Barbell Sumo Deadlift

The barbell sumo deadlift is a versatile exercise that targets many major lower-body muscle groups. Characterized by a wide stance, this deadlift variation offers enhanced stability with less stress on the spine.

Favored by athletes and gym-goers alike, this compound exercise is a powerhouse at building strong legs and glutes.

This comprehensive guide provides step-by-step instructions and expert tips on how to perform sumo deadlifts. Read on to learn how to add the barbell sumo deadlift to your workouts today!

How To Do

  1. Stand centered in front of the barbell with your legs in a wide stance, greater than shoulder-width apart. Ensure your hips are open with your toes pointed out. The bar should be directly under the top of your feet.
  2. Bend your knees and grab the bar with a mixed grip. One hand should be overhand or pronated, and the one should be underhand, or supinated. 
  3. Your hands should be shoulder-width apart, positioned closer to the center of your body than your legs. Your back should remain neutral.
  4. Inhale, brace your core, and push through your heels. Exhale and extend your knees and hips until your legs are straight and the barbell is at mid-thigh height. Push your hips forward and squeeze your glutes at the top of the movement.
  5. Flex your knees and slowly lower the weight down to the starting position while inhaling. Ensure the barbell stays close to your shins for the entire movement.

Tips From Expert

  • Form is always more important than the amount of weight lifted. Before attempting to increase the weight, focus on executing the movement with proper form. Use a mirror, your phone camera, or a friend to double-check.
  • Emphasize a strong glute squeeze for optimal muscle engagement. Pausing briefly at the top of the exercise when your glutes are contracted can also help with this.
  • Choose a flat-sole shoe to maintain proper stability and ideal distribution of force.
  • You can use a normal overhand grip for your warm-up sets before switching to a mixed grip. This will depend on the weight and individual preferences.

Optimal Sets and Reps

The ideal sets and reps for this exercise will depend on your primary fitness goal. The chart below has been organized according to different fitness goals.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 12+
Power Training 3–5 1–3
Optimal Sets & Reps of Barbell Sumo Deadlift

How to Put in Your Workout Split

There are different options for programming the barbell sumo deadlift into your workouts. To train at the proper intensity, use your one repetition maximum, or 1RM, as a guide. This is the maximum amount of weight you can lift for one repetition with good form.

  • Hypertrophy Muscle Splits — Add this exercise into your leg days alongside other compound lifts such as squats and hip thrusts. Focus on a moderate amount of weight with moderate repetitions, or 60–80% of your 1RM. Rest for 60–90 seconds in between sets. Program it into your push/pull/legs split or a 3-day workout split.
  • Strength And Power Training — Similar to hypertrophy workouts, this exercise should be included at the start of your workout to avoid fatigue. Pair it with exercises such as bench presses and overhead presses. Focus on lifting heavier weights with lower repetitions, or 80–100% of your 1RM. Rest for 2–3 minutes in between sets. It can be included as part of a 5-day workout split.
  • Endurance Circuits — For optimal muscular endurance, focus on lifting lighter weights for higher reps. You should be working at 40–60% of your 1RM. It is less important to complete this exercise first if the weight is lighter. Rest for 60–90 seconds in between sets. Add it to your next circuit training workout alongside other lower-body exercises such as split squats and lunges.

Primary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Gluteus

The gluteus muscle group is located in the buttocks region and consists of three muscles — the gluteus maximus, minimus, and medius. These muscles contribute to the movement and stabilization of the pelvis and thighs.

The main role of the glutes is to perform hip extension. As you lift the weight from the ground you extend your hips which engages your glutes to drive the movement.

A 2020 systemic review showed that the sumo deadlift elicits more muscle activation in the glutes than a conventional deadlift. The sumo deadlift mean glute activation rate was 37%, whereas the conventional deadlift mean was 35%.

Erector Spinae

The erector spinae is part of the core musculature running along the length of the spine. They consist of three muscles — the spinalis, longissimus, and iliocostalis. These muscles keep your back straight and allow you to bend at the side, or laterally flex. 

During a barbell sumo deadlift, the erector spinae is active throughout the movement. At the start of the lift, these muscles help to keep your spine stable and prevent rounding. They remain engaged throughout the movement, helping you to stand upright. 

Hamstrings

The hamstring muscles are located on the back of the thighs. They consist of three hamstring muscles — the semimembranosus, semitendinosus, and biceps femoris. The main job of the hamstrings is to help bend your knees and straighten your hips.

