Yash Kaushik

 | 1 minute to read

My training Cues for the SUMO DEADLIFT!

Exercise Science
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.⁣

Ayush Jha

wonderful explanation!! 😍

Global Community background
This page is best viewed in a web browser!