The sumo deadlift is a lower body and posterior chain strengthening exercise that targets the gluteals, hamstrings, quadriceps and adductors, while also challenging the muscles of the trunk and upper back. Compared to a conventional deadlift, the wider stance and more upright torso position can reduce stress on the lower back and place greater emphasis on the hips and inner thigh muscles. It is commonly prescribed to improve lower body strength, lifting mechanics and functional movement capacity.
- Stand with your feet wider than shoulder-width apart and your toes turned slightly outward.
- Position the barbell over the middle of your feet.
- Bend at your hips and knees, keeping your chest lifted, and grip the bar with your hands inside your knees.
- Engage your abdominal muscles and gently pull your shoulder blades down and back.
- Keep your back straight and your head in a neutral position.
- Drive through your heels and push the floor away as you straighten your hips and knees together.
- Stand tall at the top of the movement, squeezing your gluteal muscles without leaning backwards.
- Slowly lower the bar by hinging at your hips and bending your knees, maintaining a straight back throughout.
- Return the bar to the floor under control.
- Complete repetitions as prescribed by your physiotherapist.