![]() ![]() ![]() Here’s our guide to a perfect sumo deadlift:ġ. Begin the sumo deadlift by walking up to the barbell and having your shins almost touch the bar. You want to get a regular deadlift setup to begin barbell on the floor with the desired weight, the bar at about mid-shin level. While the sumo deadlift might be easier on your lower back, it is a more challenging lift than the conventional deadlift when it comes to posture and proper deadlift form-which is why it’s that much more important to perform it correctly. Since this deadlift has a more vertical pulling movement, it’s a great way to build the upper back muscles, traps, and rhomboids. ![]() It helps to maintain the positioning of your body and helps in the upwards pull. The upper back, including the traps, is also a major mover in the sumo deadlift. Once again, if the lower back causes you trouble in a regular deadlift, then the sumo variation might be up your alley. However, it still plays an important role in stabilizing the spine and resisting rotation. The lower back, aka the erector spinae, is also sidelined with the sumo deadlift. But while they do work the quads more than the conventional or Romanian deadlifts, their quad activation is similar to the trap bar deadlift. And due to the greater amount of knee bending, the quads also need to work overtime to keep your body aligned. The glutes also become one of the primary movers due to the external rotation of the hip in the sumo deadlift. Most of your power will come from these muscles-but if you want to target them, the conventional or Romanian deadlift are better suited for your needs. While sumo deadlifts take the focus off of the hamstrings, they’re still the primary mover in this lift. While we’ve already mentioned the quadriceps and the glutes, we’ll go into a bit more detail here and mention some other muscle groups. The sumo deadlift will also be better for those with longer legs. People with a higher angle of Q (which women tend to have), will be in a mechanically better position for the sumo deadlift than the standard deadlift. This is based on the “angle of Q”-a measurement of the angle between the patella tendon and the quad. In terms of your body’s mechanics, the sumo deadlift is also simply better suited for most people. If you’re looking to target these areas due to a weakness in the pull with a regular deadlift or are just looking for aesthetic gains with glutes and quads, the sumo deadlift can provide. Because of the resulting hip and knee angles, your hips are put into an external rotation which allows this deadlift to target the glutes and inner quads. The wider foot placement also lends itself to a third major benefit. The benefits from a higher training volume are apparent: higher strength gains, muscle mass gains, and an improvement in top-end strength for sports. This is, once again, mostly due to the foot positioning, but the shorter range of the pull is also a factor that plays a part. If you’re someone who experiences lower back pain or has had a back injury, the sumo is a good lift to incorporate.įurthermore, the sumo deadlift usually allows people to stack on more weight. And since your back is more upright and vertical, the load of the barbell places significantly less stress on the lower back-at least when compared to the conventional or Romanian deadlift. When the feet are spread further apart, it results in your torso being in a more upright position. The main difference lies in the positioning of the spine. This has several unique benefits which allows the sumo deadlift to stand apart from the other deadlift variations. Benefits of the Sumo DeadliftĪs you might’ve guessed, the sumo deadlift has the lifter adopt a wide stance (sumo stance, if you will), at least when compared to a conventional pull. If you’ve never tried this exercise out, now is the time below we’ve got everything you’d ever want to know about the sumo deadlift. ![]() No word if actual sumo wrestlers incorporate this into their training, but it’d probably help if they did. The sumo deadlift has significant benefits for those into weightlifting that want to spice up their routine and build muscle. If you’re looking to turbocharge your gains, then the sumo deadlift is a movement you should seriously consider including in your workout plan. But just like with all foundational exercises, there’s a million variations of the deadlift that all hit slightly different muscles at slightly different angles. The standard deadlift is a juggernaut of an exercise -there’s no arguing that. ![]()
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