Sumo Deadlift
How to do it
- Stand with your feet wide, toes turned out about 45 degrees, shins at the bar.
- Drop your hips and grip inside your knees, arms vertical.
- Chest up, back flat, take the slack out of the bar.
- Push the floor apart with your feet and stand up, dragging the bar up your legs.
- The wide stance shortens the pull but demands hip mobility - if your knees cave, narrow your feet.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Glutes 80%
- Hamstrings 75%
- Lower back / erectors 65%
- Adductors (inner thigh) 60%
- Quads 55%
- Mid-back / traps 40%
- Forearms 40%
Other ways to train this
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Romanian Deadlift
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Dumbbell Stiff-Leg Deadlift
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Good Morning
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Smith Machine RDL
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Conventional Deadlift
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Cable Pull-Through
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Back Extension
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Kettlebell Swing
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Single-Leg Romanian Deadlift
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Band Good Morning
Photos and form cues from free-exercise-db, released into the public domain.
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