This exercise is the well-kept secret to a shapely butt (and no, it’s not the squat or the hip thrust)

2024-02-20 16:09:50

Do you know the deadlift? If you’ve ever been to the gym, chances are the answer is yes.

Now, do you know its “cousin”, the sumo deadlift?

Practiced with a wider spread of the legs, it would place more emphasis on the work of the quadriceps and would be a formidable weapon for strengthening your glutes.

We will see its benefits, variations, and above all how to perform it correctly.

What’s the difference with a “classic deadlift”

To perform the sumo deadlift, you will need to adopt a very wide stance with your feet, toes pointed outwards.

Your arms will then be on the inside of your legs and not on the outside like in a traditional deadlift.

While the position may seem foreign to you at first, it may be more suited to your anatomy.

What muscles work in this exercise?

The Sumo deadlift mainly generates a hip extension (and knees, to a lesser extent) when raising the barwhich will be produced by the glutes and hamstrings.

The quadriceps and spinal erectors will not be left behind to ensure knee extension and isometric lumbar extension, respectively.

Finally, certain stabilizing muscles around the shoulders and shoulder blades will participate, such as the lats or trapezius.

This movement is mainly dedicated to the lower body, place it as the main component a leg workout!

Especially since it is conducive to the principle of progressive overload and should be practiced with heavy loads over a lower repetition range.

However, it is very demanding in recovery and should not not be done more than twice a week.

1. Approach your shins 1-2 cm from the bar loaded on the ground, it must be at the level of the tongues of your shoes,
2. Spread your feet as far apart as possible while keeping your shins aligned over your knees (ideally, your toes point forward of the weights on the bar),
3. Send your hips backwards to grasp the bar on the ground (without bending your knees, this is not a squat, your hips must remain high) with your hands spaced shoulder-width apart,
4. Once the bar is firmly grasped (pronated or alternate grip), remember to pull the bar towards you in order to engage your back muscles, place your lower back in a neutral position (position that you will maintain throughout the movement): you should already feel tension on your hamstrings,
5. Take a deep breath, “pull the slack” (applying tension to the bar to lift it a millimeter), finally lift the bar explosively, making sure to keep your chest high and thinking regarding extending your hips while “planting” your feet through the ground,
6. Finish the climb by locking your knees and contracting your glutes, without hyperextending your back,
7. Return the bar to the floor, resisting and controlling the negative as much as possible and sending your hips back.

During the concentric phase (raising the bar) remember to keep your lower back flat, your shoulder blades retracted and your shoulders in an isometric position. keeping the bar in contact legs.

You can start with 1/2 sumo, with the hands just inside the legs, then gradually increase the spacing of the feet.

Note: Wearing flat soled shoes, high socks and a belt can help considerably.

Variants of the sumo deadlift

Although the sumo deadlift is not the most modular exercise available, it is nevertheless possible to adapt it according to your specific needs:

Le fails to take the deadlift

Place two plates on the ground to create a small elevation.

Stand on these plates with your sumo stance, then lower yourself to grab the bar.

By doing this, you will increase your pulling strength and put more strain on your glutes and hamstrings.

Sets and reps for sumo deadlift

Your training program will greatly influence the results obtained from this exercise.

So if your goal is to build your legs, you won’t necessarily follow the same protocol as a weightlifter preparing for their next competition.

It is also important to note that sets with a higher number of repetitions may be more difficult due to the complexity of the movement.

The benefits of sumo deadlift

Here are three benefits you can get from performing the sumo deadlift regularly:

1. More comfortable movements: The sumo deadlift offers more pleasant movement mechanics for some people compared to the classic deadlift.
2. Increased demand on the quadriceps: The wide stance adopted during the sumo deadlift places more emphasis on quadriceps activation.
3. Less stress on the lower back: The wide stance also reduces stress on the lower back, compared to the conventional deadlift.

In conclusion, knowing how to perform a sumo deadlift correctly can offer you multiple benefits and variations suited to different training needs.

So don’t hesitate to integrate this exercise into your sports routine to reap all the benefits!

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sport-cat-date-updated">Updated by Quentin on:20/02/2024

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