Powerlifting

Sumo Deadlift 101


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The Sumo Deadlift is the only lift where technique rivals strength for importance. Technique is always a valuable tool for a lifter, but in the Sumo it’s everything. Here are the best cues to ensure that your sumo is set for success:

-Hips- Keep them low and open up the groin to maximize leverage.

-Spread- When you line try using a toe out position, and remember to push the knees out, and spread the floor with your feet.

-Arch- The back is crucial for a good pulling position.  Once you have the lower body in order you want a vertical back position with a slight arch. This will insure that you’re not using too much back, and actually “squatting” the weight up.

-Grip- Due to the shortened ROM and explosive nature of the lift you will need an equally strong hands. That is for another article but focus hard on how the hands are positioned on the bar. Don’t be afraid to move them around and see how different setups.

Now you can see why the sumo is such a misunderstood exercise, but between the coaching cues in this article, and the  coaching in the video you should be ready to apply the technique, and start smashing PR’s!

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