Sumo Style Deadlift

Muscles Worked: Back & Inner Thighs

Spotter Required: No

Minimum Equipment required: Standard Barbell with weights

The Best Equipment to Use: 7ft Olympic barbell with Olympic weights

Warming up: Warmup’s are generally not required when performing abdominal crunches, however if you wish to warmup then perform 5-10 reps at medium speed.

How often should I perform this exercise: As this is a compound exercise and it uses a lot of energy, you should perform this at most in every workout cycle. Personally I miss it one week then perform it the other.

When should I perform this exercise: Sumo style deadlift is a compound and uses a lot of energy it is recommended you perform this at the start of your back workout.

How to do the exercise: Stand with a very wide stance facing a loaded barbell, make sure your toes are pointing outwards.

Bend at the knees and hips, squatting down to grasp the bar with a shoulder width, staggered grip (one hand with reverse grip). At the start of this exercise the bar should be touching your shins and head should be neutral with your spine.

Now with your arms straight and your back flat press through the floor with your feet, dragging the bar up your legs (do not allow the weight to swing outwards, keep it close to your body during the exercise). Squeeze your legs, glutes and back at the top for 2 seconds and then allow the bar to drag down your legs again to the floor.

Mentality: Like all exercises, the sumo style dead lift requires a great amount of concentration, always remember to keep your head neutral with your spine at all times and never sacrifice form by overloading the barbell.

Images: