Sumo Deadlift
Muscle Groups: Hamstrings, Adductors, Lower Back
Sumo Deadlift focuses on Hamstrings, Adductors, Lower Back, with Lats, Traps, Forearm, Quads, Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Sumo Deadlift with proper form and technique.
- 1
Stand with your feet wider than shoulder-width apart and point your toes slightly outwards.
- 2
Bend at your hips and knees to grip the bar with both hands inside your legs, keeping your back straight.
- 3
Push through your heels to lift the bar, extending your hips and knees at the same time.
- 4
Lower the bar back down by bending at the hips and knees, maintaining a flat back.
Tips for Success
These tips will help you perform Sumo Deadlift safely and effectively while maintaining proper form.
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Keep your back straight and chest up to avoid injury.
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Engage your core throughout the movement for stability.
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Don’t round your back; always keep a neutral spine during the lift.
Secondary Muscles
While Sumo Deadlift primarily targets Hamstrings, Adductors, Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lats, Traps, Forearm, Quads, Glutes . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Sumo Deadlift, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Sumo Deadlift, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
