Barbell Sumo Deadlift Form

Barbell Sumo Deadlift Form.  It’s been a week of Personal Records for Coach Paul, so I thought I’d demo the form of the Sumo Deadlift with a Barbell.  Plus the Sumo Deadlift is in the Iron Star Games, so you it’s time to start practicing.

Mastering the Form on the Barbell Sumo Deadlift

YouTube video

Did you know that when properly done, most people can Sumo Deadlift more than they do with a conventional deadlift?  The Barbell Sumo Deadlift is one of the Iron Star Game Events, so it’s time to buckle down and learn it :-).

Why Learn the Barbell Sumo Deadlift?

We practice the Barbell Sumo Deadlift and the Conventional Barbell Deadlift because they focus on different part of the body. Sumo Deadlifts work a lot more legs and quads than the conventional deadlift. Conventional Deadlifts work more back and glutes. Sumo Deadlifts work glutes and adductors (groin muscles.). Both work grip.  The Barbell Sumo Deadlift should totally be in your Arsenal.

Key Exercise Cues Starting Position on the Sumo Deadlift

  • Hips and feet are wide
  • Feet are turned out 45-60 degrees
  • Knees over ankles
  • Chest up as straight as you can
  • Hips up as high as you can
  • Grab the bar by the knurling closest to center

Key Exercise Cues Line of Action on the Sumo Deadlift

  • Drive your force into the ground bringing knees into a lock position quickly
  • Focus on keeping the bar as close to your body as possible
  • Make sure your hips and shoulder rise at the same time
  • Lock out your hips on top, and then bring the barbell back down under control.

YouTube video

Sumo Deadlift Foot Width & Turnout

Sumo Deadlift Standards
Foot Width: 1.5 Shoulder width is a good starting place
Foot Turnout: 45 – 60 degrees.
Considerations: the foot width and turnout have to be moderated by limitations in external hip rotation capacity. Because you need to keep your kness positioned over your feet to avoid any knee valgus, a restriction in hip abduction mobility will reduce the maxium foot turnout you can use. If your hip mobility in abduction is not very good, your hips will be further away from the bar. This decreases the amount you can lift, because it increases the force moment on your back as a result of your hips being further away from the bar. People with poor hip abduction are thus not well-suited for sumo deadlifts.
For such people –> Get Butts into our Beyond Kinstretch class or Yoga Class
Please protect your shins –> Wear extra long socks.
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