How to Sumo Deadlift

You’ve tried a deadlift, now it’s time to target your muscles in a whole new way with this guide on how to sumo deadlift. This variation on the conventional movement is another all-round compound movement that will leave you with shaky legs and some serious gains, girl.

How to Sumo Deadlift

1. Prep a bar with light lifting plates so it sits off the floor at around mid shin

2. Stand with your feet under the bar so you can’t see the top of your laces

3. Step both feet out so they’re closer to the collars and you’re in a very wide stance

4. Grip the bar with your arms inside your knees and bend your knees so your shins touch the bar

5. Lift your chest up high, flatten your back and take the strain of the bar with your arms

6. Keeping the weight on your heels, push up until the bar is just above your knees

7. Push your hips through and squeeze your shoulders together so you’re standing up straight

8. Return the bar to the floor by reversing the movement

The benefits of a sumo deadlift

Learning how to sumo deadlift is a game changer when it comes to mixing up your deadlift. It shifts the strain so you’ve got more load going through your legs and less through your lower back.

A lot of powerlifters often learn how to sumo deadlift so they don’t have to lift the bar as far. It’s up to you girl, if it feels stronger for you, go for it.

Looking for more killer compound movements? Check out these:


gymgirlfit was created by health and fitness enthusiasts, with backgrounds in powerlifting and writing. We've written for a number of well-known fitness publishing companies.

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