šØSUMO DEADLIFT & SQUAT
šPrimary Muscles: glutes, quads, hamstrings
Sets: 3
Reps: 12-15
Tips: keep your back straight and chest prone.
Donāt lock out your knees.
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š„Ā The Sumo Deadlift ā Youāre Doing It the Wrong Way
Now that we have the sumo deadlift explanation out to of the way, letās look how youāre doing it wrong.
Itās not a hip hinge!
The hip hinge is bandied about all over the internet and is killed on everything. Itās coached to death. Itās also not appropriate on many exercises. I am 100% sure that Iāll be getting comments from certified trainers telling me I am wrong. Iām 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.
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š„The Sumo Deadlift ā Hereās the Right Way
š„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.
š„Turn Your Quads
Rotate your femur in the socket to line up your toes, knees, and feet.
Itās easy. Just turn your quads out.