Active hamstrings allow for proper execution of the barbell sumo deadlift. As you lift the barbell, your hamstrings assist in extending the hips. 

They also help stabilize the knee joint at all points in the exercise. Lastly, as you lower the barbell to the ground, the hamstrings stretch under tension to control the descent.

Secondary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Quadriceps

The quadriceps consist of four muscles located on the front of the thighs. These are the vastus lateralis, vastus medialis, vastus intermedius, and the rectus femoris. In a barbell sumo deadlift, the quadriceps work to extend, or straighten, the knees.

Barbell sumo deadlifts elicit greater vastus medialis and lateralis activation when compared to a conventional deadlift. The wider stance and more upright torso position place greater emphasis on knee extension, the primary role of the quadriceps.

In the same review as mentioned above, quad muscle activation was shown to be between 19% and 40% depending on the quad muscle. The review mentions that the authors looked at the difference between the normal deadlift and the sumo variant.

Hip Adductors

The hip adductors are a group of muscles located on the inner thigh. They’re responsible for pulling the legs toward the body, known as adduction. This group includes the adductor magnus, adductor longus, adductor brevis, pectineus, and gracilis muscles. 

In a sumo barbell deadlift, the hip adductors help stabilize the legs and knees, alongside the other larger muscle groups. Flexible hip adductors are needed for the sumo deadlift movement pattern.

Upper Trapezius

The upper trapezius is a part of the larger trapezius muscle. It runs from the back of your head and neck to your shoulders and upper back. 

The trapezius muscle is part of the posterior chain. These are the muscles that are located at the back of the body. In the sumo barbell deadlift, posterior chain functioning is crucial. 

The upper trapezius muscles help to keep the shoulders in a neutral position throughout the lift. This allows the primary movers to function correctly while maintaining the right lifting position.

Wrist Flexors

The wrist flexor muscles are located on the inside of your forearm. They’re responsible for bending your wrist and fingers toward your palm. During a sumo deadlift, wrist flexor muscles help grip the barbell.

Maintaining a mixed grip during a deadlift reduces the load on the wrists. This helps you to focus on the primary muscles and not overload your wrists. 

Wrist Extensors

The wrist extensor muscles are located on the outside of the forearm. They’re responsible for straightening your wrist and fingers outwards, away from your palm. During a barbell sumo deadlift, wrist extensor muscles help stabilize your wrists as you lift and hold the weight.

*Expert tip: Having good grip strength is a key determinant of powerlifting performance. Work on your grip strength using targeted exercises if this is a weak link.

Upper Rectus Abdominis

The rectus abdominis are more commonly known as your six-pack muscles. The upper portion of the rectus abdominis begins just below the ribcage. These muscles work to flex the spine and stabilize the pelvis, making up part of your core musculature.

The abs are used to help stabilize your core, support your lower back, and maintain proper posture. Because of their involvement, regular deadlift strength training has been shown to increase core strength. 

Lower Rectus Abdominis

The lower rectus abdominis is the lower section of your abdominis muscles. They’re located closer to the pelvis. They share the same role as the upper rectus abdominis, keeping your core stable throughout the lift. 

Obliques

The obliques are a muscle group that runs along the sides of the torso and helps rotate the trunk. In a barbell sumo deadlift, the obliques help stabilize the torso and prevent excessive twisting. 

These muscles provide support to the trunk of your body, making up another part of your core musculature. Without your core, you wouldn't be able to maintain the stable body position needed when working against resistance.

Equipment

Barbell

Barbell

You can use this for a range of arm exercises. Ensure the seat is at the right height. A good alternative would be the incline bench.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Barbell Deadlift

Barbell Stiff Leg Deadlift

Barbell Squat

Front Squat

Barbell Seated Good Morning

Barbell Romanian Deadlift

Rack Pulls

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Dumbbell Stiff Leg Deadlift

Hyperextension

Bodyweight Squat

Donkey Kick

High Knees

Cobra Stretch

Cat-Cow Stretch

Seated Forward Bend

Lying Glute Stretch

Who Should Do?

Average Gymgoers

The deadlift forms the base of many high-quality resistance training programs. It’s a tried-and-true exercise when it comes to building strength and hypertrophy. The deadlift should be the first exercise on the list for any average gymgoer.

