Sumo Deadlift

How to do it

1. Stand with your feet wide, toes turned out about 45 degrees, shins at the bar.
2. Drop your hips and grip inside your knees, arms vertical.
3. Chest up, back flat, take the slack out of the bar.
4. Push the floor apart with your feet and stand up, dragging the bar up your legs.
5. 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.

How it compares

Compared with the Romanian Deadlift, it loads Quads 55 points higher, Adductors (inner thigh) 45 points higher, Mid-back / traps 25 points higher. Compared with the Barbell Hip Thrust, it loads Lower back / erectors 65 points higher, Hamstrings 50 points higher, Adductors (inner thigh) 45 points higher. It needs Barbell where the other uses Barbell + Bench.

Other ways to train this

• Romanian Deadlift BarbellIntermediate
• Dumbbell Romanian Deadlift DumbbellsIntermediate
• Good Morning BarbellProfessional
• Smith Machine RDL Smith machine
• Conventional Deadlift BarbellProfessional
• Cable Pull-Through Cable machine
• Kettlebell Swing KettlebellsIntermediate
• Single-Leg Romanian Deadlift DumbbellsIntermediate
• Band Good Morning Resistance bands
• Bodyweight Good Morning Bodyweight
• Band Romanian Deadlift Resistance bands
• Kettlebell Deadlift KettlebellsIntermediate
• Stiff-Leg Deadlift BarbellProfessional
• Rack Pull BarbellIntermediate
• Trap-Bar Deadlift BarbellIntermediate
• Smith Machine Good Morning Smith machine
• Dumbbell Deadlift DumbbellsIntermediate
• Kettlebell Sumo Deadlift Kettlebells

Other exercises for the Glutes

• Barbell Hip Thrust 100% BarbellBenchIntermediate
• Barbell Reverse Lunge 65% BarbellIntermediate
• Barbell Squat 50% BarbellIntermediate
• Barbell Thruster 50% BarbellIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.