Smith Sumo Deadlift
Description
The Smith machine sumo deadlift is a wide-stance hip-hinge exercise performed on the guided Smith bar. The wide stance shifts emphasis to the quadriceps and adductors, and the guided path removes horizontal bar drift, making it easier to maintain an upright torso.
Muscle Group
Equipment Required
Smith Sumo Deadlift Instructions
- Set the Smith bar at the lowest position or on the floor stops. Stand with a wide sumo stance inside the machine, toes turned out 30 to 45 degrees.
- Grip the bar shoulder-width apart with hands inside your knees. Twist to unrack.
- Set your back flat, chest tall, and knees pushed out over your toes.
- Drive through your feet and extend your hips and knees to stand up. Keep the bar close to your body along the guided track.
- Lock out by standing tall with glutes squeezed. Do not lean back.
- Lower the bar under control by hinging at the hips and bending the knees.
- Repeat for the desired number of reps. Twist to re-rack when finished.
- Adjust stance width and toe angle to find your strongest position.
Smith Sumo Deadlift Form & Visual
Smith Sumo Deadlift Benefits
- Guided bar path removes horizontal drift for easier form
- Wide stance shifts emphasis to quads and adductors
- More upright torso reduces lower-back stress
- Easy to set up and load progressively
- Useful variation for lifters learning the sumo pull
- Builds the glutes, quads, and inner thighs
Smith Sumo Deadlift Muscles Worked
- Gluteus maximus
- Quadriceps
- Adductors
- Hamstrings
- Erector spinae
- Forearms and grip
Smith Sumo Deadlift Variations & Alternatives
- Barbell Sumo Deadlift
- Smith Stiff Leg Deadlift
- Kettlebell Sumo Deadlift
- Dumbbell Sumo Deadlift
- Smith Sumo Romanian Deadlift
- Pause Smith Sumo Deadlift
