Let’s be honest—deadlifts can be a little intimidating when you’re first getting into strength training. But once you get the hang of them, they’re one of the most rewarding exercises out there. And among the different styles, sumo deadlifts stand out for good reason.
The name might sound intense (no, you don’t need to wear a sumo belt), but the sumo deadlift is actually one of the most joint-friendly, glute-focused variations of the lift. With a wide stance and more upright posture, it reduces pressure on your lower back while hitting your hips, hamstrings, glutes, and even your core.
In this guide, we’ll break down exactly what makes the sumo deadlift so effective, the benefits you can expect, how it compares to the traditional version, and how to do it with proper form—plus a few tips for getting the most out of every rep.
What Is a Sumo Deadlift?
The sumo deadlift is a variation of the conventional deadlift where your feet are placed wider and your hands grip the bar inside your legs. This position puts you in a more upright posture, which shifts some of the load off your lower back and places more emphasis on your hips and inner thighs.
It’s a go-to move for lifters who want:
- More glute and hamstring engagement
- Less stress on the spine
- A way to build serious lower-body strength
And yes, it still trains your back, core, and grip—just in a slightly different way.
5 Benefits of Sumo Deadlifts
1. Less Stress on the Lower Back
One of the biggest advantages of the sumo style is how upright your torso stays during the lift. This reduces the angle at which your spine is loaded, which is great if you have a history of back tightness or just want to train heavy more safely.
It’s often a better pick for people with:
- Long legs and shorter torsos
- Limited hip mobility
- Back issues from conventional deadlifting
2. Targets the Glutes and Inner Thighs More
Thanks to the wide stance, the sumo deadlift really hits the glutes, adductors (inner thighs), and hamstrings. If you’re looking to build a stronger and more defined posterior chain, this variation belongs in your rotation.
You’ll also feel it in your hip flexors and core, especially as you work to stabilize at the bottom.
3. Improves Hip Mobility and Flexibility
Over time, practicing the wide stance and deep hip hinge can help improve your range of motion at the hips. This is great not only for deadlifting but also for movements like squats, lunges, and everyday bending and lifting.
Better hip mobility = better performance + fewer injuries.
4. Enhances Grip and Full-Body Control
Even though it focuses more on the lower body, the sumo deadlift still challenges your grip strength and core stability. Holding a heavy bar and moving it in a controlled way activates muscles throughout your arms, shoulders, and abs.
It’s a full-body movement disguised as a lower-body lift.
5. Great for Strength Progression
Struggling to break through a plateau in your regular deadlifts? Switching to sumo for a cycle can help you target weaknesses, build better balance between muscle groups, and even unlock new personal bests when you go back to conventional style.
Plus, because of the shorter range of motion (thanks to the wider stance), you might find you can lift more weight sooner.
Sumo Deadlift vs. Conventional Deadlift
| Feature | Sumo Deadlift | Conventional Deadlift |
| Foot Position | Wide stance | Hip-width stance |
| Grip | Inside the knees | Outside the knees |
| Torso Angle | More upright | More forward-leaning |
| Main Focus | Glutes, hips, inner thighs | Hamstrings, back |
| Spinal Load | Lower | Higher |
| Range of Motion | Shorter | Longer |
You don’t have to choose one or the other—many lifters cycle between the two. It all comes down to your goals, body type, and personal comfort.
How to Do the Sumo Deadlift (Step-by-Step)
You don’t need to be a powerlifter to do this right. Just follow these steps and focus on form over weight.
Setup:
- Stand with your feet wider than shoulder-width, toes pointed slightly out (like a sumo wrestler stance).
- The bar should be over the middle of your feet.
- Bend at the hips and knees to grip the bar inside your legs, with your arms vertical.
- Keep your chest up, shoulders directly over the bar, and back flat.
- Engage your core and take a deep breath before you lift.
Execution:
- Push through your heels and stand up, pulling the bar close to your body.
- Keep your hips and shoulders rising together—no jerky movements.
- Squeeze your glutes at the top without overextending your lower back.
- Lower the bar slowly by hinging at your hips first, then bending your knees.
Common Mistakes to Avoid
- Letting your chest collapse – Keep your chest proud and back flat.
- Starting too deep – Your hips shouldn’t be as low as a squat; keep them mid-range.
- Rushing the lift – Control the bar, especially during the descent.
- Bar drifting away from the body – Keep it close to your shins and thighs the entire time.
- Overextending at the top – Don’t lean back; just stand tall.
When Should You Add Sumo Deadlifts to Your Routine?
If you’re looking to:
- Reduce back strain
- Build stronger glutes
- Improve lifting mechanics
- Add variety to your lower body training
…then sumo deadlifts are a smart choice.
You can use them as your main lift on leg day, or as an accessory movement after squats. Start light to master the form, and increase weight gradually as your strength and mobility improve.
Sample Sumo Deadlift Workout (Beginner-Friendly)
Here’s a simple way to get started:
Warm-Up
- Hip openers – 1 min each side
- Bodyweight squats – 15 reps
- Glute bridges – 10–12 reps
Main Set
- Sumo Deadlifts – 4 sets of 5–8 reps (moderate weight)
- Dumbbell Bulgarian Split Squats – 3 sets of 10 reps each leg
- Plank – 3 sets of 30 seconds
Cooldown
- Hamstring stretch
- Pigeon pose
- Spinal twist
Final Thoughts: Should You Try Sumo Deadlifts?
Absolutely. Whether you’re looking to build muscle, gain strength, improve mobility, or just spice up your lifting routine, sumo deadlifts are a powerful, functional exercise that anyone can benefit from.
Take your time with form, don’t worry about lifting heavy right away, and stay consistent. The results will follow.
