Sumo Deadlift

Muscles worked by the Sumo Deadlift

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

Lower BackErector SpinaeHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Sumo Deadlift

1. Stand with feet wider than shoulder-width, toes pointed outward.
2. Grip the bar between your legs.
3. Brace your core and drive through your heels to stand.
4. Lower under control.
5. Repeat.

Form tips

• Keep the bar close to your body.
• Push your knees out in line with your toes.

At a glance

Sumo Deadlift in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Dumbbell Deadlift
• Dumbbell Romanian Deadlift
• Good Morning
• Hex Bar Deadlift
• Kettlebell Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "sumo-deadlift",
  "name_en": "Sumo Deadlift",
  "name_de": "Sumo-Kreuzheben",
  "name_es": "Peso Muerto Sumo",
  "description_en": "A deadlift variation with a wide stance that shifts emphasis to the glutes, quads, and inner thighs.",
  "description_de": "Eine Kreuzheben-Variante mit breiter Fußstellung, die den Fokus auf Gesäßmuskeln, Quadrizeps und Adduktoren verlagert.",
  "description_es": "Una variante del peso muerto con postura amplia que desplaza el énfasis hacia glúteos, cuádriceps e interior de los muslos.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "back",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength",
    "power"
  ],
  "tags": [
    "powerlifting",
    "leg_day",
    "shoulder_safe",
    "knee_safe"
  ],
  "variation_group": "deadlift",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with feet wider than shoulder-width, toes pointed outward.",
    "Grip the bar between your legs.",
    "Brace your core and drive through your heels to stand.",
    "Lower under control.",
    "Repeat."
  ],
  "instructions_de": [
    "Stehe breiter als schulterbreit, Zehen nach außen gedreht.",
    "Greife die Stange zwischen den Beinen.",
    "Spanne den Core an und drücke durch die Fersen in den Stand.",
    "Kontrolliert absenken.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Párate con los pies más anchos que el ancho de los hombros, con los pies apuntando hacia afuera.",
    "Agarra la barra entre las piernas.",
    "Contrae el core y empuja a través de los talones para levantarte.",
    "Baja de forma controlada.",
    "Repite."
  ],
  "tips_en": [
    "Keep the bar close to your body.",
    "Push your knees out in line with your toes."
  ],
  "tips_de": [
    "Halte die Stange körpernah.",
    "Drücke die Knie in Linie mit den Zehen nach außen."
  ],
  "tips_es": [
    "Mantén la barra pegada al cuerpo.",
    "Empuja las rodillas hacia afuera en línea con los dedos de los pies."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/sumo-deadlift-start.webp",
      "peak": "images/flat/sumo-deadlift-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "sumo-deadlift");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.