Cycling your legs is vital since it is there the largest muscles of the body are located. As you move towards your fitness goals you will burn more calories (as during training, and after it). Today we’ll talk about deadlift sumo and how can she help you!
You may have already heard something about sumo pull, but what exactly in him so good?
After all, when it comes to fit, the image of a huge sumoist is the last thing that comes to mind.
The movement itself has little to do with sumo wrestling as as such, however, it works very well on the lower body. AT In this article we will give all the answers about sumo pull. Here we will answer all your questions regarding sumo traction, including whether or not you need it generally include it in your training program.
- Sumo deadlift or classic, which is better?
- What is sumo deadlift?
- The correct technique
- Sumo Deadlift Assignment
- What muscles do sumo pull
- Who should do sumo traction?
- Training example
- Conclusion
Sumo deadlift or classic, which is better?
Beginners are better off using the classic exercise option in the more natural position of the joints when performing. Also It is well suited for short or full-bodied athletes.
Sumo-style thrust is better for tall athletes because Allow to reduce movement and thereby lift more weight.
Another feature – in the classic more involved gluteal muscles and smaller inner thigh, sumo vice versa buttocks work less and the inner thigh surface is more. If two of you is important, then draw the appropriate conclusions.
But for general training and working out the muscles of the body, it’s better use different options at different stages of preparation.
I’m sure you heard a lot of different names, for example, like Romanian craving, sumo style deadlift, and sometimes people even they ask what is the difference between squatting and deadlift.
Over time, you will probably feel comfortable in your current training program.
You know what to expect from working with scales, how to properly perform and how much you can do on each exercise.
However, constant changes in the training process, increase or decrease in weight in the training program is important for for many reasons.
- First, you continue to shock your muscles. Muscular stress is very important for both strength and volume. With over time, your muscles get used to performing certain movements. Once this happens, the effect on the muscles is greatly weakened. You no longer feel pain the morning after your workout, and building strength and size comes to naught. Adding One Movement and rejection of others makes the body constantly expect a trick. And this means the tone that is needed in the world of training with weights and build up strength.
- Secondly, new movements always work out the body a little differently.
Even if you replace one traction with another, the movement will a little different, and this will make the muscle fibers move a little bit otherwise. Even these small changes make the muscles rebuild and adapt to new types of loads that leads to constant growth and improvement of power indicators, which you won’t achieve just repeating the same movements every time, when you come to the hall.
For these reasons, we recommend a closer look at the new methods of traction that you have not previously included in your workouts, in including sumo cravings.
What is sumo deadlift?
The last word in the title should lead you to certain thoughts about what you have to do.
In the classic deadlift that you already do as part your program, in front of you is a bar with pancakes.
You almost fall into a squat, legs about shoulder width, grasp the barbell in front of you and hold straight back. Then you tear the bar up with an explosive movement, holding the barbell with your hands while the lower body pushes you up. This important exercise works on almost all the lower half of the body, in addition to this, the lower part of the back and, depending on how you hold your shoulders, still trapezoid can be captured.
Sumo pull is a lot like a regular one.
The only difference, at least, is that the technique Sumo deadlifts require special staging legs.
This is where the name traction comes from. Imagine a wrestler sumo preparing to throw. Most likely it will be a very large Japanese in a vanishingly small amount of clothing, very wide spread legs, as if he specifically wanted to show how little put on it. It is the width of the statement that forms the basis deadlift sumo. The spread of the feet is what changes. Necessary place your legs much further than shoulder width, and expand your hips out.
From this position, the movement is the same as in any another deadlift.
The correct technique
Sumo style deadlift is probably not something you often doing in the hall. Although, of course, there are halls where you rarely see for someone to do a stand-up at all.
However, if you are already more or less accustomed to traditional deadlift, perform this variation will not amount to you labor.
With a change in foot position, you shift the emphasis in the involved muscles (a little more about this later). In order to perform him, you have to carefully consider the scales. When you do this variation of traction for the first time, it’s better to slightly unload the bar to understand how your body reacts.
Stand in front of the bar with the weight loaded on it. Put your feet significantly wider than the shoulders. Most likely you will feel some tension on the inside of the hips. If you are not previously stretched and not warmed up this part of the body, it’s time to do it. You can even, before starting, do a few squats without weight in this position, just to activate the necessary the muscles.
Grasp the bar, keep your back flat and straight.
In order to grab the bar, you have to bend in lower back. The grip will be the same as with a regular deadlift, then eat approximately shoulder width apart. However, depending on your preferences, various small variations are acceptable. Grip on top, bottom and gripping. Experiment freely to Understand what works best for you.
Lower yourself with your body slightly bent.
