Sumo Deadlift: 5 Benefits and How to Do It

All fitness enthusiasts love to build muscle and include several weightlifting and strength training exercises in their fitness regimen. While most exercises are good, sumo deadlifts must be added to your workout routine if you want to level up your weightlifting game. Sumo deadlifts are considered an excellent weightlifting variation that can help improve your balance and stability. This exercise helps you lift more weight and is gentle on your lower back because it requires a wide-footed stance that helps you balance properly. Here are the benefits of sumo deadlifts and how to perform this exercise.

What is Sumo Deadlift?

The sumo deadlift is a variation of the traditional deadlift exercise in which the lifter takes a very wide stance with his or her feet. For this exercise, the legs are spread wider than shoulder-width apart and their hands are placed between the knees while holding the barbell. This stance is similar to the position taken by sumo wrestlers, which is why it is called the sumo deadlift.

What are the benefits of sumo deadlift?

Here are some potential benefits of sumo deadlifts as explained by fitness expert Yash Aggarwal.

1. Builds muscle and strength

Sumo deadlifts are an excellent way to build strength and muscle if you effectively incorporate them into your training regimen. They engage the quadriceps, glutes, hamstrings and calves, develop leg and back muscles that allow you to lift maximum loads.

2. Reduces the risk of back pain

Sumo deadlifts, unlike traditional deadlifts, place less stress on the lumbar spine. This happens because the back is virtually straight if the legs and core provide direct support during the rise. Legs take pressure off the spine, reducing the chance of back pain.

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3. Helps improve posture

Sumo deadlifts are a great option for those with back pain or flexibility issues as well as bone abnormalities that make regular deadlifts unsuitable. The moment allows for a lot of mobility and efficiency while working to improve posture and lower back strength. This is due to the wide stance and significant thoracic extension required for the exercise.

4. Strengthens glutes and quads

A wider stance and leg and foot posture work the quads and glutes more efficiently than a traditional deadlift. As a result, these lifts are great for people who target these specific muscles.

5. Works multiple muscles

Compound exercises are exercises that work multiple groups at once. Sumo deadlifts work your lower and upper body in addition to your glutes and quadriceps. Lifts require more energy from the body at that time and are beneficial for lean tissue growth, increased strength and muscle building.

How to do sumo deadlifts?

Here’s a complete guide to doing sumo deadlifts as explained by an expert.

• Step 1: Place the barbell on the floor and stand shoulder-width apart.
• Step 2: Place your feet slightly wider than your hips.
• Step 3: While maintaining a neutral spine and keeping your chest up, bend from the hips and knees to lower your torso in the direction of the bar.
• Step 4: Hold the bar with your hands while placing it between your knees.
• Step 5: As you bring the barbell down to the floor, engage your core and press through your heels while simultaneously extending your hips and knees.
• Step 6: Keep the barbell close to your frame for the duration of the raise and keep your lower back stable.
• Step 7: As soon as you fully extend your hips and knees, reverse the movement to lower the barbell back to the floor.
• Step 8: Repeat for the preferred number of repetitions.

Also Read: Here’s how to do deadlifts the right way to avoid painful back injuries

Are there any side effects of sumo deadlifts?

Although sumo deadlifts are generally safe if you have proper form, some people should be careful or avoid them altogether:

• People with knee or hip injuries should visit a health care professional before incorporating sumo deadlifts into their routine.
• People with limited hip mobility or flexibility may find sumo deadlifts uncomfortable or difficult to perform effectively.
• Beginners or those new to weightlifting should learn to master proper form with lighter weights before moving on to sumo deadlifts with heavier loads.
• Pregnant women should seek advice from a certified health professional before attempting sumo deadlifts or any other strenuous exercise.