How To Perform The Barbell Sumo Deadlift
This exercise targets your quads, hamstrings, glutes, calves, lower back, abs, and traps.
Performing the Movement
It is often down to either weakness or a lack of rigidity in the spine throughout the lift. Of course it has to be wide sufficient to balance the bar – also close and you’ll have a dilemma with the bar tipping to either side. You’ll also give your forearms nightmares trying to hold on to a heavy bar that way!
1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much.
2. Lower to the bar while pushing your hips back and loading a light stretch into your hamstrings.
3. Keep your weight on your heels, your knees straight over your toes and abs braced.
4. Pull upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels.
5. Keep your abs locked and ribs down at the top.
Instruction courtesy of Precision Nutrition. Fitness Pros- If you’re interested in becoming a Certified Nutrition Coach, they’re top notch!