• Start off with your feet wide apart. Place your feet and knees in such a way that they point outwards.
  • Grab the barbell with an overhand grip, with your hands placed shoulder-width apart, and as you do so flex your hips
  • Adjust your knees and lower your hips, as you do so thrust your hips forward in such a way that it nears the bar. As you do this, you have to make sure your posture is upright. Keep your back erect too and your arms long, at this time your head should be facing forward.
  • Pull the bar in front of your body until you are standing upright. Do not let the bar go too far away from the body.
  • Count to two and push your chest out
  • Inhale as you flex your knees and return the bar to the floor slowly. As you do this your back should remain straight torso upright, and head up.
  • Repeat for as many reps as you can.

WHAT MUSCLES DOES THE BARBELL SUMO DEADLIFT WORK?

This exercise mainly targets the muscles in the posterior chain.

GLUTES

This exercise works the glutes all thanks to the wider and outward turn of the feet. Doing this exercise requires you to place your hip in external rotation, a motion that targets the glutes.

HAMSTRINGS

The hanstrings are targeted more by other variations of the deadlift, specifically the conventional and Romanian variation. Thos does not mean that the sumo variation has entirely nothing to do with the hamstrings.

If you wish to specifically target the hamstrings however, better work your way around the previous variations.

QUADS

Just the same way the Roamnian and conventional variation mainly recruit the hamstrings, the sumo variation gives the quads a good working out.

This is due to the placement of the feet when doing this exercise, which induces to a greater degree flexion of the knees. There is a bit fo a squat here that has your knees bending and working your quads in the process.

BACK

The sump deadlift also taregts the back, especially the lower back. However, as previously mentioned, it does so to a lesser degree as compared to other more intense variations.

BARBELL SUMO DEADLIFT BENEFITS

LESS STRAIN ON THE LOWER BACK

The deadlift is an exercise that most people love because of the gains it promises. It is also feared in equal measure because a lot of people are not just comfortable with the way it tasks the back.

This exercise brings you within reach of the gains of the deadlift, while making sure your back is not as strained.

COMPOUND EXERCISE

This exercise works so many muscle groups at once, both in the posterior chain and upper body. The muscles workers include the glutes, hamstrings, core and hamstrings.

BARBELL SUMO  DEADLIFT ALTERNATIVES

TRAP-BAR DEADLIFT

This variation is incorporated the knee bend and also demands an upright torso. If for some reason you cannot do a sumo, this is an exercise you can fall back on.

It will give your upper body a good old working, on top of engaging your hips and quads.

KETTLEBELL SUMO DEADLIFT

This variation is an excellent alternative that improves endurance and your strength. You use kettlebell in the place of a brabell in this variation. You can try this variation, as a preparation before advancing to the sumo deadlift.

BARBELL SUMO DEADLIFT MISTAKES TO AVOID

Just as the conventional deadlift, this exercise requires you to keep an eye out so you do not develop injuries and discomfort that could have been easily avoided.

For one, use very light weight and progress to heavier ones if there ever is need to do so. You do not want to strain your back at any one point.

Push your knees to the sides, most people tend to allow the knees to cave in as they lift the barbell. The bar should not be held far from the body. Keeping it close is actually good for your mechanical leverage.

Avoid erratic breathing patterns when doing this exercise. In the event that that your weight is a tad heavier, inhale deeply and hold your breathe throughout the lift. Just as you are standing upright, breathe out.

This breathing pattern effectively supports your core.