Sumo Deadlift
The wide-stance pull — friendlier on many backs, murder on the inner thighs and glutes.
Glutes, Quads, BackBarbellIntermediate
Setup
- Very wide stance, toes out ~30–45°.
- Grip inside the knees; shins near vertical, chest tall.
How To Do It
- Wedge in: knees out over toes, tension everywhere.
- Push the floor apart and stand.
- Hips and chest rise together to a tall finish.
Breathing
Brace before the pull, exhale at lockout.
Common Mistakes
- Knees caving on the way up — drive them out over toes.
- Hips too low like a squat — this is still a pull.
Coach Sam's cue: Spread the floor like you're tearing paper.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.