Sumo Deadlift – Introduction
Sumo deadlifts are only one of several deadlift variations.
For example, there are:
- Conventional
- Romanian
- Stiff leg deadlifts, which are also known as straight leg deadlifts
- Trap bar deadlift aka hex bar deadlifts
- Dimel
- Deficit
- Kettlebell
- Resistance band
- Dumbbell deadlifts
And sumo-style deadlifts!
Sumo and conventional deadlifts are when you pull the weight directly from the floor to the standing position.
Sumo deadlifts have become quite popular over the past decade, and that is because pulling sumo allows you to use more weight and train more efficiently.
What Is A Sumo Deadlift?
The Sumo pull deadlift requires a much wider stance with your legs outside of your arms and toes pointing out, much like the stance of a sumo wrestler.
Feet are beyond shoulder-width apart and sometimes as wide as the collars of the bar.
Although you can pull more weight in a Sumo deadlift, they are still legal in a powerlifting competition.
Outside of a wide stance, the sumo deadlift requires the same conditions to complete a satisfactory lift as conventional, such as:
- A competitive powerlifter must start the deadlift within one minute of the announcer saying, “the bar is loaded.”
- You must complete the deadlift with shoulders back and full knee extension.
- When you finish the lift, the head referee will say “down,” at that point, you lower the barbell to the ground.
- You must keep both hands on the barbell.
- Never drop the barbell to the ground.
Check out this excellent video on how to sumo deadlift featuring @steficohen, an 11-time world champion.
Dr. Stefi Cohen sumo deadlifts 4x her body weight, which is remarkable.
You will get a good idea of how to deadlift sumo style with great tips:
Why Sumo Deadlift?
The sumo vs. regular deadlift causes debate since people argue which lift is more challenging.
However, the primary focus should be on what benefits you with performing each specific deadlift type.
There are several sumo deadlifting benefits when used within an established training program.
Those who pull conventional style even do the sumo deadlift variation for a variety of reasons.
Benefits of the Sumo Deadlift
The advantages of the sumo deadlift go beyond the ability to pull more weight.
#1. You can initiate more leg drive utilizing your hip strength and glutes with greater emphasis.
#2. Also, the sumo deadlift targets your:
- adductors,
- quadriceps, and hamstring muscles, and
- the entire posterior chain, which is why many of those that pull sumo style have more massive backs.
#3. When appropriately executed, this exercise focuses on building muscle mass in the lower body, in contrast to the upper body, which is worked more extensively by the traditional deadlift.
This difference gives you a better idea of how to program sumo and conventional for training purposes.
#4. If you want to increase your legs’ size, sumo deadlifts are the variation to perform instead of just squats.
#5. The feet placed broader and angled out activate explosiveness along with mobility.
#6. Many people have weak groin muscles and can help strengthen them this way.
#7. Best of all, the sumo deadlift results in less stress on your lumbar spine, which is why some physical therapists use the sumo deadlift to rehab back injuries. ¹
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Sumo Deadlift VS Conventional Deadlift
As mentioned, there is more to the differences than just foot placement.
The different muscle groups targeted by these two deadlift variations significantly impact your strength training program.
For example, you would perform sumo deadlifts when it comes to a lower-body day, but for convenience, it can serve as the primary lift for your back-focused day.
Also, the broader stance width puts you closer to the floor.
This start position significantly reduces the range of motion for the sumo vs. conventional deadlift.
Because the distance the bar has to travel is less in the sumo than the conventional style.
Another distinction is that your arms are outside your legs in the standard deadlift.
Whereas your arms are inside your legs in the Sumo deadlift, as mentioned above.
The biggest downside to the conventional deadlift is that it emphasizes using your spinal erectors as a dominant source for power and strength, which can leave them sore or, worse – vulnerable to back pain or back injury.
Any injury will affect your squats and even bench press when that happens – negatively impacting your training program.
You may be able to pull conventional one or two days of the week while sumo two or three depending on leg conditioning.
See Sumo Deadlift vs. Conventional: Which Is Better for You? for more details on how to determine which deadlift style is best for you.
Advantages for Your Back
Sumo deadlifts change the way everything works because you reduce the stress of the weight on your lower back.
