Exercise library / Back
Sumo deadlift
Back · Barbell
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Glutes, Adductors, Quads.
Secondary: Lower back, Traps, Forearms.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Markløft sumo
- Svenska Sumomarklyft
- Dansk Sumodødløft
- Deutsch Sumo Kreuzheben
- Español Peso muerto sumo
- Italiano Stacco sumo
- Português Levantamento terra sumô
- Русский Становая тяга сумо
- Français Soulevé de terre sumo
Related back exercises
- Single-arm dumbbell row
- Chest-supported dumbbell row
- DB pullover
- Shrugs (dumbbells)
- Romanian deadlift (dumbbells)
- Seal row
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.