In this episode of the Total Body Training
I teach you how To Sumo Deadlift With a Barbell!
In this YouTube Exercise Tutorial, I teach you how to Sumo Deadlift. I teach you the right technique for Sumo Deadlifting and all of the Do’s and Dont’s that come along with Sumo Deadlifting with A Barbell. Let’s start off by talking about what gets activated when Sumo Deadlifting.
Which Muscle Get Activated During the Sumo Deadlift?
Learn about Where your body will feel the Sumo Deadlift.
Sumo deadlifts work out the Hamstrings, Glutes, Quadriceps, and low back. All Deadlifts work out those same areas but the Sumo deadlift targets the Glutes and Quadriceps more effectively than the Conventional Deadlift.
What Muscles get activated when Conventional Deadlifting?
Learn about where your body will feel the Conventional Deadlift versus the Sumo Deadlift.
Similar to the Sumo Deadlift, The Conventional Deadlift works out your Hamstrings, Low back, Quadriceps, and Glutes. There are a couple of differences between the conventional Deadlift and the Sumo Deadlift. The Stance of the Conventional Deadlift Is more narrow than the Sumo. As a Result, The Conventional Deadlift targets your Hamstrings and Low Back More than the Sumo Deadlift. The Conventional Deadlift doesn’t really target your quadriceps or glutes as heavily as the Sumo Deadlift.
I will be releasing a Conventional Deadlift Tutorial soon. In the meantime, if you would like to watch a Conventional Deadlift Tutorial then watch the Conventional Deadlift Tutorial that I did with USAPL PowerlifterAshton Rouska. It’s called How to Conventional Deadlift With Ashton Rouska here is a link to that video.
Why Sumo Deadlift?
The Importance of Exercise Variation.
Why should you Sumo Deadlift? There a whole host of benefits to deadlifting. You see Deadlifts are a compound movement. A result of compound movements is that you engage your entire body. When you engage you’re entire you also engage all of your muscles. As I mentioned before, Deadlifts work out your Hamstrings, Glutes, Low Back, and Quads but you are also using every muscle in your body to do the Deadlift. Deadlifting even works our your Abs!
Doing compound movement gets you more bang for your buck than doing isolation exercises. Don’t get me wrong, Isolation exercise is great for you to need to target and isolate very specific muscle groups. However, If you have a limited about of time in the gym and you want to make sure to say, work out your hamstrings and your glutes and thighs then doing a Sumo Deadlift would be the best use of your time.
Lets talk about exercise variation. I’m not going to bore you with the science here. I will explain exercise variation in 2 different ways. 1st The Importance Exercise Variation for muscle development and recruitment of different muscles. 2nd For mental variety.
Why is Exercise Variation Important?
Alternate between Conventional and Sumo Deadlifting.
What is exercise variation? Put simply, it just means to mix it up. The first reason to mix it up is because if you do Sumo Deadlifts for months on end then your body will learn to see what’s coming. Your body will get used to training in the exact same mobility pattern which can lead to muscular imbalances.
Another reason to change up what your doing is to keep you interested! If you keep your self interested then you will be more like to stick to your workout regiment. The average gym-goer needs variety. By giving yourself a variety you will be helping yourself stay on track with working out.
How does Exercise variation apply to Dead-lifting?
Change your up your deadlift and you will get better results.
I use to be conventional deadlift and by that, I mean that I would only do conventional deadlifts. As a result, I had frequent back problems. At first, I thought my back problems were due to improper form. So, I checked my form and watched lots of tutorials. I even when as far as getting a trainer to help me with my deadlift technique. All of those things improved my form but It turns out that I needed to give my back a break.
You see as a result Conventional deadlifts really target the spinal erectors and low back. As a result of this, my back got really strong. However, my back needed a break. That’s when I started learning about exercise variation in programming.
I started writing my own programming and I now mix up my heavy compound deadlift at least every 8 weeks. So what I mean by that? Well, I focus on Conventional deadlifting for about 4-8 weeks and then I switch over to conventional for another 4-8 weeks. As a result of this, I have been able to target my back and hamstrings from different angles. This technique has taken tension off of my low and it has allowed me to hit new PR’s.
Conclusion about Sumo Deadlifts
Mix up the kinds of Deadlifts you do!
The Sumo Deadlift is an excellent compound exercise that everyone should be incorporating into their workouts. A result of Sumo Deadlifting is that you will get hamstrings and glutes.
If you would like to see improve the strength of your hamstrings, and glutes then you should definitely try including the Sumo Deadlift into your workouts programs.
Here are Some Links that you will find useful.
These are links to the equipment is use and other Total Body Training Pages.
Barbells Used in this Video Cap Boss Barbell: https://amzn.to/3iBaaUU
Weight Plates: https://amzn.to/2E1rxPN
The camera I use: https://amzn.to/3klXwK3 Those are Amazon Affiliate links and When you use them I get a small commission.