Legs
Sumo Deadlift
A hinge from a wide stance: you push your hips back and lower the dumbbells between your feet toward the floor, then stand up tall. It builds your glutes, hamstrings and inner thighs and lets you move heavy weight.
- Works
- Glutes, hamstrings, inner thighs, quads, lower back
- Equipment
- One dumbbell
- Load
- Medium to heavy
How to do it
- 1Stand with your feet wider than your shoulders, toes turned out, holding one dumbbell by the top end with both hands, arms straight, so it hangs between your legs.
- 2Push your hips back and bend your knees out over your toes, letting your chest come forward with a flat back.
- 3Lower the dumbbell toward the floor between your feet. At the bottom your hips stay above your knees.
- 4Drive your feet into the floor and push your hips forward to stand tall, squeezing your glutes at the top.
Cues
- Spread the floor apart with your feet.
- Hips back first, then knees out.
- Take 3 seconds on the way down.
Common mistakes
- Squatting straight down. That's a sumo squat. Push your hips back and let your chest come forward with a flat back.
- Rounding your back at the bottom. Stop where your back stays flat, even if the dumbbells don't reach the floor.
- Letting the dumbbell drift forward. Keep it hanging straight down under your shoulders, close to your body.
Easier
Go lighter, or only lower to just below your knees.
Harder
Take 3 seconds on the way down, or pause for 1 second just above the floor.
Try it: 3 sets of 6 to 10 reps, or 30 seconds on and 30 off.
What is the difference between a sumo deadlift and a sumo squat?
Both use a wide stance with your toes out. In a sumo deadlift you push your hips back and lean forward with a flat back, so your glutes and hamstrings do more. In a sumo squat you stay upright and sit straight down, so your quads and inner thighs do more.
