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Sumo Deadlift

Sumo Deadlift. By Cliff Bartosh and Andres Lopez. Lift Technique. Feet flat, wider than shoulder width, toes slightly pointed out. Squat down, placing the hands inside of the knees with a closed alternated grip. Bar should be one inch in front of the shins over the balls of the feet.

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Sumo Deadlift

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  1. Sumo Deadlift By Cliff Bartosh and Andres Lopez

  2. Lift Technique • Feet flat, wider than shoulder width, toes slightly pointed out. • Squat down, placing the hands inside of the knees with a closed alternated grip. • Bar should be one inch in front of the shins over the balls of the feet. • Keep the back flat, chest up and out, heels in contact with the floor, shoulders over the bar and eyes straight ahead • Begin to lift the bar by extending hips and knees (do not let the hips rise before the shoulders), focus on keeping the knees wide. • Keeping the bar as close the shins as possible, move the hips forward as the bar rises above the knees until the body reaches fully erect torso position. • Flexes hips and knees to allow the bar, maintaining a flat back position.

  3. Starting Position Final Position

  4. Muscle Involvement • Gluteus Maximus, Semimembranosus, Semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medalis, rectus femoris.

  5. Spotting Techique • None

  6. Variations • Different types of grips • Pronated grip • Alternated grip • Hook grip • Feet positioning • If unable to keep a flat back at the starting position, place the bar on the safety bar on a squat rack and start from there.

  7. Teaching Tips • Keep the back flat during the entire lift (think anterior pelvic tilt). • Think about driving through your heels than focusing on lifting the bar. • For individuals with low grip strength, use lifting chalk.

  8. Contraindications • Low back issues • Lack of hip and knee flexibility

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