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Sumo deadlifts7/27/2023 If your back moves as you start the sumo deadlift.If you have trouble pulling the slack out of the bar.This cue can also feel like “pulling your lats down” or “breaking the bar in half”. If you struggle to feel this cue, have someone try to get their hand under your armpit and aim to stop them from doing so by squeezing down to close any gap and engage the lats. Engaging the lats will help to pull the slack out of the bar, keeping them engaged will keep the bar close to the body for a straighter bar path and more efficient lift. If you notice movement in your shoulders at the start or during the liftĬueing ‘close your armpits’ is a great way to engage the lats and create upper body tightness.Think about creating a long neck and long arms. If your lift looks more like a pull with your upper body than a push off the ground with your legs.Ĭueing an anti-shrug movement can be a great addition to pulling the slack out of the bar as it will add tension to the set up and reduce unnecessary movement during the lift.If you hear a click as you lift and it pulls your upper body somewhat out of position or affects the smoothness of your lift.If you feel or see yourself in a video playback starting to deadlift with bent arms.As you become more rehearsed and proficient, smooth the transition from each step into one fluid motion. While you are learning this process, stop between each step and pause. As your shins meet the bar, initiate the lift.To prevent losing tension, aim to add tension to the bar as you lower your hips into position.Lower your hips into position, while maintain the tension you have already created on the bar.Grip onto and pull on the bar with straight arms until you hear a click.Set up with a small space between your shins and the bar.How to Implement:įollow these steps to learn how to effectively pull the slack out of the bar Pulling the slack involves closing this space for a more efficient energy transfer from your body to the bar. There is a small amount of space between the bar and plates loaded onto it. Let one of our coaches help you get stronger Sumo Deadlift Cue #3: Pull The Slack Out of the Bar This cue can be used both in the set up and when executing the lift. This can reduce the force required to complete the lift by shortening the moment arm or distance of your body relative to the bar. How to Implement:Ĭue ‘push your knees out’ so far as they stack over your ankles and keep pushing out during the lift so that your knees don’t cave inwards.Ĭueing pushing your knees out will not only stack your joints, but enable you to get your hips closer to the bar. The goal of cuing ‘push your knees out’ is to give you a solid foundation from which to create pressure and push with your legs from, as well as to bring your hips as close to the bar as possible. Sumo Deadlift Cue #2: Push Your Knees Out The main take home message is to have a repeatable system, using clear reference points so that you are setting up symmetrically and consistently for every rep and set. Use the markings on the bar to set your feet up symmetrically behind the bar You can also use the markings on the bar to optimally place your hands on the bar, approximately in line with your shoulders. Use the markings on the bar to set your feet up symmetrically behind the bar, with your toes turned out towards the edge of the plates. The goal of setting up symmetrically will ensure you have an even grip on the bar and balanced push off the ground to complete the lift with even force production and an even barbell. Sumo Deadlift Cue #1: Set Up Symmetrically If you want cues for the conventional deadlift, then check out my other article HERE. I’m focusing on sumo deadlift cues in this article. This article will explain the most useful sumo cues in depth, so you can pick the ones which are most applicable to you, to improve your sump deadlift. It also makes it difficult to know what has been effective in improving your lift if you are changing too many things at once. Thinking of too many cues at once can be confusing. It is best to focus on one or two cues at a time because it can be difficult to initially learn or subsequently change a movement pattern. This will give your training session focus and help you get the most out of each rep you lift.Ĭues can help you get into a better position, increase muscle activation and tightness, improve the speed of your lift, and more. When training the sumo deadlift, it’s a good idea to have a technique goal that includes one or two main cues.
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