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Sumo deadlift

The Sumo-style deadlift is a exercise commonly found in fitness studios and is considered a popular variation. Traditionally performed with a barbell, it's also feasible to practice Sumo deadlifts with dumbbells. In the English-speaking world, this fitness exercise is referred to as the Sumo Deadlift. Due to the wide leg stance and forward-leaning posture, it not only intensively engages the lower back but also targets the thighs. In the following text, you will find comprehensive information on Sumo deadlifting and its optimal execution.

Muscles Engaged in Sumo Deadlifts Sumo deadlifts focus on training the erector spinae (lower back muscles) and the quadriceps femoris (four-headed thigh muscles). The thighs are more heavily stimulated due to the wide leg stance and forward-leaning posture compared to conventional deadlifting. Supporting muscles include the gluteus maximus, biceps femoris (long head), semitendinosus, and semimembranosus.

Execution of Sumo Deadlifts Although this exercise presents a high level of difficulty, its execution is widely practiced. Additional information on the correct body position and optimal movement execution can be found in the following section.

Body position

Begin by standing with legs spread wide in front of the barbell. Your legs should be significantly wider than shoulder-width apart. Position your feet so that the knee and ankle are directly aligned in the lower position. Turn your feet slightly outward. The upper body is extended, and the lower back forms a slight arch. Then, bend your legs and lower your upper body. Keep your gaze forward. Grip the barbell with arms fully extended using a mixed grip, a combination of overhand and underhand grips. The alternating grip enhances stability, and it's preferable to grip the barbell at shoulder width.

Movement execution

Maintain a forward gaze throughout the extension of the legs and the lifting of the back, exhaling during this upward movement. Arms and legs are almost fully extended in the end position. Then, bend your legs back to the starting position and take a deep breath. Ensure that the lower back maintains a slight arch throughout the entire process as you bend the upper body forward. The power should come exclusively from the legs and the lower back.

Stressed muscles and common mistakes

However, there are various sources of errors that you should avoid when performing Sumo deadlifts using a barbell. A summary of the most frequently occurring mistakes can be found in the following section.

✅ Incorrect Back Position: Throughout the entire execution of Sumo deadlifting with a barbell, the back should predominantly remain straight. Maintain a slight arch in the lower back and absolutely avoid rounding the back. At the same time, however, an exaggerated arch is not recommended.

✅ Lack of Leg Alignment: Especially in Sumo deadlifting, the widely spread leg position is crucial to focus on the leg muscles. Incorrect bending, extending, or positioning of the legs diminishes the training potential and even exposes you to the risk of injuries.

✅ Dizziness Due to Excessive Weight: Many fitness enthusiasts opt for weights that are too heavy during Sumo deadlifting. This leads to incorrect technique and compromises the movement. Choose a moderate weight and perform the exercise conscientiously.

Alternatives and similar exercises to sumo deadlifts

While Sumo Deadlifts are popular among many fitness enthusiasts in various training phases, there are numerous alternatives to enrich the training plan with targeted exercises for the lower back and leg muscles.

Sumo deadlift with dumbbells

A rare alternative to the traditional Sumo Deadlift is the fitness exercise Sumo Deadlift with dumbbells. The freedom of movement is increased by using two dumbbells in the hands.

Straight deadlift

The straight-legged deadlift is a popular variation of the deadlift. In this exercise, the legs remain fully extended throughout the execution. This exercise can also be performed with dumbbells.

Classic deadlift

The classic deadlift is an exercise familiar to most fitness enthusiasts. The challenging movement of this fundamental exercise strengthens numerous muscles in the back and legs.

Romanian deadlift

In Romanian deadlifts, the knees are less bent, leading to a higher training stimulus for the hamstrings. However, compared to straight-legged deadlifts, the legs are not as fully extended.

Sumo squats

Sumo squats represent another variation of Sumo training for the legs. This squat variation focuses more on the leg muscles. In comparison to other squat variations, the legs are spread wider in Sumo squats.