Sumo Deadlift

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Sumo Deadlifts!πŸ’ͺ🏻

The sumo deadlift is an effective deadlifting movement to increase upper back, hamstrings, glutes, and trap development. 
You’ll notice it’s a favourite exercise in the gym recently by some people.
Its also a movement that would be seen in powerlifting programs and meets, general fitness and workout plans, functional fitness, and even Olympic weightlifting.

 πŸ‹πŸ»‍♂️ The Sumo Deadlift  (which is one of the main deadlift variations used in powerlifting and formal deadlift training) is done with a wider stance and more upright torso than the conventional deadlift. In doing so, the sumo deadlift targets and develops different muscle groups than the conventional and trap bar deadlift, however is still a viable posterior chain strength training movement.

πŸ‘ Glutes:
The glutes are targeted to a high degree by the sumo deadlift, primarily due to the foot/hip placement in the setup. The hip is placed in external rotation, which in turn involves the glutes to a higher degree, making this a great movement to target the glutes.

🐷 Hamstrings:
The hamstrings, while not as targeted as in the Romanian deadlift and conventional deadlift, are still primary movers for the sumo deadlift. If a lifter is looking to target the hamstrings more exclusively, they may want to perform Romanian deadlifts instead.

πŸ”₯ Quadriceps:
Due to the foot placement in the sumo deadlift, the athlete must achieve greater angles of knee flexion (bend) to set themselves up and perform the sumo deadlift. For this reason, the quadriceps (which are responsible for knee extension) are targeted to a greater degree than in the Romanian deadlift and conventional deadlift, yet similar to the trap bar deadlift.

πŸ€“ Lower Back:
The lower back muscles, also known as the erectors, are stressed isometrically throughout the sumo deadlift to resist spinal flexion and rotation throughout the pull. In doing so, the spinal erectors can be developed and are often one of the key limiting factors for a heavy deadlift (lower back strength). Unlike the conventional and Romanian deadlift, the sumo deadlift does place lower levels of stain on the record due to the athlete being able to keep their torso angle more vertical in the set up and pull.

πŸ’ͺ🏻Trapezius and Back Muscles:
The upper back and trapezius muscles are used to maintain proper torso positioning and aid in the upwards pulling of the barbell. The sumo deadlift, which is a more vertical pulling movement (compared to the conventional deadlift) is a great movement to build thick, strong traps and upper back muscles. 

As some may think Sumo Deadlifts is cheating, think of it as a different exercise. 
For me personally I find it a harder exercise to get into position. 
But with practice comes perfection πŸ‘ŒπŸΌ But for Ben Sellars he had constant back issues with conventional Deadlifts and wasn't progressing in his strength, when Ben Sellars swapped to sumo he had instant relief from back pain amd in 2 minths added 27.5kg to his competition max with out any back pain.

So Ben Sellars advisers most people to do a training block on each lift to work out which deadlift variation works best for you.


Thanks Corey Davies



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