The sumo deadlift is a variation that uses a wider stance and a more upright torso than the conventional deadlift, shifting more emphasis to the quads, glutes, and adductors while reducing strain on the lower back. Although it may seem as simple as picking the bar up from the floor, proper technique is crucial for efficiency and injury prevention. This guide breaks down the key aspects of sumo deadlift technique to help you lift safely and effectively.

The Importance of a Strong Setup

A proper setup is the most important part of the sumo deadlift because it determines leverage and efficiency before the bar even leaves the ground. Unlike the conventional deadlift, where the hips start higher and the torso leans forward more, the sumo stance requires precise positioning to allow the hips to function as a lever. If your stance, grip, or hip position is off, you’ll waste energy fighting against poor mechanics or struggle to break the bar from the floor.

A good setup includes proper foot positioning, gripping the bar with tension, and full body engagement. When executed correctly, these elements allow the hips and legs to generate maximum force while keeping the lift controlled and preventing unnecessary strain. Speaking of force, let’s touch on that briefly.

Keeping Force Where It Belongs

Torque plays a critical role in the sumo deadlift. Where it’s directed determines how efficiently you generate force. The goal is to keep torque in the hips and legs—where you’re the strongest—rather than letting it travel up the spine, which can lead to lower back strain.

We keep torque where it belongs by setting ourselves up in the correct position before the bar even leaves the floor. Doing so makes the lift both stronger and safer—which, over time, leads to greater gains. Now that we’ve been over the basics of why good technique is important in a sumo deadlift, let’s dive into how to do it.

Step 1: Get Set Up

Find Your Stance

• Never roll the bar toward you. Set the bar where you want it, load the plates, and position yourself relative to it.

• Stand close to the bar with your feet wider than shoulder width apart, toes pointed out to around 2 o’clock and 10 o’clock.

• Your shins should be about 1 inch away from the bar, with the bar positioned directly over your midfoot (over your shoelaces).

• Keep your shins vertical, and make sure your knees track in line with your toes throughout the lift.

Pull the Slack Out

• Keeping your chest up, reach down and grip the bar inside your knees, hands about shoulder width apart. Use a double overhand grip or a mixed grip (one palm facing forward, one palm facing back).

• Grip the bar at the base of your fingers, not high up in your palm. This minimizes grip fatigue.

• Engage your lats by pulling your shoulders down and back. Imagine tucking your shoulder blades into your back pockets or squeezing oranges in your armpits.

• Pull the slack out of the bar by pulling up on it to apply tension without breaking it off the ground. Feel and hear the bar click against the plates, but do not move it yet.

Make Final Adjustments

• If necessary, drop your hips just enough to keep your chest up and your back straight. Avoid squatting down too deep.

• Viewed from the side, your back should be straight with no excessive arching or rounding, your shoulders should be slightly in front of the bar, and your hips should be slightly above your knees but below your shoulders. Record a side shot video to analyze your position betwen sets so that you can make corrections if needed.

Step 2: Execute the Lift

Break the Bar Off the Floor

• Take a deep breath into your belly and brace your core as if preparing for a punch.

• Keep your armpits over the bar and maintain upper back tension before initiating the lift.

• Drive your feet through the floor to initiate the lift. Imagine pushing the ground away rather than pulling the bar up.

• Remember that the deadlift is a push, not a pull. Your arms do not pull the bar; rather, they only hold it. Think of them as hooks.

Lock Out the Rep

• As the bar passes your knees, push your hips forward and squeeze your glutes to complete the lift.

• The rep is locked out when your joints are stacked (hips directly under your shoulders, knees locked out, torso tall).

• Do not lean back past this point. Hyperextending at the top with a heavy load in your hands stresses your lower back unnecessarily. Lockout is about your hips reaching extension (meeting the bar), not leaning your torso backward.

Step 3: Return to the Floor

• Reverse the movement by pushing your hips back while keeping a slight bend in your knees.

• Lower the bar along the same path. The bar should move up and down in a straight line. It should not drift forward.

• Once the bar clears your knees, bend your knees and finish the descent in a controlled manner.

• You may reset between reps or perform touch-and-go reps. Either way, ensure you let the plates touch the floor.

• Lower the bar quietly. Avoiding slamming it down shows good eccentric control.

Final Thoughts

The sumo deadlift is more than just picking the bar up. It’s about leverages, torque, and efficiency. A strong setup ensures maximum force transfer, allowing your hips and legs to do the work while protecting your lower back. By dialing in your foot position, grip, and bracing, you’ll be able to lift heavier, move more efficiently, and reduce injury risk. Apply these steps, refine your technique, and start pulling with increased power.