: Sumo Deadlift

Exercise Rating
9/10

Aug 31, 2011 3:17 AM: I love the way my legs feel afterwards. Great for toning and strengthening legs muscles.



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of people found this review helpful

Review: Sumo Deadlift

Exercise Rating
9/10

Jul 18, 2011 4:09 AM: This is one of my favorite exercises! I really feel it in my glutes!



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Review: Sumo Deadlift

Exercise Rating
N/A

May 27, 2011 2:11 PM: Really feel it in my glutes, great excercise.



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Review: Sumo Deadlift

Exercise Rating
10/10

May 5, 2011 5:55 PM: great exercise helps me alot



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Review: Sumo Deadlift

Exercise Rating
9/10

Apr 14, 2011 7:09 PM: Great alternative for regular deadlifts, especially if you're not built for them (big stomach or inflexible in the ankles); slightly shifts the load onto the hamstrings tho...



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Tip: Sumo Deadlift

Exercise Rating
8/10

Apr 12, 2011 8:04 AM: Feels great especially when tightening the glutes and hamstrings at the peak of the exercise. I use a front grip to prevent stress on any one bicep and make sure to stretch after or the hamstrings may feel tight the next couple days.



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Tip: Sumo Deadlift

Exercise Rating
9/10

Apr 9, 2011 7:53 PM: when doing this keep ur grip shoulder width and spread ur feet out another foot or so and ur money every rep.



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Review: Sumo Deadlift

Exercise Rating
9/10

Mar 17, 2011 12:50 AM: Great compound exercise that I felt for days. Will stay in leg routine. Excellent



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Tip: Sumo Deadlift

Exercise Rating
6/10

Mar 7, 2011 5:49 AM: ill try this ! before i comment!



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Review: Sumo Deadlift

Exercise Rating
10/10

Mar 4, 2011 12:59 PM: I do Sumos weekly on 531, good video but seems real narrow on the grip for my taste



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