Sumo Deadlift: What is it and how to perform it correctly?
If you’re looking to build total-body strength, the deadlift is a must-have in your workout routine. Deadlifting involves lifting a heavy barbell off the floor from a dead position, using a hip-hinge movement that engages multiple muscle groups. In this article, we’ll explore the sumo deadlift – a variation of the traditional deadlift that involves a wider stance and unique biomechanics. We’ll delve into the muscles worked, form, benefits, and differences between the sumo and conventional deadlifts.
Muscles Worked in the Sumo Deadlift
The sumo deadlift is a compound exercise that targets multiple muscle groups in your body. This includes your erector spinae, iliocostalis lumborum, gluteus maximus, hamstrings, quadriceps, rectus abdominis, external obliques, trapezius, latissimus dorsi, gastrocnemius, and tibialis anterior. Sumo deadlifts require a wider stance and shorter range of motion compared to conventional deadlifts, which places greater emphasis on the quadriceps and hamstrings. Additionally, since the hips are closer to the barbell in the sumo stance, there’s less load on the lumbar spine, making it a good option for people with lower back injuries.
What’s the correct way to perform Sumo Deadlift?
Here’s how to execute a proper sumo deadlift:
- Stand with your feet wider than hip-width apart and your toes pointing out at a 45-degree angle.
- Place your hands on the barbell shoulder-width apart, and keep your shoulders down and back.
- Lower your hips until your shins touch the barbell.
- Brace your core and engage your lats by pulling the bar towards your body.
- Drive through your heels and extend your hips, lifting the barbell off the ground.
- Pause at the top of the movement, and then slowly lower the barbell to the floor while keeping your back straight.
Benefits of adding a Sumo Deadlift to your workout routine
- Greater Quadriceps Activation with Less Lumbar Load:
The sumo deadlift is highly effective at activating the quadriceps muscle group, which can be a significant benefit for athletes looking to add more work for their quadriceps. The unique biomechanics of the sumo deadlift also allow for less load on the lumbar spine, making it a great addition to training programs for those with lumbar spine injuries. - Shorter Range of Motion: The sumo deadlift has a shorter range of motion than the conventional deadlift. This means that it can be used to manage volume during training, as it involves relatively less total work. This is beneficial for athletes who are looking to avoid overtraining or are recovering from an injury.
- Favourable for Athletes with Shorter Arms: The sumo deadlift is more favourable for athletes with shorter arms, as it reduces the distance that the barbell must travel. This can be especially beneficial for powerlifters, as it allows them to lift heavier weights.
- Full-Body Strength: The sumo deadlift is a compound exercise that engages multiple muscle groups, making it an excellent exercise for promoting total body strength. It engages the back, hips, knees, and core, making it an effective exercise for developing functional strength.
- Sports Specific: The sumo deadlift can benefit sports that rely on running and jumping, as it helps to develop explosive power in the lower body. It can also be used to add more work for the quadriceps outside of the squat during off-season training.
Sumo Deadlift vs. Conventional Deadlift: Which is better?
Both the sumo deadlift and conventional deadlift have their advantages and disadvantages. Here’s a quick comparison:
Sumo Deadlift:
- Pros: Higher quadriceps muscle group activation, less load on the lumbar spine, shorter range of motion, more favourable for athletes with shorter arms.
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Cons: Higher percentage of total time spent on lift for acceleration, higher demand for hip mobility during execution, may not be suitable for athletes with past hip injuries.
Conventional Deadlift:
- Pros: High applicability to traditional sports skills, performed with greater speed, more favourable for athletes with longer arms, and has a more significant impact on the lower back muscles.
- Cons: Higher stresses on the lumbar spine, more total work to complete the lift, and requires more mobility in the shoulder joint.
Dumbbell Sumo Deadlift vs Barbell Sumo Deadlift: Which is better?
Both dumbbell and barbell Sumo Deadlifts are effective exercises that engage multiple muscle groups. However, the barbell Sumo Deadlift allows for the use of heavier weights, and thus greater muscle activation and strength gains. On the other hand, the dumbbell Sumo Deadlift can be more suitable for those with limited access to equipment or mobility restrictions, and it can also help to improve balance and stability. Ultimately, the choice between the two depends on individual preferences and goals.
Barbell Sumo Deadlift:
Pros
- Allows for the use of heavier weights, leading to greater muscle activation and strength gains.
- Engages a greater number of muscles due to the use of both upper and lower body strength.
