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As the motivational speaker Eric Thomas says, “everyone wants to be a beast - until it’s time to do what beasts do.”
Well, if you want to sumo deadlift like a beast, now is the time to be a beast!
The sumo deadlift is a fantastic way to build raw, solid muscle. It’s a gruelling version of the deadlift but it’s one that works your gluteus, your quadricepsand your hip adductors and spine erectors like no other.
Wanna know how to it the right way? Join Beast Gear as we take a look …
The main difference between the sumo deadlift and the conventional deadlift is that the sumo starts with your feet further apart. This allows you to tuck your hands inside your knees, bending them more than you would for a conventional deadlift. The end result is you get to utilise your legs more.
Here are some more pros of the sumo deadlift:
Less pressure on your back
The position is more natural
Increased leg workouts
Of course, there are also a few disadvantages, too. For example, the sumo deadlift is more technical and therefore harder to do for beginners. It can also put too much stress on your hip adductors.
A beastly deadlift can be achieved step-by-step:
Settle your bar on the ground
Spread your legs apart and point your toes out. Your legs don’t have to behugely far apart. In fact, how far apart they are will vary from person to person
Grip the bar with your hands as you bend at the hips, keeping your hands inside your legs
Make sure your arms and shoulders are relaxed
Look ahead of you and keep your chest and head straight.Don’t look sideways or down
Bring the weight slowly up with your hands. Make sure to keep a tight grip on the bar
Extend through your knees and hips
Once the bar has reached your knees, bring your shoulders closer together
Stay in control as you lower the weight down again
To make sure you beast the sumo deadlift, here are some further tips:
Keep your knees apart - If you knock your knees together while lifting the bar up, itcan be mighty painful, so keep them as far apart as you can
Keep your weight behind the bar - Putting weight into the bar just makes your life harder. Keep the weight behind the bar so that you have less issues lifting or locking out
Don’t drive your hips into your lower back - If you overextend your back, you’ll run into problems. Make sure to drive your hips into the bar instead
Experiment with different grips - You can try the mixed grip, the overhand grip, the hook grip, or lifting straps. Finding the one that’s right for you is crucial if you’re going to make this work. Different grips do different things. For example, the overhand grip is the most basic of all deadlifting grips, while lifting straps reduce a LOT of stress on your hands
If you’re a beginner, you might find it hard to nail the sumo deadlift just yet. That’s totally okay - consider starting with the conventional deadlift before moving up. That said, if you have back issues, the sumo deadlift isalways preferable. And once you get into the swing of things, your legs will really reap the benefits.
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