Sumo deadlift or Sumo deadlift. Benefits, execution and technique

Additionally, contrary to what most people think, the well-executed Sumo deadlift has many benefits. Whether your goal is to compete, gain strength or increase your muscles, we will tell you what the Sumo deadlift is, how it is performed and what muscles are worked.

What is the Sumo deadlift?

As we have mentioned, the sumo deadlift is a variant of the conventional deadlift. The traditional deadlift involves lifting a barbell that is on the floor to your waist.

The execution of both exercises is very similar, however, the difference between the Sumo deadlift and the conventional deadlift is that in the first case the legs surround the arms and in the second case it is the arms that surround the legs.

When training the sumo deadlift it is essential to maintain a correct position to avoid a bad movement that could cause an injury. However, if the instructions and recommendations are followed correctly, this exercise will help you strengthen several muscle groups , especially the back, and reduce pain. Remember to consult your coach in any case, as it will help you perform the exercise well.

How to do the sumo deadlift

Now that you know what the Sumo deadlift is, it's time to learn how to perform it. Remember that despite being a more advanced variant than the conventional deadlift, the only difference is the position of the legs.

Steps to follow:

1. The first thing you should do is stand with the bar in front of you, your feet shoulder-width apart and your toes forming a 45º angle, so that your knee and heel are on the same vertical line.
2. The next step is to bend over and grab the bar. Your arms must be straight and inside your knees. If you need it, you can help yourself with magnesium so that your hands do not slip in the grip.
3. Keep your back straight, hips slightly lowered, and knees locked. You should also place your shoulder blades above the bar.
4. Once you are positioned, take a deep breath and slowly lift the bar off the floor to hip height. In the push, push your legs against the ground and keep your arms straight, as well as your back.
5. Finally, slowly lower the bar until it is back on the ground.

This exercise requires a lot of concentration, it is important that you do not make sudden jerks or make quick movements . In addition, it is essential to activate the abdomen area.

In this video you can see in detail how to do the Sumo deadlift:

What muscles are worked when you perform the sumo deadlift?

Without a doubt, the sumo deadlift is one of the most complete exercises that exist in CrossFit , since there are several muscles involved in this movement, especially the following:

• Trapeze.
• Buttocks.
• Quadriceps.
• Femoral.
• Triceps.
• Lumbars.
• Knee extensors.
• Abdomen.
• Biceps.
• Forearm.
• Dorsals.
• Rhomboid.
• Vastus Lateralis
• Vast Medio
• Tibialis Anterior

The muscles worked in the deadlift and the Sumo deadlift are almost the same. Among the different CrossFit exercises, few will involve so many muscle groups, allowing you to work the entire body doing a single exercise.

Plus, it's very easy start with little weight until you master the technique and add more discs to the bar to test yourself until you surpass your maximum repetition

Sumo deadlift high pull a variant to take into account

The sumo deadlift high pull is another variation of the conventional deadlift, but like the Sumo deadlift, the legs surround the arms. In this case, we must stand behind the bar with our feet hip-width apart and holding the bar with a close grip on the inside of the knees .

We will grab the bar by bending our knees and hips, and keeping our back straight. Once we raise our body and have our knees and legs straight, we raise our shoulders and bring the bar up to our chin. Elbows should always be above the bar. We return to the initial position and repeat.