Sumo deadlift - performance technique and muscle work

Sumo deadlift got its name due to the wide setting of the legs. This is a lifting technique for lifting the barbell from the floor. Powerlifting differs from bodybuilding in its main goal. In the first case, you need to lift the greatest weight (emphasis on the development of strength), and in the second, you need to work out the muscles efficiently, achieving their maximum growth (emphasis on shape and volume). Sumo-style traction technique is specifically designed to lift maximum weight, but nevertheless, it can be useful when pumping back and leg muscles.

What you need to know before traction

Like the classic deadlift, sumo-style traction requires some preparation. This technique is more picky about your stretching than the traditional version of the exercise. Therefore, good stretching of the legs should be taken care of in advance.

It is also necessary to immediately determine the grip. The safest for training and the right option for your hands to hold the bar on one side with your fists outward (away from you).

Sumo deadlift - performance technique and muscle work

One can not help but notice that powerlifting often shows a misunderstanding. But, note that there you need to raise the bar 1 time. And these are not just working weights, but maximum ones. It is unlikely that the wrists will be able to hold such weight with a regular grip. Therefore, in competitions, athletes hold the bar in this way.

However, gibbering contributes to an uneven load on the spine and its twisting under the influence of weight. This significantly increases the risk of back injuries. Therefore, for training, it is better to use a grip with the palms facing you.

Pay attention to the shoes. Sneakers with soft spring soles must not be worn.

Need shoes with a flat, low and elastic platform. Because heels should neither come off the floor nor fall into it.

Stock up on an athletic belt. With a healthy back, serious weights must be lifted only with it. If the back is sore, it is better to wear it at 50 kg.

This will protect you from possible complications.

Some trainers say that you don’t need to wear anything - let the muscles get used to the load. And when a person gets injured, they refer to the wrong technique and rush in the progression of the scales. Therefore, wear a belt even on small scales, if your back is sometimes uncomfortable. Do not be ashamed to warm up with an empty bar when others immediately take 100 kg.

Let others ruin their backs, but not you.

Work of muscles

As already mentioned, the sumo technique is designed to raise maximum weight. And to achieve this goal, it is important, firstly, to make the largest number of muscles work in concert, and secondly, to reduce the amplitude of movement of a heavy projectile (this is done using a wide set of legs).

Sumo deadlift - performance technique and muscle work

Exercise affects many muscles of the body, including the largest groups. The main work is performed by:

  • Legs and buttocks: quadriceps leading femoral muscles, hip biceps, large gluteus maximus.

    The load on the legs and buttocks in the sumo pull is higher than in the classic version of the deadlift.

  • Back: extensors of the spine, latissimus dorsi, trapezium. Sumo-style deadlift loads less than classic.
  • The forearms are under stress due to the holding of the barbell in their hands.

Differences from the classic deadlift

There are a number of differences in the traction technique in the style of sumo from the classics.

We list these differences in order to better understand the technique in the future:

  1. With the deadlift, the buttocks and legs work mainly. The classical technique loads the back more, since in that case it bends more strongly. Here you can almost not bend your back, working with your legs.
  2. The legs bend more than in the other version.
  3. Classic requires a parallel arrangement of the feet.

    Sometimes trainers are advised to slightly turn them to the sides. When sumo pulling, your task is to turn the feet 45 degrees outward.

  4. The embodiment of the sumo is distinguished by the width of the legs. Hands should not pass behind the legs, as in the classical version, but between them.
  5. Due to the fact that the legs are spread wide, you make a smaller amplitude of movement in the sumo style than in the classical one.

Sumo deadlift - performance technique and muscle work

Sumo traction technique

Powerlifting is a heavy power sport involving a high load on muscles, ligaments and joints. Injuries in this sport occur quite often, as athletes lift maximum weights at a time. In order to minimize the risk of damage to muscles and spine, you should pay maximum attention to the proper implementation of exercises.

No matter what weight you are going to take - light or heavy, you must always follow the technique. It’s better to practice the exercise in any style on light scales, so that the muscles and joints get used to the necessary movements.

Sumo deadlift - performance technique and muscle work

When lifting the bar from the floor

As a rule, the deadlift of the sumo is performed on the floor. You can put the bar on a platform of several stacked pancakes if you want to work out the upper phase of movement. But, do not forget about the correct execution technique and in a low-amplitude style.

