The sumo deadlift is a specific type of weightlifting exercise that involve using a wide stance and keeping the torso vertical. This exercise is used to build strength in the leg and hips of the lifters. In contrast to conventional deadlifts, the sumo deadlift use a wider stance and requires the lifters to perform more external rotation of the hips.
Additionally, because the lifters use a wider stance, there is less range of motion for a barbell. Due to the reduced range of motion, the lifters can lift more weights and place lesser strain on the lower back. To properly perform a sumo deadlift, the lifter need to follow a specific setup of the body.
How to Do a Sumo Deadlift
The lifter should place their feet wide apart, ideally at a distance of 1.5 to 2 times the lifters shoulder width. The lifter should angle their toes outward at 45 degrees and grip the barbell. The lifter should aim to keep their torso vertical and pull their hips down toward the bar.
When lifting the weight, the lifter should push against the floor with their feet and maintain the barbell in close proximity to there shin. By keeping the barbell near the shins, the bar path will remain vertical. Maintaining a vertical bar path is necessary for perform a proper sumo deadlift.
Compared to conventional deadlifts, the sumo deadlift engage different muscles of the body. For a sumo deadlift, the quadriceps and adductors (the muscles in the inner thighs) is emphasized. The glutes are also heavily engaged as they contribute to the extension movement of the body required to lift the barbell.
However, the hamstrings play a relatively minorly role in the movement compared to conventional deadlift exercises. Because the torso is vertical during a sumo deadlift, it is considered to be easier on the lower back. For instance, men that has long femurs and short torso will find this exercise to be beneficial as it will spare their spine.
Additionally, many women may find this exercise to be naturaly as they typically have wider socket for their hips that allow for easier external rotation of the legs. An alternative way to track the strength gain by an individual during a sumo deadlift is to use strength standards. Strength standards are numbers that represent the level of strength of an individual based on their body weight and strength experience.
For instance, a man that weigh 180 pounds and has trained for one year can aim to lift 1.5 times his body weight. In general, the lighter the body weight of the individual, the less weight they will aim to lift than heavier lifters. These standards can be used for both men and women.
In addition, elite female lifters may be able to lift up to three times their body weight. These standards can be used to gauge the strength of an individual but should not be used to force the individual to lift weights that may result in poor form when performing the lift. Beginners should of focus on learning the proper technique for performing a sumo deadlift before they begins to increase the weight of the barbell.
Some of the mistake that can commonly occur during a sumo deadlift are permitting the knees to cave in toward the lifters center when lifting the barbell. Additionally, if the hips begin to rise before the barbell is lifted off the ground, it will result in a stiff leg deadlift. Additionally, if the barbell begins to swing away from the shins, the bar path will not remain vertical.
These mistakes can be avoided by improving the mobility of the body. Some exercises that can be used to improve mobility are those that increases the external rotation of the hips, perform adductor exercises and dorsiflexion exercises of the ankles. An individual can follow a program to improve an individual’s sumo deadlift.
The individual can begin their program with a build in strength using the prescribed movement with the barbell. Later in the program the individual can incorporate accessory exercises to increase their strength such as performing hip circles, Copenhagen planks and hip thrust. Additionally, Romanian deadlifts can be used to improve the lockout strength of the individual’s lift.
A deload phase can also be incorporated into the program to allow the body to recover. During the sumo deadlift exercises, the lifter can take deep breaths to brace the body during the exercises.
