viewcount 1.85kshare

My training Cues for the SUMO DEADLIFT!

Yash kaushik
Yash kaushik
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.⁣
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.⁣