Cons
- Requires access to a barbell and additional weight plates.
- Can place additional stress on the lower back, which may not be suitable for individuals with lower back injuries.
Dumbbell Sumo Deadlift:
Pros
- Can be performed with limited equipment, making it more accessible for those without access to a barbell.
- Improves balance and stability due to the need to control the weights independently.
Cons
- May not allow for the use of heavy weights, which may limit strength gains.
- May place more stress on the grip strength, which can be a limiting factor for some individuals.
How to incorporate Sumo Deadlifts into your workout routine?
There are several ways to incorporate Sumo Deadlifts into your workout routine, depending on your fitness goals and current training program. Here are a few suggestions:
- As a primary lift: You can perform Sumo Deadlifts as your main lift for the day, starting with a few warm-up sets and gradually increasing the weight. Aim for 3-4 sets of 6-8 reps with a heavy load, resting for 2-3 minutes between sets.
- As an accessory lift: If you’re following a program that focuses on other lifts as the main lifts, you can add Sumo Deadlifts as an accessory lift to target specific muscle groups. For example, you can perform 3-4 sets of 10-12 reps after your main lift, using a lighter weight and focusing on perfect form.
- With variations: You can also add variety to your Sumo Deadlift routine by incorporating variations such as deficit Sumo Deadlifts, paused Sumo Deadlifts, or Sumo Deadlifts with chains or bands. These variations can help improve weaknesses and break through plateaus.
- As a warm-up: Lastly, you can use Sumo Deadlifts as a warm-up exercise to activate your glutes, hamstrings, and quads before your main lifts. You can perform 2-3 sets of 8-10 reps with a light weight, focusing on proper form and activation.
Remember to always start with a proper warm-up and use proper form to prevent injuries. It’s also important to gradually increase the weight and volume over time to avoid overtraining and burnout.
In conclusion, both deadlift variations offer unique benefits and drawbacks, and the choice between them should depend on the individual’s goals, abilities, and limitations. While the conventional deadlift is a more traditional exercise and has a higher applicability to sports-specific skills, it is also more demanding on the lower back muscles and requires a more significant total work volume to complete the lift. On the other hand, the sumo deadlift offers a shorter range of motion, greater quadriceps activation, and less load on the lower back muscles, but also requires more hip mobility and may be challenging for athletes with past hip injuries.
Frequently Asked Questions
1. What muscles does a Sumo Deadlift work?
A sumo deadlift works several major muscle groups, including the quadriceps, hamstrings, glutes, lower back, and upper back muscles.
2. What is the difference between a Sumo Deadlift and a Conventional Deadlift?
The primary difference between the two lifts is the stance. A sumo deadlift is performed with a wider stance and a more upright torso, while a conventional deadlift uses a narrower stance and a more bent-over position. The sumo deadlift has a shorter range of motion, greater quadriceps activation, and less load on the lower back muscles, while the conventional deadlift is more applicable to traditional sports skills and has a higher impact on the lower back muscles.
3. Is the Sumo Deadlift better than the Conventional Deadlift?
Both lifts offer unique benefits and drawbacks, and the choice between them should depend on the individual’s goals, abilities, and limitations. While the sumo deadlift offers greater quadriceps activation and less load on the lower back muscles, it also requires more hip mobility and may be challenging for athletes with past hip injuries. On the other hand, the conventional deadlift is more traditional and has a higher applicability to sports-specific skills, but is also more demanding on the lower back muscles and requires a more significant total work volume to complete the lift.
4. What are the benefits of adding Sumo Deadlifts to your workout routine?
Sumo deadlifts can help promote total body strength, improve hip and quadriceps strength and power, increase overall muscle mass, improve body composition, and enhance sports performance in athletes.
5. Can Sumo Deadlifts be performed with dumbbells?
Yes, Sumo Deadlifts can be performed with dumbbells, but they are generally not as popular as the barbell variation due to the limited weight that can be lifted with dumbbells. However, performing Sumo Deadlifts with dumbbells can be a useful alternative for individuals who don’t have access to a barbell or are looking for a variation in their workout routine. To perform a dumbbell Sumo Deadlift, stand with your feet in a wide stance, with the dumbbells resting on the floor in between your feet. With your knees slightly bent, hinge at the hips, and grip the dumbbells with both hands, making sure to keep your back straight and your chest up. From this position, drive your hips forward and stand up straight, squeezing your glutes at the top of the movement. Lower the dumbbells back down to the starting position and repeat.
