How to Perform the Sumo Deadlift

The sumo dead lift is a variation of the dead lift in weightlifting. Your feet are spread wide, like a sumo wrestler, and your hands are close together. This stance may be beneficial to people with certain builds, and it also has benefits in its slightly different emphasis on particular muscles. The sumo dead lift tends to work your legs and hips more than a normal dead lift, and it lowers the use of your back.

Difficulty:

Moderately Challenging

Instructions

Things You'll Need

• Barbell and weights

1. Approach a barbell as you would for a normal dead lift. The bar should be on the floor, and you should be prepared the same way. This means wearing proper footwear and clothing and having your chalk or other accessories ready.

2. Set your feet wide, like a sumo wrestler. You feet should be beyond shoulder width, as wide as you can put them while retaining the ability to comfortably squat down and get back up, all while maintaining good balance.

3. Grip the bar with your arms hanging between your knees. The bar should be up against your shins when taking a proper stance for a sumo dead lift.

4. Perform the lift by pulling the weight off the floor and lifting until you are in the standing position. Push from your heels as you pull the weight off the floor. Your back should remain straight, never rounded, throughout the movement.

5. As the weight lifts off the floor, thrust your hips forward as you reach a standing position. As you reach the top of the lift, pause briefly in the upright position. The barbell should be across your upper thighs. Do not lean back past the completely vertical position.

6. Return the weight to the floor while maintaining your form.

7. Repeat the desired number of repetitions, or until you can't do anymore--depending on the workout you are using.

Tips & Warnings

• Wear shoes with hard, flat soles to optimize balance and weight transfer.

• Chalk is always preferable to wraps. If you can't grip the weight, work on your grip until you can.

• Never compromise your form for more weight. Always keep your back straight when doing any type of dead lift.