Weight Training

Sumo Deadlift exercise

A compound lift that emphasizes the inner thighs (adductors), glutes, and hamstrings, while reducing stress on the lower back due to a wider stance and more upright torso compared to the conventional deadlift.

Sumo Deadlift exercise demonstration

How to perform Sumo Deadlift

  1. Stand with your feet wider than shoulder-width and toes pointed slightly outward.
  2. Position the barbell over the middle of your feet.
  3. Bend at the hips and knees to grip the bar with hands inside your knees.
  4. Keep your chest up, back straight, and hips low.
  5. Drive through your heels to lift the bar, extending your hips and knees.
  6. Stand tall at the top, then lower the bar with control by hinging at the hips.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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