The Most Effective Way to Deadlift for Muscle and Strength (Sumo Technique Explained)

So guys this is Part 1 of the 3-part deadlift mini-series I'll be running for the rest of February on Tuesdays. The deadlift is so technical that I think it deserves 3 episodes to be covered reasonably well. The same can probably be said for the squat and bench press, so I may follow up on those with another dedicated "errors" video and/or videos on specific modifications for different bodytypes (height, arm lengths, etc) and maybe yet another on their variations. Anyway, I hope you guys enjoy Part 1 and I'll be back next week with Part 2 on the conventional deadlift. Peace!

I saw a meme of Ronnie Colman with someone asking him, "How did you get so big?" to which his reply was, " I never ever ever pull summo!"

My favorite deadlift is the one where you lay flat on a bench and push the weight away from your chest I forget what it's called but that ones the best by far

Need more money for more weights. Not crippled enough.

Ss stretchy

Just a note: if you have hip arthritis, sumo DL is your friend :) much safer & painless.

Im new to dead lifting and i got a bad back this video has help alot thank you

Wow, you didn't even mention chalk for grip. Don't use alternating grip just put chalk on your hands and do double over hand or at most use straps. Over/under definitely puts you a great risk of bicep tear. Jeff may have not seen it himself but it happens a lot and the alternating grip is usually the culprit.

Thank you for this!!

i do sumo because im 6ftt 3

So I'm struggling with this because when I see your sumo squat you have still great range of motion but fuck I'll see people move 40-60% of the rom of deadlift otherwise and it just seems like bullshit

This guy fucks am I right

Was always scared to try deadlift in fear of messing up my back. I’ve been watching your technique videos and decided sumo feels most comfortable to be. I’ve been practicing and filming myself with a broom to gain confidence. Tried deadlift for the first time today and maxed out at an even 300. Thank you Jeff, this has been very helpful!

Sumo is cheating

Always love watching this guy after my workout.

New sub! Started recently by finding Athlean X, Gregg, D. and then Dr. Mike. Honestly, after finding out the drama, shilling and outright fraudery some of these channels traffic in, I'm glad to see this level of education is available. I also like Scott Herman. Looking forward to working through all you vids, and very pleased that you seem to take the time to recognize that a lot of us are either returning to the gym long after HS/college, or just new.

i legit would prefer to do deadlifts any day of the week, but squats are just too mental. I think it's the psychological aspect that if you can't get the last rep your about to make yourself look like a baffoon infront of all the cute girls.

Bᵃr

Liked - esp due to the final seconds )))

Errrrr, you don't have to do mixed grip if you are using the hook technique

The bar be hitting my Pp

Berrrr
Into the berrr
Grab the berrr

Steve Buscemi doing voice overs now?

Genuine question: why do people wear those long socks?

Jeff i love your videos, please make a video diving deep into hex bar deadlift. Love from Amsterdam.

Summary
No more than 1-5 reps, No more than 1-2 workouts per week
Use flat shoes and long socks
Approach the bar and stand with your shins about half an inch behind the bar. Bar should be roughly centred on the tongue of your shoe.
Move your feet as far out laterally as they can go while having the heels in line with the knees
Flare your feet out by 30-40 degrees such that the feet point towards the frontmost point of the plates
Get your hands down to the bar by pushing your hips back and hinging. When you can hinge no more move your knees slightly forwards and outwards towards the toes to let the hands reach the bar
Arms should hang down straight at shoulder width. But you can be flexible around this.
You can use double overhand or alternate hand grip. Dig the bar into the base of the hand. Drive your pinky finger into the bar.
Pack your lats by thinking of pulling the bar close and tight to your shins. This also prevents the bar from drifting in front of you when you lift.
Pull your back into a neutral of flat position creating a stretch in your hamstrings. Maintain this flatness throughout the lift.
Take a deep breath and lean your body a slightly in front of the bar. In this position the Scapula, The Bar and the Middle of the foot should be in a straight line.
Pull the slack out of the bar by applying slight upward tension. Such that the bar raises about 1 mm pushing against the weight plate hole.
Lead with your chest and pull the bar of the floor explosively. While keeping the chest up, Thrust your hips forward and drive your feet into the ground. But take care to not let the hips shoot up. Focus more on keeping your chest up while thrusting your hips forward.
Keep tightness or an Isometric contraction in 3 areas as you lift - Lumbar spine(Don’t let it round), Shoulder blades (retract them), Shoulders (pull the bar tight towards your leg). Left the bar in a straight line over the midfoot dragging it against the shins.
Finish the lift by locking out your knees by straightening your legs, hips by squeezing your glutes and shoulders by simply lifting your chest up.
Don’t resist the negative too much but guide it to the starting position to maintain consistency in starting position.
Lower the bar by setting your hips back till the bar is just about to clear your knees then allow the knees to bend. This may vary from person to person

I feel kinda confused when ppl say never bend yor back when lifting weights, but when i see these deadlifts i see waist flexing forward and then getting straight, looks like it bends and lift as well along with leg muscles!! Can someone explain

A sumo deadlift PR cannot lift the same weight under conventional conditions so that is like cheating to me

I'm still struggling to keep my ass down, but rewatching this video every now and then helps to improve my technique and I already more than doubled what I could deadlift over the last 2-3 months thanks to you!

who uses a mixed hook grip ?

I prefer the double over hand sumo style

After deadlifts conventional for 5 years, I’m about to go pull sumo for the first time. I actually messed around with it yesterday just working on form, I couldn’t believe how easy 3 plates was. I’m absolutely gonna be able to pull more.

I find squats to be twice as physically and mentally demanding as the deadlift (sumo). I lift a lot more weight on my deadlift as well, my squat is much weaker. Is this a sign that im doing squats wrong or could it just be my body proportions that make it this way for me (short manlet long arms)

Would you recommend Sumo for long leged individuals?

Does the 1-2 times per week include Romanian and other forms of deadlift too? I do the Romanian in the 6-8 rep range.

Mixed grip? Goodbye biceps

Even the best tutorial on how to do it properly can't outmatch someone giving you directions face to face as you do it by yoursef.
Although great job💪🏻

How do I get the bar off the ground? Do I use my back or use my back?

How do you know if you are better suited for conventional or sumo
I feel comfortable with conventional but I don’t know

I am curious what your thoughts are on trap bar deadlifting....

Thank you soooo much bro,I'm use to conventional but now I'm keen to sumo with your tips and experience again thank you

This video sucked I was too distracted by how massive his back was.

My man’s got hips the size of a pencil and lats the size of a semi truck

I prefer a wide stance, but I didn't know there were different stances. I may try alternating each week. Thank you

I just started deadlifts. But I don't get it why do 1or 2 p/w ?

I do deadlift 4sets of 10reps starting from 30kg till 50kg on last set everyday + same for back squat. I have no problem accept sweet ache on back, ham and glute. It's been 2 weeks my aim to get to 80-100kg. Again why 2-3 per week ?