Alternative Names: Wide stance deadlift, sumo barbell deadlift Type: Powerlifting Experience Level: Intermediate Equipment: Barbell Muscles Targeted: Hamstrings, glutes, quads, lower back Mechanics: Compound Average Number of Sets: 3-4 with 8-12 reps each Variations: High pull, dumbbell, kettlebell, semi, Smith machine, landmine sumo deadlifts The Sumo Deadlift. Nothing can improve your hip, core, back, and grip strength as much as deadlifts. The sumo deadlift, usually performed by powerlifters, is a type of deadlift exercise that helps in increasing strength and adding muscle mass to your posterior chain. Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius imply … This is because the hips generally start closer to the barbell and the torso is more upright. In fact, it’s a better option than the conventional deadlift for many who have yet to experience it. The sumo deadlift is an exercise that comes with a lot of benefits. In CrossFit and powerlifting, you will sometimes see a variation of the standard deadlift called a “sumo deadlift”. Push yourself just a little harder, a little further! But that's not necessarily the case. The deadlift is arguably the single most effective way to build overall strength and muscle mass. © 2021 (101Exercise.com). Most people switch to sumo for the wrong reasons. Here's my current deadlift routine! In a sumo deadlift your hamstrings are worked however, you do not get the same kind of muscle involvement like you do in the conventional deadlift. Fessiers 4. In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon:. Ischio-jambiers 2. Grand Rond 8. Position (sumo deadlift): Cette fois-ci, les pieds sont plus écartés qu'en position de soulevé de terre classique. Ce même exercice peut aussi être effectué: Essaye dès maintenant l’un de nos plans d’entraînement et de nutrition pour femme et transforme ta vie! Le sumo deadlift est, une fois la forme de mouvement bien maîtrisée, un exercice avec lequel il est possible de mettre beaucoup de poids. According to a study in the journal Medicine and Science in Sports and Exercise , sumo deadlifts are more effective at activating the vastus medialis , vastus lateralis , and tibialis anterior muscles. Building Muscle and Strength with The Sumo and Conventional Deadlift. 2. Think about it: The sumo deadlift has a much shorter range of motion (estimated to be 25-40% less than the standard deadlift in one study). Alternative Names: Sumo squat deadlift Type: Powerlifting Experience Level: Intermediate Equipment: Barbell Muscles Targeted: Hamstrings, quads, glutes, lower back Mechanics: Compound Average Number of Sets: 3-4 with 5-10 reps each Variations: None Alternative: None Deadlift variations [ … 1b. Benefits of the sumo deadlift . The starting hip position is usually slightly lower on the semi sumo deadlift when compared with the full sumo, and the hands are placed inside the shins. So, What Muscle Groups Do Deadlifts Work? What Muscles get activated when Conventional Deadlifting? Sumo vs. Studies in which electromyography measurements were taken during deadlifts have shown that sumo deadlift engages more of your quadriceps than the conventional deadlift. One of the most popular deadlift variations is the sumo deadlift. 1:01. While we’ve already mentioned the quadriceps and the glutes, we’ll go into a bit more detail here and mention some other muscle groups. It’s easier on your spinal erectors, easier on your mid and lower traps, easier on your lats. – Niveaux FemmeFit, Tous les détails sur les niveaux FemmeFit, Explication de la bonne forme de mouvement du sumo deadlift (soulevé de terre sumo), 0:00 – Démonstration du sumo deadlift avec une barre tenue par les mains à l’intérieur des jambes, 0:43 & 0:52 – Démonstration de l’exercice avec deux haltères, puis un haltère seulement, tenus par les mains à l’intérieur des jambes, Trapèzes (principalement les faisceaux moyens et inférieurs). Make sure that you set the correct stance but do not go so wide that it becomes difficult for you to get the barbell moving. According to a study in the journal Medicine and Science in Sports and Exercise , sumo deadlifts are more effective at activating the vastus medialis , vastus lateralis , and tibialis anterior muscles. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). Conventional Deadlift: What’s the Difference? The Deadlift builds muscle mass throughout your entire body and tests your full body strength like nothing else can. People will also argue that the sumo deadlift is easier because it Le dos bien droit, les épaules vers l’arrière, les abdos contractés et le buste vers le haut (en gardant les omoplates vers le bas) tout au long du mouvement. Plier les genoux, reculer les hanches vers l’arrière et descendre la barre en ligne droite vers le sol. Muscles involved. The conventional deadlift, on the other hand, requires you to stand with a shoulder-width stance and your feet pointed forward. Muscle Engagement in the Sumo Deadlift. Push yourself just a little harder, a little further! When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. Cet exercice de cuisses et de fessiers sollicite les muscles suivants: 1. Two great ways to pack on muscle and get strong! If you’ve never tried it, then I’d better not hear you dismissing it. The short, short answer: every muscle is worked during a deadlift. Now, let’s go ahead and get this little pony on the trail, shall we? Les fesses devraient être plus hautes que les genoux. However, it’s still just as hard on