Sumo Deadlift
How to do the Sumo Deadlift with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Adductors, Forearms, Glutes, Lower Back, Mid Back, Quads, Traps
Barbell
How to do the Sumo Deadlift
- 1
Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
- 2
Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
- 3
As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- 4
Return the weight to the ground by bending at the hips and controlling the weight on the way down.
Log it, see it on your body.
Every Sumo Deadlift set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Sumo Deadlift fits
The Sumo Deadlift shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Sumo Deadlift: common questions
What muscles does the Sumo Deadlift work?
The Sumo Deadlift primarily works the Hamstrings. It also recruits the Adductors, Forearms, Glutes, Lower Back, Mid Back, Quads and Traps as supporting muscles.
Is the Sumo Deadlift suitable for beginners?
The Sumo Deadlift is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Sumo Deadlift?
To do the Sumo Deadlift you'll need a barbell.
Is the Sumo Deadlift a compound or isolation exercise?
The Sumo Deadlift is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Sumo Deadlift with correct form?
Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms. Follow the full step-by-step above for the complete movement.
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