The deadlift is one of the three main bodybuilding exercises. The sumo pull is the best test of your fortitude, as it is in this exercise that you can lift the maximum critical weight possible. The technique of execution should be a detailed study, because the exercise involves a large number of muscles and requires their coordinated work.
If an athlete wants to work out his legs with high quality, he performs squats, if the muscles of the chest are pressed down on the barbell. To effectively load the back muscles, exercise # 1 is the deadlift.
In bodybuilding, the classic version of the deadlift is mainly used, when the legs are shoulder-width apart. But sometimes it is practiced to perform a powerlifting invention - sumo deadlift. The main difference between these styles is the position of the legs and the width of the grip during the exercise. Differences in the performance of deadlifts, of course, are reflected in the muscle groups that are involved in them.
This is not to say that some traction is better, some is worse. It all depends on what the athlete wants to achieve and what goals he pursues. If in the classical pull the jerk is carried out at the expense of the back muscles, then in the sumo pull the load is shifted to the legs. The first thing that goes into work is the quadriceps. The wider the stance, the more the inner thigh, hamstrings, are used. The trapezium and deltoid muscles are in static tension. Stabilizing functions go to the abdominal and gastrocnemius muscles. That is why the lift traction option is used to lift very heavy weights.
Sumo deadlift technique
The deadlift is the most traumatic exercise in bodybuilding. The heavier the weight lifted, the greater the danger. Lumbago, spondylolisthesis, displacement of discs, hernia of the spine - the minimum list of possible consequences. Failure to follow the correct execution technique can "result" in an accident or remind of old, previous injuries, therefore, the deadlift must be approached with all responsibility.
It is not easy to master the correct execution technique, so beginners do not need to strive to take a lot of weight. It is recommended for pioneers to exercise their body for 2–3 weeks and hone their skills with squats and torso bends. Success in performing the sumo deadlift is possible not only by strength, but also by combining it with flexibility. Exercise obliges the athlete to be flexible enough. Particularly important is good mobility in the hip joints (the width of the legs is dependent on them), the hamstrings, the Achilles tendon, the adductors of the thigh and buttocks. Before starting the exercise, you need to do a little stretch and warm up the joints. Now for a step-by-step guide on how to do sumo deadlifts:
- Spread the feet wide with the toes turned 45 degrees or even more (so that the knees look out to the sides). The socks should almost touch the barbell pancakes.
- Straighten your back and arch your lumbar region to prevent rounding during the deadlift. Straighten your shoulders, push your chest forward.
- The heels should be the projection of the center of gravity, so it is advisable to put on weightlifting shoes when performing the sumo deadlift exercise.
- Lower yourself into a half-squat so that your hips are horizontal to the floor and your knees are in line with your ankles.
- Take a barbell with a narrow grip (it will not work differently due to the position of the legs). From the side it may seem that you are leaning forward, since ideally the back bends well in the lower phase.
- Raise your pelvis a little and tighten your arms - this will provide a rigid "frame" and the muscles being worked out will effectively contract.
- Take a deep breath and, with a held breath, stand with a barbell on straightened legs with an even torso due to the work of the quadriceps and other muscles of the lower extremities. Keeping the bar as close to your body as possible will reduce drag and make it easier to control and pull the bar.
- Bring your shoulders back and exhale.
- When pulling sumo, as with any other pull, the gaze should be directed strictly forward (neither up nor down, not to the sides) throughout the entire set.
- Returning the bar down is slightly faster than lifting it up.
- The deadlift can be performed for one or more repetitions, depending on the weight taken. If you intend to perform a certain number of repetitions, you do not need to hit the bar off the floor. The projectile must be completely placed on the floor, and then only start pulling back.
When adding weights for the sumo deadlift, sooner or later difficulties will begin to hold the barbell. In this case, the work of the hand straps will be greatly simplified, but when using them, the grip force will not be fully utilized.
In competitive tournaments, a grip is used (one palm in supination position, the other in pronation), it excludes any possibility of turning the bar, which allows you to cope with heavy weight loads. In training, it is better not to overuse different grip, because it breaks the symmetry of the arms and shoulders. Sumo deadlift is suitable for those athletes who have poorly developed back muscles or have problems with the lumbar region. Anatomical features of the physique, along with technique, affect which muscles will do well in work. The lifting exercise is easier for ectomorphs who have disproportionately long arms or large stature. They can place their center of gravity quite low and carry more weight.
The ideal starting position is determined by individual selection. The width of the legs should be chosen so that it is optimal for the desired results and does not bring discomfort when performing. The wider the stance of the legs, the shorter the lifting path of the projectile and the less the amplitude of movement on the deltas.
The sumo deadlift should be performed on the day of strength training, somewhere in the middle of the training process after performing hyperextension. Within the framework of one workout, it is recommended to alternate deadlifts and squats with each other, since both exercises put a serious load on the legs and back.
Video on how to properly do deadlift in sumo:
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