Barbell Sumo Deadlift

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Barbell Sumo Deadlift

Instructions

Preparation

Position feet under bar with very wide stance. Squat down and grasp bar between legs with shoulder width or slightly narrower mixed grip.

Execution

Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return weight to floor by bending hips back while keeping back straight and knees pointed out same direction as feet. Repeat.

Comments

Throughout lift keep hips low, shoulders high, arms and back straight. Throughout movement, keep knees pointed out same direction as feet. Keep bar close to body to improve mechanical leverage. With wide stance, push feet out to sides and not down to prevent knees from buckling inward. Pushing knees out will allow hips to travel toward bar more quickly while improving leverage.
 
During rep training for powerlifting, do not merely tap weight to ground, but instead let barbell settle to ground each rep to sufficiently train range of motion through initial slack of heavy barbell.
 
Also see Deadlift and Deadlift Strength Standards. Also see Kettlebell Sumo Deadlift.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Pull

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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