The sumo deadlift is a great exercise that builds strength and muscle mass. It’s also an effective technique to use when training for a powerlifting competition. However, the sumo deadlift is a bit different than traditional deadlifts, so it’s important to learn the right way to do the exercise. This article will cover everything you need to know about the sumo deadlift, including how to perform it safely and effectively.
Let’s start by discussing why the sumo deadlift is such a great exercise.
What is the Sumo Deadlift?
The sumo deadlift is a variation of the conventional deadlift. It’s performed using a similar technique, but it’s performed in a different way. The sumo deadlift is often referred to as a “wide stance deadlift,” because your feet are positioned much wider than your hips.
The sumo deadlift is a great exercise for building strength and muscle mass, because it works more muscle groups than the conventional deadlift. This is because the sumo deadlift requires you to use a wider stance, which increases the range of motion, and places more stress on your hips and glutes.
The exercise is often performed with a shoulder-width or wider stance. The conventional deadlift, on the other hand, is performed with a very narrow stance.
How to perform the sumo deadlift
Here is a step-by-step guide on how to properly execute a sumo deadlift:
- Start by standing with your feet shoulder-width apart, with your toes pointed outwards.
- Lower your hips down into a squatting position, keeping your back straight.
- Reach down and grab the barbell with your hands shoulder-width apart.
- Lift the barbell up, keeping your back straight and your hips down.
- Once the barbell is at thigh level, explosively stand up, extending your hips and knees.
- Reverse the motion and lower the barbell back down to the ground.
Tips and Tricks
To perform the sumo deadlift safely and effectively, you need to perform the movement correctly, but you also need to be mindful of a few safety tips.
Here are some tips for the safe performance of the sumo deadlift:
- Don’t bounce the bar off your thighs. Don’t allow the bar to “catch you” or come into contact with your thighs. If you do, the bar will move up and down, which is a major no-no.
- Use a pin or a block to keep the bar in place.
- Don’t allow your back to round excessively.
- Don’t allow your hips to move forward excessively.
- If grip strength is an issue, work on your grip strength alternatively use a lifting strap.
If you follow the tips above, you should be able to perform the sumo deadlift safely and properly.
Performing a sumo deadlift is a great way to build strength and muscle mass. The sumo deadlift works more muscle groups than the conventional deadlift, which increases your overall strength. This, in turn, will help you with your powerlifting, Olympic weightlifting, or other powerlifting competitions.
Builds overall body strength.
The sumo deadlift is a compound exercise that works for multiple muscle groups simultaneously. As such, it is an effective movement for building overall body strength.
Develops the muscles of the posterior chain.
The sumo deadlift places particular emphasis on the muscles of the posterior chain, including the glutes, hamstrings, and lower back. This can help to improve athletic performance and reduce the risk of injuries in these areas.
Teaches proper hip hinge mechanics.
The sumo deadlift helps to train individuals on how to properly execute a hip hinge movement pattern. This is important for both everyday activities as well as many sports movements (eccentric loading).
It May be easier on the lower back than a traditional deadlift.
The sumo deadlift may place less stress on the spine than a traditional deadlift, due to the shortened range of motion and more upright torso position. This makes it a good option for individuals with pre-existing back pain or injuries.
Can be performed with a variety of different implements.
The sumo deadlift can be performed with a barbell, dumbbells, kettlebells, or even just bodyweight. This makes it a versatile exercise that can be used in a wide range of training programs.
Possible drawbacks of the Sumo Deadlift
Requires a good amount of mobility.
To perform the sumo deadlift with proper technique, individuals need to have a good amount of mobility through their ankles, hips, and groin area. This can make the exercise challenging for some people to execute correctly.
It May not be suitable for everyone.
While the sumo deadlift does offer some benefits over traditional deadlifts, it is not necessarily suitable for everyone. Some people may find that they are stronger in a traditional stance or that they simply prefer this variation. As such, there is no one “best” way to perform the sumo deadlift – ultimately it comes down to personal preference.
The sumo deadlift is a compound exercise that works for multiple muscle groups simultaneously. These include:
Quadriceps (front of the thighs)
These are the primary muscle group worked in the sumo deadlift. Quadriceps are muscles at the front of the thighs that are responsible for knee extension. They are activated by sumo deadlift when you extend your knees to stand up with the weight.
