Sumo Deadlift

Lower body, hip-up
Sumo Deadlift gif

Coach's Tips

Lower-body muscles are more involved in this workout compared to conventional deadlift, making it easier for you to handle a heavier weight.

How to Sumo Deadlift

Starting Position

1. Stand with your feet wider than shoulder width apart with your toes pointed slightly outward.

2. Bend your knees slightly and hinge forward at the hips, keeping your back flat and chest up.

3. Reach down and grab the barbell with a double overhand grip, making sure your hands are slightly wider than shoulder width apart.

Proper Form

1. Begin the movement by driving through your heels and pushing your hips forward while keeping your back flat and chest up.

2. As you stand up, keep the barbell close to your body as you drive up.

3. Once you reach the top of the movement, squeeze your glutes and brace your core.

4. Lower the barbell back to the floor, keeping the barbell close to your body as you hinge back at the hips.

Breathing Technique

1. As you lower the bar, take a deep breath in.

2. As you stand up, exhale.


1. Make sure to keep your back flat and chest up throughout the entire movement.

2. Avoid rounding your lower back when standing up with the barbell.

3. Don_ rush the movement and keep the form strict.

4. If the weight is too heavy, reduce the weight or switch to a lighter variation such as the Romanian Deadlift.

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