Sumo deadlift
The sumo deadlift is a strength-building exercise that requires a wide-stance with toes pointed outward and a grip placed inside the legs. Not only is it a compound movement that targets the hamstrings, glutes, and upper back/traps, it also emphasizes stretching and strengthening of the adductor and hip muscles. This exercise is widely accepted in powerlifting competitions as an alternative to conventional deadlifts.
To properly perform a sumo deadlift, begin by positioning your feet about twice shoulder width apart with toes pointing outward. Be sure to keep your back straight and chest up throughout the exercise, and engage your core. Reach down and grab the bar with your hands placed inside your legs. Take a deep breath and drive up through your heels while keeping the bar close to your body. When you reach the top of the movement, pause for a moment and slowly lower the weight back to the starting position.
This exercise can be done with either a barbell or a pair of dumbbells. You can also use a trap bar to perform sumo deadlifts. Doing so will reduce the stress placed on your lower back and allow you to use a heavier weight. Other variations include using a kettlebell, a band, or even a sandbag.
If youre looking to increase your strength and sculpt your lower body, the sumo deadlift is an excellent choice. Not only does it work the major muscles of the lower body, it also helps to improve flexibility and strength in the hips and adductors. Give it a try today!
Type:
Powerlifting
Muscles Used:
Hamstrings
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- The sumo deadlift is an excellent choice for building overall strength, power, and size.
- The wide-stance and grip placement inside the legs helps to reduce stress on the lower back and allows for heavier weights to be used.
- This exercise works the major muscles of the lower body, while also improving flexibility and strength in the hips and adductors.
- It has all the full-body strength benefits of the conventional deadlift with many finding it easier on the lower back.
- The sumo deadlift can be done with a barbell, dumbbells, a trap bar, kettlebell, band, or sandbag.
Step by Step Instructions For Sumo deadlift
- Position your feet about twice shoulder width apart with toes pointed outward.
- Keep your back straight and chest up throughout the exercise.
- Engage your core.
- Reach down and grab the bar with your hands placed inside your legs.
- Take a deep breath.
- Drive up through your heels while keeping the bar close to your body.
- Pause for a moment at the top of the movement.
- Slowly lower the weight back to the starting position.
- Repeat the exercise for the desired number of repetitions.
Warm Up Tips
- Start with a wide stance: Position your feet about twice shoulder width apart with toes pointed outward.
- Maintain proper form: Keep your back straight and chest up throughout the exercise. Engage your core for stability.
- Choose your grip: Place your hands inside your legs and choose between a pronated grip, mixed grip, or hook grip.
- Take a deep breath: Before lifting, take a deep breath to brace your core and prepare for the movement.
- Drive through your heels: Push through the floor, spreading your feet apart, with your weight on the back half of your feet.
- Keep the bar close: Throughout the movement, keep the bar close to your body to maintain control and maximize efficiency.
- Lean back at the top: As the bar passes through your knees, lean back and drive your hips into the bar. Pull your shoulder blades together.
- Control the descent: When lowering the weight back to the ground, bend at the hips and maintain control throughout the movement.
- Variations to try: Experiment with using different equipment such as a barbell, dumbbells, trap bar, kettlebell, band, or sandbag.
- Focus on strength and flexibility: The sumo deadlift targets the hamstrings, glutes, upper back/traps, adductor, and hip muscles. It helps improve strength
Sumo deadlift Safety Tips
- Ensure proper form: When performing a sumo deadlift, it is crucial to maintain proper form throughout the exercise. Keep your back straight and chest up, engaging your core muscles. This will help prevent injuries and maximize the effectiveness of the exercise.
- Start with a suitable weight: Beginners should start with a lighter weight and gradually increase as they become more comfortable and confident with the movement. Using a weight that is too heavy can lead to poor form and potential injuries.
- Warm up properly: Before starting any exercise, including the sumo deadlift, it is important to warm up your muscles and joints. This can be done through dynamic stretches, light cardio, or mobility exercises to prepare your body for the workout.
- Use proper footwear: Wearing appropriate footwear is essential when performing the sumo deadlift. Opt for shoes that provide stability and support, such as weightlifting shoes or cross-training shoes. Avoid shoes with excessive cushioning, as they can hinder stability.
- Breathe correctly: Breathing plays a crucial role in maintaining stability and strength during the sumo deadlift. Take a deep breath before lifting the weight and exhale as you reach the top of the movement. Avoid holding your breath, as it can increase intra-abdominal pressure and potentially lead to dizziness or fainting.
- Control the weight: When lowering the weight back to the ground, focus on controlling the movement
Incorporating Into Other Workouts
The sumo deadlift is an excellent choice for incorporating into workouts to build overall strength, power, and size. It can be used as a substitute for the conventional deadlift or as an additional exercise to target different muscle groups. Here are a few ways to incorporate the sumo deadlift into your workouts:
1. Strength and power training: Include the sumo deadlift as a primary compound movement in your strength training routine. Perform 3-4 sets of 6-8 repetitions with heavy weights. This will help develop overall strength and power in the lower body, hips, and back.
2. Lower body and glute workout: Add the sumo deadlift to your lower body and glute-focused workouts. Combine it with exercises like squats, lunges, and hip thrusts to create a comprehensive lower body training session. Perform 3-4 sets of 10-12 repetitions with moderate weights to target muscle hypertrophy and size.
3. Full-body strength and conditioning: Incorporate the sumo deadlift into full-body strength and conditioning workouts. Combine it with exercises like bench press, shoulder press, rows, and core exercises for a complete workout. Perform 3-4 sets of 8-10 repetitions with moderate to heavy weights to challenge your entire body.
4. Superset or circuit training: Pair the sumo deadlift with other exercises in a superset or circuit format to increase intensity and maximize calorie burn. Alternate between the sumo deadlift and exercises