Sumo Deadlift
Sumo Deadlift is a powerful exercise that primarily works the legs and lower body, including hamstrings, glutes, quads, and back muscles. This variation of the classic deadlift involves a wider stance, which reduces strain on the lower back and increases activation of the lower body.
Correct form and technique
Follow these steps to perform a Sumo Deadlift correctly:
- Stand with a wide stance, so your feet are slightly pointed outward and your shins touch the bar.
- Bend at the hips and knees while keeping your back straight, and grip the bar with your hands inside your knees, either with an overhand grip or mixed grip.
- Engage your core and push your knees outward while extending your legs and lifting the bar, keeping your back neutral.
- Keep the bar close to your body throughout the movement, and stand fully upright in the final position before lowering the bar back to the ground in a controlled manner.
Common mistakes
To get the most out of your Sumo Deadlift, avoid these typical mistakes:
- Rounding of the back: Always keep your back in a neutral position to avoid lower back injuries.
- Too low hip position: Don’t start the exercise like a squat; the hips should be higher so the weight is carried by the legs.
- Knees collapsing inward: Push your knees outward during the lift to properly activate the glutes and avoid knee injuries.
Modifications and variations
To change the intensity or target other muscle groups, try these variations of Sumo Deadlift:
- Deficit Sumo Deadlift: Stand on a platform to increase the range of motion and strengthen the glutes and hamstrings even more.
- Block Pull: Lift the bar from an elevated surface (blocks) to reduce strain on the lower back and focus on top strength.
- Sumo Deadlift with bands: Use resistance bands to increase the resistance at the top of the lift, further challenging your stabilizing muscles.
Reps and sets
For strength training, aim for 3-4 sets of 5-8 repetitions with heavy weight. For muscular endurance, you can increase the number of repetitions to 12-15 per set with moderate weight.
Breathing
Breathing is crucial during heavy lifts like Sumo Deadlift:
- Inhale deeply and engage your core muscles before lifting the bar from the floor.
- Exhale slowly as you reach the top of the lift and stand upright.