If you need to add a little twist to your usual squat routine, you should definitely try the barbell sumo squat. There aren’t enough good things to say about the squat.
It is one of the best power moves out there, popularized by pop culture as the go-to move for a bigger, firmer butt. The squat is overall a great exercise for working your lower body and strengthening your core.
The position of the feet demanded by the sumo stance in this exercise will definitely add some level of challenge to the squat. It will give you variety, and as far as exercising goes, variety is a good thing.
HOW TO DO THE BARBELL SUMO SQUAT PROPERLY
- Put the barbell at a height that is almost chin-level. Go underneath the bar in such a way that it rests on your shoulder.
- With an overhand grip and hands shoulder-width apart, place your hands on the barbell. Once you are comfortable om this position, rise up with the bar on your shoulders
- Take a small step backward and plant both feet on the floor further than shoulder-width apart. Point both feet slightly outward. This is your starting position.
- Take a deep breath, be your knees and the hips while making sure that your knees remain in line with your toes. Keep bending your knees until your upper legs are parallel with the ground beneath your feet. Ensure that your back remains within a 45- to 90-degree angle to your hips.
- Breathe out. Push through the heels of your feet and extend your legs to return to the starting position.
- Repeat as many times as you can before putting the bar back on its rack.
BARBELL SUMO SQUAT BENEFITS
WORKS INNER THIGHS
There are definitely many benefits for which the barbell sumo squat is famed. However, the one that stands out the most is how intensely it works the inner thighs. It focuses mainly on the adductor muscles.
Once these muscles are worked, you will find it much easier to do other squat variations. It prepares your body for more punishing and tasking variations of the squat.
WORKS THE CORE
Looking for a firmer ab and an admirable pack? This exercise is your guy. This might actually be hard to believe because squats are known for so many things, but a core workout is hardly one of those things.
Yet, the barbell sumo squats recruit the core because of the positioning of the food. If you, therefore, want an exercise that will give you a good-looking butt and abs at the same time, this is just it.
Don’t you just love compound exercises? Why do many different exercises at different times, taking up so much time when one exercise could work for so many muscle groups at once.
This is one exercise that gives you that rare benefit. On top of it all, it is a general functional movement. This means is that it activates many muscles that you would use when doing your daily activities like picking things from the floor.
This means that it hits a lot of muscle groups that you’ll use during day-to-day activities because you’ll perform the same motions. For instance, you typically squat down to pick up a heavy object.
GREAT FOR TALLER PEOPLE
If you are particularly tall, you might find conventional squat a little uncomfortable. The sumo squat will address this by giving you a wider range of motion.
BARBELL SUMO SQUAT ALTERNATIVES
BODYWEIGHT SUMO SQUATS
The bodyweight sumo squat is a variation that beginners should take a keen interest in. The sumo squat isn’t the easier variation of squats. Thus, you want to start easy and work your way up.
This exercise helps you work on your form and technique before you get to more intense. Follow the earlier steps for doing the barbell sumo squat, just do not use the barbell.
SUMO SQUAT JACK
Now, this is the one exercise you do not want to miss if you want a serious bodyweight workout. If you are familiar with jumping jacks, in this exercise you will just ad to combine it with sumo squat. It is incorporating cardio into what would otherwise be a regular exercise.
To do this exercise, crouch a bit, jump upwards, and land into a squat with a sumo stance.
DUMBBELL SUMO SQUATS
Not everybody can start doing this exercise with a barbell right away. In which case, you can switch the barbell with one or double dumbells.
Hold the dumbells in front of you, between your legs and perform a sumo squat. When holding one dumbbell in front of you, this variation is referred to as a goblet sumo squat.
BARBELL SUMO SQUATS MISTAKES TO AVOID
KNEES CAVING INWARDS
This happens a lot among beginners because when you first start out your glute muscles may not be strong and you may not have mastered the form that requires your hips to stretch out.
This mistake is not only apparent in the sumo squat but also in the conventional squat too.
ROUNDING YOU BACK
THe correct posture can never be overemphasized when doing a squat of any nature. Rounding the back typically occurs when you try to lift weight that it too heavy. You back rounds to take on some of the weight.
That is why we keep emphasizing on the i,portnat on starting light with the correct form. Ab exercises will also help you develop a former core and be able to carry more weight without rounding your back.
Avoid landing forward when doing those exercise. Most people who lean forward tend to have tight claves and hips that are stretched.
If you find yourself doing this mistake, incorporate exercises that stretch the hips and make the calves less tight.
It is imperative for you to work on the right form before starting this exercise seriously, so you may want to start with relatively easy variations first.
When you eventually come around to lifting the right amount of weight, this exercise will be a great workout for your inner thighs.
This should nit be motivation to thrust yourself into lifting heavy right away because a rounded back can be a precursor to very bad back problems.