Deadlift

Does sumo deadlift work quads? How Do A Sumo Deadlift?

Deadlifts are a powerful action that you should incorporate into your routine if you haven’t previously. What they don’t provide is the true question. Deadlifts are the most effective way to gain bulk… as well as power? It’s the end of the game!

Does sumo deadlift work quads?
Does sumo deadlift work quads?

The sumo deadlift is a great all-around lower-body workout that does a lot more than just create huge legs and a strong back.

So, let’s talk more about question does sumo deadlift work quads.

Deadlift Sumo

The sumo deadlift is a deadlift variation in which the lifter stands with their feet wider apart, arms straight down, and hands clutching the bar inside the legs. The quadriceps, gluteal muscles, adductor magnus, and back extensors are all targeted in this move (spinal erectors).

Deadlift Sumo

The presence of near-vertical shins and a more upright torso angle are two significant defining elements of the sumo deadlift, in addition to the broader stance.

How Do A Sumo Deadlift?

A sumo deadlift can be done as follows:

1. On the floor or a lifting platform, set up a heavy barbell.

2. Approach the barbell with your feet hip-width apart.

3. Step outwards along the barbell, one foot at a time, until your shins are near the smooth rings.

4. Squat down by pulling your legs out and your hips back after you’ve established a wide stance.

5. When your hands can reach the barbell, you should stop descending.

How Do A Sumo Deadlift?

6. With your arms hanging straight down, grab the bar with an overhand grasp (not angled out)

7. Inhale deeply and brace your core.

8. Raise your chest and push the floor away once you’re ready.

9. Raise the bar to your shins with your hands.

10. To finish the lift, thrust your hips forwards with force after crossing your knees.

Suggestions For A Sumo Deadlift Technique

Suggestions For A Sumo Deadlift Technique

To assist you with your technique, here are some sumo deadlift tips:

  • Maintain a proper toe angle. For the sumo deadlift, a decent rule of thumb is that the broader your stance, the more you’ll have to flare your toes out. While each lifter is built differently, make sure you train with a range of stance widths and toe angles to discover the position that works best for you.
  • Drive your knees out as hard as you can. Because your feet are wider in the sumo deadlift, you’ll need to push your knees out to press into the floor effectively. While allowing your knees to slide inwards isn’t a surefire way to injure yourself, having your knees in line with your feet will allow you to lift the barbell with better efficiency.

Mistakes to Avoid When Doing a Sumo Deadlift

The following are the most common sumo deadlift mistakes:

  • Wearing the incorrect footwear. Regular sneakers and running shoes are unsuitable for deadlifting due to their lack of stability, but you should also avoid deadlifting in squat shoes. The best shoes for deadlifts will undoubtedly help you stay balanced, limit your range of motion, and improve your foot support. You could also deadlift barefoot if you lift at home.

    Mistakes to Avoid When Doing a Sumo Deadlift
  • Bouncing up and down on the floor. This is the most popular strategy for lifters to avoid becoming extremely powerful in the deadlift. Bouncing your deadlifts prevents you from reaching your full strength off the ground, which is where most lifters fail their sumo deadlift. A bounce also increases the chances of the barbell swinging ahead of the midfoot, resulting in a less effective pull. Unless you’re participating in Strongman/Strongwoman, where bouncing deadlifts are allowed, do yourself a favour and pull every rep from a dead-stop.

The Sumo Deadlift’s Advantages

The sumo deadlift has a number of advantages, including:

  • It has a stronger impact on your quads. Escamilla and colleagues (2002) discovered that the sumo deadlift had much higher EMG (electromyography) activity in the vastus lateralis and vastus medialis than the standard deadlift. The sumo deadlift is the way to go if you need a “squattier” deadlift variation to target your quads more for any reason. Other distinctions between the conventional and sumo deadlifts can be found here.

    The Sumo Deadlift’s Advantages
  • Suitable for gradual overload. The sumo deadlift is an ideal choice for progressive overload because the glutes, hamstrings, and quads (several big muscle groups) are all working hard during the movement. As a result, you’ll probably be able to raise a lot of weight — similar to what you’d do in a traditional deadlift.

Sumo Deadlift Muscles Activated

The key muscle groups targeted by the sumo deadlift are listed below. The sumo deadlift, like other deadlift variations, works the glutes, hamstrings, and back (posterior chain).

