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Tonal Coach Tanysha Renee performing a sumo deadlift.

Sumo Deadlift: Technique, Benefits, and Training Tips

Master the sumo deadlift with this stance breakdown, hip alignment, and form. Learn how to lift safer, avoid pain, and build strength.

The sumo deadlift is a powerful compound strength movement, one that brings together clean leg drive, intentional hip control, and a smooth, hybrid push-pull motion.

This guide walks you through how to perform a proper sumo deadlift. That means nailing its simple but important form basics, including how to setup your stance, grip, and full-body alignment.

Unlike a conventional barbell deadlift, the sumo deadlift uses a wider setup that shifts the load emphasis onto your legs while helping many lifters maintain a more upright stance. With your feet angled slightly outward and hands positioned inside your knees, the exercise encourages a steady, grounded starting position, one known to supports a neutral spine from lift-off to lockout.

This proper starting stance also allows your hips to engage throughout the motion effectively, helping you feel stable and connected before the bar even leaves the floor.

While it involves a pulling motion, it can be helpful for beginners to think of the sumo deadlift as a coordinated push: Your legs initiate the rise, your torso stays tall, and your hands keep the bar close. Its mechanical advantages make this deadlift variation more accessible for people exploring different deadlift styles to prevent overtraining, or for folks managing discomfort from traditional pull-heavy patterns.

Within this article, you’ll learn the sumo deadlift's step-by-step execution plus a few common, helpful form notes. You'll also explore how to pace your reps, and what to consider if you occasionally feel hip tightness or pulling pain during setup.

You’ll also see how stance choices influence the movement and why dialing in your personal form can help make this exercise ultra-effective in your weightlifting routine.

Contents
  1. Sumo Deadlift: Step by Step
  2. Sumo Deadlift: reps & intervals
    1. Average Duration of
    2. Estimated Calories Burned
    3. Recommended Number of exercises Per Week
    4. Warmup & Cool Down Exercises
    3.
  3. Muscle Groups Targeted
  4. Equipment Used for Sumo Deadlift
  5. Who This Exercise is Best For
  6. Answers to FAQs about Sumo Deadlift
  7. Related Workouts & Exercises
  8. Concluding words on Sumo Deadlift

Sumo Deadlift: Step by Step

1. Set your stance wide.
  • Position your feet outside shoulder width, toes turned out naturally (usually 30–40°).
  • If using Tonal's Smart Bar, your feet should stand just wider than the bar.
  • This wider stance should feel grounded, not forced, and should allow your knees to track comfortably over your toes.

2. Lower your hips into the start position
  • Bend forward at the hips, with a slight bend in the knees, until your shins brush the bar.
  • Your chest should stay tall and your spine should remain neutral, not arched or rounded.

3. Grip inside your knees
  • Reach straight down and grab the bar with your hands slightly narrower than shoulder-width.
  • Keep your shoulders dropped down and pulled back so your lats are properly engaged from the start.
4. Brace your core and align
  • Take a calm, controlled breath to "set" your core.
  • Focus on your hips. If you feel any pain or discomfort in your starting position, try slightly widening or narrowing your feet to reduce stress on hip joints.

5. Drive through the floor
  • Push your weight straight down through your feet.
  • Ensure your hips and chest rise together in a fluid motion.
  • Keep the bar close to your body.
  • Avoid jerking the bar up, or letting your hips shoot up first.

6. Come to a tall stance at the top.
  • Fully extend your legs and hips into a vertical stance.
  • Focus on keeping your hips and legs engaged, without locking out your knees.
  • Be mindful of not overly squeezing your glutes, or leaning backwards.

7. Return the bar down with control.
  • Push your hips back first, bending your knees again only once the bar passes them.
  • Remember to keep your spine neutral on the descent, not curled or bent.

Repeat for your target number of reps. Move at a steady, controlled pace, one allowing you to maintain strong, confident form rather than rushing.

Sumo Deadlift: reps & intervals

While rep ranges are typically goal-specific, beginners may benefit from higher rep ranges, as these are accompanied with lower relative loads and helps you better lock down the movement pattern.

In general, our Tonal coaches recommend:

  • Muscle growth: 6-20 reps
  • Strength endurance: 8-15 reps
  • Max strength: 4-10 reps

  • Beginner intervals: 2-3 working sets
  • Intermediate intervals: 3-4 working sets.

Several of Tonal's hybrid hypertrophy workouts include guided working sets, designed in blocks based on your muscle growth and power-development goals. Some workouts also include a Burnout Mode, a dynamic weight setting and assistance feature that automatically reduces the weight if you start to struggle with reps.

Average Duration of Sumo Deadlift

  • One sumo deadlift rep: ~3-5 seconds (1-2 seconds up, 2-3 seconds down).
  • One sumo deadlift set: ~30-45 seconds, depending on total rep count.

Estimated Calories Burned

Calories burned during a standard three rounds of 10 sumo deadlifts, at a moderate, controlled pace:

  • Women (140–180 lbs): -25-45 calories
  • Men (170–210 lbs): ~45-75 calories
  • Individuals above 210 lbs: ~50-85 calories

These ranges reflect average energy expenditure for full-body strength movements and can vary based on effort, pace, and differences in your unique body. Remember, these are simply estimates. Your personal calories burned during a sumo deadlift working set will vary.

