How To Do a Sumo Deadlift Form, Tips, Benefits Exercises

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How To Do a Sumo Deadlift Form

Target your inner thighs with this variation on the sumo deadlift form.

how to do sumo deadlift form
sumo deadlift exercises


There are many variations for deadlift. Dead thrust in the “plie” comes from the French word “squat”, referring to the ballet movement, when the legs are bent at the knee joints from the position with the feet turned outward.

And the “sumo” was presented to us by the famous wrestlers from Japan – they know a lot about large sizes, and the name sumo deadlift form was born.

What muscles work?

Plie squats or (Sumo Deadlift) – are a multi-joint exercise that develops the strength of all the large muscles in the lower body.

  1. The gluteus maximus controls the movement of the hips when you go down and up.
  2. Quadriceps (the muscles of the anterior thigh) exercise movement in the knees.
  3. The calves control movements in the ankle joints.
  4. The core muscles allow you to keep your back straight throughout the movement.
  5. The muscles of the inner thigh (adductors/adductors) take an active part and receive a powerful “conditionally isolated” load.

Benefits Exercises

1. The main difference between this type of wide squats from sumo deadlift form is the additional load on the adductors of the thigh, our traditionally problematic female zone – the inner part of the thigh.

By the way, an additional exercise on the development of these particular muscles is the mixing leg extension. In addition, the load is received by the large, medium and small gluteal muscles.

There is a comprehensive workout of the muscles of the legs, hips, and buttocks.

2. This exercise perfectly contributes to the development of flexibility of the hip joints, which in principle is very important for a high-quality and deep squat. So if you have any difficulties with doing squats, then feel free to include plie squats in your training program!

3. Improvement of blood circulation in the lower body. This affects both the condition of the skin and the health of the pelvic organs.

4. Variability: You can do exercises with a wide set of legs with a barbell, dumbbells at the legs, kettlebell, etc. They are great for home leg training.

variation of deadlift workout
variation deadlift


You can read more about How To Do The Stiff-Leg Deadlift.


The technique of performing the exercise is more complicated than that of classical traction. In order to correctly make the exercise a wide set of the legs, without bringing the knees in, at least basic physical preparation is required.

The load on the knee and hip joints that are not in the most familiar position. In ordinary life, as a rule, we don’t have to squat with legs wide apart.

Technique: how to do it right

This exercise seems easy only at first glance, often beginners make such mistakes that minimize all the positive effects from its implementation. So, we must admit that with a barbell it is extremely difficult to perform. We learn the technique sumo deadlift form of doing with dumbbells.

  1. Stand straight, statically pull in the abs and grab a dumbbell in the grip on top of the disk (at the base).
  2. Put your legs wider than your shoulders, bend your knees slightly, and spread your feet outward (approximately to an angle of 45 degrees).
  3. Place a dumbbell or kettlebell between your legs. This is your starting position.
    As you inhale, begin to get lower, slowly bending your knees. Flexion will occur in your hip and knee joints. Lower yourself to a position until the hips are parallel to the floor and stretching.
  4. Do not hurry. In the negative phase (when you sit down), the squat speed should be slow (time reference is 3-4 seconds). After that, do not get up right away, you will feel good stretching of the hips, only after that, on the exhale, bring the body to its begin position, pushing the heel off the floor.
  5. Repeat the specified number of reps.
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