Legs
The main muscle group listed for this exercise.
Exercise guide
Sumo Deadlift
Sumo Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Sumo Deadlift also involves arms, glutes, back.
Strength
Movement pattern: hinge. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Sumo Deadlift
- 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.
- 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.
- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- Return the weight to the ground by bending at the hips and controlling the weight on the way down.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Deadlift
Barbell Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseDeficit Deadlift
Deficit Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseRomanian Deadlift
Romanian Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseRomanian Deadlift from Deficit
Romanian Deadlift from Deficit is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Sumo Deadlift.
What muscles does Sumo Deadlift work?
Sumo Deadlift primarily trains the legs and also involves the arms, glutes, and back.
Is Sumo Deadlift beginner-friendly?
It is listed as intermediate.
What equipment do I need for Sumo Deadlift?
This variation uses a barbell.
Track this exercise for free in Logbook.
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