Recommended Number of exercises Per Week

The sumo deadlift can be included in your workout rotation 1x/week. That window helps allow enough recovery between sessions.

Many people alternate deadlift variations week to week to keep their training balanced and give their hips and lower back adequate support.

Warmup & Cool Down Exercises

A focused warm-up helps your hips, adductors, and lower back feel prepared for this wide-stance pull.


Sumo Deadlift Warm-Up (choose 1-2 movements):

  • Lateral lunges (45-60 sec)
  • Hip hinge patterning with an exercise dowel or bodyweight (45-60 sec)
  • Bodyweight glute bridges (45-60 sec)

Sumo Deadlift Cool Down (choose 1-2 movements, to complete at the end of your workout)

  • Seated or butterfly adductor stretch (60 sec)
  • Supine hamstring stretch (60 sec)
  • Light hip mobility circles (30 sec)

Muscle Groups Targeted

The sumo deadlift is a compound movement, which means it recruits several major muscle groups at once.

  • Its signature wide stance puts emphasis on your quadriceps and adductors, essential to help you push the bar away from the floor.
  • As your hips are pushed backwards, your glutes and hamstrings become activated and contribute to driving you into a controlled, tall vertical stance.
  • Meanwhile, the spinal erectors help you maintain a neutral straightened back.
  • Your lats keep the bar close to your shins and thighs throughout the pull.

Collectively, these muscles work together to create a stable, efficient lift that supports everyday strength and controlled hip movement. Always pay attention to your controlled, clean form and nailing that starting stance's width.

Equipment Used for Sumo Deadlift

A traditional sumo deadlift only requires a barbell, weighted plates, and a flat surface.

You can also perform sumo deadlifts on Tonal using a straightforward setup that keeps your movement precise and consistent.

At home or at the gym:
  • Standard barbell
  • Dumbbells or kettlebells placed between the legs for a similar pulling pattern.
  • Optional: Weightlifting belt

On Tonal:
  • Tonal Smart Bar (or handles if bar not available)
  • Tonal adjustable arms positioned low
  • Flat-soled shoes or socks for stable foot connection
  • Optional: Weightlifting belt

Who This Workout is Most Effective For
  • Individuals learning deadlift progressions who want a variation that reduces forward torso lean.
  • People who feel lower-back discomfort in a narrow-stance deadlift and want more hip-supported leverage.
  • Runners or athletes who benefit from developing inner-thigh, glute, and hip strength.
  • Lifters with longer femurs who prefer a more upright pulling mechanic.
  • Anyone building foundational pulling strength while keeping movement controlled and joint-friendly.

Answers to FAQs about Sumo Deadlift

Absolutely! Holding a dumbbell or a pair of dumbbells between your legs mimics the same wide-stance setup and allows you to practice the pattern with lighter loads. It can be a solid sumo deadlift modification for true beginners new to weight training, or for anyone who only has dumbbells to work with at home.

On Tonal, the sumo deadlift is done with the Smart Bar accessory.

Sumo deadlifts may be easier on the back for some lifters. That's mostly due to its upright torso stance, which can reduce forward load and help the lower back feel less strained.

This is not a black-and-white rule, though. Comfort always varies by individual. It will depend on many things, including your stance, hip mobility, femur length, height, and how well you can keep your spine neutral throughout the lift.

For some lifters, a sumo deadlift's wider stance can feel a bit unfamiliar at first. You may need time and practice to find a toe angle and hip position that feels natural. Be mindful that if you push the stance too wide, you might experience unnecessary hip tension.

Sumo deadlifts may also recruit the posterior chain slightly less than other lower-body exercises, which may be a consideration depending on your personal goals. It's not necessarily a "con" though, just something to review for yourself.

The biggest difference comes from stance and torso angle.

  • A conventional deadlift uses a narrower starting stance and creates a deeper hip hinge
  • While a sumo deadlift uses a wider setup that lets you stay more upright.

Because of that upright positioning, sumo deadlifts tend to shift more of the work to the legs and inner thighs (called adductors), while conventional lifts rely a bit more on the posterior chain and glutes.

Related Workouts & Exercises
metabolic resistance training

Tracking results across thousands of workouts has shown that switching up rep ranges keeps training both effective and sustainable. It helps you avoid plateaus, recover faster, and continue making gains without burning out.

Our approach to strength training is built on proven data that shows muscle growth comes from a mix of heavy, low-rep lifting and lighter, high-rep work. By combining these ranges, your muscles are challenged in different ways, leading to better strength, endurance, and overall progress.

Concluding words on Sumo Deadlift

The sumo deadlift is a powerful variation of the traditional deadlift. It's designed to help emphasizes the quads, glutes, and inner thighs while also reducing stress or pain on the lower back — thanks largely to that signature wide stance.

That stance, plus its upright torso lockout, makes this exercise a versatile option for lifters of all different body types, whether the goal is to build strength, improve athletic performance, or simply feel more confident performing diverse barbell workouts.

Performed on your own or with Tonal's Smart Bar accessory, the sumo deadlift is an effective way to develop lower-body muscle mass and balance out the posterior chain with more quad and adductor activation.

Whether you use Tonal’s Smart Bar or simply diving straight into an at-home lower-body day, practicing this movement with patience and consistency is always key.

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