Deadlift (Sumo)
Branch Fitness
Category: Legs

Sumo Deadlifts add a wider leg stance and narrow hand grip to the conventional deadlift, and target your hamstrings, glutes, back, and core.


Just like conventional deadlifts, sumo deadlifts are a great exercise for increasing your overall strength and size. Sumo deadlifts engage your entire body, and help you target your lower body, quads, glutes, back, arms, and core. Sumo deadlifts also allow you to position yourself lower to the ground, activating your glutes at a different angle than the traditional deadlift.

The movement, muscle activation, and strength required to perform sumo deadlifts translates into nearly every other lift and athletic activity, and provides you with a base to increase your overall strength.

Step 1

Position your feet wider than shoulder width facing outward at about a 30-degree angle.  Grip the bar inside of your knees and feet at approximately shoulder width.  You may use an overhand or mixed grip.

Step 2

Brace yourself with your chest directly over the bar and your thighs parallel with the ground.  Keep your arms straight with tension against the bar as you prepare for the pull.

Step 3

Pull the bar up close to your shin line, keeping your back straight.

Step 4

As you pull the bar above your knees, drive your hips forward and extend into a standing position with your back straight and upright.

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