Semi Sumo Deadlift
Table of Contents:
Exercise Information
- Alternative Names: Sumo squat deadlift
- Type: Powerlifting
- Experience Level: Intermediate
- Equipment: Barbell
- Muscles Targeted: Hamstrings, quads, glutes, lower back
- Mechanics: Compound
- Average Number of Sets: 3-4 with 5-10 reps each
- Variations: None
- Alternative: None
The semi sumo deadlift, popularized by the American powerlifter Ed Coan, is a sumo deadlift variation performed in the same way as the conventional deadlifts except with a wider stance and a round-back. This modified sumo deadlift is mostly used by powerlifters who want to maximize the amount of weight they can lift. It engages the inner thighs and glutes more than the traditional sumo barbell deadlift.
Semi Sumo Deadlift Exercise Information
- Alternative Names: Sumo squat deadlift
- Type: Powerlifting
- Experience Level: Intermediate
- Equipment: Barbell
- Muscles Targeted: Hamstrings, quads, glutes, lower back
- Mechanics: Compound
- Average Number of Sets: 3-4 with 5-10 reps each
- Variations: None
- Alternative: None
How to do Semi Sumo Deadlift
Start the exercise with lighter weights, ranging from 200-300 lbs. As you stand with a wider than your shoulder-width stance, keep your legs and forearms in contact with each other. Lifting the weight by rounding your back opens both your hip and knee angle during the start, bringing the hips closer to the weight.
Semi Sumo Deadlift
Tips
- Do not perform the exercise by retracting your shoulder blades, as it shortens your arms’ length and makes the workout mechanically inefficient.
- Experiment with the toe angle, keeping it neutral or slightly out, to see what works best for you.