The Barbell Sumo Deadlift is a variation of the traditional deadlift that targets the lower body muscles, particularly the quadriceps, hamstrings, glutes, and lower back. This variation involves a wider stance with the toes pointed outwards, resembling the stance of a sumo wrestler, hence the name.
How to perform
Step-by-step instructions for the Barbell Sumo Deadlift:1. Begin by setting up the barbell on the ground in front of you. Position your feet wider than shoulder-width apart, with your toes pointed slightly outwards.
2. Bend your knees and lower down to grab the barbell, making sure your hands are inside your thighs. Your hands should be placed slightly wider than shoulder-width apart.
3. Brace your core and keep your back straight as you lift the barbell off the ground by pushing through your heels.
4. Keep the barbell close to your body as you stand up, driving your hips forward and straightening your knees.
5. Once you are standing tall with the barbell, pause briefly at the top before slowly lowering the barbell back down to the ground with control.
6. Repeat for the desired number of repetitions.
Tips:
- Keep your chest up and shoulders back throughout the movement to maintain a straight back.
- Engage your core muscles to help stabilize your spine and protect your lower back.
- Focus on pushing through your heels to drive the movement and keep the weight balanced.
- Start with lighter weight to practice proper form before gradually increasing the load.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.