Due to the wide setting of the legs, the hips will be almost parallel to the floor. Make sure you look forward, chest is exposed forward, and the back is completely straight. The main weight will fall on the back part of the legs. Straighten up in explosive motion, pushing off with your feet. You hold the barbell and do all the work of pushing up lower part of the body.
When the barbell passes the line of the knees, push the pelvis forward, this bring your shoulder blades together. This adds elasticity to the shoulder to the belt. In order to increase the load and further work out shoulders, hold the shoulder blades for a while before return to starting position. Keep your position correct body when the bar goes down, then repeat. Compliance all the nuances are very important.
Sumo Deadlift Assignment
In essence, you are making the same movement as with traditional deadlift.
So why might you need to change something?
The bottom line in setting up the legs and how it shortens as a result the distance that the weight rises. Turning your hips out you load hamstrings more. In a narrower rack weight is distributed over all thighs, buttocks, calves and even quadriceps. In this case, it falls almost entirely on hamstrings. This makes Sumo Cravings one of the best. exercises that can be imagined (especially in combination with the sumo squat).
You also use the back muscles of the thigh completely different in a way than most bottom exercises do body. Since you are standing in a stance that is typical for exercise for the biceps of the thigh, obviously, this is how you use the muscles. Sumo deadlift allows you to work out biceps and inner thigh. Thus, it allows you to load not only the area immediately below the buttocks, but also throughout legs.
By strengthening your inner thigh muscles, you will improve your technical indicators in all exercises in which the lower part of the body.
What muscles do sumo pull
Traditional deadlift is a classic, one of the best if not the best of all existing traction exercises. It’s because it involves almost all muscle groups from the back body. Therefore, you should not send her to the bench in the benefit of another exercise. However, you can (and I think you worth) add sumo pull to traction exercises. Just like normal, it involves a large number of back muscles body.
The target muscle groups in this case are the hamstrings. and gluteal muscles. You tap into this area (especially tendons) more than in ordinary traction due to the wide rack.
The abductor muscles are also well developed. Also quadriceps are involved, although it depends a lot on how wide you can spread your legs. And with traction still the forearms are tensed, but this is obvious enough, because, although the main work and do the legs, you still hold the weight with your hands.
As for the secondary muscles, almost all back. Thanks to the paddle mixing that you perform at the top point of traction, your trapezoid gets its portion of the load. Extra stabilizing muscles for this particular traction include hip flexors, abs, and rhomboid the muscles.
Who should do sumo traction?
This is really a great traction option that everyone should at least try.
Of course, if you spend time in the hall, working out all the techniques traction, you can stay there. Sumo pull can be added to the program along with the usual, or periodically do instead, changing every several weeks to continue to amaze the muscles of the lower body (and that training is not boring monotony).
As for whoever should do sumo traction instead normal, then everything depends on the invasiveness of the exercise. Thrust sumo loads the lower back much less spine.
So if you suffer from back pain or you have had an injury in this area, switching to sumo traction will give you the opportunity perform an exercise without exposing your back danger.
Training example
As with most powerlifting movements, everything depends on whether you want to work for strength or for volume.
If this is your first exercise, be sure to start with light weight.
Even if you’re a seasoned lifter, shifting emphasis requires time for the muscles to adapt, so you probably total, you can’t immediately lift large weights.
If your goal is strength, do 3 sets of 4 repetition. Most likely, in your further program a lot of traction exercises, so by doing this traction stop and move on to the next one. However, if time running out or you end the program with a sumo pull, add optional fourth approach, but use more for it light weight and do 12 reps.
It can help burn off the remaining energy and bring muscle lower body to a state of failure.
If you just want to build muscle and not increase strength, do eight to 12 repetitions.
If you can do 12 repetitions and still not experience difficulty, you need to increase weight. 9 or 10 repetitions – yours check Point. Take three approaches and increase each time weight, if before that you did 12 repetitions. Need to bring the body to muscle failure conditions. If you made 12 and still can to lift weights, so you do not take all possible good.
Conclusion
Deadlift is one of the best traction exercises. Because she is involves almost all muscle groups of the back of the body, with it can not be neglected.
However, you may find in your training program a place for a second type of traction?
Sumo deadlift is a great exercise in itself lower body (especially hamstrings and buttocks) under a slightly different angle than the usual stanovoy. If due to pain in the lower parts of the back you avoided deadlift, then here’s a beautiful alternative (and yes, now you have no excuses). Can add sumo cravings for your regular traction exercises, or you can swap them periodically so that every few weeks shock your muscles.
No matter how you make it, sumo traction cannot be neglected if you want to get the most out of your time in the gym and achieve truly impressive results.