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The sumo deadlift primer is a typical and viral workout among all kinds of weightlifters. While this can look like a straightforward practice, mastering sumo has many more moving elements than you would realize. Even if a sumo stand allows you to lift heavier weight, it doesn’t always guarantee that you will build strength quickly from using it.

Having the sumo hold takes a lot of effort, thus you should know what you’re stepping into ahead of your start. Here are the do’s, don’ts, and benefits of the sumo deadlift, all laid out in detail for you.

The Sumo Deadlift: Do’s

To do the sumo deadlift properly, you have to know how to approach this exercise in the right way. Here is a detailed guide to help you brush up on your sumo deadlifting skills.


Take a wide stance and stretch your toes outwards. Your foot will stick out to the edges more the lengthier your legs are. The width of your stride should allow your elbows to rest within your knees. When you hold the weight, your chest must be up, your spine straight, and your shins must be parallel to the ground.

It could seem awkward to spread your hips wide out to set up, even if you’re just beginning. Everybody has a different form based on their physique. Be gentle with your body; with practice, you’ll undoubtedly adapt to the position.


When you’re in place, contract your abs, back, thighs, and butt to get pressure throughout your body. To activate your quadriceps, gently raise the bar and force your legs into the ground. Stretch your feet at a 45-degree angle, if possible. You can get the proper hip, knee, and foot alignment by doing this. After detecting your stiffness, breathe deeply into your abdomen.

Before each pull, see the chest being tighter and every one of the muscles becoming ready to shoot in one go.


Once you’ve found a comfortable position and developed a solid core brace, use your legs to press down on the bar to lift it from the ground. Your toes, outside foot, and heels should all make a 3-point impact on the floor to provide a solid lifting foundation. To shift the weight, avoid hastily lifting your pelvis.

To prevent the bar from slipping too far out, keep your body up and check that it is resting against your lower leg while you pull.


Immediately after the weight crosses above your knees, press your hips upward powerfully. As you get to an upright posture, your hips and knees would stretch together to secure the bar. Your arms must be hanging low, and your back should be taut. When you get to the top, avoid shrugging your shoulders.

To prevent harm to your bottom back, invert the action gently and cautiously while maintaining the bar tight to your chest. Consider placing your hips squarely beneath your shoulder if you’re finding difficulties holding out your pulls.

The sumo deadlift could be modified and customized to fit your training requirements better. There are methods to change it so that it works best for you. The most popular variations are the deficit Sumo Deadlift, sumo deadlift with accommodating resistance, high pull, etc.

The Sumo Deadlift: Don’ts

The sumo pull has a different method than the conventional deadlift. Here are a few of the most frequent mistakes made by sumo deadlifters.

Hip Stretching

Hip mobility is essential for an A-grade sumo deadlift. Trying to perform the sumo deadlift with tight hips is ineffective and might even lead to injuries. So make sure to be flexible if you spend the time pulling sumo.

Incorrect Setup

Anyone can successfully clutch and pull a traditional deadlift to some extent. But when it comes time to prove your power in the sumo lift, your casual attitude won’t do. It takes concentration and effort to get your palms on the bars properly, including your foot position, chest brace, and body positioning. So when getting ready, use your time to ensure your approach is flawless.

The Sumo Deadlift: Benefits

The sumo pull is an excellent example of a compound movement, which uses multiple joints to engage several different muscles. Sumo deadlifts work the quads and adductor regions as well as the posterior cord, which consists of the back, hips, and hamstrings. By doing the sumo lift, you can get several advantages, and here is a summary of them.

Reduces pressure on the lower back

The sumo deadlift puts less stress on the back and legs than a traditional deadlift. It is because of the upright posture and greater closeness to the floor.

Sumo deadlifts can be used as a substitute for traditional deadlifts during part of your weight-training sessions if you frequently face lower back discomfort or lift weights numerous times a week.

Improves pulling power

Sumo deadlifts often allow the use of larger loads than otherwise necessary for a standard deadlift. As a result, you can improve the strength required for pulls as you elevate the barbell to the peak of the exercise. This activity can enable you to lift more weight during other workouts or regular activities.

Enhances the performance of basic deadlifts

Similar to any resistance training activity, adding a twist will help you address any physical weaknesses or inefficiencies that prevent you from achieving higher performance levels. Sumo deadlifts are a substitute for standard deadlifts that let you increase the volume and diversity of your workouts while strengthening the muscles required for standard deadlifting.

Strengthens the quads and hips

In a sumo deadlift, the quads and hips are worked more than they would be during a standard deadlift. It is because of the foot, hips, and knee angles required in this exercise. And it makes the sumo deadlift a great workout to help develop these muscles while also boosting the power necessary to carry out other quad and glut-focused workouts and daily tasks.

Increased metabolism

Mainstream weight loss plans combine calorie-reduction food changes with calorie-burning daily exercise. Studies indicate that weight training with workouts such as the deadlift could be one of the most useful ways to improve calorie burn while requiring less time spent working out in the gym. It is because it can effectively raise your metabolic activity through movements.
Moreover, as your muscles strengthen over time, you’ll start burning more calories at rest, even during the day.

Conclusion – Sumo Deadlift Primer

Now you know how to do the sumo deadlift and what to look for. You only need the practice to perfect this exercise. So, time to get your gear on and hit the gym for some serious deadlifting!