Master the Sumo Deadlift

The Power of the Deadlift: Why the Medium Sumo Deadlift is a Game-Changer

The deadlift is a fan favorite among gymgoers, and for good reason. It’s a powerful exercise that works multiple muscle groups at once, and can help prevent a range of injuries and imbalances. However, it’s not always easy to master, especially for those with a history of injuries or a unique body shape.

Why the Medium Sumo Deadlift Works

For those who struggle with the conventional deadlift, the medium sumo deadlift can be a game-changer. By positioning the feet wider than usual and keeping the knees outside the arms, this variation allows for a more vertical torso and reduced bar travel distance. This can be especially beneficial for tall lifters or those with longer legs and a shorter torso, who may find it difficult to get into position for a conventional deadlift.

Research suggests that deep squatting with a standard foot width may not be a good fit for everyone, and that the stance should reflect the position of the hip sockets on the pelvis. The medium sumo deadlift takes this into account, allowing for a more comfortable and biomechanically advantageous lift.

How to Perform the Medium Sumo Deadlift

1. Step right under the bar and don’t drastically change the width of your hand position in your setup.
2. Keep the feet a bit wider than normal and set the knees so that they’re outside the arms instead of inside.
3. The forearms and legs should still be in contact with each other, much like they are during a conventional deadlift.
4. The shin should be as vertical as possible before you pull, and it should also be perpendicular to the ground. If your shin is on a slant, your stance may be too wide.
5. Remember to “squeeze” your chest out and attempt to bend the bar before you pull it. This will ensure you remain tight through the duration of the lift.
6. Keep the bar close the entire time, and drive through with the hips and glutes.

Sometimes it doesn’t take the most drastic of changes to have a positive effect on your body’s ability to handle movements, set new PR’s, and stay injury free. Try the medium sumo deadlift if you’ve been struggling with your conventional pulls.

Conclusion

The medium sumo deadlift is a powerful variation that can help lifters overcome common challenges and achieve their goals. By understanding the benefits and proper technique, you can incorporate this exercise into your routine and take your strength and fitness to the next level.

FAQs

Q: Is the medium sumo deadlift suitable for everyone?

A: While the medium sumo deadlift can be beneficial for many lifters, it’s essential to consult with a qualified trainer or healthcare professional to determine if it’s suitable for your individual needs and goals.

Q: How do I know if I’m doing the medium sumo deadlift correctly?

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A: Pay attention to your form and technique. Make sure to keep your back straight, your core engaged, and your knees and shins in line with the bar. If you’re unsure, consider working with a trainer or coach who can provide personalized feedback and guidance.

Q: Can I use the medium sumo deadlift as a substitute for the conventional deadlift?

A: While the medium sumo deadlift can be a useful variation, it’s not necessarily a substitute for the conventional deadlift. It’s essential to incorporate a variety of exercises into your routine to ensure overall strength and fitness.