Sumo Deadlifts
Stand facing the bar, with legs wider than shoulder-width apart and toes pointing out in the line with the knees:
- Inhale and bend the legs until the thighs are horizontal to the ground, grasp the bar with an overhead grip about shoulder-width apart. If you are lifting very heavy weights, use a reverse grip (grasping the bar with one overhand and the one underhand grip) to keep the bar from rolling.
- Hold your breath and contract the core, slightly round the back and extend the legs, bringing the torso vertical and pulling the shoulders back.
- Exhale at the of the moment.
- Return the bar to the ground holding your breath and never round your back.
The Difference between this and the classic deadlift is that this exercise works the quadriceps and adductor muscles intensely. Because the pelvis is not as tilted, it works the back less.
