22 Oct 2018 – Cycle 6 Key Movement - The Sumo Deadlift

The Sumo Deadlift, which is one of the main deadlift variations used in powerlifting and formal deadlift training, is done with a wider stance and more upright torso than the conventional deadlift.

There are 3 main benefits to choosing to do sumo style of deadlift…

Increased pulling strength: Similar to the conventional deadlift, the sumo deadlift is another deadlift variation that can be used to increase overall pulling strength and muscle mass. We find the majority of people can lift more on the Sumo Deadlift over the conventional deadlift, this is most likely due to the decreased range of motion and the more vertical back angle.

Decreased lumbar stress: Unlike the conventional deadlift, the sumo deadlift has a lifter assume a more vertical torso positioning due to the wide stance. By increasing the vertical angle of the back (i.e the torso is more upright), the lower back is not stressed as much as in movements like the Romanian or conventional deadlift. This can be beneficial for lifters who want to limit lower back stress, monitor training volume to the erectors, or simply address different aspects of the pull.

Quadriceps and glute strength: Due to the wider stance and the resulting torso/hip/knee angles in the set up, the sumo deadlift targets the glutes (your butt) and quadriceps (front of the thigh) to a greater extent than a conventional deadlift.

While not often seen in CrossFit WODs or training programs, the sumo deadlift can be used to develop leg and hip strength in varied movement patterns other than just squats and conventional deadlifts. This variety helps to keep pushing progress and the movement patterning can potentially help you be better prepared for functional based movements in future competition, training, or life in general.


A) Strength: Sumo deadlift
Establish a 1 rep max

B) Conditioning
5 Rounds for time:
12 Deadlifts
9 Hang power clean
6 Push jerk
* Rx is 70/45 kg