![]() Keep a slight arch in your lower back (do not round your back, ever!).Bending your knees, squat down and grab the bar tightly in the position that feels most natural.Get into your starting position and stance.Once you have a stance that feels natural to you, it’s time to get into the lift. Your stance and hand position may be slightly wider or not quite as wide. You should go through these steps a few times until you find a position that feels natural to you. Adjust your foot position accordingly before going back down.Release your hands from the bar and return to the standing position.Stay down there for a few seconds and assess your hand position, your stance, stability, and overall position.Your hands will typically be a little closer than shoulder-width.Squat down and grab the bar but don’t pull the weight yet.Make sure your chins are close to the bar but not quite touching the bar.Start by placing your feet a little wider than shoulder-width apart.So I’m going to breakdown the basics and how to find the sumo deadlift stance that works best for you and your body type. Remember, we all have different body structures and builds. And this is going to be slightly different for everyone. The most important part of the sumo deadlift is your stance. So I’m going to break this down in detail below. That said, your sumo deadlift form is crucial. They also help you build a solid foundation for building more muscle in the future Sumo deadlifts (and all deadlifts) are one of the most powerful exercises you can do for both strength and mass. You can read more about that here: Critical Bench 2.0 Strength Training Program Sumo Deadlift Form If pure strength is your ultimate goal, then you may want to check out the powerlifting program called Critical Bench by Mike Westedal. If you’re solely into powerlifting, the strategy you use may be different. Also, this post is more from the perspective of a bodybuilder who wants to get stronger. I’m only sharing with you what works for me. If it doesn’t work for you, then try something else. Some powerlifters and strength trainers may speak against doing leg extensions before sumo deadlifts. In short, the first few sets should be light while that final set is more challenging to get 15 reps with. **Don’t pay too much attention to the weight I listed. I do five sets of 15 reps, and progressively move up in weight a little each set. It also gives you that pump, which provides that mental edge you need for heavy sumo deadlifts. Secondly, pre-exhausting your quads will help you better focus on using your muscles to do more of the work. Keep in mind you’re not going super heavy here. I also apply this same strategy before doing conventional deadlifts and squats.įirst, leg extensions will help get the blood flowing. There are two reasons why I do leg extensions before sumo deadlifts. It’s you against you! Starting Out With Leg Extensions I also encourage you to focus on being your best rather than comparing yourself to others in the gym. You learn more details about this in the video after the workout, so be sure to listen to that as you’ll get some more great tips. My method is one that is comfortable to me, meaning that my muscles are doing the work and I do not feel pain in the wrong places. Keep in mind that everyone is a bit different. You can get a better idea of the sumo deadlift form here. I will sometimes do other exercises on my deadlift day, such as arms or more leg exercises. **This is the exact workout I did on this particular just before writing this blog post and making the video that you’ll see below. And I’ll explain why I chose the sumo-style deadlift. However, you should consider integrating other exercises into your routine as well. Keep in mind that this post is geared towards sumo deadlifts but this method can work for conventional deadlifts as well (or any compound exercise that you want to get better at).īelow is my entire ‘Deadlift Day’ routine at a glance.Īs you can see, the workout is focused on deadlifts. This is especially great for those who are new or don’t feel comfortable doing this exercise. ![]() ![]() In this post, I’m going to give you a complete strategy to help you get stronger at deadlifts. For the rest of us, we have to work harder at them.īut one thing is for sure if you don’t have a plan and if you’re not consistent, then you will have a tough time making strength gains. Some people are naturally strong at exercises like sumo deadlifts.
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