If you like curiosities, sports and are passionate about things related to oriental martial arts, don’t miss our post on the sumo deadlift.

The Sumo Deadlift It is a variant of the traditional deadlift, originating from the discipline of weightlifting. This version, related to Japanese sumo culture, offers an alternative to the traditional approach that may be better suited for certain body types and training goals.

In this article, we will explore in depth what the Sumo Deadlift is, how it is done, its benefits, comparisons with other techniques and much more.

What is the Sumo Deadlift?

The Sumo Deadlift, as its name suggests, takes its inspiration from the Japanese sport of sumo. In this disciplinethe fighters adopt a wide stance, with feet wide apart and thighs firm and low. This provides them with a solid base from which they can generate strength and resist their opponents.

In the case of the Sumo Deadlift, practitioners adopt a similar position, with their feet beyond shoulder width and their toes pointed. slightly outward.

Instead of fighting an opponent, however, a weight is lifted from the ground. The Sumo Deadlift activates the glutes more, the adductors and quadriceps compared to its traditional counterpart, which can be beneficial for those looking to specifically strengthen these muscle groups.

How is the Sumo Deadlift performed?

Correct technique is essential when performing the Sumo Deadlift to maximize the effectiveness of the exercise and minimize the risk of injury. Start by standing in front of the bar, with your feet significantly wider than shoulder width. Your toes should point outward, at an angle of approximately 45 degrees.

This will be your starting position, similar to that of a sumo wrestler.

Grab the bar with both hands, keeping them within the line of your legs. Now you are ready to lift. Do this by pushing from your heels, keeping back straight and chest raised.

The movement should be smooth and controlled; It is not about hierarchies or rapid movements. Once the bar has reached hip level, you can lower it back to the ground in a controlled manner, holding the same spinal alignment.

A curious detail is that the way the bar is gripped can vary depending on the lifter. Some opt for a double prone grip (both palms facing down), while others prefer a mixed grip (one palm facing down, one palm facing up) to prevent the bar from slipping.

What are the advantages of the Sumo Deadlift?

The Sumo Deadlift is a very complete exercise, It involves multiple muscle groups. However, due to the wide position of the feet, particular emphasis is placed on the leg and gluteal muscles.

This means it can be a great option for those looking to develop these areas.

Additionally, due to the more upright posture required for the Sumo Deadlift, there may be less stress on the spine compared to the conventional version of the exercise. This may make the Sumo Deadlift a more attractive option for those with back problems or limited mobility.

An added benefit is transfer to other lifts and physical activities. For example, the Sumo Deadlift can help improve strength and technique in the squat, as both exercises require strong activation of the quadriceps and adductors.

Sumo Deadlift vs Conventional Deadlift

The Sumo Deadlift and the Conventional Deadlift are two variations of the same basic exercise, but everyone has their own approach. The Conventional Deadlift requires the feet to be closer together and the arms to be outside the legs, which places more emphasis on the lower back, hamstrings, and spinal erectors.

On the other hand, the wider position in the Sumo Deadlift activates the glutes, quadriceps and adductors more. This doesn’t necessarily mean that one is better than the other; They simply target different muscle groups and can be used in a complementary way. into a complete training program to ensure balanced muscle development.

Additionally, some people may find that one variation suits their morphology better. For example, individuals with shorter arms may find it easier and more comfortable to lift in the sumo position, while those with longer arms may prefer the conventional stance. It’s a matter of trying both and seeing which one feels better and produces better results for you.

Why should you consider the Sumo Deadlift?

In short, the Sumo Deadlift is an effective exercise that can offer a variety of benefits, especially for those looking to strengthen the legs and glutes, or for those who have difficulty with spinal flexibility.

As with any exercise, it is important to learn and use proper technique to maximize the benefits and minimize risk of injury.

Consider adding the Sumo Deadlift to your training routine to experience its benefits for yourself.