SUMO DEADLIFT

SUMO DEADLIFT


VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  1. SETUP: When you set up to lift the bar, imagine a straight line running from your toes > the bar > your shoulders. This will force you to sit with your back in the correct posture (see video). You can see that my feet are set wide here, aiming for outside of shoulder-width as this will allow us to sit deeper into each rep and power up through our QUADS & GLUTES more than a regular deadlift. I like to use a staggered-grip on this exercise (strong hand underhand-grip, weak hand overhand-grip), but you can also use a standard overhand-grip.
  2. REP: Lift the bar up by driving your feet into the ground and pushing your hips forward. The bar should move up in a straight line, staying really close to you at all times.
  3. TIP: I see too many people on social media over-extend their hips at the top of the lift, as if trying to push their butt “through” the bar. This is not necessary. In fact, it places your lower back in a lot of trouble and usually leads to injury. So stop following those f**knuckles.

MUSCLES WORKED BY THIS EXERCISE:

  • Legs (Quads, Glutes, Hamstrings, Adductors, Abductors)
  • Back (Lower Back, Middle Back)
  • Shoulders (Upper Traps, Lower Traps)
  • Arms (Forearms)
  • Abs
barbell deadlift muscles worked

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