SUMO DEADLIFT & SQUAT

Primary Muscles: glutes, quads, hamstrings
Sets: 3
Reps: 12-15

Tips: keep your back straight and chest prone.
Don’t lock out your knees.

[wp_ad_camp_4]

 The Sumo Deadlift — You’re Doing It the Wrong Way

Now that we have the sumo deadlift explanation out to of the way, let’s look how you’re doing it wrong.

It’s not a hip hinge!

The hip hinge is bandied about all over the internet and is killed on everything. It’s coached to death. It’s also not appropriate on many exercises. I am 100% sure that I’ll be getting comments from certified trainers telling me I am wrong. I’m not.

• The low bar squat is a hip hinge.
• The high bar squat is a hip hinge.
• The conventional deadlift is a hip hinge.
• The sumo deadlift is a knee hinge.

You are doing the Sumo Deadlift WRONG if you push your hips back first.

[wp_ad_camp_2]

The Sumo Deadlift — Here’s the Right Way

Set Your Stance

Your feet need to be wide and your toes need to be out facing the bar so that your Angle of Q is optimal. Get your toes pointed towards the plates so that your femur and kneecap are in line with your toes.

Turn Your Quads

Rotate your femur in the socket to line up your toes, knees, and feet.
It’s easy. Just turn your quads out.