Sumo Deadlift
The Sumo Deadlift is a barbell exercise that primarily targets the hamstrings, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Sumo Deadlift
- 1Stand with your feet wide and toes turned slightly out, so the bar is over the middle of your feet, then bend your hips and knees to grab the bar with your hands inside your knees, chest up and back flat. Take a deep breath and brace your abs before you start to lift.
- 2Drive your feet into the floor and stand up tall, pushing your knees out and bringing your hips forward until you’re fully upright and squeezing your glutes. Lower the bar back down under control, keeping it close to your legs, maintaining a tight core, and breathing in as you lower and out as you stand.
Coach tips
- Think about pushing the floor apart with your feet to engage your inner thighs and glutes more.
- Keep the bar close to your body the entire time to protect your lower back and stay strong.
- Don’t let your back round—if it does, lower the weight and focus on keeping your chest up and core braced.
Train hamstrings smarter
One rep, one set. Hypro turns the Sumo Deadlift into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Sumo Deadlift weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Sumo Deadlift fits right into proven hypertrophy and strength templates.