The sumo deadlift uses less lower back loading. This makes it great for average gym users who want a break from conventional deadlifts. Alongside this, it teaches a functional movement pattern and is easy to perform.

When looking to build a stronger and bigger lower body, compound movements are key. These work multiple muscle groups at once, providing a bigger resistance training stimulus. 

Athletes

Athletic performance is determined by strength, power, coordination, and mobility. Each of these different components plays a key role in developing total body athleticism.

Athletes require strong glutes and legs to run, sprint, jump, and rebound optimally. Therefore, the sumo deadlift is a welcomed addition to their training programs as it develops these key movement patterns.

Research shows that the deadlift movement pattern helps increase explosive strength in athletes. This is accomplished by creating strength in the major knee extensors and flexors. 

Bodybuilders

Bodybuilders have the main aim of improving their appearance, more specifically their muscle size and shape. As part of their training, they need a suitable resistance that can be done using adequate volume.

The barbell sumo deadlift works multiple muscle groups at once, providing suitable volume as part of a bodybuilding training program. The smaller lower back loading provides a suitable alternative for bodybuilders performing a large amount of posterior chain training. 

Who Should Not Do?

Total Beginners

Inexperienced lifters may have trouble executing the barbell sumo deadlift. The technical nature of the movement does not lend itself to beginners. Building foundational strength by mastering squats and conventional deadlifts first will help build good form and technique.

Once beginners have developed proficiency in the conventional deadlift, they can move on to the barbell sumo deadlift.

Those With Active Back Pain

While this deadlift variation places less strain on the back, it’s best to avoid it if currently experiencing chronic back pain. When this happens, loading the lower back using any resistance training movements may be a bad idea. 

Particularly during a heavier lift, the deadlift movement pattern causes your spinal muscles to compress and slide, or shear. Even with the reduced loading in the sumo version, it may be too much with chronic back pain.  

Benefits Of The Barbell Sumo Deadlift

Supports Better Posture 

Posture refers to the location of our body limbs in space. It is needed for both daily movement patterns and exercise. Posture helps to distribute stress evenly and reduce injury risk by maintaining correct limb positions. 

When we sit down, we make small postural adjustments to maintain the seated position. When standing, our postural muscles stop us from falling over and help to maintain an upright position.

During many common movement patterns, the whole posterior chain and key postural muscles function to maintain posture and movement. Anyone from adolescents to older adults can suffer from poor posture such as forward shoulder tilt. Strengthening these postural muscles with regular sumo deadlifting promotes better posture.

Promotes Muscle Development 

Resistance training is how we promote hypertrophy, also known as muscle building. Adequate training volume is a key determinant of hypertrophy. When volume is equated, changes in other determinants such as intensity and variety are less important.

This exercise activates the entire posterior chain, which makes up a large percentage of the total body musculature. Additionally, a strong posterior chain also translates to many other functional movement patterns, further enhancing this. 

The wider stance and foot positioning reduce stress on the lower back and make it easier to maintain an upright torso. This may lead to better activation of the glutes and thighs if lower back mobility is a limiting factor. 

Improves Flexibility 

Flexibility is determined by the range of motion in exercise. Poor flexibility can increase injury risk. Resistance training exercises that require a long range of motion are effective at improving flexibility. 

The barbell sumo deadlift uses a movement pattern that emphasizes functionality. This helps improve the range of motion and flexibility in key posterior chain muscles such as the glutes and hamstrings.

*Expert tip: For optimal flexibility, it is important to stretch after resistance exercises. Finish your workout with some cool-down exercises. 

Frequently Asked Questions

What is the barbell sumo deadlift good for?

The barbell sumo deadlift is good for developing glute and leg muscle strength. It is a compound movement that works the whole posterior chain. Alongside this, it develops a foundational functional movement pattern.

Is the barbell sumo deadlift easier than the trap bar?

No. The trap bar may feel easier because of the reduced range of motion. The handles are higher off the ground than a regular barbell, which means you have a higher starting position.

Is sumo deadlift safer for the lower back?

Sumo deadlifting features a more upright torso position. This leads to less stress on the lower back, which may make it safer when it comes to injury prevention.

Is sumo deadlifting hard?

Sumo deadlifting is not necessarily hard, but nailing proper form can take practice. This is because of the different muscles that need to engage and work together. The wide stance also may feel unnatural to beginners.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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