Master the Sumo Deadlift Form: Here’s How!

Photo by Alora Griffiths

Are you tired of feeling like your deadlift form is holding you back from reaching your full potential? Look no further than the sumo deadlift! This post will provide step-by-step guidance to help you perfect your sumo deadlift form and take your lifting to new heights. Get ready to feel strong, confident, and unstoppable in the gym! Read on to learn more about it!

Proper Form When Performing the Sumo Deadlift

When performing the Sumo Deadlift, it is important to maintain proper form. This means keeping your back straight, your feet shoulder-width apart, and your knees bent at a 90-degree angle. Additionally, you should keep the barbell close to your body and avoid rounding your back. If you find yourself rounding your back, it is important to stop and reset before continuing.

Benefits of the Sumo Deadlift

The sumo deadlift is a great exercise for developing strength and power in the legs, hips, and back. It is also an effective movement for building muscle mass in the lower body. Here are some of the benefits of the sumo deadlift:

1. Increased Lower Body Strength – The sumo deadlift is an excellent exercise for developing strength in the legs, hips, and back. When performed correctly, it can help to build muscle mass in these areas.

2. Improved Athletic Performance – The sumo deadlift can help to improve your performance in sports that require explosive lower body power, such as football, basketball, and track & field events.

3. Enhanced Muscle Growth – The sumo deadlift places a great deal of stress on the muscles of the lower body, which can lead to enhanced muscle growth when combined with proper nutrition and training programming.

4. Greater Exercise Variety – The sumo deadlift provides a good change of pace from traditional exercises like the squat and deadlift. Adding this movement to your training routine can help to keep things fresh and prevent boredom.

5. Injury Prevention – Proper form during the sumo deadlift can help to reduce your risk of injury by placing less stress on the joints than other exercises like the squat or conventional deadlift.

Common Mistakes Made When Performing the Sumo Deadlift

The Sumo Deadlift is a great exercise for building lower body strength, but it’s important to perform the move correctly in order to avoid injury. Here are some common mistakes made when performing the Sumo Deadlift:

1. Not setting up in the correct position: When performing the Sumo Deadlift, you should start with your feet slightly wider than shoulder-width apart and your toes pointed out at a 45-degree angle. If your feet are too close together or your toes are pointing too far inward, you’ll put unnecessary stress on your knees and hips.

2. Not keeping a neutral spine: It’s important to maintain a neutral spine throughout the entire Sumo Deadlift movement. This means not rounding your back at any point – keep your chest up and shoulders back. Rounding your back puts you at risk for injuries such as a herniated disc.

3. Lifting too heavy: When first starting out with the Sumo Deadlift, it’s important to lift lighter weights so that you can perfect your form before moving on to heavier loads. If you try to lift too much weight before you’re ready, you’re more likely to make one of the above mistakes and/or injure yourself.

sumo deadlift
Photo by Alora Griffiths on Unsplash

How to Correct Those Mistakes

If you find yourself making any of the following mistakes when performing the sumo deadlift, don’t worry – they’re all easily corrected with a little practice.

1. Not bringing the bar close enough to your shins. This is a common mistake that can be corrected by simply paying attention to your form. Make sure to keep the bar close to your shins throughout the entire lift, and you’ll find yourself avoiding this mistake.

2. Letting your knees move too far forward. Another common error is letting your knees move too far forward past your toes as you lift the bar. This puts unnecessary strain on your knees and can lead to injury if not corrected. To fix this, make sure to keep your knees in line with your ankles as you lift.

3. Rounding your back at the top of the lift. It’s important to maintain a straight back throughout the entire sumo deadlift motion, and many people round their backs at the top of the lift. This puts unnecessary stress on your spine and can lead to injury if not corrected. To fix this, make sure to keep your back straight and engaged throughout the entire lift.


With practice, you can master the correct form to ensure that you get the most out of your training session. Remember to keep your core engaged throughout the lift, drive through your heels and use an explosive movement as you stand up with the barbell. By focusing on these basic points, you will get closer to mastering this challenging yet rewarding exercise.

Also read: 7 Best Home Gym Equipments To Help You Workout

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