The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. The difference between the two lies in the setup of the lifter's feet and hands. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". Traditionally, hip stance is far wider in Sumo deadlifts, and toes are pointed slightly outwards. The Sumo deadlift may be advantageous to people with exceptional hip mobility, a long torso, or short arms, as it allows the hips to start closer to the bar, with the torso in a more upright position. Another advantage of the Sumo deadlift is decreased shearing force on the

lumbar spine The lumbar vertebrae are, in human anatomy, the five vertebrae between the rib cage and the pelvis. They are the largest segments of the vertebral column and are characterized by the absence of the foramen transversarium within the transverse p ...

when compared to the conventional deadlift. Other benefits of the Sumo deadlift include: Strengthening the

quadriceps The quadriceps femoris muscle (, also called the quadriceps extensor, quadriceps or quads) is a large muscle group that includes the four prevailing muscles on the front of the thigh. It is the sole extensor muscle of the knee, forming a large ...

glutes The gluteus maximus is the main extensor muscle of the hip. It is the largest and outermost of the three gluteal muscles and makes up a large part of the shape and appearance of each side of the hips. It is the single largest muscle in the human ...

hamstrings In human anatomy, a hamstring () is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are susceptible to injury. In quadrupe ...

, and other muscles of the posterior chain. In addition to building strength and muscle mass, the Sumo deadlift can be used as a rehabilitation exercise to overcome back injury.

Technique

Foot placement is about twice shoulder width, lining up the shins with the rings on the barbell. Toes are pointed outwards forty-five degrees, keeping the shin vertical and knees behind the bar. The hips are raised to position the thighs slightly above parallel to the floor. The lumbar spine maintains a neutral position with slight extension and the torso kept as upright as possible. Both hands grip the bar shoulder width apart with the shoulders positioned just in front of the bar. Using alternate grip or

hook grip Hook grip is a method of gripping a barbell used in many strength-related sports such as Olympic weightlifting, Crossfit, and powerlifting by overlapping the index and middle finger over the thumb. This method of gripping the bar provides a secu ...

is recommended for heavier loads.Stewart, Matthew P., et al. "The Sumo Deadlift." ''Journal of Australian Strength & Conditioning'', vol. 24, no. 5, October 2016, pp. 43-52. EBSCO''host'' Before executing the movement, the muscles of the quadriceps, glutes, and

latissimus dorsi The latissimus dorsi () is a large, flat muscle on the back that stretches to the sides, behind the arm, and is partly covered by the trapezius on the back near the midline. The word latissimus dorsi (plural: ''latissimi dorsorum'') comes from L ...

should be contracted and the

scapula The scapula (plural scapulae or scapulas), also known as the shoulder blade, is the bone that connects the humerus (upper arm bone) with the clavicle (collar bone). Like their connected bones, the scapulae are paired, with each scapula on eithe ...

depressed to create tension and stability. To begin the movement, the knees, hips, and back should extend simultaneously. As the bar passes the knees, the glutes contract further, driving the hips forward and keeping the bar in contact with the thighs. These motions take place simultaneously to avoid rounding of the spine. Lock out is achieved when the knees, hips, and back are extended fully.

Hyperextension Motion, the process of movement, is described using specific anatomical terms. Motion includes movement of organs, joints, limbs, and specific sections of the body. The terminology used describes this motion according to its direction relative ...

of the spine should be avoided. Lifters may choose to pull the slack out of the bar before attempting to lift it off of the ground. This is achieved by lowering down to the bar in the position described above, but rather than immediately beginning to pull off the ground, the lifter raises their hips up while building tension. They then quickly lower back down and follow the same movement pattern while attempting to fully lock out the lift.

References

{{reflist, 30em Powerlifting Weight training exercises