The Complete Guide to the Sumo Deadlift

Are you a fan of deadlifts, but want to try some variations? The sumo deadlift is for you! The position is similar to that of the sumo squat, with the legs wide apart for reinforced work on the thighs.

However, like all deadlifts, this exercise can damage your back if not done correctly. That's why this article details all the steps to do it safely.

What is the sumo deadlift?

The sumo deadlift, also called sumo deadlift in English, is a variation of the classic deadlift except that the legs are more discarded.

This is a complete, multi-joint bodybuilding exercise. It allows you to strengthen the whole body with more emphasis on the glutes, the back of the thighs and the inner thighs at the level of the adductors, but also the quadriceps, the whole back, lumbar and trapezius muscles. It is a very good exercise for gaining mass but also for working on power.

The sumo deadlift as in its classic version also helps strengthen the deep muscles of the spine. Finally, it solicits a lot of muscles at the same time.

Also read: Romanian deadlift: Everything you need to know

How do I do the sumo deadlift?

Here are the main steps to perform the sumo deadlift:

• Position yourself in front of a loaded straight bar with your hands in an overhand or mixed grip and your feet shoulder-width apart, as in sumo

• Bend your torso forward while keeping your back flat, knees bent and pointing outward, then grab the bar.

• Bend your legs until your thighs are horizontal or slightly above, depending on your body type. The bar should be almost against the shins, the back should remain flat throughout the movement.

• Push legs to lift the bar which should follow the line of the shins, then continue extending the legs mid-stroke while straightening the back.

• Hold the contraction for 2 seconds and lower the bar the same way as for the rise by bending your legs without rounding your back.

In bodybuilding, it is better not to release the bar on the ground in order to maintain muscle tension and sheathing during the sumo deadlift. Just hit the ground and go. In powerlifting, to work heavy and in strength, it is easier to release the bar before going back up.

At the end of your sports training, do not forget to do stretching sessions with stretching exercises. This can relieve all muscle groups and reduce or even prevent aches.

This exercise can be dangerous for your back if your execution is not perfect and it is advisable to wear a weight belt to maintain your lower back.

To find out more: How to successfully train your hamstrings?

What muscles does the sumo deadlift work?

The main muscles used in the sumo deadlift are:

• Hamstrings

• the adductors

• glutes

• spinal erectors

• the trapezoids

In the background, the quadriceps, calves, forearms, teres major and latissimus dorsi are also worked during this sumo deadlift

Like the classic deadlift, the sumo deadlift is one of the best exercises for building your glutes, hamstrings and adductors.

Also read:The complete guide to elastic lunges to build leg muscles

What are the tips for proper execution of the sumo deadlift?

This bodybuilding exercise puts a lot of strain on the back like all deadlift exercises, which is why it is important to follow the following precautions:

• Inhale as you hold the breath with tight abs, exhale as you descend.

• Always keep your feet flat on the ground without ever lifting your heels, which could also round your back.

• The bust should remain balanced and the back always straight.

• The spacing of the feet depends on the morphology and flexibility of each one. Try to work on flexibility before performing the exercise.

• As you raise the bar, squeeze your shoulder blades together and rotate your shoulders back, pushing your chest out.

• You can use pull straps for a better grip and not put too much strain on the forearms.
  
  
• The use of a weight belt is recommended when using heavy loads.

For more information: 4 Reasons Everyone Should Do Sumo Deadlift

The differences between the classic deadlift and the sumo variation

Each style has its pros and cons. In fact, it all depends on your physiological characteristics, your morphology and your mobility as well as your muscular strengths and weaknesses.

In other words, you should consider factors such as the structure of your hip or the length of your hip. your segments to see which method is right for you. Added to this are your goals, i.e. which muscles would you like to develop.

Training both versions of the deadlift

So, to find out which style is right for you, you would have to practice both in parallel for months in submaximal loads.

For example, to start, you practice the deadlift classic as the main exercise and sumo as an accessory exercise and then you reverse the situation and exchange the place of the two techniques as you go.

The idea is to find the method with which you feel more comfortable and gain more muscle volume.

Hip shape

It would be very difficult to assign an appropriate technique based on the shape of the hips. Indeed, there are a multitude of hip shapes depending on the size, the depth, as well as the connections at the level of the angulation and the rotation of the femur.The best is then to carry out tests with the practice in parallel mentioned above

Often, people tend to base their choice on mechanical parameters. The sumo style is apparently easier, because the movement of the arms carrying the bar is closer to the center of gravity of the body. However, reducing the position evaluation to only the movement of the lever arm would be too simplistic.

Muscular strengths and weaknesses

During the months of testing these two methods of deadlift, you will understand where your muscular strengths and weaknesses lie.

If you feel more efficient at submaximal loads with the classic deadlift, but with the sumo deadlift you can lift maximum loads to a higher level, your weakness most likely lies in the posterior chain.

On the other hand, if your sumo deadliftperforms better at sub-maximal loads, but your classic deadlift performs better at maximum loads, your weakness is then at the level of your thighs.

It's up to you to adapt and orient yourself towards the muscular development of your weaknesses.

An article to read also: Progressive overload: All about this method in bodybuilding

How to perform sumo deadlifts with rubber band?

To perform your sumo bungee deadlifts, start with a resistance band that corresponds to your level. Then follow the different steps:

• Place the elastic straight on the floor and put both feet on the band. Spread your feet wider than your shoulders.

• Then take between each of your hands one end of the elastic band. Your arms should be placed between your thighs. Stand up straight, body sheathed, gaze towards the horizon. The goal of the exercise is to extend the hip and knees while straightening your bust as much as possible.

• To do this, lean your torso forward, while keeping your legs bent, like during a sumo Your back should be straight and your neck should be in line with your back. Inhale well during this step.

• Return to the initial position, doing the opposite movement, the trunk still straight. Remember to exhale and control your ascent.

Throughout the exercise, your abdominal strap should be contracted, and your back should remain in a neutral position, which respects the natural curves of your spine. It should neither round out nor hollow out. So be sure to pull your shoulders back while contracting your upper back muscles.

In parallel, read also: The best exercises for the hamstrings with elastic

Why choose Fit Superhuman rubber bands for your sumo deadlifts?

Currently, the best weightlifting elastic is at Fitness Super-Humain for the French market. Our elastic resistance bands cover all needs and adapt to all levels: whether you are a beginner or an expert, you will take great pleasure in using them.

Delivered in a carrying bag, you will find specially designed and optimized handles for a perfect fit coupled with great security. Then we offer an improved rigging system with a professional level of resistance, all at an unbeatable price.

Rubber bands are scientifically proven to increase muscle definition and strength. They're also safer for your joints in the long run. For your sumo deadlift exercise, you will be able to work all the muscles used without straining your back, because the load of the rubber bands is less heavy than with a bar or dumbbells.

The sumo deadlift is a variation of the classic deadlift and works the thighs and inner thighs, thanks to the straddle-legged position, as for the sumo squat.

Like all deadlifts, this bodybuilding exercise can cause back pain, which is why the alternative of elastic bands is a good compromise to work without injuring yourself. Think Superhuman FitResistance Bands, perfect for your workouts.