Sumo Deadlift
Lower backCompoundPullBarbellIntermediate
Variation with a wider stance and grip between the legs. Reduces the range of motion and lower-back torque, favoring the adductors and glutes.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Feet wider than shoulders, toes pointed out 30-45 degrees.
- 2.Grip the bar between your legs.
- 3.Hips lower — torso more vertical.
- 4.Push your knees out.
- 5.The rest is the same as the conventional deadlift.
Common mistakes
- ●Not pushing the knees out
- ●Stance too wide
- ●Starting with the hips too high
Proper technique
More efficient for people with wide hips or long femurs. The more upright position reduces lower-back stress.
Base exercise
← Conventional DeadliftVariants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus maximus
- Adductors
- Hamstrings
Secondary
- Spinal erectors
- Quadriceps
- Core
- Upper traps
- Mid traps