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The barbell sumo deadlift is a great full-body exercise that can help you build strength and power. It targets the glutes, hamstrings, quads, and core muscles. However, it’s important to ensure you’re doing it properly to maximize its effectiveness and avoid injury.
Three Things to Consider When Performing the Barbell Sumo Deadlift
Let’s take a closer look at how to do the barbell sumo deadlift properly.
The Setup
The most important part of the barbell sumo deadlift is positioning your feet correctly. Start by standing with your feet wider than shoulder-width apart, with your toes pointed outward at an angle of 10-45 degrees away from each other. Make sure your feet are firmly planted on the ground before proceeding with the lift—this will help provide stability throughout the movement.
Tips
Once you have positioned your feet correctly, you can begin gripping the barbell for the lift. To do this properly, place your hands outside your legs and grab the bar using an overhand grip (palms facing down). Your arms should be straight when doing this, so they don’t interfere with other moving parts. Once you have a good grip, bring your hips down towards the floor until they are slightly lower than knee level, and keep them there throughout the rest of the lift.
Form
Now that everything is set up correctly, it’s time to perform the lift itself. Begin by pushing off with both legs while simultaneously pulling up on the barbell while keeping it close to your body at all times. Once you reach the standing position (with knees slightly bent), keep pushing through with both legs until you return to starting position—remember to keep those hips low! When lowering back down into starting position, ensure not to round out your back or shoulders—keep them neutral throughout!
The Last Word on the Barbell Sumo Deadlift
The barbell sumo deadlift is an effective full-body exercise that can help strengthen many different muscle groups if done properly.
Following these tips for positioning yourself correctly and performing each repetition slowly and deliberately, you can maximize its effectiveness without risking injury or straining any muscles unnecessarily.
With practice and consistency, you will soon see results from this powerful weightlifting exercise! If you or someone you know is considering bodybuilding, share this article on Facebook or Twitter so that others can learn more about building muscle.
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