How to do the Sumo Deadlift, step by step
- Set your feet well wider than shoulder-width, toes out, bar over midfoot.
- Grip the bar shoulder-width between your legs.
- Push your knees out over your toes and tighten your back.
- Spread the floor apart and lift the bar close to your body.
- Fully extend your hips and knees, then lower the bar under control.
Common mistakes and how to fix them
- Knees cave inactively push your knees out
- Hips too high at the startsit your hips lower, chest up
- Back roundsbuild tension before the pull, reduce the weight
How to scale the Sumo Deadlift
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Kettlebell Sumo Deadlift
- Sumo Deadlift from blocks
- Lighter bar
Also known as
Sumo dl
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.