Powerlifting

Warming Up for the Sumo Deadlift


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Chad Wesley Smith demonstrates a simple warmup to utilize before your Sumo Deadlift training sessions.

An effective Sumo Deadlift warmup entails raising the core temperature, facilitating the muscles that will be used during the movement and priming the nervous system to maximize force output. Here is a sample Sumo Deadlift Warmup that moves through all these goals:

90/90 Breathing

-Use Hamstrings to Raise Hips Off Ground

-Low Back Flush Against the Floor

-Breathe In Through Nose, Filling Low Back > Stomach > Chest

-Hold Air In for 3-5 Count

-Breathe Out Through Mouth with a Forceful Exhale Like Breathing Through a Straw

-Hold Empty Position for 3-5 Count

-10 to 15 Breaths

Dead Bugs

-Ribs Down and Low Back Flush Against the Floor

-Move with Intention and Control

-Maintain Neutral Trunk Position Throughout

-10 Reps On Each Side

Glute Bridges

-Ribs Down and Low Back Flush Against the Floor

-Pressure Through the Full Foot

-Extend Only As Far As You Can Maintain Neutral Ribs

-15 to 20 Reps

Bird Dogs

-Align Hands Under Shoulders and Knees Under Hips

-Ribs Down and Straight Line from Head to Tailbone

-Maintain Stable Low Back, As If You Were Balancing A Glass of Water On Your Lumbar

-Achieve a Straight Line from Extended Hand to Opposite Side Extended Foot

-10 Reps On Each Side

Tall Kneeling Glute Activation

-Stack Hips Over Knees

-Sit Back Onto Heels While Maintaining Tall Torso

-Use Glutes To Drive Yourself Into Tall Kneeling Position

-Squeeze Glutes Hard for 1 Second In Top Position

-10 to 20 Reps 

KB Swing

-The More Similar Your Stance To Your Sumo Stance The Better

-’Hike’ Bell Back Between Legs To Start

-Maintain Neutral Spine While Hinging At Waist

-Drive Full Foot Through The Floor To Drive KB High w/ Long Arms

-Flex Glutes Hard and Finish In Tall Position

-10 to 20 Reps

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