![]() Reverse the movement slowly and mindfully, keeping the bar close to your body to avoid injury to your lower back.Squeeze your glutes and fully lock out your knees and hips at the top position.Pull the bar along your legs as close to your body as you can and press through your heels as you push through your legs to raise up.Inhale and drive your legs into the ground while pulling the bar up.Pull up on the bar until it comes into contact with the top of the inner circle of the weight plate while simultaneously pressing your legs into the floor.Grasp the bar with an overhand or mixed grip and slide your shoulder blades back and down, locking them into place.Turn your quadriceps so your femurs rotate open in your hip sockets, lining up your knees with your feet and toes.Engage your lower back, legs, and glutes so you feel as if your whole body is turned on and your muscles are activated. Brace your core and bring your hips toward the bar.Psst! Need more help? Read about six tips to improve your deadlift training. J Strength Cond Res XX(X): 000-000, 2019-The average concentric velocity. While there are huge benefits to reducing your range of motion with a wide stance, it takes a. fferences between the front and back squat and conventional and sumo deadlift. Rather, the sumo deadlift is simply different. Of all the powerlifts, the sumo deadlift might be the trickiest. And rest assured that any gains you make doing it sumo will translate to your traditional deadlift. The sumo deadlift engages the quads and glutes to a greater extent than. Now, none of this is to say that the sumo deadlift is inherently better than a conventional deadlift. Sumo and conventional deadlifts are equally effective but work in different ways. Plus, it’s more leg-intensive, and your legs are likely stronger than your back.Īnd lastly, because of the positioning, your glutes and quads are going to get a better workout. Again, it’s largely because you’re closer to the ground, meaning the range of motion is decreased and you don’t have to move the weight as far. Third, you can lift more weight with a sumo deadlift compared to a conventional one. Because it uses your legs more to drive the barbell upward, and because your spine gets to stay more upright, your core is in a less vulnerable position, compared to conventional deadlifts. The mechanics of it tend to be easier for most athletes. There are a number of reasons you might opt for the sumo deadlift.įor starters, it’s more beginner-friendly. What Do Sumo Deadlifts Instead of Traditional Deadlifts? Now that you have a basic idea of how to do a sumo deadlift, let’s talk about why you might choose this over a traditional deadlift. ![]() A good cue to keep in mind is “chest up, hips down.” One common deadlifting mistake that athletes make is letting their hips go up before everything else. After the barbell passes your knees, drive through your hips while continuing to extend your legs until you are standing fully upright with your torso in line. Keep the barbell close, and think of keeping your chest and hips in position. Once that happens, take a big breath and drive through your legs to lift the bar off the ground. This will help you avoid ripping the bar off the ground, instead making the movement more fluid and smooth, and giving you more control.īegin to pull on the bar just slightly, without actually moving it or lifting it off the ground. Once you’ve got a grip on the bar, you first want to build some tension - something you should aim for with every lift. To meet the bar, you’re going to need to bend your knees more than a traditional deadlift, which uses your back much more. They need to be wide enough so that your elbows have room to rest in between your knees, and your shoulders should be almost straight over the bar. How to Do a Sumo DeadliftĮxactly how wide your feet are will vary from lifter to lifter. Let’s talk more about how to do it and why you might choose this over a traditional deadlift. There are a few different ways of deadlifting, ranging from the Romanian deadlifts (which are great for our hips) to sumo deadlifts (which are great for our quads). This is the basic setup for the sumo deadlift. What Is Sumo Deadlift Sumo Deadlift has a broader leg position than the traditional deadlift. With the sumo deadlift, you widen your stance and bring your grip inside your legs. In a traditional deadlift, your feet are roughly hip-width apart and your grip is just outside your legs. The sumo deadlift and traditional deadlift both have the same objective: pick the barbell off the ground.
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