Sumo Deadlift
Trains the hamstrings, with help from the quadriceps, lower back and glutes. You need a barbell. One of our free programs uses it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Sumo Deadlift
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
1×5 @ 50% · 1×5 @ 60% · 1×3 @ 70% · 1×5 @ 70% · 1×7 @ 70% · 1×4 @ 70% · 1×6 @ 70% · 1×8 @ 70%the shape they run most (1 session)
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| nSuns LP | Squat | 1×5 @ 50% 1×5 @ 60% 1×3 @ 70% 1×5 @ 70% 1×7 @ 70% 1×4 @ 70% 1×6 @ 70% 1×8 @ 70% | % of the parent lift's Training Max — moves when it moves |
Percentages are of your training max. Durata works out every one of these weights for you.
See it in action
Watch the Sumo Deadlift progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Sumo Deadlift trains
Technique
How to do the Sumo Deadlift
- Stand with your feet wider than shoulder-width apart and your toes pointing slightly outward. Position a barbell on the floor in front of you, and squat down to grip the barbell with both hands inside your legs, using an overhand grip (palms facing down).
- Drive through your heels and extend your hips and knees simultaneously to lift the barbell off the floor. Keep the barbell close to your body and your arms straight as you stand up.
- Once you reach the top position, squeeze your glutes and stand tall. Slowly lower the barbell back to the floor by bending at the hips and knees, maintaining a straight back. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your chest up and back straight throughout the movement to avoid rounding your spine.
- Drive through your heels to lift the barbell and engage your glutes and hamstrings.
- Breathe steadily, exhaling as you lift the barbell and inhaling as you lower it back down.
Substitutes
Swap Sumo Deadlift for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Sumo Deadlift for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.