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Home » Exercises

Sumo Deadlifts

Submitted by on January 7, 2009 – 11:56 pmNo Comment

The sumo deadlift has the same concept as your standard deadlift, but instead of your arms being outside of your legs, they will be on the inside. The sumo deadlift will work more of your inner thighs and hamstrings, where your standard deadlift focuses on your lower back and gluts.

Depending on your build you may be able to lift more in a sumo deadlift apposed to a standard deadlift. In the sumo deadlift, your legs don’t travel as far but you also don’t have the same leverage, both exercises are great power building workout and i suggest you work both styles into your routine. This will keep variation in your schedule and force you body to be always adjusting to your workouts allowing you to see the most gain at the gym.

The Set-Up

  • Feet- Your feet will be much wider then shoulder width with your toes pointed out at a 45 degree angle.
  • Hips-Your hips will be higher then in the standard deadlift with less bend in your knees.
  • Grip– You can use either the double overhand grip or a mixed grip depending on your preference.
  • Back- You want a slight arc in your back, keeping it very rigid to avoid any injuries.
  • Head- Look at a spot on the ground 6-10 feet in front of you and keep that same angle in your neck though out the whole exercise.

The Lift

  • Approach the bar and get your proper set up before griping the bar, don’t grip the bar until you are ready to lift as this can teach bad habits of rounding your back and incorrect hip placement.
  • The initial lift is done with your legs and once the bar if off the ground drive you hips forward. this will straighten your back and allow you to finish the rep fully erect.
  • To set the bar down first bend your back so the bar has cleared you knees, now bend your knees till the bar is on the ground. 

Common Mistakes

  • Rounding your back– A lot of people will begin the rep with their backs rounded and begin the lift by arcing their back. This can cause serious injury and will restrict you from lifting as much weight and seeing the most results.
  • Dropping the Bar– After you have finished the lift portion of the rep many people will just drop the bar to the ground and begin the lift again. This is wrong as the negative portion of the rep is most important for seeing results, always stay in control of the bar during the entire reps.
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