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Sumo deadlift workout: learn the wide stance and build the pull

This session teaches the sumo deadlift: hip mobility first, the wide stance with a dumbbell, then light sumo deadlifts in sets of 5, a wide-stance hinge for your hamstrings and inner thighs, the Copenhagen plank, and a carry for your grip. Keep it light at first: you're learning a position, not testing your strength. Newcomers in a trial lifted about the same with the sumo and conventional styles, so give sumo 4 to 6 weeks before deciding which suits you. New to deadlifts? Do the learn to deadlift workout first.

40 minIntermediate11 movesA dumbbell · A kettlebell · A barbell · A bench or boxBack · Abs · Glutes · Hamstrings · Quads · Adductors
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Cat-cow8 slow rounds
    Beginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. 90/90 switch8 reps
    Intermediate · 3D demoSlowly, only as far as your hips allowEasier: Reclined figure four (eye of the needle, Sucirandhrasana)Harder: 90/90 hip lift-off
  3. Cossack squat5 each side
    Intermediate · 3D demoOnly as deep as is comfortable; a smaller range with hip arthritis or impingementEasier: Sit squat (partial squat)Harder: Pistol squat
  4. Hip-hinge practice2 sets of 8
    Beginner · Glutes, Hamstrings, Back · 3D demoHands at your hip creases; push your hips backHarder: Dumbbell Romanian deadlift

The stance

Rest 60 s

  1. Plié dumbbell squat (sumo squat)2 sets of 8
    Intermediate · Quads, Glutes, Adductors · 3D demoOne dumbbell or kettlebell on long arms; feet wide and turned out only as far as your hips allow; knees over the middle toesEasier: Bodyweight squatHarder: Back squat with bands

Sumo deadlift

Rest 2 to 3 min

  1. Sumo deadlift2 or 3 lighter sets, then 3 sets of 5
    Advanced · Glutes, Quads, Hamstrings · 3D demoFirst two weeks: 1 work set of 5 with 3 or 4 reps to spare. Bar over the middle of your feet, hands inside your knees, knees out over your toes. Set it down and reset every rep; stop 2 or 3 reps shortEasier: Dumbbell Romanian deadliftHarder: Reverse band sumo deadlift

Hinge and inner thighs

Rest 90 s

  1. Wide-stance stiff-legged deadlift2 sets of 8 to 12
    Intermediate · Hamstrings, Glutes, Adductors · 3D demoHips back; lower only as far as your back stays flat; stop 2 or 3 reps shortEasier: Kettlebell deadliftHarder: Stiff-legged barbell deadlift
  2. Copenhagen plank1 set each side, 3 to 15 reps
    Advanced · Adductors, Abs, Shoulders · 3D demoShort lever first, with your top knee on the bench; expect sore inner thighs in the first weeksEasier: Hip adduction machine

Carry

  1. Suitcase carry2 walks of 20 to 30 m each side
    Intermediate · Abs, Forearms, Back · 3D demoStand tall without leaning towards the weightEasier: Farmer's carryHarder: Overhead carry (waiter's walk)

Cool-down (optional)

  1. Frog rock10 slow rocks
    Intermediate · 3D demoEasier: Adductor rock-backHarder: Active pancake lift-off
  2. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoHarder: Couch stretch

Tips

  • Find your stance: start with your feet about one and a half shoulder-widths apart and your toes turned out 30 to 45 degrees, and widen a little at a time while your knees still point over your toes and your hips feel fine. Competitive sumo lifters averaged 70 cm; you don't need to match them.
  • A pinch at the front of the hip, or pain in the groin: bring your feet in. With pelvic girdle pain in pregnancy, do the learn to deadlift workout with your feet no wider than your hips instead.
  • Add about 2.5 kg a session while every rep looks the same. Small changes in your back's shape are normal; a big change means the weight is too heavy for now.
  • Grip: double overhand for as long as it holds, then a hook grip or straps. A sudden pop at the front of the elbow with bruising needs an urgent treatment centre or A&E.
  • Back pain: pain up to 5 out of 10 that settles within an hour is acceptable; pain spreading down a leg is not. Numbness around the genitals or bottom, new bladder or bowel trouble, or symptoms in both legs: call 999.
  • Comparing styles? After 4 to 6 weeks, do a set of 5 in each style at the same effort and keep the one that moves more weight with less discomfort.
  • With high blood pressure, heart disease, glaucoma or a hernia, keep the weights moderate, breathe out on every effort and stop well short of failure.
  • Stop for chest pain, dizziness, unusual breathlessness or a racing or irregular heartbeat, and see the warning signs in our sumo deadlift guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the sumo deadlift workout: learn the wide stance and build the pull take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A dumbbell, A kettlebell, A barbell, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 8 of its 11 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.