  1. Spread the legs wider than the shoulders. The distance between the legs is directly proportional to your height: the taller you are, the wider the legs.

    For example, if your height is 180 cm, it will be more convenient to put your legs at a distance of 55-60 cm.

  2. The pelvis should be laid back, keep your back straight. Natural deflection should be in the lower back due to the position of the pelvis. Keep your head straight or lift it slightly up, your eyes look there too. Throwing back your head, as well as looking down, is not necessary.

    It is advisable that you have a mirror in front of you.

  3. Feet need to be turned 45 degrees outward, knees look there too.
  4. Hands are lowered between the legs perpendicular to the floor (relax them so that the force of gravity aligns them to this angle).
  5. The vulture lies near the feet. We reach for it due to the movement of the legs.

    Do a deep squat to reach the floor with your hands. The body bends a little.In this position, you will work, with the exception of the final point, where it will be necessary to bend and reduce the shoulder blades.

  6. We take the neck with a narrow grip (it usually has striation in these places, orient yourself on them). Do not forget that if you take the bar too narrow, it will be difficult to maintain its balance.

    The bar will hang in your hands.

  7. We rise up due to the muscles of the legs. At the top point, when the legs are straightened, we fully straighten the body and bring the shoulder blades. With the last movement, we also make the latissimus dorsi muscles work.
  8. The entire exercise should be continuous.

    Down, up. There should be no breaks between the legs and lower back. Everything is done smoothly and deliberately.

We do 15-20 repetitions with an empty bar, then we work with weights. If the weight is planned to be large, you should approach it with a step, for example, 30-40 kg.

If not laziness, it is possible and at 20. What results you will see in a mirror depends on correctness of performance.

When you work only on the upper draft phase, the bar can be placed on 3-4 15 kilogram pancakes. Thus, you will lift it from the top point. This technique uses powerlifting to achieve greater effectiveness in weight lifting.

Lifters often work separately on different phases of exercise, so that the muscles are as strong as possible in any position. Their task is to raise, not pump.

In addition, there is still such a good thing as a power frame. In it, you can set the stops at different heights, on which the bar drops. You can replace pancakes with this.

When executed in Smith

The exercise is done in the same way as with a free barbell. The main convenience of execution in Smith's simulator:

  • You can fix the weight at any point,
  • The bar goes strictly vertically. Thanks to this, it is possible to load exclusively working muscles without spending power on stabilizing the body in space.
  • Can be done from any level - both from the top and from the bottom.

When you remove the barbell in Smith, you need to crank it.

Decide which side is more convenient for you to stand. Usually athletes stand inside the simulator. Warm up is best to start with an empty neck. Here it can be a little heavier - up to 30 kg.

If you focus on powerlifting, you should not do traction in Smith.

Get used to the free bar.

No matter what style of traction you do, in time you will understand which exercise option is most convenient for you. Try them all. The position of the legs is an individual parameter. It is determined in the process of "fine tuning" the body.

The first months you will experiment. And then hone the technique.

Comments on execution, errors

Try to avoid the following errors when performing the exercise:

  1. No need to turn your head, look under your feet while doing the exercise.
  2. Powerlifting is harsh, it requires jerking, maximum effort.Competitions are not good for athletes, and you should not repeat their records in the gym.

    They trained for a long time before lifting their 200-300 kg. Therefore, you do not need to look for your maximum "at a time." Even if you have the perfect technique, look for the weight that you will make almost to failure for 6 repetitions. Save your back and increase your strength. You will do it at times in extreme conditions, when it will really be necessary.

  3. If you are swinging, lower the bar. It is necessary to eliminate the cause of such a misunderstanding and then continue to swing the lower back and legs. When you lose balance, almost all the muscles of the body work additionally - it spends strength, leads to the risk of damage to something.
  4. When the bar slips out of hand, beginners take advantage of the grip. Before doing this, you need to lubricate your hands with magnesia or wear gloves.

    You can still pump your grip. Or slow down with the progression of weights. We are confident that this will help to abandon the grip.

  5. Often the bar is loudly dropped to the floor. This is powerlifting and competition.

    And when we swing, everything needs to be done smoothly. No matter what weight you take - you need to strive for smooth movements. If you drop the bar at each repetition, lose weight.

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Now you know how sumo style traction is done. Work on your body, give the muscles a varied load and do not forget about the warm-up before training and the hitch after it.

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