MACHINE DRIVE IN THE STYLE “SUMO”
The main difference from the classic deadlift is that in the deadlift in the style of “sumo” legs are placed wider, the hands are between the legs, and the main load falls on the thigh muscles. This exercise, like the classic deadlift, has great potential in building up the overall strength and weight of the whole body, because the load, direct or indirect, is distributed to almost all the muscles of the body.
Because of the difference in the technique of performing the exercise, deadlift in the style of “sumo” is not so critical to the characteristics of the constitution and therefore often becomes an excellent alternative for the classic deadlift.
The requirements of the style of “sumo” to the technology is even higher than in the case of the classical implementation. Therefore, the development of technology should be given a lot of time and attention.
Technique of the exercise:
1. The legs are located under the neck of the rod as wide as possible, the toes are turned to the sides by 45-60 degrees, the grip is shoulder-width apart, the back is straight.
2. Begin to descend to the bar. The back remains straight all the time. Bending the legs, move the knees towards the toes, parallel lower shoulders. Sit down to the level of grabbing the barbell with your hands. In this position, the back is straight, the head looks straight, the knees are as wide as possible and look at the toes, the pelvis is close to the fingerboard.
3. Take a deep breath, hold your breath and start craving, but not jerk. At this point, the main effort falls on straightening the legs, and the main load falls on the feet. Vulture moves as close as possible to the legs.
4. When the legs are almost completely straightened, we take a deep breath and begin to bring the body to a vertical position, then unfold the shoulders.
It is important:
Back and head, pay them special attention throughout the amplitude of movement. Head straight or slightly up, back straight, no “rounding”. With large weights, such violations almost always lead to injuries.
When lifting and lowering the boom, always hold your breath. This will help you keep your back straight as holding your breath increases muscle strength, but also increases pressure. Therefore, breath holding should not be abused. Exhale when you overcome the most difficult part of the climb.
When working with large weights, use insurance – wear a weightlifting belt. It is good when it is wide not only from behind, but also in front.
Remember that hands when performing deadlifts are only a link between the points of application of force.
There are several types of exercises:
Deadlift in classic style.
Deadlift on straight legs. The main difference is that when bending over the bar, the knees do not bend. This technique is considered much more traumatic.
Stalled traction with partial amplitude. When performing this technique, the back is intentionally kept rounded, and the neck is pulled only to the middle of the thighs, so there is no opportunity to rest between repetitions.
The working muscles at the camp becoming in sumo style
the latissimus dorsi
upper back muscles