Hamstrings (back of the thighs)
The hamstrings are muscles at the back of the thigh that are responsible for knee flexion and hip extension. They are activated during sumo deadlift when you extend your hips to a standing position. The hamstring also works isometrically ( static contraction)to keep your pelvis level as you lower down into a squatting position and as you raise back up again. This helps to protect your lower back from injury.
There are three main gluteal muscles – gluteus maximus, medius, and minimus. These muscles work together to provide stability at the hip joint and power during movements like walking, running, or jumping. In sumo deadlift, they assist in extending the hips until you reach a standing position. Stronger glutes can help improve athletic performance and reduce injuries in other areas such as knees or lower back.
Erector spinae (lower back)
The erector spinae is a group of muscles that runs along the length of your spine. These muscles are responsible for maintaining an upright posture and providing stability to the spine. In sumo deadlift, they work eccentrically (with lengthening contraction) to control the descent of the barbell as you lower down into a squatting position.
This helps protect your lower back from injury.
Core musculature (abs and obliques)
Your core consists of all the muscle groups in your torso, including abs and obliques. These muscles provide stability to your trunk and help transfer force between upper and lower body movements. In sumo deadlift, they work isometrically to keep your torso stable as you move through the movement.
Sumo Deadlift variations
The following are all variations of the sumo deadlift:
Trap bar sumo deadlift
The trap bar sumo deadlift is a complex lift that requires the right technique to get the most out of it. Improper form can cause damage to your back and even lead to chronic lower back pain when done incorrectly. Here is how you do this exercise;
- Start by standing with your feet hip-width apart and the trap bar in front of you.
- Bend at your hips to reach down and grab the middle of the trap bar with an overhand grip, keeping your back straight as you do so.
- Drive through your heels to lift the weight off of the ground, using leg muscles rather than lower back strength to avoid injury.
- Keep your core engaged throughout the movement and resist any urge to round your lower back as you stand upright with the weight at thigh level.
The trap bar sumo deadlift is one of the simplest, yet most effective exercises for building massive legs. Combined with an effective leg lifting regiment and strength-building strategy, you will be on your way to a more sculpted and powerful lower body.
The dumbbell sumo deadlift is a variation of the standard sumo deadlift. It’s perhaps best known in the form of its sister exercise — the barbell sumo deadlift. It is an effective exercise to target the hamstrings, glutes, and quadriceps. This lift targets all major areas of the legs enabling you to build lean muscle mass in a short space of time. Here is how you do dumbbell sumo deadlift;
- Start by standing with your feet approximately shoulder-width apart, holding a dumbbell in each hand.
- Bend at the hips and knees to lower your body until the weights are touching the floor. Your shins should be perpendicular to the floor, and your back should be straight throughout the movement.
- From this position, drive through your heels to extend both hips and knees, returning to an upright stance as you lift the weights off of the ground.
This lift is one of the more difficult variations of the sumo deadlift. It may take some time to become accustomed to the movement pattern and master the technique required for the execution of this exercise. However, it will not take long for your legs and glutes to start feeling the effects of this great compound movement.
The Kettlebell sumo deadlift is a fantastic exercise that focuses on building strength and explosiveness. The Kettlebell is a great tool for this as it will force you to keep your center of gravity close to the ground, forcing you to improve the strength and mobility of the hips, glutes, hamstrings, lower back, and abs. Here is how you do kettlebell sumo deadlift;
- Start by standing with your feet shoulder-width apart and place a kettlebell between your legs, close to the groin area.
- Bend at the hips and knees until you can grab hold of the kettlebell with both hands, keeping your back straight throughout.
- Drive through your heels to explosively stand up tall, pulling the kettlebell up towards your chest as you do so. Keep control of the weight throughout and lower it back down under control once you have reached full extension.
Listen to your body and make sure that you aren’t moving outside of your limits. If you can’t keep control of the weight on the way up, you should use a lighter weight until you can control it. The motion should be fast, but explosive and under control. You wouldn’t want to risk losing control by trying to move too quickly with too much weight.
The sumo deadlift is a great exercise that offers a wide range of benefits for those who perform it. The sumo deadlift works the glutes, hamstrings, and quadriceps as well as increasing overall lower body strength. It’s a great compound exercise that can be performed in multiple ways to target specific muscle groups.
You can perform the sumo deadlift with a barbell, dumbbells, a kettlebell, or even bodyweight. It’s a flexible exercise that can be used in a wide range of training programs, from high-intensity workouts to whole-body programs. The sumo deadlift is a great exercise for building strength, power, and explosiveness in the lower body.References