Sumo Deadlift
Dallas Personal Trainer - Definitely not a common exercise for an average Dallas Personal Trainer. This exercise is a phenomenal total body exercise but it is difficult to teach, difficult to master, and honestly most personal trainers do not actually even know how to perform it and rarely (if ever) perform it themselves so you will not find it being utilized by them much with the personal training clients.
If your gym has lighter athletic rubber plates that are the same diameter as standard 45 lb plates, use those until you are strong enough for 45's. If not, use the regular weights that your gym has (they will have a smaller diameter until you get up to using 45's). If you are using the big plates, set the bar on the floor and lift from there. If you are using the small plates, use a rack to set the barbell on between sets. The reason for this, is that in order to set a barbell with small plates all the way to the ground, you would have to lean very far forward, which could be potentially dangerous for you lower back if you are not flexible enough yet.
If you are lifting from the floor (using the big plates), step up to the bar with a fairly wide stance (your feet should be several inches outside of shoulder width), with your toes pointed slightly outward. Make sure that you get as close to the bar as possible (it should nearly be touching your shins). Now, lean forward at the hips and bend your knees as much as is necessary to reach the barbell on the floor, while keeping your back straight and your head aligned with the spine (not down, not up). Grip the bar with an overhand grip at about shoulder width. Once your stance is set, tighten all of the muscles in your body (especially your abdominal and upper back areas). To keep the abdominal area tightened in the correct way, create pressure as though you are bracing to take a punch in the stomach. Now, begin to push your feet through the floor to as you simultaneously push your hips forward to stand up. As you lift the bar, keep it as close to your body as possible throughout the entire lift. Also make sure that you DO NOT try to lift the bar with your lower back and that you do not pull your head back. If you pull your head back, your hamstring muscles will be inhibited and your lower back will try to take over to do their work. Simply keep your head in a position that is in line with your torso. Continue to push your hips forward until you are standing completely upright with your shoulders back and your hips pushed forward as much as possible (you should feel your glutes (rear end muscles) contracting tightly at the top). Once you reach the top, smoothly lower the bar back to the floor exactly the way you lifted it, and go on to the next rep (make sure to keep the abdominal area is tight as you do this).
The primary muscles that you should be using to perform this lift are the glutes and hamstrings (you rear end and the back of you thighs). However, if you do not keep the bar held in close to your body and keep your core tight, you will inevitably put a large strain on your lower back instead. In order to keep the bar in close to your body, you will have to keep your lats (your arm-pit/upper back muscles) tight throughout the entire movement. To keep your core tight, pretend that you are bracing your abdominal area to take a punch, as mentioned before.
If you are not using big plates, you will pick the bar up from a rack and begin the lift from the "Up" position rather than from the "Down" position. Instead of lowering the bar to the floor, you will simply lower it as low as is possible without rounding your back. Other than that, the technique is exactly the same (read the preceding paragraphs).
Note: Perfect technique is of paramount importance on this exercise for your safety. It is essential that you stop your set as soon as you cannot perform the exercise with perfect form. Your whole body should be tightly flexed throughout this exercise.
You have reached the top of the movement when you are standing up completely straight, as you contract you glutes by pushing your hips forward into the bar.
As always, we do not recommend performing any exercise without the supervision of a highly qualified Dallas personal trainer. This exercise description is for informational purposes only. Consult your doctor before attempting any workout program or attempting this exercise or any other exercise on this website.
If your gym has lighter athletic rubber plates that are the same diameter as standard 45 lb plates, use those until you are strong enough for 45's. If not, use the regular weights that your gym has (they will have a smaller diameter until you get up to using 45's). If you are using the big plates, set the bar on the floor and lift from there. If you are using the small plates, use a rack to set the barbell on between sets. The reason for this, is that in order to set a barbell with small plates all the way to the ground, you would have to lean very far forward, which could be potentially dangerous for you lower back if you are not flexible enough yet.
If you are lifting from the floor (using the big plates), step up to the bar with a fairly wide stance (your feet should be several inches outside of shoulder width), with your toes pointed slightly outward. Make sure that you get as close to the bar as possible (it should nearly be touching your shins). Now, lean forward at the hips and bend your knees as much as is necessary to reach the barbell on the floor, while keeping your back straight and your head aligned with the spine (not down, not up). Grip the bar with an overhand grip at about shoulder width. Once your stance is set, tighten all of the muscles in your body (especially your abdominal and upper back areas). To keep the abdominal area tightened in the correct way, create pressure as though you are bracing to take a punch in the stomach. Now, begin to push your feet through the floor to as you simultaneously push your hips forward to stand up. As you lift the bar, keep it as close to your body as possible throughout the entire lift. Also make sure that you DO NOT try to lift the bar with your lower back and that you do not pull your head back. If you pull your head back, your hamstring muscles will be inhibited and your lower back will try to take over to do their work. Simply keep your head in a position that is in line with your torso. Continue to push your hips forward until you are standing completely upright with your shoulders back and your hips pushed forward as much as possible (you should feel your glutes (rear end muscles) contracting tightly at the top). Once you reach the top, smoothly lower the bar back to the floor exactly the way you lifted it, and go on to the next rep (make sure to keep the abdominal area is tight as you do this).
The primary muscles that you should be using to perform this lift are the glutes and hamstrings (you rear end and the back of you thighs). However, if you do not keep the bar held in close to your body and keep your core tight, you will inevitably put a large strain on your lower back instead. In order to keep the bar in close to your body, you will have to keep your lats (your arm-pit/upper back muscles) tight throughout the entire movement. To keep your core tight, pretend that you are bracing your abdominal area to take a punch, as mentioned before.
If you are not using big plates, you will pick the bar up from a rack and begin the lift from the "Up" position rather than from the "Down" position. Instead of lowering the bar to the floor, you will simply lower it as low as is possible without rounding your back. Other than that, the technique is exactly the same (read the preceding paragraphs).
Note: Perfect technique is of paramount importance on this exercise for your safety. It is essential that you stop your set as soon as you cannot perform the exercise with perfect form. Your whole body should be tightly flexed throughout this exercise.
You have reached the top of the movement when you are standing up completely straight, as you contract you glutes by pushing your hips forward into the bar.
As always, we do not recommend performing any exercise without the supervision of a highly qualified Dallas personal trainer. This exercise description is for informational purposes only. Consult your doctor before attempting any workout program or attempting this exercise or any other exercise on this website.