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What muscles do the sumo deadlift work?

3 min read

Asked by: Lori Leal

Sumo deadlifts build strength in the posterior chain, which includes the back, glutes, and hamstrings, while also activating the quadriceps and adductor muscles.

What are the benefits of sumo deadlifts?

Like the standard deadlift, this exercise engages all the major muscle groups. It’s particularly effective for the quads and glutes, but it also targets the adductors, hamstrings, traps, erector spinae, and core muscles. When done right, sumo deadlifts can help develop your hips and posterior chain.

What part of your back does sumo deadlift work?

Like other deadlift variations, the sumo deadlift (demonstrated here by NYC-based trainer Rachel Mariotti) works your posterior chain (the back of your body), including your lower back, glutes, and hamstrings. Bracing your core during this movement will also build strength and stability in your abs.

What muscles are used in sumo?

Muscles worked: This movement pattern strengthens your quadriceps, glutes, hips, hamstrings, and calves, with an extra focus on your inner thighs and abductors.

Is sumo deadlift for legs or back?

The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional deadlift has a more equal balance between the lower back and hamstrings. You’ll have to test each deadlift out to see which one is more comfortable.

Do sumo deadlifts grow glutes?

Sumo deadlifts build strength in the posterior chain, which includes the back, glutes, and hamstrings, while also activating the quadriceps and adductor muscles.

Can sumo deadlifts replace squats?

And if you can squat heavy stick the squatting heavy. But. The way to look at a sumo deadlifts is a way to build quad strength and squat strength.

Do sumo deadlifts grow quads?

The muscles used in the sumo deadlift are the:



Glutes. Hamstrings. Quadriceps. Calves.

Which deadlift is best for quads?

Trap bar deadlift



While most deadlift variations focus more on the posterior chain, trap bar deadlifts work the quads to a high degree as well. Unfortunately not all gyms will have a trap bar available, but if you’re lucky enough to have one, take advantage of it.

Why is sumo deadlift cheating?

The sumo deadlift is often called out for being cheating because it appears, to the untrained eye, to be an easier lift mostly due to a reduction in range of motion. While the claim does stand, sumo deadlifts do move a distance of approximately 20-25% shorter than that of conventional deadlifts.

Which deadlift is best for glutes?

The Single Leg Deadlift



This is a great exercise to target your glutes and it’s an effective one with or without weights. This is an exercise that’s done while you balance on a single leg. If you want a nice, balancing element to the lift, the single leg deadlift is the way to go.

What body type is best for sumo deadlift?

Ideal Body Type: Those with long limbs and a short(er) torso are generally best suited for the Sumo Deadlift. Their long arms will reduce the total range of motion and the wide stance will inhibit their knees from blocking the bar path on the way up.

Is sumo harder than conventional deadlift?

Are Sumo Deadlifts Harder? Sumo deadlifts are a harder deadlift variation for those who have limited hip mobility and are weak through the quads. The sumo deadlift moves slowly off the ground and so it requires lots of tension to be harnessed through the legs when compared to conventional.

What is the hardest deadlift?

501 kg

The heaviest deadlift is 501 kg (1,104.5 lb), and was achieved by Hafþór Júlíus Björnsson (Iceland) at Thor’s Power Gym, Kópavogur, Iceland, on .

Can you lift heavier with sumo deadlift?

Because the sumo deadlift usually allows for a heavier load to be lifted, this allows you to overload your muscles with more weight than they’re used to handling.