The Sumo deadlift differs from the standard deadlift by employing a wider stance. For some people, this offers better pulling power. Here's how to do it.
- Stabilize the abdominal muscles by bracing them. With feet set wide, squat down, bending at the knees, and grasp the bar with overhand or mixed grip. Note that the form for descending to the bar is similar (but not identical) to the regular deadlift, with back straight or arched in slightly and not rounded at the shoulders or spine.
- Grasp the bar well inside the line of the knees. Toes should be just under the line of the bar. The feet are wide apart but the arms grasp the bar inside the knees.
- Lift the bar by pushing upward with the legs from the knees. Be careful not to raise the hips first so that the trunk moves forward and the back becomes rounded.
- Don’t try to haul the bar up with the arms. The arms stay extended under tension while gripping the bar as the legs push up. Think of the legs and shoulders moving upward in unison with the hips the balancing point.
- The bar should almost graze the shins and come to rest around thigh level as you reach full height. Pull the shoulders back as much as possible without bending backward.
- Lower the bar to the floor with a reverse motion ensuring a straight back again. With a light weight you can do repetitions in which you lower the bar to shin or even floor and then straighten again without releasing your grip on the bar.
- When starting out, practice with a light weight until form is satisfactory. A personal trainer or gym trainer can check you for correct form. Practice in a mirror if necessary.
- Brace the abdominal muscles. Don’t hold the breath.
- Use the mixed overhand-underhand grip for heavier weights if you find this is comfortable and feels more secure. This grip provides some reassurance that heavier weights will not slip from the hands.
- Keep the back straight with no rounding at the shoulders and spine. Keep those hips down, butt out.
- The bar should travel close to the body for maximum lift efficiency and safety.
- The key to the lifting process for beginners is to lift with the legs and not the arms and shoulders, although their stabilizing role is no less important.
