The sumo deadlift is a great variation to the regular deadlift. Like the conventional deadlift, it works nearly every muscle in your body from your big muscles like your legs and back to your smaller stabilizing muscles such as your forearms. The only difference between the sumo and conventional deadlift is that when you set up the bar, you will place it very close and inside of the legs rather than outside of them.
The sumo deadlift is a great exercise for those who want to focus on their legs and back. It is also a great exercise for those who want to increase their grip strength as it forces you to grip the bar tighter than a conventional deadlift.
We will examine which muscles are engaged by the sumo deadlift and how to perform this exercise correctly.
Sumo Deadlift Muscles Worked
The glutes, hamstrings, and back are the primary muscle groups worked by the sumo deadlift. However, there are some clear distinctions between this exercise and other deadlift variations. For example, the sumo deadlift emphasizes the inner thigh muscles more than other deadlift variations. Here are the major muscles worked.
These are muscles at the front of your thigh that are responsible for extending your knee. They are composed of the rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis. The quadriceps are engaged when you perform the sumo deadlift as they work to extend your knee and raise your body upward.
The hamstrings are located at the back of your thigh and are responsible for bending your knee. They are composed of the biceps femoris, semitendinosus, and semimembranosus. The hamstrings are engaged when you perform the sumo deadlift as they work to extend your hip and raise your body upward.
This is the largest muscle in your body and is responsible for extending your hip. It is engaged when you perform the sumo deadlift as it works to extend your hip and raise your body upward.
This muscle group runs along your spine and is responsible for extending your spine. It is engaged when you perform the sumo deadlift as it works to extend your spine and raise your body upward.
This muscle group is located in your upper back and is responsible for extending your shoulder. It is engaged when you perform the sumo deadlift as it works to extend your shoulder and raise your body upward.
How To Do The Sumo Deadlift
- Start by placing the barbell on the ground in front of you. You will then need to position your feet so that they are about twice shoulder-width apart with your toes pointing out slightly.
- Next, bend down and grip the barbell with your hand close together. Your hands should be placed just inside of your legs.
- Once you have a firm grip on the barbell, lift it off the ground by extending your hips and knees.
- Continue to lift the barbell until your legs are fully extended and you are standing upright.
- Finally, lower the barbell back down to the ground by flexing your hips and knees.
The sumo deadlift is a great exercise that should be incorporated into your workout routine. However, before adding it to your routine you may want to practice the standard deadlift so you can master the technique. This will allow you to focus more on activating your muscles when performing the sumo deadlift rather than on worrying about the mechanics of the lift itself. Also, try to make sure you are gripping the bar firmly with both hands because this is an easy way for the form to slip in an exercise like this one.
When selecting a weight for the sumo deadlift, you should find a weight that is challenging but still allows for proper form to be maintained. For example, if you have never lifted before, use a lighter weight so that you can get used to your new workout routine. As you become accustomed to the movement, you can increase the amount of weight you are lifting.