Here is a good exercise to draw your glutes.
The effectiveness of deadlift is no longer to be demonstrated to strengthen your body. It is one of the most formative exercises because it involves several hundred muscles. The posterior chain is often neglected in sessions, you can include this movement for all your workouts.
Material and Position : The desired load, then in standing position. The difference is made at the spacing level of the legs which is much more important than on a traditional dead lift.
How to perform the sumo dead lift ?
- Stand in a standing position with the bar directly above the middle of your feet. Remember to spread the feet so that they are at the width of your hips or slightly more depending on your level.
- Tilt the pelvis backwards so that you lean forward and grab the bar. You can (should) bend your knees slightly to protect your back.
- Drop the arms, and align them perpendicular to the bar to get into the starting position.
- Then adjust your position : bend your knees until the shins touch the bar.
- Take the buttocks and chest out so that your back is flat. And now, the shins should no longer touch the bar.
- Then push in your legs to make an extension of the knees, while doing an extension of the hips (raise the back by bringing the pelvis forward). To complete the movement completely, voluntarily tilt the pelvis forward until the knees and hips are fully extended. (see video).
- Do the opposite, a hip flexion at the very beginning, and simultaneously a knee flexion. Both at the same time : with a stronger pronunciation for the hips at the start then the knees at the end on this phase.
Here are our advice for a good understanding about the sumo dead lift
- Pay attention to the position of your back, it should never be rounded, and keep its natural camber from start to finish.
- During the position phase, the bar does not move, it is your body that comes to adapt to its position.
- Keep your shoulders slightly forward relative to the bar when you are in the placement and early push phase.
- Attention to your gaze, do not hyperextention your cercival looking towards the horizon, look a meter in front of you.
- The knee flexion and the hip flexion are done simultaneously (at the same time), for comfort and good movement, you will first accentuate the knee flexion on the placement phase (or descending phase) and you will accentuate hip flexion on the pushing (or upward) phase.
- The shoulder blades remain tight and the chest is still out.
- Have your tiptoes and knees facing outward.
- Push in your legs until the bar reaches knee height.
- The bar stays close to the body during the whole exercise.
- Do not push your buttocks back during the ascending phase, this could cause an imbalance and increase the lever arm which can cause you to fall back.
- Do not exert the final position, this would cause backward hyperextension and increase the risk of injury.
- Privilege your position, make it flawless, even if it means reducing the load.
- Use so-called Olympic weights (preferably 45cm in diameter) so that you don't have trouble catching the bar on the ground (if you do this exercice with a free bar).