However, there are some minor distinctions in the muscles used by the sumo deadlift, conventional deadlift, and trap bar deadlift.

Sumo Deadlift Muscles Activated

Glutes

The sumo deadlift targets the glutes to a large extent since the feet are set broader and turned outwards. The hip is rotated externally, which causes the glutes to engage to a greater extent.

Hamstrings

The hamstrings are remain the principal movers in the sumo deadlift, even though they are recruited more intensively in the conventional and Romanian deadlifts. If a lifter wants to focus solely on the hamstrings, Romanian deadlifts are a better option.

Quadriceps

The athlete must attain larger knee flexion angles (bend) to complete the sumo deadlift because of the foot location. As a result, the quadriceps (which are responsible for knee extension) are targeted more than in the Romanian and conventional deadlifts, but not as much as in the trap bar deadlift.

Simply simply, with this deadlift version, you’re squatting a little deeper and thus using more of your thighs.

Spinae Erector (Lower Back)

During the pulling phase of the lift, the lower back muscles, also known as the erectors, work to keep your spine stable. The spinal erectors can be developed as a result, which is beneficial because they’re often one of the primary limiting factors in a high deadlift (lower back strength).

The sumo deadlift, unlike the traditional and Romanian deadlifts, places less stress on the lower back since the torso is more vertical, allowing other back muscles to take up the slack.

Does sumo deadlift work quads: Review

The hamstrings and glutes dominate the posterior chain in deadlifts. The degree of quad participation is mostly determined by the mobility and dorsiflexion of your ankles at the start of the lift. Some people press their shins forwards by pulling their knees forwards over the bar.

Many people prefer a straighter shin angle that activates the hamstrings and glutes more directly at the start of the lift, which will use your quads a little more to break the floor.

Does sumo deadlift work quads: Review

In either case, this is a lift that relies on the posterior chain. Depending on your body proportions, your quads may do more or less effort, but the glutes, hamstrings, and spinal erectors are the primary movers in this movement.

Is it true that the sumo deadlift is superior for quads?

Is it true that the sumo deadlift is superior for quads?

For example, the sumo deadlift necessitates a broader stance yet follows a similar action pattern. This exercise, like the normal deadlift, works all of the major muscular groups. It works the quadriceps and glutes in especially, but it also works the adductors, hamstrings, traps, erector spinae, and core muscles.

Do sumo deadlifts help you gain quads?

Do sumo deadlifts help you gain quads?

The sumo deadlift stimulates the glutes (due to hip external rotation) and vastus medialis (inner quads) to a greater extent than a conventional deadlift due to the foot placement and hip/knee angles in the setup.

Is it better to do sumo deadlifts for your quads or hamstrings?

Is it better to do sumo deadlifts for your quads or hamstrings?

Sumo deadlifts primarily target the hamstrings. Romanian deadlifts target them more specifically, but sumo deadlifts also work the hamstring muscles well.

F.A.Q does sumo deadlift work quads:

Are sumo deadlifts good for quads?

For example, the sumo deadlift necessitates a broader stance yet follows a similar action pattern. This exercise, like the normal deadlift, works all of the major muscular groups. It works the quadriceps and glutes in especially, but it also works the adductors, hamstrings, traps, erector spinae, and core muscles.

Which deadlift is better for quads?

Trap bar deadlifts work the quads to a considerable degree, while other deadlift variations focus primarily on the posterior chain. Unfortunately, trap bars aren’t available in every gym, but if you’re lucky enough to have one, use it.

Can you build quads with deadlifts?

Deadlifts work your glutes and hamstrings more effectively than squats, but they don’t work your quadriceps.

Conclusion:

If you need a hinge-pattern exercise, a different deadlift variation, or want to target your glutes as the primary muscle group, sumo deadlifts are the way to go.

At the end of the day, the best way to make this selection is to ask yourself, “What am I trying to achieve here?” and then choose the activity that has the best possibility of achieving that goal.

And this article bernard-thevenet.com will help you answer the following questions about does sumo deadlift work quads:

  • does sumo deadlift work hamstrings reddit
  • sumo vs conventional deadlift muscles worked
  • sumo deadlift muscles worked
  • do conventional deadlifts work quads
  • does sumo deadlift work glutes reddit
  • conventional vs sumo deadlift
  • sumo deadlift benefits
  • is sumo deadlift worth it

Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

Related Articles

Leave a Reply

Your email address will not be published.

Back to top button