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Sumo Deadlift - Instructions, Variations & Alternatives

Muscles involved

  • Glutes
  • Adductors
  • Hamstrings
  • Lower back
  • Trapezes
  • Lats
  • Forearms

How to perform

Sumo Deadlift - Low position

Sumo Deadlift - Low position

Sumo Deadlift - High position

Sumo Deadlift - High position

  1. Set up & Starting position (standing)
    Stand in front of the weight with a wide stance and the toes slightly pointed out. The stance itself should be wide enough to allow the arms to be extended downwards, inside the knees (elbows inside the knees). Hinge at your hips to lean forward and bent your knee to take hold of the weight. Grasp the weight at shoulder width apart with an overhand grip. Your torso should be upright, you back and arms should be straight, and your head should be facing forward.
    Lift the chest and place the weight near your shins.

  2. Concentric phase (lifting the weight)
    Take a deep breath to brace the core and pull the weight up by extending your hips and knees and straightening the torso.

  3. Isometric hold (optional) - Hold for a count of two and push your chest out.

  4. Eccentric phase (lowering the weight)
    Push your hips back and lean forward keeping your spine straight as you slowly lower the weight back to the ground and repeat the movement.

Exercise Alternatives