SUMO DEADLIFT
Wide-stance deadlift with a more upright torso. Greater glute and quad emphasis than the conventional deadlift.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Stand with feet wider than shoulder width, toes pointed out significantly.
- 2
Grip the bar inside the legs, hands shoulder-width apart.
- 3
Set the back — neutral spine, chest up, hips low.
- 4
Drive the knees out and push the floor away.
- 5
Keep the bar close to the body throughout.
- 6
Lock out at the top — full hip extension.
THE STANDARD
Full hip extension at the top. Neutral spine throughout. Bar starts from the floor each rep.
COACHING CUES
COMMON MISTAKES
Knees caving inward — drive them out actively.
Hips rising before the bar leaves the floor.
Rounding the lower back.
SCALING / SUBSTITUTIONS
Conventional deadlift if sumo stance is uncomfortable.
Reduce load and focus on movement quality.
Kettlebell sumo deadlift as a lighter alternative.
300WOD APPLICATION
The sumo deadlift is an alternative to the conventional deadlift at Hoplite Standard and above, particularly for athletes with hip mobility that suits the wider stance.