The deadlift is a key weightlifting exercise, with two common variations: standard and sumo. The sumo deadlift emphasizes different muscle groups and can help break plateaus. Proper form and a spotter are important to avoid injury.
The deadlift is one of the three key weightlifting exercises, with the other two being the squat and the bench press. There are two common ways to perform the exercise: standard deadlifts and sumo deadlifts. The main difference between the two styles relates to the muscle groups used during the lift. The foot and hand placement is slightly different in a sumo deadlift than in a regular deadlift, providing the opportunity to use alternate muscle groups. As with any weightlifting exercise, which of the two styles is best for an individual depends on their level of training and body frame.
The goal of a deadlift is to lift a weight off the floor using your legs and back and successfully lock or complete the repetition. The primary muscles used in performing the deadlift are the quadriceps, hamstrings, and gluteus maximus of the legs, as well as the trapezius, latissimus dorsi, and erector spinae muscles. All of these muscles work in conjunction with many other stabilizing muscles to lift the weight off the floor and into the locked position. Standard deadlift performance can only lead to a strength plateau, since the same muscles are emphasized during each lift.
The sumo deadlift is only a slight deviation from the standard deadlift and can be very helpful in breaking a plateau. When performing a sumo deadlift, the feet are placed farther apart with the toes pointing away from the body at approximately a 45° angle. The hands grasp the bar just inside the legs, near the calves. Keep your back arched by pushing your abdomen forward, and your upper thighs should be parallel to the floor at the start of the lift. Anyone using the sumo deadlift should look up throughout the lift to ensure proper spinal arch is maintained.
The deadlift is arguably the most effective way to build strength and overall muscle mass. The sumo deadlift, in particular, places special emphasis on the legs and gluteus maximus. Proper sumo deadlift performance can greatly aid any weightlifting regimen and can help break any plateaus achieved when performing the standard deadlift alone. A deadlift, regardless of type, should always be performed with a spotter and proper form to help avoid injury.
Protect your devices with Threat Protection by NordVPN
