Movement Monday: The Sumo Deadlift

October 19, 2021
Movement Monday: The Sumo Deadlift

We love to deadlift at enduraLAB. A big question lately has been, “What are the differences between the Sumo and Conventional Deadlift?” Visually, you can see a big difference pertaining to your set up position. Due to the positioning of the feet/hips, the Sumo set up recruits more motor units in the Glutes and Quadriceps. Your glutes get more work with your feet turning out and your hips more externally rotated, which is their primary action. Also, to achieve full lockout and knee extension your quadriceps are highly used. Another benefit to the Sumo Deadlift is the decreased tension on the low back with your torso in a more upright position. Give the Sumo Deadlift a try and feel the difference!


Some of our favorite cues

How to scale:  

Two Workouts to Improve Your Sumo Deadlift

  1. Strength Set - On a 15:00 Running Clock…
  2. Work up to a Heavy Set of 5 reps.
  3. The focus here should be working up in weight each round with about 2:00 minutes of rest in between each set.
  4. You should not take more than 7 Sets to reach your goal of a heavy set of 5 reps.
  5. A good way to attack this would be: 10x, 8x, 8x, 6x, 6x, 5x
  6. Power Set – 8 sets of 3 Reps

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