How To Sumo Deadlift Properly

In this video we show you the basics of How To perform the Sumo Deadlift safely and effectively. Rocky Mahoney, also known as "Mr. Perfect" from Team STRONGER, goes over his basic technique of how he does the Sumo Deadlift for his powerlifting Training.

The deadlift is one of the most brutal and beneficial lifts there is. It teaches you one of the most valuable mechanical motions; the hip hinge. By understanding and improving the deadlift you will improve your posture, build a strong core, and be able to maintain a healthy back. Deadlift mechanics can be applied to many daily activities and make you better at them, such as lifting objects off the floor or even jumping. Improving your deadlift strength will build your full body strength as it all functions as one unit. To be a complete athlete you must be able to deadlift properly.

The Sumo Deadlift is a variation that emphasizes more on the use of your legs to lift the weight rather than your hips and back. By taking a stance wider than your hand grip, you are in a sumo deadlift position that allows the distance between your hips and the bar to be closer compared to a conventional deadlift. This takes stress off of your lower back and places it upon your legs. In the sumo deadlift position your back is usually in a more vertical position to lift the weight, so most of the lift will focus on squatting the weight up. By utilizing the sumo deadlift, you will decrease the total range of motion, and therefore total work done, but the start of the lift will be more difficult. To become proficient at sumo deadlift, positioning and technique are key. If you cannot get into the proper positioning by externally rotating your hips, then sumo deadlift is not for you.

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