Deadlifts with the barbell in sumo position

Edited by Dr. Massimo Bonazzelli

Synonyms

The barbell deadlift exercise in sumo position is also known as sumo deadlift, sumo deadlift, sumo deadlift.

Type of Exercise

Deadlifts with the barbell in sumo position is a basic exercise

Variants

• Deadlifts with barbell
• Deadlifts with straight-legged barbell

Deadlifts with the barbell in sumo position: Execution

The starting position sees the athlete squatting with the barbell attached to the shins, resting about 23 cm above the ground. The distance between the feet (step) must be greater than the distance between the shoulders. The opening angle of the feet which depends on the step and on individual characteristics, generally it is in a range between 34 and 50 degrees. The grip can be supine, prone or mixed (one hand supine and the other prone), the latter providing greater solidity. The shoulders are a few inches in front of the bar from a side view, the elbows are extended and the hands grasp the bar so that the arms pass through the inside of the legs. The shoulder blades must be held adducted. The hips are bent just enough to allow the hands to grasp the bar, keeping the back in a position of strength (ie with its 3 natural curves) Before starting the repetition make sure you have your back in a position of strength and looking forward to a fixed point. The execution consists in simultaneously extending the hips, knees and performing a plantar flexion *, until reaching an erect position with the legs apart and the knees extended. To lighten the load on the spine, during the movement of the barbell, this must be kept attached to the body thanks to a shoulder extension. Pay particular attention not to bring the knees together, which must remain aligned with the feet throughout the movement. * (In the event that, at the start, the shins are perpendicular to the floor, the plantar flexion is not performed, therefore consider the "muscles involved4" as "other important muscles" acting as stabilizers for the ankle.

Muscles involved in the exercise Deadlift with the barbell in the sumo position

Group 0

• Gluteus maximus
• Long head of the hamstring
• Semimembranous
• Semitendinosus
• Ischial head of the great adductor

Action
Hip extension

Group 1

• Pettineo
• Short adductor
• Long adductor
• Great adductor
• Gracile

Action
Hip adduction

Group 2

• Quadriceps femoris

Action
Knee extension

Group 3

• Gastrocnemius
• Soleus
• Peroneus brevis
• Gracile footbed
• Posterior Tibialis
• Long finger flexor
• Posterior flexor of the big toe
• Long peroneus

Action
Plantar flexion

Group 4

• Great dorsal
• Big round
• Posterior deltoid
• Great pectoral
• Long head of the brachial triceps

Action
Shoulder extension (eccentric phase)

Function of the stabilizing muscles: Stability of the spine, shoulder blades, elbow, handle, hip, knee, ankle and foot

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