Home » How To Perform A Sumo Deadlift: Correct Form, Variations, And Common Mistakes.

How To Perform A Sumo Deadlift: Correct Form, Variations, And Common Mistakes.

The sumo deadlift is a version of the deadlift that employs a wider foot stance, similar to the way a sumo wrestler prepares before a competition. This variation of the deadlift is frequently less taxing on the lower back and spine while yet requiring the same muscle groups to perform at their highest levels.

When it comes to deadlifts, the sumo deadlift is especially advantageous for people who find that standard deadlifts cause lower back pain. The sumo deadlift, on the other hand, places a greater or lesser emphasis on certain muscles than the standard deadlift. Both forms of deadlifts are worthwhile to incorporate into your weight lifting regimen.

It is still important to maintain proper form and seek medical attention if you have back tightness, but sumo deadlifts are a good alternative for people who want to deadlift without putting as much strain on their lower back.

Sumo Deadlift Form - deadlift

Glutes, adductors, hamstrings, quadriceps, back, core, and calves are the muscles that will be targeted.

Barbell and weight plates are required for this exercise.

The difficulty level is intermediate.

How To Perform A Sumo Deadlift?

Step one is to stand in front of a weighted barbell with your toes pointing slightly out, and step two is to do the same. Your stance should be wide enough for your arms to be inside of your knees when you are standing. When you stand with your elbows directly inside your knees and your hands on the bar inside of your feet, you should look like this:

However, while everyone’s technique will differ based on their anatomy, for the majority of people, your thighs should be parallel to the floor, your shoulders should be elevated above the bar, and your back should be flat during the exercise.

Your knees should be broad and pushed out, and your outer hip muscles should be powerful and active during this exercise. It is recommended that you position up for this exercise with your torso somewhat more upright than you would for a standard deadlift.

  1. Bring your hips closer to the bar by bracing your core and moving your hips. Engage your lower back, legs, and glutes so that you feel as if your entire body has been turned on and all of your muscles have been activated during the exercise.
  2. Turn your quadriceps in such a way that your femurs spin open in your hip sockets, lining up your knees with your feet and toes, and repeat the process.
  3. Overhand or mixed grip on the bar, then glide your shoulder blades back and down, locking them into position as you go.
  4. Using your legs to press into the floor, pull up on the bar until it comes into contact with the top of the weight plate’s inner circle while simultaneously pulling up on the bar. Please do not lift the bar off the floor at this time.
  5. Take a deep breath and force your legs into the ground while simultaneously lifting the bar up. Maintain a high chest and a low hip stance during this exercise.
  6. Pull the bar along your legs as near to your body as you possibly can, then press with your heels while you push through your legs to raise yourself to a standing position.
  7. When you reach the top position, squeeze your glutes and totally lock out your knees and hips.
  8. In order to avoid injury to your lower back, reverse the movement slowly and deliberately while keeping the bar close to your body.

The Sumo Deadlift Has A Number Of Advantages.

The sumo deadlift is a fantastic compound lift, which means it trains numerous muscle groups while involving more than one joint in the movement. Therefore, this movement pattern assists in the development of functional strength, which is the type of strength that is needed for everyday activities such as lifting objects off the ground.

Sumo deadlifts help to develop strength in the posterior chain, which comprises the back, glutes, and hamstrings, as well as the quadriceps and adductor muscles, by engaging them simultaneously. The sumo deadlift has a number of advantages over other types of exercises. The following is a summary of how the sumo deadlift might be beneficial to you.

Reduces The Amount Of Stress On The Lower Back.

When comparing the sumo deadlift to a normal deadlift, there is less strain exerted on the lower back because of the upright positioning and greater proximity to the ground. If you weight train more than once a week or suffer from lower back pain, swapping a sumo deadlift for a normal deadlift for part of your training regimen may be advantageous to your results.

Pulling Strength Is Increased As A Result Of This Supplement.

Sumo deadlifts are often able to be accomplished with higher weights than would be required for a regular deadlift, making them more challenging. As a result, as you elevate the bar to the peak of the action while employing a larger weight, you can increase the amount of force required for drawing the bar down. This movement can transfer into the ability to hold more weight in other exercises or activities during the course of a day.

Improves The Performance Of Conventional Deadlifts.

As with any strength training exercise, using a variation can aid in the correction of muscular imbalances or weaknesses that are preventing you from reaching your full potential. Sumo deadlifts are a variation on the regular deadlift that allows you to add more volume and diversity to your workout while simultaneously strengthening the muscles that are required for traditional deadlifting.

Increases The Strength Of The Glutes And Quadriceps.

The quadriceps and glutes are stimulated more during a sumo deadlift than they are during a normal deadlift because of the foot, hip, and knee angle used in the exercise. As a result, the sumo deadlift is an ideal exercise for strengthening these muscle groups while simultaneously boosting the strength required to complete other glute and quadriceps-dominant exercises as well as everyday activities.

Other Variations Of The Sumo Deadlift Can Be Found Here.

