At a glance
- Main muscle
- Glutes
- Also works
- Quads, hamstrings, back and adductors
- Equipment
- Barbell
- Rep range in Mitta
- 3 to 6 reps
- Skill level
- Advanced
- How tiring
- High
- Weight step in Mitta
- 2.5 kg
How to do it
- Wide stance, toes out.
- Push your knees out.
- Hips close to the bar.
Pick a weight you can lift for 3 to 6 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Strength variation with more adductors and glutes; same high fatigue.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Deadlift · Barbell · rating B
- Barbell Hip Thrust · Barbell · rating A
- Romanian Deadlift · Barbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the sumo deadlift.
Let Mitta set the weight.
Mitta plans the sumo deadlift with a weight and rep target for every set, worked out from your last sessions.
Questions about the
sumo deadlift
What muscles does the sumo deadlift work?
The sumo deadlift mainly trains your glutes. Your quads, hamstrings, back and adductors help.
How many reps of the sumo deadlift should I do?
Mitta plans the sumo deadlift at 3 to 6 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the sumo deadlift?
Good alternatives that train the same muscle are the deadlift, barbell hip thrust and Romanian deadlift.
Is the sumo deadlift good for beginners?
It is hard to learn. Build up with an easier alternative first, then add it once you have a solid base.
Why does the sumo deadlift have rating B?
Strength variation with more adductors and glutes; same high fatigue.