This style of deadlift is great for working the underrated and often underused adductor group. Especially for us guys, we tend to have either weak adductors or an imbalance (one side stronger) which can lead to groin strains. Another tip: If your hip flexibility lacks, this one is going to be tough to perform correctly. See how you measure up. Sit upright on a mat or floor, bring the soles of your feet together. See how high your knees are. If they are high, or if you can't even get into this position, I would not do a sumo until you can gain some flexibility. Thanks Bret for always providing us with great info!
I like this vid. It helps me remember what is the optimal way for me to do this. I have a hard time activating my glutes (quad dominant) and few things force my glutes like the sumo deadlift as you described. Thanks.
Quick question, if u don't mind: Why are you looking down at the *end* of the lift? At the *beginning* of the lift, you are looking down, in order to keep a neutral spine, and this is something that most lifters fail to do. (They look up, hyper-extending their back!) But at the end of the lift, I would expect you to be looking up, since you would be keeping the same spine posture throughout the lift. Thanks in advance.
How do you decide how wide to put your legs? Is there like a specific rule that makes it more glute focused compared to the actual sumo deadlift for competition? Thanks
You gotta learn to skim. You might need to get the hips a bit higher. But skim, don't drag. I imagine that the bar is 1/2" away from the body throughout the ROM in the best pullers.
Im having an issue having bruise marks whenever doing deadlifts. What could be the possible reason? The bar keeps on hitting my knees and thighs to close when I lift.
Can one use sumo deadlift instead of doing squat? i want to develop more strength so i can accelerate and run faster on the soccer field. What weight lifting exersices do you think will give the most in terms of acceleration and speed?
I don't want to sound like a pansy but how do you keep from getting bloody shins from the knurl? I get them and I don't have the bar against my shins doing sumos.
On the descent of the lift you are most likely breaking at the knees instead of the hips. So your knees stick out and the bar hits your knees once you finally break at the hips.
Bret, I've been spending the last 6 months trying to improve my sumo, but nothing seems to be helping once the weight gets moderate. When I initiate my pull my butt is tucking under. I think it's mainly that my body does not understand which muscles to use. I have a really difficult time feeling any sort of tightness when sitting back, and can't find my positioning still. I've been spinning my wheels for a long time.
