The sandbag sumo deadlift is very similar to the standard deadlift, however, there is one key difference. When performing a standard deadlift your feet are hip width apart and your grip is slightly wider than your legs. When performing a sumo deadlift, your feet are as wide as possible with your grip inside your legs. There are a number of benefits to using the sumo deadlift over a standard deadlift. 1) The mechanics of the movement is easier for beginners 2) Causes less stress on the back as the legs are used more, and the spine is in an upright position 3) It’s possible to lift heavier weights as your body is closer to the ground and the sandbag has less distance to travel, and, because the exercise places more emphasis on the stronger leg muscles over the weaker back muscles.

Teaching Points

  1. Stand with your feet as wide as possible.
  2. Point the toes out slightly.
  3. The sandbag will be positioned between your heels.
  4. Hinge at the hips, keep a neutral spine, try to maintain an upright position and look forward and down.
  5. Grasp the sandbag with two hands.
  6. Inhale into the belly and keep the core braced.
  7. Drive through the hips, keep your weight on your heels and squeeze the glutes until your body reaches full extension.
  8. Exhale at the top.
  9. Reverse the movement.

Common Problems & Solutions

Error: Leaning too far forward
Correction: Sit back on the hips and keep the weight on your heels with your chest facing forwards.

Error: Over extending at the top of the movement.
Correction: Finish the movement with your ankles, knees and shoulder in a perpendicular to the floor.

Error: Losing neutrality through the spine
Correction: Keep your chest up and shoulders back.