Sumo Deadlift Guide: How to Master the Sumo Deadlift

The sumo deadlift is a variation on the conventional deadlift with a wider stance and a shorter range of motion. The benefits of the sumo deadlift include the strengthening of your quadriceps, hamstrings, and glutes, as well as lessening pressure on your lumbar spine. For some lifters, the wider stance of the sumo deadlift variation allows for heavier weight on the barbell.

Although the sumo deadlift and conventional deadlift are similar in many ways, there are a few key differences.

• Foot placement: The main difference between the sumo deadlift and the conventional deadlift is the stance. When performing the sumo deadlift, your feet are placed wider than your shoulder width. Unlike the conventional deadlift, where you place your hands wider than your knees, the sumo deadlift requires you to place your hands on the barbell between your knees.
• Range of motion: With its wider stance, the sumo deadlift variation has a shorter range of motion compared to the conventional deadlift. The longer lean forward of a conventional deadlift puts emphasis on the muscles in your back, specifically the spinal erectors. In contrast, the sumo deadlift focuses more on your leg muscles.
• Torso and shoulder position: When performing the sumo deadlift, pay close attention to your torso, maintaining a vertical angle and letting your legs do the work. Additionally, your shoulders should be directly in line with the barbell during a sumo deadlift, rather than slightly in front of the barbell as with the conventional deadlift.

For the sumo deadlift, begin by using a barbell with weight that you can control for 2–3 sets of 3–6 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions

1. 1. Stand directly in the center of the barbell. Your posture should be tall with your feet wider than your hips. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. The weight on each foot should be evenly distributed along the entire foot. Grip the floor with your feet to create a stable foot position. Your feet should be angled at 45 degrees out from the centerline of your body. Your knees should track over your toes. Your arms should remain long with your palms facing the front of your thighs.
2. 2. Pre-tension your shoulders, hips, and core with good inhale and exhale before lowering toward the barbell.
3. 3. Hinge from your hips back and begin to bend your hips and knees in order to lower your body toward the barbell. Your shins should remain upright.
4. 4. Grab the barbell with an overhead grip and engage your back muscles by rotating your arms until the inner elbow is facing forward. Your hips should be higher than your knees and your shoulders should be higher than your hips. Your chest should be high with your shoulders slightly over top of the bar. All repetitions should begin from this position.
5. 5. While maintaining a neutral spine position, keep the barbell close to your body, and start your upward movement by pushing your feet through the floor. As you stand, squeeze your glutes and allow your hips to travel forward, keeping your arms long. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any water out of the front, back, or sides of the bucket.
6. 6. Come to a standing position and finish the movement by squeezing your glutes. At the end of each repetition, your shoulders should finish directly over the hips.
   
7. 7. Begin the downward movement with a neutral spine, and hinge from your hips until the barbell reaches your knees. Allow your hips and knees to bend in order to lower the barbell back toward the floor. Make sure your knees continue to track over your toes.
8. 8. Once the weight plates reach the floor, the repetition is complete. Pause briefly and reset your position before beginning the next repetition.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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