Sumo Deadlift: Muscles Worked & Technique

Sumo deadlift technique

Muscles Worked in Sumo Deadlifts

Muscles worked in sumo deadlifts

Primary muscles worked:

Secondary muscles worked:

How to Do Sumo Deadlifts

  • Step up close to the bar with a wide foot placement. A good starting point is to have the bar over the middle of your foot, and stand so wide that your shins are vertical as seen from the front.
  • Breathe in, bend down and grip the bar.
  • Hold your breath, brace your core slightly, and lift the bar.
  • Pull the bar close to your body, with a straight back, until you are standing straight.
  • Lower the bar back to the ground with control.
  • Take another breath, and repeat for reps.


The deadlift is a classic exercise that trains almost your entire body, and a competitive event in the sport of powerlifting. This exercise requires great core stability and control, and you should strive to keep your spine straight (neutral) during the entire lift. It is a good idea to experiment with different foot placements, to find out which lifting technique suits your body best.

Sumo deadlift is a variant of the deadlift, but the most common deadlift variation is to stand with a much narrower foot placement, and grip the bar with your arms outside of your knees.

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