The next time you are in the gym and do deadlifts, take a page from the wrestler handbook and try it the sumo style. Named after the broad position that SUMO wrestler comes in before they meet their opponent, a sumo -deadlift is a twist on Conventional Deadlift It can help you reach your glute profits.
In a Sumo Deadlift, your feet start wider than your shoulders, giving you a strong base to lift the weight. Just like a conventional deadlift, it is a functional movement with a hanging pattern that mimics the behavior to pick up something from the ground. Because of this, training sumo -deadlifts can help you in your everyday life.
Experts displayed in this article:
Stephen ShehanIs a personal trainer and author of Garage Gym Reviews.
Benefits of a sumo -deadlift
While Sumo Deadlifts is a favorable exercise for everyone to add their repertoire, they are particularly useful for those who may have different restrictions that make a conventional death lift more challenging, such as lower back problems, for example.
“A Sumo -Deadlift is a great way to strengthen your rear chain, especially your glutes, hamstrings and hip muscles, without putting so much stress on the lower back,” says Stephen ShehanA certified personal trainer at Garage Gym Reviews. “The wide setting can make it a little easier for higher lifters to get to position compared to a traditional deadlift.”
In addition, a shorter range of movement is required for a wider posture that can enable you to lift heavier loads, says Sheehan.
What muscles does Sumo Deadlift work?
Although the Sumo -Dead lift is considered a lower body exerciseThe truth is that you use the entire body to perform the elevator. “Sumo Deadlift is mainly aimed at your glutes, hamstrings and quadriceps, but your traps and lazy muscles are also involved, as is your core,” says Sheehan.
How to make a Sumo Deadlift
In front of a step-by-step guide to make a sumo deadlift. However, we do it Romanian style (as shown above), which means that the movement starts from standing and the weight never moves on the floor.
- Start standing with your feet wider than the shoulder width apart and the toes turned out, with a kettlebell in the hands.
- Roll your shoulders down and back. Squeeze the shoulder blades together while pressing your arms on the sides of the body.
- Keep a soft bend in your knees, hinges forward from the hips. Keep kettlebell close to the body. Stop clicking when you feel the tension on the back of the legs.
- Drive away from the floor to stand up and keep kettlebell near the body.
- Repeat for 8-10 reps.
Tips for Correct Sumo Deadlift forms
To help you get the most out of the move, here are some tips on key form from Sheehan.
- Run out your knees. Sheehan explains that this will help to ensure that the bar remains as close to the hips as possible.
- Support your core. Your core is your body stabilizer, and Keeps it engaged helps to protect your lower back through the movement. To support your core, be sure to draw your rib cage against your hips.
- Hinges your hips. You want to make sure that you hang by running your hips back as the chest comes forward versus pushing your butt back.
Common sumo deadlift macarks
Since Sumo -Deadlifts can put you at risk for injury if you are wrong, it is important to see for these common mistakes that Sheehan says he often sees with clients.
- Keep the kettlebell too far away from the legs/body: You want the kettlebell to be as close to your skins as possible. Otherwise, you will put too much stress on the lower back. When the kettlebell is too far away from the body, it can also cause the shoulders to roll forward.
- Hyperextending at the top: Get up straight, but don’t lean back when you get to the top of the elevator. This can also put unnecessary stress on the lower back and hips.
- Goes too heavy, too soon: This can lead to injuries so make sure you feel comfortable with your technique and follow Progressive overload principles.
- Not engage your lats: By keeping your arms pressed against the body under the elevator, this will engage your lats, which helps protect your lower back and prevent the shoulders from rounding forward.
Brittany Hammond is a NASM certified fitness instructor, a fitness writer and an avid reader. In addition to PS, she has contributed to livestrong.com, good+good, very well fit and health.com. She has worked as a group conditioner for the past seven years.
