Sumo Deadlift with a barbell
The sumo deadlift is a variation of the classic deadlift, where the feet are positioned wide apart, with the toes pointing outward. This stance allows for a more upright torso position and places greater emphasis on the thighs and glutes, while slightly reducing the strain on the lower back. With the barbell version of the sumo deadlift, you can lift heavier weights compared to the dumbbell sumo deadlift.
Necessary equipment
Sumo Deadlift with a barbell - the correct execution
- Start in wide stance
- Screw your feet into the floor so that your knees face outward
- Keep the shoulder blades down at the back (retraction, depression)
- Bend your hips with maximum tension in torso and buttocks
- Grab the barbell at least shoulder-width apart
- Distribute your body weight over the whole foot
- Lean back a little so that your shins are as vertical as possible.
- Build up maximum tension in torso, back of legs and buttocks
- Extend your legs and hips at the same time and lift the barbell upwards.
- The spine remains upright
- When legs and hips are maximally extended, lower the barbell back to the floor in the same way.
- The training weight for this exercise is the sum of the barbell's own weight and the additional weight plates
The exercise Sumo Deadlift is intended to be used as a hypertrophy exercise.
Which muscles are trained by Sumo Deadlift?
Primary trained muscles for Sumo Deadlift
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Secondary trained muscles for Sumo Deadlift
Adductors - The adductors are muscle groups in the thigh that help bring your legs together. They stabilize your pelvis while walking and standing and also assist in movements like crossing your legs.
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
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Alternative variants of Sumo Deadlift with a barbell:
Sumo Deadlift with a dumbbell
In the sumo deadlift with dumbbells, you can increase the range of motion. This variation is especially useful if you don't have access to a barbell or if you want to place a greater focus on your mobility, fine motor skills, and stability.
Necessary equipment
Sumo Deadlift with a dumbbell - the correct execution
- Start in a wide stance
- Screw your feet into the floor so that your knees face outward
- Keep your shoulder blades down at the back (retraction, depression)
- Hold the dumbbells with both hands in front of your hips
- Keep your shoulder blades down at the back (retraction, depression)
- Bend your hips with maximum tension in your torso and buttocks
- The spine remains upright
- Stretch legs and hips and come back to standing position
- The training weight for this exercise is the weight of a single dumbbell. Therefore, train with a dumbbell that weighs the indicated weight
Similar exercises to Sumo Deadlift
Conventional Deadlift with a barbell
The conventional deadlift, also known as the classic deadlift, is a fundamental exercise that strengthens the back, glutes, and legs. When performed with proper technique, it offers significant benefits but requires precise execution to avoid back injuries. Especially advanced athletes can lift heavy weights with this exercise. Variants such as the dumbbell deadlift or using a Smith machine are suitable for beginners.
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