Deadlift is one of the best exercises to improve your overall strength and build your core muscles. It is an excellent exercise to improve your grip strength, hamstrings, glutes, and back muscles. However, mastering the deadlift is not as simple as it seems. Many lifters struggle to get in the correct position, which can cause injuries or decrease the effectiveness of the exercise. One of the most popular variations of the deadlift is the Sumo Deadlift. In this blog post, we will discuss how you can master the Sumo Deadlift with the Wide Stance technique.
The Basics of the Sumo Deadlift
The Sumo Deadlift is a variation of the traditional deadlift, where you place your feet wide apart and grip the bar with your hands inside your legs. The stance is much wider than the conventional Deadlift, and the grip is much closer to your body. One of the main benefits of the Sumo Deadlift is that it reduces the amount of stress on your lower back, making it an excellent exercise for lifters who experience lower back pain.
The Sumo Deadlift targets your quads, hamstrings, glutes, abdominals, and lower back muscles. It is an excellent exercise to improve your overall stability and strength, which can translate to your daily activities and other sports.
Mastering the Wide Stance Technique
The wide stance technique is one of the essential factors in mastering the Sumo Deadlift. Your feet should be wider than shoulder-width apart, and your toes should be pointed outwards. Make sure your hips are between your knees so that you can maintain an upright torso position throughout the movement.
The next step is to grip the barbell. Your hands should be inside your legs, and your palms should be facing down. Keep your hands shoulder-width apart or slightly wider. Before you lift the barbell, make sure your back is straight, your chest is up, and your shoulders are pulled back and down. Now you are ready to lift the bar.
The Movement
When you start to lift the barbell, make sure you keep your torso upright, and your shins are vertical. Use your legs to push your body up and avoid rounding your back at any point throughout the movement. As you reach the top of the movement, make sure you squeeze your glutes and hold the position for a second before lowering the weight back down.
If you are a beginner, it’s essential to start with lighter weights, and focus on your form and technique first. As you feel more comfortable, you can start increasing the weights slowly.
Common Mistakes
One of the common mistakes beginners make when performing the Sumo Deadlift is rounding their backs. Rounding your back puts excessive stress on your lower back, which can lead to injuries. Make sure you keep your torso upright, and your lower back is straight throughout the movement. Another common mistake is lifting the bar with your arms. Remember, the Deadlift is a leg exercise, and your arms should be used only to grip the bar.
Another mistake is not pushing the ground with your feet. Remember, the Sumo Deadlift is a leg exercise, and your legs should be the primary movers. Make sure you use your legs to push your body up, and avoid using your back to lift the weight.
The Bottom Line
In conclusion, mastering the Sumo Deadlift with the Wide Stance technique is an excellent way to improve your overall strength and build your core muscles. Remember to focus on your form and technique, keep your back straight, and maintain an upright torso position throughout the movement. By following these tips, you can become Sumo Strong and reap the benefits of the Sumo Deadlift.