Sumo Deadlift: How-to, Tips & More
The Sumo Deadlift is a intermediate compound exercise for your glutes. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Besides the glutes, it also works your adductors, hamstrings and quads, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Adductors
Secondary
Hamstrings
Secondary
Quads
Secondary
How to do the Sumo Deadlift
- Stand wide with your toes turned out and the bar over your midfoot.
- Grip the bar inside your knees with straight arms.
- Push your knees out, brace and stand up.
- Lower the bar the same way.
Sumo Deadlift tips
- Keep your chest up and your hips close to the bar.
Sets and reps
Most lifters do well with 3 to 6 reps per set, and 3 to 6 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Barbell
Type
Compound
Sumo Deadlift alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Sumo Deadlift work?
The Sumo Deadlift mainly works your glutes, with help from your adductors, hamstrings and quads.
How many sets and reps should I do?
A good starting point is 3 to 6 reps per set, and many lifters get the best results between 3 to 6 reps. Use a weight that leaves one or two reps in reserve.
Is the Sumo Deadlift good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Sumo Deadlift?
You need barbell.
Add Sumo Deadlift to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon