Sumo Deadlift
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Equipment:
Barbell -
Area Worked:
Legs -
Type of Workout:
Weight
Exercise Description:
A barbell sumo deadlift is a weight training exercise that primarily targets the glutes, hamstrings, and lower back. It also works the quads, core, and upper back.
How to do a barbell sumo deadlift:
- Stand with your feet wider than shoulder-width apart and your toes turned out slightly.
- Grasp a barbell with an overhand grip, with your hands about shoulder-width apart. Your palms should be facing away from you.
- Bend your knees and lower your hips until your thighs are almost parallel to the ground.
- Keeping your back straight and your core engaged, drive your hips forward and up, pulling the barbell up to your hips.
- Lower the barbell back down to the starting position in a controlled manner.
- Repeat for as many reps and sets as desired.
Cues to use when performing a barbell sumo deadlift:
- Keep your back straight and your core engaged throughout the movement.
- Don't let your knees collapse inwards.
- Squeeze your glutes at the top of the movement.
- Focus on keeping your shins vertical throughout the movement.
Injuries that barbell sumo deadlift can help heal:
- Lower back pain: Barbell sumo deadlift can help to strengthen the muscles in the lower back, which can help to prevent lower back pain.
- Sciatica: Barbell sumo deadlift can help to improve flexibility and range of motion in the lower back, which can help to relieve pain and inflammation associated with sciatica.
Tips for performing barbell sumo deadlift:
- Use a weight that is challenging but allows you to maintain good form.
- Focus on squeezing your glutes at the top of the movement.
- Don't bounce the weight at the bottom of the movement.
- Lower the weight slowly and controlled.
- Rest for 1-2 minutes between sets.
Barbell sumo deadlift is a great exercise for building strong, big glutes and hamstrings. By following these tips, you can safely and effectively perform this exercise and reap the benefits.
Here are some additional benefits of barbell sumo deadlift:
- It can help to improve your weightlifting strength and power.
- It can help to prevent lower back pain and sciatica.
- It can help to improve your flexibility and range of motion in the lower back.
If you are new to barbell sumo deadlift, it is important to start with a light weight and gradually increase the weight as you get stronger. You should also be sure to use proper form to avoid injury.
Muscles Involved
Stabilizer Muscles Involved
Dynamic Stabilizer Muscles Involved
Antagonist Stabilizer Muscles Involved
Synergist Muscles Involved
Exercise Variations
Rehab Exercise For Injuires
Sports Enhanced By Exercise
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Start your journey for free in just a few minutes. No payment or obligation required.