Barbell Sumo Deadlift
Barbell Sumo Deadlift
The Barbell Sumo Deadlift is a powerful compound exercise that targets a wide range of muscle groups. It differs from the conventional deadlift by its wider stance and emphasis on the hips and thighs, making it a popular choice for those looking to strengthen these areas.
How to do Barbell Sumo Deadlift
- Position Your Feet: Stand with your feet wider than shoulder-width apart, toes pointing outwards, resembling a sumo wrestler's stance.
- Grip the Barbell: Bend at your hips and knees to lower your body and grasp the barbell. Your arms should be inside your legs with an overhand grip.
- Lift the Weight: Keep your chest up and your back straight as you lift the barbell by straightening your hips and knees.
- Upward Movement: As you lift, keep the barbell close to your body, and push through your heels.
- Complete the Lift: Stand up straight at the top of the movement and then lower the bar back to the ground in a controlled manner.
Form Tips
- Keep Your Back Straight: A straight back is crucial for preventing injury and ensuring proper form.
- Drive Through Your Legs: The power should come from your hips and legs, not your back.
- Head and Neck Alignment: Maintain a neutral spine by keeping your head and neck aligned with your back.
- Controlled Movements: Both the ascent and descent should be controlled, avoiding any jerky movements.
Primary Muscles Targeted
- Glutes: Heavily worked during the upward phase of the lift.
- Quadriceps: Engaged more in the sumo deadlift than in the conventional deadlift.
- Hamstrings: Worked as you straighten your hips and legs.
- Adductors: The inner thigh muscles are particularly engaged due to the wide stance.
Secondary Muscles Targeted
- Lower Back (Erector Spinae): Supports the spine during the lift.
- Upper Back and Traps (Trapezius): Engaged in maintaining posture and stability.
- Forearms: Used for gripping the barbell.