Sumo deadlifts are commonly performed using a barbell, but they can also be performed with a variety of other weights and equipment. Listed here are a few different variations of the sumo deadlift that you might want to experiment with.

Sumo Deadlift With A Resistance Band.

Sumo Deadlift Form - Resistance Band

Grasp the centre of a large loop resistance band that has been wrapped around your feet. Another option is to use an open-ended resistance band and hold the grips in your hands while standing in the middle of the band in the sumo posture described above. Make certain that the band is completely tight.

  • Holding the band or handles with an overhand grip, just like you would a barbell, is recommended.
  • Maintain a high chest and a low hip position while pulling the band taut along your entire body.
  • At the apex of the exercise, tighten your glutes and lockout your hips once again.
  • Return to the starting position by lowering yourself carefully and with control.

Sumo Deadlift With A Dumbbell

Holding a pair of dumbbells in your hands with an overhand grip, take a sumo stance with your feet wide and pointed slightly outward, as shown.

  1. As you begin to descend the dumbbells toward the floor, bend your knees and drive your hips back, maintaining your chest up and your shoulders back.
  2. Pull the dumbbells back up, squeezing your glutes and locking out at the top, while driving your legs into the ground and keeping your chest high.
  3. Control your descent back to the ground.

Sumo Deadlift Using A Kettlebell.

Put your feet shoulder-width apart and slightly rotated outward, and the kettlebell under your hips. Do this for 10 reps.

  1. Taking a deep breath, bracing your core, and bending your knees and hips while keeping your chest up and your spine in a neutral position are all good ways to start.
  2. Stretch your shoulder blades down and up as you lift the kettlebell with both hands in an overhand hold, feeling the stress in your lats and legs.
  3. As you begin to raise your legs into the floor, maintain your arms close to your sides and the kettlebell close by your side.
  4. Raise your hips to their maximum extension and clench your glutes, exhaling at the apex of the movement while holding the kettlebell between your thighs.
  5. Lower your back down slowly to the beginning position, keeping your core engaged and your spine in a neutral position.
Sumo Deadlift Form - kettlebell

Mistakes That Are Frequently Made.

When executing the sumo deadlift, it is critical to maintain perfect form and take precautions to avoid strain or harm to the body. Avoid making these mistakes if you want to get the most out of this activity.

Your Chest Is Caving In On You.

It is important to maintain a high chest position during this workout. Allowing your chest to collapse in and your shoulder blades to round is not a good thing. Maintain a retracted position of your shoulder blades—back and down, and locked in. Maintain a straight posture without bending your neck.

Taking A Backwards Step.

When you hoist the bar, be sure your back does not round. Avoid this by keeping your shoulder blades back and down and your hips down until you bring the bar close enough to the body that they naturally lift. It is not necessary to begin the workout by elevating your hips. It is possible that doing so will cause your back to circle as a result of not using your legs to push first.

Making The Mistake Of Not Bending Your Knees Properly.

When performing a sumo deadlift, you are not just hingeing from the hips as you would when performing a normal deadlift. The movements of the knees and hips are the starting points for sumo deadlifts. As you swing your hips backward, bend your knees out toward your feet and out toward your feet. It is critical to keep your knees from collapsing inward when performing this movement.

Safety And Precautions Are Important Considerations.

Practicing your form with a lesser weight until you are certain that you can complete the exercise correctly with a larger weight is essential for any strength training exercise. In order to minimize lower back strain, you must also learn how to effectively activate your core and maintain neutral spinal alignment.

If you have an injury or are experiencing lower back or knee pain, you should avoid performing the sumo deadlift at this time. Be certain that you have been cleared to engage in physical activity before beginning this exercise.

Frequently Asked Questions Are Included Below.

Is It True That Sumo Deadlifts Are More Difficult Than Conventional Deadlifts?

Sumo deadlifts are not inherently more difficult or easier than normal deadlifts from a technical standpoint. They may, on the other hand, be more appropriate for a certain individual’s anatomy. Some people may find sumo deadlifts simpler because they do not have to lift the bar as far off the ground as they would with a traditional deadlift due of their longer legs and arms, for example.

As a bonus, sumo deadlifts are frequently capable of being done with a heavier weight than regular deadlifts. Depending on your point of view, this characteristic may make things appear more difficult or less difficult.

Is A Sumo Deadlift The Same As A Regular Deadlift?

Sumo deadlifts are just as real as any other variation of the deadlift. You might think of them as a variation on the deadlift that targets various muscle areas than a traditional deadlift. However, they are distinct in that they do not rely primarily on the hip hinge for movement. They are also movements that are triggered by the knees.

Is It Better To Do Sumo Deadlifts Instead Of Conventional Deadlifts?

Sumo deadlifts are not always better or worse than conventional deadlifts, and training with both types is a wise decision for many reasons. A sumo deadlift is a variation of the traditional deadlift that targets the glutes and quadriceps, as opposed to the hamstrings and lower back muscles used in the latter.

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