This decrease in back stress is because similar to a rack pull, your torso can be in an upright position because your toes point out at a greater angle.
This vertical position also allows you to keep your chest out to activate your lats better while squatting into the pull.
Even if you pull conventional, the sumo style will help improve your regular barbell deadlift.
Having stronger hips is one reason, and the other is because your quads and glutes develop and learn to activate.
The lats and traps get used equally, so there is no reason to be scared that your back strength will decrease from lifting sumo style.
Conventional deadlifts do not carry over to the sumo stance aside from strength and muscle activation with your hamstrings.
Other than this, not much else will help you pull well while in the sumo stance.
Sumo style is harder to lift from the floor, but once the weight moves, you can lockout faster.
Conventional, you will notice clears the floor quickly until you reach the region around your knee joints.
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How to Perform a Sumo Deadlift
Let’s take a look and see how to perform the sumo stance:
- Step up to the barbell with your shins close to the bar and stand wider than normal.
- Your feet should be beyond shoulder-width apart with your toes pointing out, angled 45 degrees or more.
- Align your chest, shoulders, and arms with the barbell.
- Do not lean your chest or shoulders over and beyond the barbell.
- Keeping your torso upright with a neutral spine, squat down to grab the bar towards the center of your legs.
- Ensure your shins touch against the bar but are vertical to the ground.
- Use a double overhand or mixed grip, where one hand is over the bar, and the other is underneath it.
- If you use an alternating grip, switch sides now and then for balance.
- While grasping the barbell, pull the slack off by leaning back on your hips and squatting further into it.
- Maintaining this position, inhale to brace your core and begin pulling the weight up by driving your feet into the floor like squats.
- As the bar is rising, think of pushing your butt down.
- This cue will help you to use your hip extension and hip drive to complete the lift.
- Keep driving your hips forward until you are fully locked out at the knees, hips forward, and glutes squeezed.
- Lower the weight by pushing your hips back and letting the bar down to the floor.
- As always, wear the best deadlift shoes and shin guards to prevent injury and protect your legs.
Learn how to sumo deadlift from Dr. Stefi Cohen
A Quick Sumo Deadlift Tip
A quick tip for making sumo deadlifts more effective for muscle building is squeezing all your muscles in the lift’s locked-out sequence.
Also, it takes approximately three seconds to settle back onto the floor by controlling the weight down.
Both tips will activate your muscles more effectively for growth.
The squeezing portion focuses mainly on quads and glutes while lowering your hamstrings and spinal erectors.
Watch the sumo movement pattern – by Jeff Nippard
Sumo Deadlift – Wrapping Up
More people know about the benefits of conventional deadlifting than sumo deadlifts.
But, you can see that there are plenty of benefits when it comes to the sumo deadlift.
You will be able to develop your lower body strength and muscles by utilizing this stance.
This advantage does not mean that you should switch from conventional pulls but instead use both styles to be well-rounded and keep your training programs changing for exceptional results.
A good tip for this exercise starts at 50% what you usually pull for conventional, which allows you to get used to the sumo deadlift technique while also having enough weight to cause the form to break when not executed properly.
Another would be to do a proper warm-up that focuses on your hips, quads, glutes, and groin muscles because good hip abduction and external rotation of the hips are critical for a successful sumo lift.
A proper warm-up is necessary to get the benefits from sumo deadlifts without getting injured.
Remember, if you don’t have time to warm up, you don’t have time to work out!
To sum up, the regular and sumo deadlift are two fantastic compound exercises that build strength over your entire body, and both movement patterns can dramatically change your body.
What’s Next
Learn more about the deadlift and why it is so good for your physical and mental health:
- What Is A Deadlift And Why You Need Them
- 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness Fast
Related Posts:
- The Simplest DIY Deadlift Platform for Beginners
- Best Deadlift Equipment: Home Gym Guide; Start Deadlifting Today!
- How Often Should You Deadlift Per Week; A Beginner’s Guide
- How Many Deadlift Reps and Sets Should You Do; A Beginners Guide
Footnotes:
¹ Forward-thinking therapists use the sumo deadlift and to rehab patients – EliteFTS
Rich is a NASM-CPT (Certified Personal Trainer), an