Sumo Deadlift
Muscles worked: Glutes, Quadriceps, Hamstrings, Lower Back, Upper Back, Forearms
How to do it
- 1
Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.
- 2
Bend at your hips and knees to lower your body down to the barbell.
- 3
Grip the barbell with both hands, just inside your knees.
- 4
Keep your chest up and back straight as you lift the barbell.
- 5
Drive through your heels and extend your hips and knees to stand up.
- 6
Lower the barbell back down with control, maintaining a flat back.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Sumo Deadlift FAQ
What muscles does the Sumo Deadlift work?
The Sumo Deadlift primarily works the Glutes, Quadriceps, Hamstrings, Lower Back, with the Upper Back, Forearms assisting.
What are the best sets and reps for the Sumo Deadlift?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Sumo Deadlift?
There is no single number: a good Sumo Deadlift depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Sumo Deadlift in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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