AdvancedCompoundGym

Sumo Deadlifts: Wide Stance, Long Spine

A wide stance shortens the range and asks more of the adductors and glutes. The setup is different from a conventional pull, and it still has to be braced.

Sumo deadlift front view: start, lift, and lower with barbell — Sumo Deadlift movement illustrations

The prescription

Sets: 3–5 sets
Reps: 3–6 reps
Rest: 3 min
Time: About 18 min

Equipment. Barbell

Muscles. gluteus maximus, adductors. Also quadriceps, hamstrings, erectors

Starting position

Take a wide stance with toes turned out so the knees can track over them.
The bar stays over the mid-foot. Grip the bar inside the knees, arms straight down.
Hips are closer to the bar than in a conventional setup. Chest is proud and the back is long.

How to move

Push the knees out over the toes and push the floor away.
Keep the bar close as the hips and chest rise together.
Finish tall, with the glutes squeezed and the ribs down.
Lower under control if you are using lighter reps. Heavy singles may be lowered faster, still with a plan.

Common mistakes

A stance so wide that the knees cave and the feet roll in.
Starting with the hips too high and yanking with the back.
Letting the chest fall so the bar moves out in front.

Variations

Conventional deadlift
Wide-stance good morning

Progressions

Add load slowly.
Pause just off the floor to build a stronger start.

Regressions

Romanian deadlift
Goblet squat

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
If the hips feel pinched in a wide stance, narrow it until the position is comfortable.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

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Programs that use it