How to Perfect Your Form for the Sumo Deadlift || Sumo Deadlift Technique

How to Perfect Your Form for the Sumo Deadlift /How to do a Sumo Deadlift correctly?

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The deadlift is often referred to as the King of all Lifts, and for good reason! As you’ll see in this video, the deadlift works almost every muscle in the entire body, and - when performed correctly - has been proven to yield an incredible number of benefits!

However, deadlifting is also one of the most common ways that people injure themselves, and because it is so complex and involves the entire body, you must start with a comprehensive understanding of precisely which muscles you’re targeting, why and how they’re worked, including whether each one is a primary agonist, secondary agonist, or stabilizing muscle, and whether your positioning yourself correctly to hit them. Because then, not only will your deadlift be much more effective (and safe), but you can apply that knowledge to place more or less load on any muscle!

To break down deadlift anatomy we’re going to look at the two most commonly used variations - the classic deadlift, and the stiff-leg deadlift. The difference is that with the stiff-leg deadlift, you bend much less at the knees, keeping your hips higher, and your back drops down to a much lower angle.

Every deadlift variation will require a hip extension, aka straightening the hips. The most powerful hip extensor we have is the gluteus maximus, which originates along the back of the pelvis and travels down and out to insert on the back of the femur. So it brings the back of your hips and the back of your upper leg closer together, which extends or straightens the hips, making the gluteus maximus a primary agonist.

The gluteus maximus also performs posterior pelvic tilt, which you use to rotate your hips forward at the top in a full range of motion deadlift, making it a primary target via a second movement.

However, to get the full picture of how the gluteus maximus works in the deadlift, we also have to understand that there are two different types of hip extension, and research has shown that they work the gluteus maximus differently!