SUMO DEADLIFT
Wide-stance deadlift with a more upright torso. Greater glute and quad emphasis than the conventional deadlift.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Stand with feet wider than shoulder width, toes pointed out significantly.
- 2
Grip the bar inside the legs, hands shoulder-width apart.
- 3
Set the back — neutral spine, chest up, hips low.
- 4
Drive the knees out and push the floor away.
- 5
Keep the bar close to the body throughout.
- 6
Lock out at the top — full hip extension.
THE STANDARD
Full hip extension at the top. Neutral spine throughout. Bar starts from the floor each rep.
COACHING CUES
COMMON MISTAKES
Knees caving inward — drive them out actively.
Hips rising before the bar leaves the floor.
Rounding the lower back.
SCALING / SUBSTITUTIONS
Conventional deadlift if sumo stance is uncomfortable.
Reduce load and focus on movement quality.
Kettlebell sumo deadlift as a lighter alternative.
300WOD APPLICATION
The sumo deadlift is an alternative to the conventional deadlift at Hoplite Standard and above, particularly for athletes with hip mobility that suits the wider stance.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary