Smith Sumo Deadlift

Smith Sumo Deadlift


This exercise is a variation of the deadlift that involves using a Smith machine and a sumo stance. It primarily targets the muscles in the lower body, including the glutes, hamstrings, and quadriceps.

Muscle Group

Equipment Required

Smith Sumo Deadlift Instructions

  1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Place your hands on the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Bend your knees and lower your hips, keeping your back straight and your chest up.
  4. Engage your core and lift the barbell off the ground, driving through your heels.
  5. As you lift the barbell, keep your back straight and your chest up.
  6. Once you reach a standing position, pause for a moment and then lower the barbell back down to the ground, keeping your back straight and your chest up.
  7. Repeat for the desired number of repetitions.

Smith Sumo Deadlift Form & Visual

Smith Sumo Deadlift

Smith Sumo Deadlift Benefits

  • Strengthens core muscles
  • Improves balance and stability
  • Engages upper body muscles, including arms, shoulders, and chest
  • Increases flexibility in hips and lower back
  • Can be modified for different fitness levels
  • Helps to prevent lower back pain
  • Improves overall posture
  • Can be done anywhere without equipment

Smith Sumo Deadlift Muscles Worked

  • Glutes
  • Hamstrings
  • Quadriceps
  • Erector spinae
  • Abdominals
  • Forearms

Smith Sumo Deadlift Variations & Alternatives

  • smith-sumo-deadlift
  • conventional deadlift
  • trap bar deadlift
  • single-leg deadlift
  • stiff-legged deadlift