Deadlift sumo from scratch with Stefi Cohen

May 24, 2019 by

Sumo deadlift is the black sheep of all thrust movements. This is a misunderstood cousin of ordinary traction, and he strongly hates, above all, uncompetitive athletes. In my opinion, there is no contradiction around sumo craving – just a joke, completely taken out of context.

Proponents of anti-sumo believe that sumo traction is easier because it reduces the distance required to move the bar. Although it is true that the range of motion is reduced, this does not necessarily mean a reduction in complexity. The proportions of the body play in the performance of an even greater role than the distance along the path.

For example, a person with short arms and a long body will find it difficult to establish good sumo cravings and effectively carry it out. On the contrary, a person with long arms and a short torso will be able to properly adjust his hips close to the barbell and the vertical torso, which will make movement easier and more effective.

Sumo deadlifts are used by both powerlifters and traditional athletes and fitness enthusiasts. Compared to the normal position, the sumo position reduces the amount of shear force on the spine and the load on the muscles of the lower back, making it an excellent alternative for those who suffer from back pain. It also targets the quadriceps and adductors more than the gluteus and hamstrings.

Let's talk about the implementation of this elevator from scratch.

Stand feet

The ideal position is the position in which the legs remain perpendicular to the floor at the bottom, or the starting position of the lift. Individual differences in the flexibility and strength of the adductor mean that this position will differ from person to person.

Toes should be directed at a 45 degree angle to the plates. When the plank leaves the ground, the goal is to move your body around the plank, and not vice versa. To do this, stretch your knees so that the bar moves up in a straight line.

Keep in mind that sumo traction reduces the range of motion and reduces the moment when the arm between the bar and the hips is in the starting position. The result is a smaller knee angle (less advantageous in terms of mechanics) and a larger hip angle (more advantageous in terms of mechanics). This is what makes the lift “hard off the floor” and the top of the movement easier.

There is a trade-off here: a shorter range of motion and better levers for a mechanically unprofitable position at the start. That is why I always preach patience when I teach sumo. It is normal that it takes a few seconds for the bar to leave the floor.

Thigh position

You should not try to make your stalker look like someone else. To find the starting position, perform a slow eccentric pull from top to bottom. Wherever your hips end, where they should be in your starting position. The proportions of the body dictate the form.

Hand placement

Your arms should fall straight, like loose ropes, and your arms should be at shoulder level.

Lever

Fits either a hook grip or is too long. Above hand, it feels stronger for most, because you have the same number of fingers on either side of the rod, which together create the same amount of force. Crochet hooking is not a bad option, but it will take longer to master it.