Legs · Compound

Sumo Deadlift

A wide-stance deadlift that uses more quads and adductors with a more upright torso.

MAIN MUSCLE
Glutes, Quads, Adductors
ALSO WORKS
Hamstrings, Erector spinae
EQUIPMENT
Barbell
LEVEL
Advanced
REPS
3-6
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Take a wide stance with toes turned out and shins close to the bar.

  2. Grip the bar inside the knees with arms straight.

  3. Push the knees out, brace and drive the floor apart.

  4. Stand tall, then lower the bar along the same path.

COMMON MISTAKES

  • Rounding the lower back; keep a neutral spine and brace before each rep.
  • Squatting the weight up; push the hips back and keep shins close to vertical.
  • Letting the weight drift away from the legs; keep it close to the body.

TIPS

  • Push the floor away and finish by squeezing the glutes, not by leaning back.

QUESTIONS

Which muscles does Sumo Deadlift work?

The main muscle is Glutes, Quads, Adductors. It also works Hamstrings, Erector spinae.

How many reps should I do?

FORGE suggests 3-6 reps for Sumo Deadlift. The app adjusts sets and reps to your goal and level.

What can I do instead of Sumo Deadlift?

These train the same muscles: Conventional Deadlift, Trap Bar Deadlift, Goblet Squat.