The Deadlift is a very effective exercise for building the muscles in you Please en legs. One of the variants of the Deadlift is the Sumo Deadlift. The sumo deadlift is what you expect from it: you look like a sumo wrestler. Nonetheless, it is a popular exercise for athletes and bodybuilders. But is the Sumo Deadlift better for you than the Conventional Deadlift? Read on and find out
What is the Sumo Deadlift?
The Sumo Deadlift is actually a variation of the Conventional Deadlift, almost the same exercise, but just not. You stand like a sumo wrestler: with your legs wide, your feet about 30 centimeters wider than your shoulders and your toes pointing out. Because of this starting position you reduce the tension on the lower back, so you have less chance of an injury. Bend your knees so that your legs are horizontal with the floor. Because you bend more from your knees and less from your back, this variant also emphasizes the front of your legs, the quadriceps.
Placement of your hands
Grab the barbell with your hands and keep your arms straight. Where with the other variants of the Deadlift you place your hands on the outside of your legs, with the Sumo Deadlift you place your hands on the inside of your legs. Use if necessary magnesium for more grip.
Tighten your core, inhale and, as it were, push your legs into the ground. Keep the barbell as close to your body as possible when you go up. Don't forget to exhale when you go up. Stop hitchhiking when you are fully stretched. Just make sure to keep your knees out, your chest upright and your back straight. Hold this for one to two seconds.
With other variants of the Deadlift (such as the Stiff Deadlift and the Romanian Deadlift) it is important that you go down slowly. You can go down a bit faster at the Sumo Deadlift. With this in mind, bend your knees down until your legs are level with the ground again.
This exercise is quite technical, so it will take you a while to master it 100%. Some of your mobility is required because the emphasis is on your (perhaps not very) flexible hips. Yet many beginners start with this exercise because the chance is smaller that you will curl your back. If you keep yourself straight, you have less chance of an injury. So is Sumo Deadlift really better? No, the Sumo is not necessarily better, but if you have a weak lower back it may be the best choice for you.
Would you rather start with the traditional deadlift? Knowing the difference between the Conventional Deadlift and the Romanian Deadlift? or rather start with the Single Leg Deadlift where you use your core a little more? Then read the other articles about this. And if you want to know what the Deadlift record is, you can enter it this article .
Written by Emily van de Wiel