The sumo deadlift is an alternative to the standard deadlift that works multiple muscles without putting extra stress on your lower back. This variation of the standard deadlift requires a wider stance (like a sumo wrestler) and places the hands on the inside of the knees rather than on the outside.
Although many lifters may tell you that the sumo variation is cheating (based on the shallow range of motion), it’s not!
It activates as many muscle groups as a regular deadlift, and the angle of your body reduces potential strain on your lower back.
Below, I wanted to go into the top 5 reasons to add the sumo deadlift to your next powerlifting or weight training program.
1. More involvement of the glutes and hamstrings.
Nothing fires up the muscles in your glutes, hamstrings, and posterior chain more than the sumo deadlift. This upright position leaves very little room for cheating (ie, dropping weight on your lower back.)
By leaving your stance wide, the main muscles that move the bar are your glutes and your hamstrings, which have the least impact on your lower back.
2. Lift more weight.
Why do people think sumo deadlifts are cheating? That’s because those who participate in this variation of the deadlift can often pull a heavier weight than those who use the standard form. Another reason some find it cheating (again, it’s not!) is that the range of motion isn’t very deep.
Try to change your form if you want to PR on the deadlifts and you’re standing in the deadlifts. More often than not, your continued dead may not be a matter of strength but of circumstance.
Nailing form on deads is tricky and can put a lot of stress on your lower back. And don’t worry, sumo deadlifting is completely legal in powerlifting meets!
3. Reduce stress on your lower back.
Deadlifts may seem like an easy lift (you just pick something heavy up off the floor, right?), but proper form is incredibly tricky. Small changes in the path of the bar can quickly throw all that weight right off your lower back.
What makes the sumo variation great is that the angle of your legs places your torso at an angle that requires very little back involvement and automatically keeps your hips low by design.
4. Perfect for beginners.
This variation of the lift is perfect for beginners because the range of motion is not very deep. The main muscles used in this style of lifting activate the large muscles in your glutes and hamstrings and do not engage the muscles in your lower back as well.
Overall, the sumo deadlift is easy to learn and leaves little room to correct your back with improper form.
5. Build Better Grip Strength.
There is nothing more frustrating than not being able to deadlift because of your grip. Been there, done that. I lift, breaking in with new muscles, but my hands don’t have the strength to hold the bar. Sure, there are exercises you can do (like deadlifts) to improve grip, but most powerlifters don’t take the time to engage in these exercises.
A shorter range of motion means pulling a heavier weight in less time under pressure. Training with heavy weights helps improve your grip strength, which will make your upright deadlifts a little easier on your feet.
Normal Vs. Situation
So, which is better: Sumo or regular deadlifts?
Comparing different deadlift styles is like comparing different bench press styles. While the low-grip bench press works more muscles in your triceps, it’s not considered better or worse than the upright bench press. They are just different.
The same can be said for sumo vs. normal. Sumo deadlifts activate more muscles in your glutes and hamstrings while making it easy on your lower back, while vertical deadlifts activate muscles evenly throughout your posterior chain.
Benefits of the Sumo Deadlift High Pull
If you feel that the basic sumo deadlift is too small and you want something that provides an upper and lower body workout, let me introduce you to the sumo deadlift high pull!
This lift requires the lifters to jump down into sumo form with their legs spread and pull the bar up to the bottom of their shins. This deadlift involves all muscle groups like a sumo deadlift with more work on the upper back and lats.
This movement is tricky, and poor form is a recipe for tweaked muscles. When I start, I suggest stripping the bar of all the plates so you can lower the form with a hammer. If it feels natural, gradually add more weight. This is primarily used as a supplemental exercise for high reps, which will be much lower than your PR.
Overall, the sumo deadlift high pull is an ideal entry-level movement for powerlifters looking to increase their deadlift, which can be a scary movement if you don’t have much strength.
How should I incorporate sumo deadlifts into my workout routine?
Whether it’s powerlifting or weight training, sumo deadlifts have a place in almost every workout. Even if you want to stick to your regular deadlift form, changing your stance in sumo deadlifts will strengthen the muscles in your glutes and hamstrings that aren’t working the same way as straight deadlifts.
It’s also great to alternate between sumo and deadlifts to keep those muscles working in new ways, as well as improving your overall grip. I like to change my deadlift position from week to week. One week I use straight deadlift form, and the next week I switch to sumo deadlifts.
If you find that your lower back is aching at the end of deadlifts, it may be time to try making the switch to sumo deadlifts. Getting proper form with straight deadlifts is tricky, and improper form is the best way to fix your lower back.
To improve strength, save your lower back, and pull heavier than you ever thought possible, sumo deadlifts are the way to go!