![]() ![]() Here’s how to nail your sumo deadlift form.īegin by assuming a wide stance and pointing your toes outward. Though it may have a decreased range of motion and allow lifters to work with a broader range of weights, it doesn’t mean that the sumo deadlift is an easier variation. Want a tip as to how to improve your deadlift force transfer? Click here. The sumo deadlift is a much more vertical pulling movement than when compared to the conventional deadlift, so this will benefit lifters with strong traps and defined upper back muscles. In a sumo deadlift the upper back and trapezius muscles help to maintain the correct torso positioning and allow the barbell to be pulled upwards with ease. This is because there’s more of a squatting motion involved in the sumo deadlift than other deadlift variations. So in a sumo deadlift, expect your quadriceps to receive much more focus than in a conventional deadlift. In a sumo deadlift a lifter’s foot placement puts more emphasis on flexion of the knees in order to be able to bend enough to safely perform the sumo deadlift. However they are still an essential part of the lift as much more load is placed on the legs. The hamstrings are worked harder in the conventional deadlift when compared to the sumo deadlift. This engages your glutes to a much higher degree than other deadlift variations, and helps to strengthen them. In the sumo deadlift your feet are set slightly wider apart and turned outwards, placing your hips in an external rotation. In the sumo deadlift however, the lower back is under less strain because the torso is more vertical when compared to the conventional deadlift.įor more on protecting your back when deadlifting, check out my complete guide. The erectors, or the muscles of the lower back, work the hardest throughout the pulling phase of any deadlift because they keep your spine stable. The usual suspects, the glutes, hamstrings and back are all worked but there are some slight differences in how these muscles are worked in the sumo deadlift when compared to the conventional deadlift. Just like the conventional deadlift, the sumo deadlift also works an array of different muscle groups. What muscles does the Sumo Deadlift work? These increases can then aid their conventional deadlifts because the newfound strength should enable lifters to complete the top half of their deadlifts with much more ease. The decreased range of motion is what enables some lifters to be able to work with more weight than they may be able to in their conventional deadlifts.įinally, if a lifter chooses to work with more weight, it can increase the strength of their overall pull from the floor, as well as their muscle mass. This is achieved because of the wider stance, and much narrower arm position. The reduction of stress on the lower back also makes the sumo deadlift ideal to introduce when coming back to training after a back injury.Īnother benefit of the sumo deadlift is its decreased range of motion when compared to the conventional deadlift. If a lifter wants to work with more weight, the sumo deadlift is the ideal set up. That’s not a stipulation – it’s just an advantage of the sumo deadlift. But because the sumo deadlift decreases back stress, it does allow lifters to handle more weight in the deadlift because recovery is slightly easier. Now earlier I said that the sumo deadlift does not require any more weight than you’re used to, and that’s true. In the actual lift itself, your legs are used to squat the weight up rather than just your lower back and hips. Your torso is also more vertical, which removes the weight from your lower back and instead transfers it to your legs. ![]() In the sumo deadlift, your hips are closer to the bar than they would be in the conventional deadlift. Thankfully, that’s what we’re covering today! The difference is that in this variation, your legs do a little more work than your lower back.īecause of that, your sumo deadlift form requires good positioning and technique in order to be effective. Simply put the Sumo Deadlift is a variation of the deadlift. The Sumo Deadlift does not require any more weight than you’re comfortably used to training with! Before we begin, you may be thinking any one of these things: What is the sumo deadlift? Is it like the sumo squat? Is this deadlift going to require a helluva lot more weight than I’m used to? ![]()
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