In today’s world where everyone and their mother is a self proclaimed “expert” online, it’s important for you to know that I don’t just talk the talk.
As a world record deadlifter and one of the only people in the world to deadlift 4x their body weight, I also walk the walk and like to think I know a little something about sumo deadlift form.
Beneath today’s video I’ve provided extra notes and technique points so be sure to read those as well.
Sumo Deadlift Form: Everything You Need to Know
Sumo Deadlift Benefits
- It has a shorter range of motion (ROM) compared to the Conventional Deadlift, theoretically allowing the lifter to handle more weight.
- It’s far less demanding on the low-back and is a much safer option compared to the Conventional Deadlift for individuals prone to back injuries.
- The carryover from Sumo Deadlifting to wide-stance Squatting is truly incredible. In my experience, if your Sumo DL improves your Wide-Stance Squat probably has as well.
- Compared to the Conventional Deadlift, the Sumo Deadlift places far more stress on the hips, glutes, and hamstrings which may have a greater carryover to sport performance.
- It’s bad ass. Yea, I’m serious. It’s a legitimately documented benefit of Sumo Deadlifting – look it up.
Sumo Deadlift Form and Technique Points
- Take a wide stance, place your shins roughly .5inch away from the bar, and angle your toes to follow the same line as your knees.
- Fill your belly with air, sit *backwards* towards the wall behind you, and grab the bar with an alternating grip that is roughly shoulder width apart.
- Spread the floor apart through your heels, actively try to force your shoulders behind the bar, flex your lats as hard as possible, and begin to pull with a slightly backwards emphasis
- Maintain a neutral spine throughout the entire lift and continue to spread the floor and flex your lats.
- Once the bar passes your knees squeeze your glutes as tight as possible and finish with your butt/hips – NOT the lower back.
- Descend the exact same way you came up, pause on the floor for 1 second, and continue into your subsequent repetitions.
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