Sumo deadlift - Detailed explanation of sumo deadlift technology

Detailed tutorial on the technical explanation of sumo deadlift

Sumo deadlift is a way of changing deadlift. It is especially popular among female trainers. Due to its unique position (wide position) it can better exercise the muscles of the hips and the inner legs

What is a sumo deadlift?

As the name suggests: like a Japanese sumo wrestler when preparing for a fight, his feet will be separated greatly - this is the name of sumo deadlift.

Target training areas: hips, hip adductors

First Position: Use a wide stance. The legs are spread about 90 degrees apart. Stand, squat and hold the bell rod. The arms should sag straight between the legs, and the grasp position is determined by the position where the arms are naturally sagging. Be careful not to bend the elbows.

Do not move the shoulders forward or upward. In traditional deadlifts, the shoulder blades are facing the bell rod; squat until the thighs are close to parallel to the ground.

Event key points: Take a deep breath to keep the muscles tense, pull the weight, move the hips forward, start pulling the weight, and thrust hard with both feet. Then move the hips forward.

Continue to push the ground until your legs are fully extended until you reach the locked position.

When putting down heavy objects, you should be as serious as when lifting, because many people are injured because of the incorrect movement of putting down heavy objects. Repeat the lifting process in reverse to put down heavy objects safely. Keep your back straight and the bell rod close to your body.

Key points:

1. During the entire lifting process, the arms should be kept straight.

2. The power of lifting Mainly comes from the movement of forward movement of legs and hips.

3. Feel that what you are doing is pushing the ground, rather than pulling the heavy objects with your hands.

4. Try to keep the bell rod close to the body and move it straight upward.

5. Make sure your back is straight or maintain a natural curve. Try to avoid back bending when lifting.

6. When lifting, you should also think about pushing your knees outward so that your knees and toes are pointing in the same direction

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