Deadlift, sumo
Back
Description
Sumo deadlift on the barbell bar. The isometric hold targets the gluteus maximus, adductors, hamstrings, and erector spinae, with a wide stance and toes pointed outward reducing the range of motion.
Execution technique
1. Set the barbell bar at the desired height on the Samson-fit machine.
2. Stand with feet significantly wider than shoulder width, toes pointed outward at approximately 30–45°.
3. Grip the bar with an overhand grip, hands inside the knees, shoulders directly over the bar.
4. Drop the hips, lift the chest, and maintain a flat back with a neutral spine.
5. Drive through the heels and apply maximal isometric force against the bar.
6. Keep the knees tracking over the toes and maintain full-body tension throughout the hold.
2. Stand with feet significantly wider than shoulder width, toes pointed outward at approximately 30–45°.
3. Grip the bar with an overhand grip, hands inside the knees, shoulders directly over the bar.
4. Drop the hips, lift the chest, and maintain a flat back with a neutral spine.
5. Drive through the heels and apply maximal isometric force against the bar.
6. Keep the knees tracking over the toes and maintain full-body tension throughout the hold.
Breathing
Inhale and brace the core before initiating the lift. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
Focus on pushing the knees outward to engage the adductors and glutes. The wide stance shortens the range of motion and shifts load to the hips.
Contraindications
Not recommended for individuals with lumbar disc herniation or chronic lower back pain.
Parameters
| Muscle group | Back |
|---|---|
| Muscle weight (% of body mass) | 0.7% |
| Tech coefficient | 0.95 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.7 (Back)
- ktech = 0.95