Sumo deadlifts

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Trapezius

Omohyoid Pectoralis major Biceps brachii Brachiaiis Triceps brachii

Tensor fascia lata Iliopsoas Pectineus Adductor longus Gracilis

Adductor magnus

Adductor muscles

THE MOVEMENT

INITIAL POSITION FINAL POSITION

Scalenes Sternohyoid Deltoid External oblique Rectus abdominis, under the aponeurosis Rectus femoris Quadriceps Vastus medialis Vastus lateralis

Sartorius Tibialis anterior

Gastrocnemius, medial head

DEEP MUSCLES OF THE BACK USED DURING THE SUMO DEADLIFT

Iliocostals

Longissimus

Longissimus

Spinalis thoracis

Iliocostals lumborum

Semispinal^ capitis Splenius capitis Splenitis cervicis

Serratus posterior superior

Serratus posterior inferior

0s coxa

Sacrum

DEEP MUSCLES OF THE BACK USED DURING THE SUMO DEADLIFT

Semispinal^ capitis Splenius capitis Splenitis cervicis

Iliocostals

Serratus posterior superior

Iliocostals

Longissimus

Longissimus

Spinalis thoracis

Iliocostals lumborum

Quadratus lumborum

Insertion ot

Serratus posterior inferior

0s coxa

Sacrum

Stand facing the bar, with legs wider than shoulder-width apart and toes pointing out in line with the knees:

• Inhale and bend the legs until the thighs are horizontal to the ground; grasp the bar with an overhand grip about shoulder-width apart. If you are lifting very heavy weights, use a reverse grip (grasping the bar with one overhand and one underhand grip) to keep the bar from rolling.

• Hold your breath and contract the core, slightly round the back, and extend the legs, bringing the torso vertical and pulling the shoulders back.

• Exhale at the end of the movement.

• Return the bar to the ground holding your breath and never round your back.

The difference between this and the classic deadlift is that this exercise works the quadriceps and adductor muscles intensely. Because the pelvis is not as tilted, it works the back less.

Comment: When beginning the movement, slide the bar along the shins. High reps (10 maximum) with light weights strengthen the lumbar region and work the thighs and the gluteal muscles.

When using heavy weights, perform this exercise with great caution to prevent injuries to the hip joints, adductor group of the thighs, and the lumbosacral junction. The sumo deadlift is one of the three power-lifting movements.

14 deadlifts

14 deadlifts

Stand facing the barbell, legs slightly apart with the abdominal muscles contracted and the back slightly arched. Bend the knees until the thighs are horizontal with the floor. This position will vary depending on the flexibility at the ankles and your physical structure. (The thighs will be horizontal for someone with short femurs and arms. The thighs will be above than horizontal for someone with long femurs and arms.) Grasp the barbell with extended arms in an overhand grip a little wider than shoulder-width apart (reversing the grip of one hand—one overhand and one underhand— keeps the bar from rolling, which allows you to use much heavier weights):

• Inhale, hold the breath, and contract the abdominal muscles and low back and raise the bar by straightening the legs and allowing the bar to slide up the shins. When the bar reaches the knees, straighten the torso while straightening the legs.

Throughout the exercise, never straighten your back.

This exercise works nearly every muscle In the body and is effective for developing the lumbosacral and trapezius muscles. It also works the quadriceps Intensely.

The deadllft, along with the bench press and the squat, make up the exercises in power-lifting competitions.

gluteal muscles and

Spine of scapula

Trapezius

Rhomboid major

Biceps femoris, short head

Peroneuslongus Extensor digitorum ¡ongus

Gluteus Muscles Tendons

Latissimus dorsi Gluteus maximus

Semimembranosus

Sartor us

Plantaris

Vastus medialis

Gastrocnemius, lateral head

Gastrocnemius, media! head

Soleos

Flexor digitorum longui

Splenius capitis Levator scapula

Sternocleidomastoid Scalene Deltoid Infraspinatus Teres minor Teres major Triceps brachii, lateral'head Triceps brachii, long Bëad "Biceps brachii, média! head External oblique Gluteus medius Greater trochanter Tensor fascia lata Rectus femoris

Semimembranosus

Sartor us

Biceps femoris, short head

Plantaris

Vastus medialis

Peroneuslongus Extensor digitorum ¡ongus

Gastrocnemius, lateral head

Gastrocnemius, media! head

Soleos

Flexor digitorum longui

Gastrocnemius tendon Peroneus brevis

Spine of scapula

Trapezius

Rhomboid major

Latissimus dorsi Gluteus maximus

No matter what the exercise, as soon as heavy weights are involved, it is essential to create a "block."

1. Expanding the chest and holding a deep breath fills the lungs, which supports the rib cage and prevents the chest from collapsing forward.

2. Contracting the abdominal muscle group supports the core and increases the intra-abdominal pressure, which prevents the torso from collapsing forward.

3. Finally, arching the low back by contracting the lumbar muscles positions the spinal column in extension.

These three actions together are referred to as blocking, which keeps you from rounding the back (vertebral flexion). A rounded back when lifting heavy weights can cause a herniated disc.

Splenius capitis Serratus posterior superior \ \ Levator scapula

Supraspinal Infraspinatus; Teres minor Teres major

Spinalis thoracis Iliocostal^ Longissimus thoracis

Serratus anterior-

Serratus posterior inferior

Quadratus lumborum

Piriformis

Superior gemellus

Obturator externus

Inferior gemellus Quadratus femoris

Biceps femoris, long head

Semitendinosus

Sternocleidomastoid

Rhomboid minor

Trapezius

Rhomboid major

■Deltoid Infraspinatus Teres minor Teres major Latissimus dorsi

External oblique

Gluteus medius

Semitendinosus

Biceps femoris, long head

Vastus lateralis

MUSCLES USED DURING THE DEADLIFT (HIGHLIGHTED)

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