Are you seeking a break from the traditional squat? Today’s feature- the sumo squat with weight –is going to do more than just work the powerhouse muscles of your body.
Not only does it strengthen them, but it also targets those that you miss when doing a traditional squat.
HOW TO DO SUMO SQUAT WITH WEIGHT
Equipment needed, a dumbbell or kettlebell
The sumo squat with weight focuses on a wider stance and different toe position with added resistance using either a dumbbell or a kettlebell.
- Start in a traditional squat stance with your feet about shoulder-width apart and toes pointed forward.
- To do the kettlebell sumo squat, grasp the kettlebell handle with both hands and hold it at the center of your chest. Keep it there throughout the movement.
- Slightly move back your knees as you lower your body into a squat position. Pull your tailbone straight down to the floor.
- Lower your thighs until they are parallel to the floor. Ensure you maintain your leg alignment.
- Pause in the squat position for a few seconds. Then engage your glutes, press up to standing, driving up through your knees.
- Keep your back neutral and be careful not to pull your upper body forward. Should such a thing happen, use a lighter weight.
- Start with 3 sets of 8-12 rep
WHAT MUSCLES DOES THE SUMO SQUAT WITH WEIGHT WORK?
The sumo squats work quite a number of muscles in your body, namely:
QUADRICEPS MUSCLES
The quadriceps are the large muscles at the front of the thigh which are divided into four central portions, and they act to extend the legs.
They are large fleshy muscle groups covering the front and sides of the thigh. The four parts are vastus femoris, vastus lateralis, vastus medialis and vastus intermesius.
They are among the largest and strongest muscles in your body. Their main function is to keep the leg straight and help straighten them.
GLUTEUS MUSCLES
This comprises thick fleshy muscle with a quadrangular shape. It is a large muscle that plays a major role in the maintenance of keeping the upper body straight.
It is attached to many components of the body such as the inner ilium and ilium crest.
ADDUCTOR MUSCLES
These are any of the muscles that draw towards its medium line or toward the axis of an extremity.
In particular, the three powerful muscles of the human thigh are adductors longus, adductor brevis and adductor Magnus.
The main function of the adductors is to squeeze the thighs together and aid rotation and flexion of the thigh.
HAMSTRING MUSCLES
The hamstrings are a group of three muscles that run along the back of your thigh from your hip to just below your knee.
It is responsible for extending your leg straight behind your body and to bend your knees.
HIP FLEXOR MUSCLES
This is a group of muscles toward the front of the hip. They help you move your leg towards your body.
CALVES
Your calf muscles consist of two main muscles, namely, the gastrocnemius and the soleus. Due to the fact that the two muscles come together above your heels and attach to the Achilles tendon.
Some experts refer to the gastrocnemius muscle and soleus as one large muscle with two sections. These muscles enable you to walk, run, jump, and flex your foot.
It also helps you to stand up straight. Moreover, the muscles propel you forward when you run and rotate your ankle, flex your foot and ‘lock’ your knee.
BENEFITS OF SUMO SQUAT WITH WEIGHT
Here are some more reasons why you should add the sumo squats with weight in your workout routine:
TARGETS INNER THIGH MUSCLES
The sumo squat with muscles increases the activation of the adductors or inner thigh muscles more than many lower body exercises. This makes it stand out among many similar exercises.
CAN BE PERFORMED ANYWHERE
This move is effective just with your body or with added resistance like the dumbbell or kettlebell. It does not require any expensive equipment.
WORKS YOUR CORE
Due to the extra wide stance, you take during this exercise, you are compelled to keep your upper body, particularly the torso, very upright. This goes a long way in stabilizing your core muscles throughout the entire movement.
SUMO SQUATS WITH WEIGHT MISTAKES TO AVOID
In order to reap the full benefits of the sumo squats with weight, you need to steer off the following mistakes.
KNEES CAVING IN
Your knees may have in as a result of weak glutes or tight hips. To avoid this, try to stretch your hips before each strength training session and only lift a weight you can manage as you keep form.
NEVER SKIP THE WARMUP
Proper warm up is paramount before engaging in squats and the RAMP technique is the way to go. This stands for;
R–Raise body temperature and heart rate.
A–Activate key muscle groups.
M–Mobilize joints
P–Perform the exercise at ten percent intensity for a short time as a way of preparation.
INITIATE THE MOVEMENT FROM THE HIPS NOT THE KNEE
A common mistake made by most people is to begin the movement from the knee instead of the hip.
This causes strain on the wrong muscles, that is, the quadriceps instead of the glutes. This also increases the risk of injury on the knee.
The squats should be performed under the supervision of a qualified fitness instructor or before a mirror.
KNEES SHOULD NOT CROSS THE TOE
As you do a squat, make sure you stand in such a way that your knees are always behind your toes. This mistake could result into injuries to the knee or spine.
NEVER DO A PARTIAL SQUAT
Failing to complete the range of motion while doing a squat prevents you from getting the full benefits of the exercise and increases injury risks.
Always make sure your bum is parallel to the ground during downward movement and do not stop moving further if your body may still allow.
Completing the motion calls for a lot of commitment.
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