What is a Sumo Deadlift?

Sumo deadlifts are a brilliant alternative to conventional deadlifts. Both exercises are great for body fat loss as they are compound exercises, working multiple muscle groups. Although, the sumo variant may be more beneficial as the quads, glutes and inner thighs are activated more in a sumo position.

How to Sumo Deadlift

Taking a wide stance, feet wider than shoulders and with the toes pointing outwards, take hold of the bar with the hands inside the legs. Engage the core and brace for the move with a straight back and then much slower than you would in conventional deadlift raise the bar and as the bar comes past the shins begin to thrust the hips forward keeping the arms straight.

Benefits of the Sumo Deadlift

The sumo deadlift is great for hip mobility and flexibility. It puts less stress on the back and knees so for those who have back and knee issues this could be a preferred option. You may find you can lift more weight in a sumo stance so leading to greater lower body strength. And, as mentioned above it targets quads, glutes, inner thighs and hamstrings.

Things to consider

It is essential to warm up the hips prior to tackling the sumo deadlift. In a standing position raise the knee in front of you and then out to the side several times on each side, to open the hips. If you haven’t tried the sumo deadlift movement before, start by using a broom handle, pump bar or unloaded barbell to get the feel for it first.

Grab one of the gym team if you fancy trying a sumo deadlift or would like advice on how to incorporate these into your workout!