Sumo deadlift is a type of deadlift exercise that is commonly used in powerlifting competitions. It is called sumo deadlift because the lifter takes a wide stance and places their hands inside their legs, similar to a sumo wrestler. This exercise is popular among powerlifters because it allows them to lift more weight than traditional deadlifts by reducing the range of motion and placing more emphasis on the hips and legs.
How to Perform Sumo Deadlift
To perform sumo deadlift, follow these steps:
- Stand with your feet wider than shoulder-width apart and toes pointed slightly outward.
- Place your hands inside your legs, grasp the bar with an overhand grip, and keep your back straight.
- Lift the bar by extending your hips and knees until you are standing upright.
- Lower the bar back to the ground by bending your hips and knees.
It's important to maintain proper form during the exercise to avoid injury. Keep your back straight, chest up, and shoulders back throughout the movement.
Benefits of Sumo Deadlift
Sumo deadlift offers several benefits, including:
- Increased strength in the hips, glutes, and legs.
- Reduced stress on the lower back compared to traditional deadlifts.
- Improved grip strength and forearm development.
- Ability to lift more weight than traditional deadlifts.
Sumo Deadlift vs. Traditional Deadlift
Sumo deadlift and traditional deadlift are two of the most popular deadlift variations. While they both work the same muscle groups, there are some differences between the two exercises.
Sumo deadlifts have a shorter range of motion and place more emphasis on the hips and legs. This makes it easier to lift heavier weights and reduces stress on the lower back. Traditional deadlifts, on the other hand, have a longer range of motion and place more emphasis on the lower back.
Who Should Do Sumo Deadlift?
Sumo deadlift is a great exercise for powerlifters, bodybuilders, and anyone looking to increase their overall strength and muscle mass. However, it may not be suitable for everyone, especially those with lower back problems. If you have any concerns, it's best to consult with a certified personal trainer or healthcare professional before attempting this exercise.
Conclusion
Sumo deadlift is a great exercise for building strength in the hips, glutes, and legs. It's a popular exercise among powerlifters because it allows them to lift more weight than traditional deadlifts. However, it's important to maintain proper form and consult with a professional before attempting this exercise, especially if you have any lower back problems.