Keep (Sumo) Deadlifting: Unorthodox Rehab for Lumbar Injuries

Keep (Sumo) Deadlifts: Unorthodox Rehab for Lumbar Injuries

The Sumo Deadlift: A New Way To Recover From Back Pain?

It’s been known that sumo deadlifts are effective way to recover from back injuries. However, many people have never tried it before because they think it’s too difficult or not safe enough. Well, I’m here to tell you that it isn’t hard at all! You just need to do some basic things right.

You may wonder why I’ve decided to write this article. Why don’t I just go out there and say “I’ve found the best way to recover from back pain!”

But, if I did that, what would happen?

People wouldn’t believe me because they’d assume that my method was dangerous or impossible. So, instead I’ll give you the facts so you can make your own decision based on them.

First off, let’s get one thing straight: There is no such thing as a “safe” way to lift weights. That’s like saying there’s no such thing as a good way to sleep. If someone told me that sleeping on our backs every night would prevent me from getting cancer, I’d laugh in their face and tell them they were full of crap. The same goes for lifting heavy weights.

It’s impossible to say which method is “safer” than the other because all it takes is one little slip-up and you could end up with a serious injury.

The next thing I need to tell you is that I’m no expert on fitness, weightlifting or muscle building. I’m just an average guy who’s mildly into working out and took a lot of time to learn what I know. So if you’re thinking of trying out this program, then you better get your doctor’s permission first. Also, be sure to learn from a personal trainer or someone else with experience on how to do the lifts properly.

So, let’s get to it!

What is a sumo deadlift?

As I said earlier, it’s a type of deadlift where you use a “sumo” stance, which means your legs are spread out wide when you grab the bar. It’s also known as the “wide stance deadlift”. It’s a common thing for powerlifters to do because it helps them lift more weight, but you don’t have to be a powerlifter to do it.

I don’t know about you, but I’ve never seen anyone do this exercise at my gym. That’s probably because most people don’t even know this exercise exists! Of course, that’s never stopped me from doing an exercise before. I learned how to do it through the help of a personal trainer and later experimented with different ways of doing it.

How does the sumo deadlift help you recover from back pain?

Just like conventional deadlifts, this exercise targets your whole back. Your back muscles contract and relax as you raise and lower the bar. Because of this, I recommend that you only start with an empty bar (45 pounds) and slowly build your way up from there. You don’t want to overdo it on your first try. Don’t rush it!

Even though your lower back will get a good workout, the main muscle that gets targeted the most is your…guess! That’s right, the glutes!

Deadlifts are a great exercise for working out your butt, and sumo deadlifts are even better because you’re spreading your legs out. This puts more emphasis on the glutes and takes some stress off of the lower back.

Keep (Sumo) Deadlifting: Unorthodox Rehab for Lumbar Injuries - GymFitWorkout

Unlike conventional deadlifts, this exercise doesn’t target your hamstrings as much. That’s another reason why I recommend doing it if you have a bad back.

Sources & references used in this article:

Biomechanical effects of shod vs. unshod deadlift in males by J La Marche – 2019 –

The complete guide to functional training by A Collins – 2012 –

MAYA, or how the book” Hit Makers: The Science of Popularity in the Age of Success” applies to exercise science by J Pilotti –

Strongman training–a rationale for its inclusion in S&C: Part 2 by A McManus, JM O’Driscoll, D Coleman… – The Journal of the UK …, 2017 –