The Sumo Deadlift is a great exercise for developing the legs and lower back. You will always see people doing conventional deadlifts in the gym, but very rarely do you see people performing a sumo deadlift. If someone is training purely for strength then perhaps the conventional deadlift is a better exercise but for functionality that can translate into ever day activities, the sumo is surely the better of the two.
- Erector Spinae
- Gluteus Maximus
- Adductor Magnus
- Position feet under bar with very wide stance. Squat down and grasp bar between legs with shoulder width or slightly narrower mixed grip
- Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.
Throughout lift keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep bar close to body to improve mechanical leverage. Concentrate on using the legs rather than the back, think about pushing yourself into the ground rather than pulling the bar up with your back.