Sumo deadlift is one of the most popular deadlift variations in powerlifting. It is a great exercise to build strength and muscle mass in your lower back, glutes, hamstrings, and quads. The sumo deadlift is performed by taking a wide stance with your feet outside of your shoulders and gripping the bar with your hands inside of your legs.
Why Is It Called Sumo Deadlift?
The sumo deadlift is called so because the stance resembles the position of a sumo wrestler. The wide stance allows you to lift more weight and reduces the range of motion, making it easier to lift heavier loads. It also puts less stress on your lower back, making it a safer exercise for those with back problems.
How To Perform Sumo Deadlift?
To perform a sumo deadlift, follow these steps:
- Stand with your feet wider than shoulder-width apart and toes pointing out.
- Grab the bar with a wide grip, with your hands inside of your legs.
- Push your knees out and keep your shins vertical.
- Keep your back straight and chest up.
- Drive through your heels and lift the bar off the ground.
- Lock out your hips at the top of the lift and lower the bar down to the ground.
Benefits Of Sumo Deadlift
The sumo deadlift has several benefits:
- It targets your lower body muscles, particularly your glutes, hamstrings, quads, and lower back.
- It is a safer exercise for those with back problems because it puts less stress on your lower back.
- It allows you to lift more weight because of the shorter range of motion.
- It improves your posture and strengthens your core.
Sumo Deadlift Vs Conventional Deadlift
The sumo deadlift and conventional deadlift are two different exercises that target the same muscle groups. The main difference between the two is the stance and grip.
- The sumo deadlift uses a wide stance with your feet outside of your shoulders and a narrow grip with your hands inside of your legs.
- The conventional deadlift uses a narrow stance with your feet shoulder-width apart and a wider grip with your hands outside of your legs.
- The sumo deadlift is easier on your lower back and puts less stress on your hamstrings while the conventional deadlift is harder on your lower back and puts more stress on your hamstrings.
- The sumo deadlift allows you to lift more weight while the conventional deadlift has a longer range of motion and requires more strength to lift.
Sumo Deadlift Tips
To perform a sumo deadlift correctly and safely, follow these tips:
- Warm up properly before lifting heavy weights.
- Maintain proper form throughout the lift.
- Breathe in before lifting and exhale at the top of the lift.
- Use chalk to improve your grip on the bar.
- Use a weightlifting belt to support your lower back.
Conclusion
The sumo deadlift is a great exercise to build strength and muscle mass in your lower body. It is a safer exercise for those with back problems and allows you to lift more weight. However, it is important to maintain proper form and warm up properly before lifting heavy weights. If you are new to weightlifting or have back problems, consult with a personal trainer or physician before attempting the sumo deadlift.