Sumo Deadlift Workout: How To Do, Variations, Benefits, and Mistakes

Sumo Deadlift Workout: How To Do, Variations, Benefits, and Mistakes

Sumo Deadlift: The deadlift is one of the most important exercises for any serious gym locker, but it’s also one that can be difficult to hold, especially when you’re relatively new to the weight room. Small flaws in your technique can potentially lead to major injuries, especially to the lower back, and so it’s definitely a move you should be careful about until you know your form.  

So if you’re concerned about the load on your lower back, the sumo deadlift is a great option to try. This is a simple variation in which you adjust the width of your feet, a change that moves your upper body closer to the ground and therefore reduces how far you have to lean to pull the weight.

By changing your stance, you focus the exercise of your hamstrings on the glutes and hips. Doing this type of deadlift variety hits the major muscles at a different angle from the standard move, so you may find that the sumo deadlift ultimately improves your performance in the deadlift. This means that even if you’re definitely on your deadlift form, it’s worth adding sumo variations to your gym routine.

How to do Sumo Deadlift? 

Stand with your feet shoulder-width apart, and your feet at a 45° angle instead of straight.  Bend at the hips and grab the bar. Whatever grip you typically use for a deadlift, whether it’s an overhand or a mixed grip, opt with one underhand and one overhand.

Make sure your back is flat in this down position and be careful not to round it at any point during the exercise. Drive through your heels and raise the bar to mid-thigh height, extending your knees and hips. Drive your shoulders back, then carefully lower the bar back to the ground, still taking care not to round your back.

Also Read: How To Get Rid Of Skinny Legs: 5 Skinny Legs Workout

Variations Of Sumo Deadlift

Resistance Band Sumo Deadlift

Resistance Band Sumo Deadlift | Sumo Deadlift

Place a large loop of resistance band around your feet and hold on to the middle of it. Another way to do this exercise is to use an open-ended resistance band. You can hold the handles with your hands while you are standing in the middle of the band in a “sumo stance.” Do not let the band slip.

  • Make sure you hold the band or handles with your overhand grip as if you were holding a weight bar.
  • Make sure you keep your chest up and your hips down as you hold the band up along your body.
  • Lock your hips out at the top of the movement, and squeeze your glutes at the same time.
  • Back down slowly and with control to where you started.

Dumbbell Sumo Deadlift

Dumbbell Sumo Deadlift | Sumo Deadlift

A pair of dumbbells are in your hand with an overhand grip, so hold them in that way and get into a sumo stance with your feet wide and pointed outward.

  • Bend your knees and push your hips back, but keep your chest high as you lower the dumbbells toward the floor.
  • It’s important to keep your chest up as you push the dumbbells back up, squeeze your glutes, and lockout at the top.
  • Let go of control when you come back down.

Kettlebell Sumo Deadlift

Kettlebell Sumo Deadlift | Sumo Deadlift

Make sure your feet are shoulder-width apart and a little turned outward. Place the kettlebell under your hips.

  • Then, breathe in, and start to bend your knees and hips, keeping your chest up and your spine in a straight line.
  • Grab the kettlebell with both hands in an overhand grip and stretch your shoulder blades down and pull up to feel the tightness in your lat muscles and legs as you do this exercise.
  • Start by pushing your legs into the floor as you rise up. Keep your arms and kettlebell close by.
  • Your hips should be fully extended and your glutes should be squeezed. At the top, you should be able to exhale while the kettlebell is between your legs.
  • Slowly bring your back down to the starting position while keeping your core and spine engaged.

Also Read: Top 6 Leg Workout For Mass

Benefits Of Sumo Deadlift

Less Dangerous – Opening the legs wider in the sumo deadlift puts less stress on the back than the movement of a normal deadlift. Due to this, you can also lift more wraps and weight.

Weight lifting strength – Sumo deadlift is another such type of deadlift, which is used to increase weight lifting capacity and muscle mass. Lifting excessive weight in this exercise also increases the strength of upper body parts such as the shoulders and back.

Fat Loss – Doing this exercise helps in reducing weight, as it burns the fat stored in the side of the body.

Improvement comes in lifestyle – There are many everyday tasks in which we need better posture. Due to the effects on the lower back of the sumo deadlift, it helps a person to get up and lift things.

Common Mistakes

Caving in Your Chest

This exercise should be performed with your chest held high. Your chest should not collapse or round as a result. Keep your shoulder blades retracted—back and down and locked in—and keep your shoulders squared up. Straighten your neck and keep your gaze forward.

Rounding Your Back

As you lift the bar, be careful not to arch your back. To avoid this, maintain your hips as low as possible while keeping your shoulders back and down. Do not raise your hips at the beginning of the exercise. You may notice your back rounding as a result of not pushing with your legs first.

Neglecting to Bend Your Knees Correctly

Sumo deadlifts don’t merely hinge from the hips like a traditional deadlift; instead, they hinge from the knees. Knee and hip movements set the stage for sumo deadlifts. As your hips hinge back, extend your knees toward your feet. It is essential to push your knees out and not let them cave inward.


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