The sumo deadlift uses a wide stance with the hands inside the legs. It reduces the range of motion compared to conventional, places more load on the hips and glutes, and is often more comfortable for lifters with certain proportions.
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Form Guide
Step-by-step: Sumo Deadlift
1Stance is wide — feet at or beyond the plates. Toes pointed out significantly (30–45+ degrees).
2Grip inside your legs, roughly shoulder-width or narrower.
3Break the floor apart with your feet — push your knees out hard before and throughout the lift.
4Keep your torso more upright than in conventional. Pull yourself down to the bar rather than hinging over it.
5Drive hips through at the top. Lock out the same way as conventional.
Common Mistakes
What most people get wrong
Knees caving inward: actively push them out the entire lift.
Too narrow a stance for your anatomy: sumo only works if your hips allow the position.
Gripping too wide: your hands should be inside your knees, not wider.
Programming
How to program the Sumo Deadlift
Program identically to conventional deadlift: 1–2 times per week, heavy compound sets. Experiment with sumo if you pull conventional and have recurring lower-back strain — the altered position may suit you better.