Like traditional deadlifts, the sumo variety is primarily a strength move, although it can also help improve hip mobility. The primary perk of a sumo deadlift over the regular kind is it makes it easier to lift heavier weights. Turning your feet out and grabbing [the weight] under your center of gravity shortens the lever length between your hands and hips, where all the power is generated, This reduces the load and allows you to pull more weight.
Alignment: Stand with feet shoulder-width apart (a little wider if you prefer), with a set of dumbbells in front of you. Rotate your feet away from the midline of your body so they’re turned out 30 to 45 degrees. Bend at the hips, keeping your chest up and driving your hips back as you reach your hands down to grab the dumbbells or bar with an overhand grip. Take a deep breath and engage your core. Keep your spine straight as you squeeze your glutes, thrust your hips forward and raise the dumbbells or bar as you straighten your legs to stand. Slowly lower the weights back to the floor. That’s one rep.
Breathing: take a deep breath during squatting, expire the air when squeezing your glutes and pushing with your legs to stand up.
Concentration: Keep your spine straight, avoid leaning forward so your knees exceed the line with your toes.
Duration: aim for 5 to 8 reps where you’re fatiguing by the last one. Rest 90 seconds. Start with 2 sets and work your way up to 4 over time.
Errors: Spine is not neutral, not taking the slack out of the bar, hips and Shoulders Moving Separately and Hyperextension at the Top of Pull.
Fluids: always make sure you’re hydrated before, after and during any exercise.
Take away tip
Because glutes exercises use up a lot of energy, execute the move toward the beginning of your workout, when your muscles are strongest. Sumos work the back of your legs, so, if you do a superset, pair it with a move that targets your quads and other muscles along the front of your thigh—like goblet, front, or squats.
Q&A: How to do sumo deadlifts?
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