6 Sumo Deadlift Benefits For Increased Strength 2024

The three major lifts in powerlifting are the squat, bench press, and deadlift. These are considered top-tier due to their engagement of different major muscle groups. They also work across the body’s different planes of movement, which supports overall function, strength, and balance.

There are two main options for the deadlift: the conventional deadlift and the sumo deadlift. And if you’re just starting, the sumo deadlift has lots to offer. 

This article explores the top sumo deadlift benefits, tips, and modifications. Keep reading to discover why this might be the exercise your training program needs to include.

6 Sumo Deadlift Benefits

The barbell sumo deadlift isn’t just a great option for beginners. It also has plenty of benefits for individuals seeking to improve overall body strength. Check out the top benefits of the sumo deadlift below.

Greater Quad Activation

If you’re looking for increased quad activation, the conventional deadlift likely isn’t the best choice. Instead, opt for the sumo deadlift. This exercise effectively targets the front of the thighs.

This is largely thanks to the wider stance associated with the sumo deadlift. This stance transfers the weight onto the front of the legs, which can help build those quads. Research further shows greater quad activation in the sumo deadlift compared to the conventional deadlift.

All in all, the sumo deadlift is a great option for activating the quads, glutes, and upper back. In contrast, the conventional deadlift — where the feet are closer together — better targets the glutes, hamstrings, and lower back.

Reduces Stress On The Lower Back

The conventional deadlift places a high amount of load on the lower back. In turn, this can increase the risk of injury in this area. And, for anyone who’s experienced back pain, you understand how debilitating this can be.

The World Health Organization has even stated that low back pain is the main cause of disability worldwide. Over 619 million people experience this type of injury each year.

However, if you still want to perform a deadlift without compromising your lower back, the sumo stance is it. Because the sumo deadlift places the trunk more vertically, the spine doesn’t carry much of the load. Instead, this weight is placed on the quads and hips, which lowers your risk of lower back pain.

Shorter Range Of Motion

The wide stance of the sumo deadlift means the bar doesn’t need to travel as far from the ground. In comparison, a conventional deadlift places your feet closer together. This means the weight has to travel farther to complete the lift.

In other words, the sumo deadlift doesn’t require as large a range of motion. This can mean you’re able to lift heavier loads. As a result, you might experience muscle and strength gains that much faster.

This is partially why this lift can be a great option for beginners. While you work on your mobility, you can still perform a deadlift and start making gains in this area.

Suitable For Individuals With Longer Torsos

Surprisingly, the sumo deadlift also may be more advantageous for certain body types. This is especially true when compared to the conventional deadlift. 

In a 2019 study, researchers found that those with shorter torsos tended to increase strength better with the conventional deadlift. Meanwhile, they concluded that the sumo deadlift may be more mechanically advantageous for those with longer torsos.

Inevitably, we aren’t all built the same. If you have a longer torso, sumo deadlifts could be better to gain functional strength.

Improves Grip Strength

Performing hip thrusts effectively requires significant core engagement to stabilize the torso and pelvis. This engagement strengthens the abdominal muscles and trunk stabilizers. Enhanced core strength from hip thrusts can improve performance in other exercises and physical activities.

Enhances Overall Athletic Performance

The strength gained with the sumo deadlift can spill over into other athletic performances and capabilities. The leg strength gained with this lift can help with sprinting in various sports. It can also contribute to better performance in other lifts, like the squat.

In addition to the above, the deadlift is considered a functional exercise. This means that this strength also transfers into everyday activities. For instance, you use the same muscles when lifting something off the ground or bending over.

Tips For Doing Sumo Deadlifts

Ensuring you perform any powerlifting exercise correctly is key to avoiding injury and pain. With that in mind, here are some tips for maintaining proper form when performing the sumo deadlift:

• Before lifting, make sure your legs are wider than shoulder-width apart. A great way to do this is to start with your feet together. Then, step out once and then step out again with your feet slightly pointing outward.
• Tightening through your core helps protect your back and maintain a neutral spine. Before each rep, inhale deeply, brace your core, and lift. Make sure to keep that tightness throughout the entire movement.
• This applies when lifting the bar. For proper balance and load, push through your heels, not your toes. 
• Don’t rush your lift. Make the lift portion last one to two seconds, pause at the top for one to two seconds, then lower for one to two seconds.
• While overhand is considered best for the deadlift, consider an alternative grip if yours begins to falter. This means using one hand in an overhand grip and the other in an underhand grip.
• For optimal efficiency and reduced injury risk, keep that bar close to your body. It should almost brush your shins and knees as you lift. This helps maintain proper form and reduces stress on the body.

Variations

Curious about a deadlift alternative? Well, luckily, there’s plenty of them.

To target your core, consider isolated ab or oblique exercises. Even compound ab exercises, like the squat or single-leg deadlift, can be great options here.

If you find lifting with the barbell is too much, use dumbbells instead. This can allow you to build up to the barbell. Once you can lift about 45 to 50 pounds, you can start using the barbell.

Other exercises that target similar muscle groups further include:

• The sumo squat.
• Hip thrust.
• Good mornings.
• Stiff-legged deadlift.
• Romanian deadlift.
• Seated leg curl.
• Seated leg extension.
• Glute kickback.

You can also use cables or resistance bands if a barbell isn’t available for a sumo deadlift. When using a band, simply anchor it under your feet. Hold the other ends in your hands and perform the sumo deadlift as you would normally.

The cable deadlift is very similar. Anchor the cable low to the ground. Holding onto one end of it, we can then perform the sumo deadlift similarly.

Conclusion

With plenty of sumo deadlift benefits, there’s lots to love here. Ultimately, it will depend on the individual as to whether this exercise is right for you. This one might be a bit awkward for those with shorter torsos, and the conventional deadlift may be best.

However, if you choose, adding it to your training program can improve glute and quad strength. This can contribute to overall better performance and improved health and longevity.

Frequently Asked Questions