May 23rd, 2023 4:05 PM Mr. Q Categories: Barbell
The barbell sumo deadlift is a compound exercise that targets the muscles of the lower body, particularly the glutes, hamstrings, and quadriceps. It is a variation of the conventional deadlift where the feet are placed in a wider stance, resembling a sumo wrestler’s stance. This exercise also engages the core, upper back, and grip strength.
Possible Stretches to do prior to exercise:
- Standing hamstring stretches
- Hip flexor stretches
Warmups to do prior to exercise:
- Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
- Do some dynamic stretches for the lower body, such as leg swings or hip circles.
How to select the proper weight: Choose a weight that challenges your lower body muscles while allowing you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. It’s important to maintain good form and avoid excessive strain on your lower back.
- Stand with your feet wider than shoulder-width apart, with your toes pointing outward at an angle.
- Position a barbell on the ground in front of you and stand close to it. Your shins should be almost touching the barbell.
- Bend your knees and lower your hips down to grip the barbell with an overhand or mixed grip, with your hands slightly wider than shoulder-width apart.
- Keep your back straight, chest up, and engage your core.
- Prepare to lift by driving your feet into the ground, pushing your hips forward, and lifting your chest.
- Initiate the movement by driving through your heels, extending your hips and knees, and lifting the barbell off the ground.
- As you stand up, keep your back straight, and maintain a neutral spine position.
- At the top of the movement, squeeze your glutes and engage your core.
- Reverse the movement by bending at the hips and knees, and lower the barbell back to the ground with control.
- Repeat the movement for the prescribed number of reps.
How to reduce the difficulty: To make the exercise easier, you can:
- Use a lighter weight or no weight at all, focusing on mastering the movement and maintaining proper form.
- Perform sumo deadlifts using dumbbells or kettlebells instead of a barbell.
How to increase difficulty: To make the exercise more challenging, you can:
- Increase the weight you’re using, gradually adding more weight plates to the barbell.
- Perform deficit sumo deadlifts by standing on a platform or step, which increases the range of motion.
- Slow down the tempo of the exercise, focusing on controlled and deliberate movements.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes
Muscle Group(s):Gluteus, Hamstring, Quadriceps
Secondary:Hamstrings, Quadriceps, Erector Spinae
Tertiary:Adductors, Abductors, Rectus Abdominis