#1 What Is Sumo Deadlift?
In this post, we’ll be looking at the sumo deadlift, a type of weight-lifting with a variety of benefits. By witnessing the standard pattern for this lift and its variations, you’ll be better positioned to hit all your goals in the gym.
A sumo deadlift is a weightlifting exercise that uses a wide stance and the sumo stance to recruit more muscles in the lower body. This allows us to use lighter weights during our workout. The benefits of this lift are many, including improved posterior chain strength, hip stability, and joint integrity, as well as much-improved lower back posture. There has been some controversy over whether or not this lift leads to injury, but it’s still considered one of the best lifts for building up your legs and hips while keeping your ribs safe from injury.
#2 How To Perform Sumo Deadlifts
First up is how to properly execute a sumo deadlift while keeping good form throughout.
Here’s how to do sumo deadlift exercise step by step:
- To begin, stand with your feet hip-width apart and your hands at your sides. Your knees should be slightly bent with the tops of your thighs flush against the sides of your legs. This will make sure that you are staying tall when doing this exercise. Think about squeezing the glutes on each side of the lift and keep a neutral spine as you bend down to grab a barbell off the floor. As you reach for a barbell off the floor, focus on pushing through the heels of your feet to create movement in your hips and not from your knees or lower back Get into Down Position.
- Inhale as you slowly and with control bend at the knees and hips. Keep your torso upright throughout the exercise, leaning slightly forward to keep an engaged core. Pull your shoulders back and keep them down as you lower yourself to grab a barbell off the floor. Don’t let your hips shift backwards or forward, or side to side, during this process.
- As you reach the floor position, exhale and pause for a beat before pressing into a standing position again. Remember to squeeze your glutes at the top of each rep as you stand up tall with the weights in hand.
- The sumo deadlift exercise can be performed with a variety of different weights. Start with the lighter weights until you get used to performing this lift correctly, and then move on to heavier weights for more challenges.
- As with any deadlift, it’s important to practice this exercise on both sides to ensure that you are using good form and not relying on one side more than the other.
In a power rack or pin the position of your feet to the floor. If you don’t have a rack, use an empty barbell. Grab the bar with both hands at shoulder width if you are using a trap bar or at shoulder height if you are using a squat bar. Take the weight off your neck by squeezing those traps and pulling your shoulder blades together. This helps take some of the strain off of your lower back and gives you more leverage to lift a heavier weight that much easier. Keep everything tight in, but not so rigid that it becomes uncomfortable. Once in this position, simply stand up with the weight without first bending at your knees or hips.
#3 Important Things To Remember While Doing.
The sumo deadlift is a great way to build your glutes and lower back while training in the weight room. They are also a great way to isolate the hamstrings and their ability to fire off posterior chain muscles. Start light so you can get used to the movement and form before progressing up in weight. If you take care of your body, do all the right things in your lifestyle and give them consistent attention, they will reward you with a longer healthier life. Remember that small changes make large improvements over time.
Here are some of the most important things you need to remember while doing sumo deadlifts:
1. Go slowly. Just as in a regular deadlift, it’s easy to get lightheaded during sumo deadlifts, especially if you’re lifting a heavyweight. As you lift the weight, pause for one second at the top of your movement. Then slowly lower it down again.
2. Keep your back naturally arched and slightly lean forward throughout the exercise rather than leaning back – this will help put less strain on your lower back and allow you to use heavier weights without risking injury or getting injured during the exercise.
3. Squeeze your glutes and abs throughout the entire movement to help keep your spine neutral (not leaning forward).
4. Keep your knees apart during the exercise and focus on keeping them pointing straight ahead rather than letting them drift inwards.
5. Keep your feet flat on the ground – this will help you maintain balance as you lift and make sure that you can’t cheat by putting more weight onto your toes than you should. It will also help to keep the pressure off your lower back, which is important for keeping good posture and performing the exercise correctly.
#4 Common Mistakes People Do While Doing This Exercise
These are some of the most common mistakes people do while performing sumo deadlifts:
- – Bar too far away from the legs
- – Sumo stance is not wide enough
- – Head too high or tilted back in the start position
- – Neck rounded in the start position
- – Knees bending before feet touch ground
- – Weight too far forward, not centred over the toes
- – Toes pointed outwards in start position rather than slightly inwards
- – Chin leading ahead of the bar when starting a movement, instead of following it.
- – Pulling with arms rather than driving with legs. The knees should be almost straight at end of the lift.
- – Rounding back to stand up by pushing hips forward prematurely.
Mistakes can lead to injury and can be avoided by using proper form.
#5 Benefits Of Performing Sumo Deadlifts
Deadlifting is one of the best exercises for building strength because it works your entire body, not to mention mental toughness. If you’re looking for a way to improve your posture and overall fitness, this is an essential starting point.
Sumo deadlifts are simply a different variation from traditional deadlifts that emphasizes more hip extension than knee extension. They can help you build much stronger glutes, hamstrings, quads, and abs.
Here are the Benefits of Sumo deadlifts should be your go-to exercise:
- 1. They improve posture by increasing the range of motion and improving muscle imbalances.
- 2. They improve overall strength, which is essential for developing functional strength, especially as you age.
- 3. They help to build muscle in the quads, hamstrings, core, triceps and forearms.
- 4. They can be done anywhere – at home, in a hotel gym, on a beach and even in your hotel room or dorm room.
- 5. They are much safer for your knees than traditional deadlifts because they allow you to keep a more natural arch in your spine – which means that you can use heavier weights with less risk of back injury.
- 6. They can help build stronger obliques and deeper abdominal muscles as you engage your core more during the lift.
- 7. They engage your hips, glutes, hamstrings and lower back more than other exercises, including regular deadlifts.
- 8. They help you learn to maintain proper posture during an exercise, which helps you develop good habits that will be useful in other activities (like golf for example).
- 9. They are easier to perform correctly than traditional deadlifts which tend to cause more back pain because of the unnatural position of the spine during this exercise.
- 10. They can be used as a great cardio workout by doing high rep sets with a heavyweight or by doing low reps with a lighter weight – it all depends on your goal and how much time you have available to work out.
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