My training Cues for the SUMO DEADLIFT!
My Training cues for Sumo Deadlifts Spine neutral at all times (BLUE ARROWS) STARTING Position! Take a position with a wide stance (approx. twice your shoulder width) Toes pointing out (30 to 60 degrees, individual preference) Barbell close to your shin (tibia) and Inline with your shoelaces Barbell also in line with your mid-back (scapula) (YELLOW ARROWS) Hips NOT inline with your knees, slightly above it. Hold the bar shoulder-width apart Elbows locked, and Lats engaged at all times. Now the LIFT, Take a deep breath in and maintain a firm tension on the bar before starting your movement so that there is no extra gap between the bar and the plates (a.k.a. pulling the SLACK out of the bar) Brace your core as if someone is about to punch you at your stomach Pull the weight up in a straight line as shown in the second picture (YELLOW ARROW) THINK of tearing the floor apart with your feet by pushing them apart. YOUR HIPS SHOULD NOT MOVE UP FIRST First, the upper body moves then the hips break. As you reach the top part of your shin bone (tibia) It’s time to drive your Glutes/hips into the bar. (as shown in the second picture, RED ARROW) Now, the LOCKOUT! Glutes engaged Knee lockout Maintaining Neutral Spine (THIRD PICTURE) PS - And don’t worry nothing bad happens to your joints or muscle or ligaments if you do a proper lockout. In fact, a complete rep counts after you lockout.