Sumo Deadlift

Wide-stance variation: more quads and adductors, a more upright torso and slightly less lower-back stress than conventional, but still very demanding. Technical: learn it with moderate load.

• Compound
• Barbell
• Advanced

How to do it

• Wide stance, toes turned out about 45°
• Narrow grip, hands inside your knees
• Push your knees out in line with your feet
• Chest high and torso upright; push the floor away, do not pull with your back

Sets, reps and tempo

Ranges: 3–6 strength · 5–8 hypertrophy · 1–3 RIR

Tempo: Drive up explosively pushing your knees out over your toes; lower for 2 s under control

Common mistakes

• Letting your hips rise before your chest (a back-dominant pull)
• Letting your knees cave inwards
• Not bracing before you break the bar off the floor

Muscles worked

Primary

• Glutes

Secondary

• Quads
• Hamstrings
• Erectors / lower back

Alternatives

• Conventional Deadlift
• Hip Thrust