One of the most popular exercises among CrossFit professionals is the sumo deadlift. This variation of the conventional deadlift is accepted as one of the powerlifting movements and it is one of the most effective exercises for building muscle.

Also, contrary to what many think, the sumo deadlift has many benefits if it is performed well. Whether your goal is to compete, gain strength, or build muscle, we tell you what the sumo deadlift is, how to do it, and which muscles are involved.  

What is the sumo deadlift?  

As mentioned above, the sumo deadlift is a variation of the conventional deadlift. The traditional deadlift involves lifting a bar off the floor to your waist.  

Both exercises are very similar; however, the difference between the sumo deadlift and the conventional deadlift is that in the former, the legs go around the arms, and in the latter, the arms go around the legs. 

When doing the sumo deadlift, correct posture needs to be maintained in order to avoid a bad movement that could cause injury. However, if the instructions and recommendations are followed correctly, this exercise will help you to strengthen various muscle groups –especially in the back– and reduce pain. Remember to ask your coach in any case, as they will help you to do the exercise properly. 

How to do the sumo deadlift 

Now that you know what the sumo deadlift is, it's time to learn how to do it. Remember that although it is a more advanced variation of the conventional deadlift, the only difference is the position of the legs. 

Steps to follow: 

1. The first thing to do is to stand with the bar in front of you, feet shoulder width apart, and toes at a 45° angle, so that your knee and heel are in one vertical line.  
2. The next step is to bend over and grip the bar, keeping your arms straight and tucked inside your knees. If you need to, you can use magnesium to keep your hands from slipping. 
3. Keep your back straight, hips slightly lowered, and knees locked. Your shoulder blades should also be positioned directly above the bar. 
4. Once you are positioned, take a deep breath and slowly raise the bar from the floor to hip height. As you raise the bar up, push your legs into the floor and keep your arms straight, as well as your back.  
5. Finally, slowly lower the bar back to the floor.  

This exercise requires a lot of concentration and it is important that you do not make any sudden jerks or quick movements. It is also important to activate the abdominal area. 

This video shows you how to do the sumo deadlift in detail: 

A lumbar support belt or a pair of hand grips to ensure a better grip are two good options. You may also find our weightlifting straps useful. 

There is no CrossFit exercise that is more effective than the sumo deadlift. So what are you waiting for?