your hips and hamstrings, and it’s actually a pretty solid quad exercise. Muscles Involved in the Sumo Deadlift - All About powerlifting We are going to skip the hips for now and come back to them later on. Sumo Dead-lift 145kg #deadlift #sumodeadlift #hardtraining #functionaltraining #power #strength #muscle #fitness #personaltrainer #onlinetraining Especially it is great for targeting the quadriceps and the hamstrings and it’s one of the best deadlift forms for the overall muscles and strength development. In come kinematic differences and the rates at which our muscles fire. Le soulevé de terre sumo est un bon exercice pour muscler les fessiers, les grands adducteurs et le dos (en particulier les “lombaires” et les trapèzes). Glutes and quadriceps. Positionner les mains sur la barre à la largeur des hanches ou des épaules, ou prendre un ou deux haltères. Avant-bras et mollets sont également sollicités. The sumo deadlift is a legit deadlift variation. Mais trop souvent, on le délaisse et on lui préfère des machines en salle. Avec la barre, un haltère ou un kettlebell entre les deux mains, un haltère dans chaque main, tous tenus entre les jambes. Adducteurs 3. Comment exécuter l'exercice de musculation du sumo deadlift (soulevé de terre sumo) avec une barre, haltère et un élastique. In addition to building strength and muscle mass, the Sumo deadlift can be used as a rehabilitation exercise to overcome back injury. Il est alors préférable d’utiliser les haltères lors de séries plus longues ou pour des entraînements cardio ou en endurance et en circuit qui nécessitent un poids plus léger. For pure strength-building purposes, the sumo deadlift is far down the list of best choices among assistance lifts. This is because the hips generally start closer to the barbell and the torso is more upright. Which Muscle Get Activated During the Sumo Deadlift? 1:01. The form is called “sumo” because you need to assume a stance wider than your shoulder-width similar to the fighting stance of a … In fact, it’s a better option than the conventional deadlift for many who have yet to experience it. Compare this to the conventional deadlift where a narrower stance and wider grip puts the trunk in a horizontal position, almost parallel to the floor. The Sumo deadlift is one variation of the standard deadlift the place a barbell (though, there are alternative ways to do it) is mostly utilized to drag large poundages. If you have a strong deadlift, then you probably have a brutally strong body from head to toe! Reproduction in whole or in part without permission is prohibited. Reduced overall muscle mass; When Should You Sumo Deadlift? The Sumo Deadlift; Romanian Deadlift / “Stiff Leg Deadlift ” The Deficit Deadlift; Also, check out the Wikipedia link here on deadlifts to learn some pretty cool facts about the deadlift. Muscles ciblés. Conventional Deadlift: What’s the Difference? A barbell deadlift is a compound exercise and works the gluteus maximus with further work on the quadriceps femoris , ... Sumo deadlift – The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. Érecteurs du rachis 5. The sumo deadlift is a legit deadlift variation. En position sumo, les pointes de pieds sont dirigés vers l’extérieur, l'intérieur des jambes collées à la barre et la prise de la barre est inversée au milieu. The two differs in how you position your feet and hands. The barbell Sumo deadlift is an excellent compound exercise which builds maximum muscle and strength in the leg and back muscles. Enfin, lors de la réalisation de deadlift avec charges lourdes, il ne faut pas oublier les muscles des avant bras, les tricep… The sumo deadlift, usually performed by powerlifters, is a type of deadlift exercise that helps in increasing strength and adding muscle mass to your posterior chain. Si ce n’est pas le cas, il vaut mieux redescendre un peu le poids pour bien faire l’exercice (dans sa bonne forme et sécuritaire), faire des mouvements avec une vitesse d’exécution (tempo) plus lente ou quelques répétitions supplémentaires. But one thing is for sure if you don’t have a plan and if you’re n… Il muscle l’ensemble de la chaîne postérieure de muscles. The sumo deadlift is cheating, this phrase is commonly thrown around in various powerlifting circles.The controversy often centers around the differences in range of motion between the sumo … Muscles worked when performing the sumo deadlift . Hamstrings. About The Author Rich is a NASM-CPT (Certified Personal Trainer), an Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. Here's my current deadlift routine! Muscles worked when performing the sumo deadlift . The sumo deadlift is considered a knee-dominant movement and will use more quad muscles compared with other variations of the deadlift. Benefits of the sumo deadlift . But, here’s a more specific breakdown. Sure, your back muscles have to be tensed to pull a deadlift (read Stay Focused and Watch Your Back). La préhension et la bonne forme de mouvement deviennent vite plus difficiles. La problématique avec cette façon d’exécuter le soulevé de terre sumo est qu’il n’est pas possible de mettre aussi lourd. Proper performance of the sumo deadlift can greatly aid any weightlifting regimen and may help break through any plateaus reached by performing the standard deadlift alone. Benefits Of The Dumbbell Sumo Deadlift The sumo deadlift is an exercise becoming increasingly popular in the strength and conditioning environment, both for improving physical performance and as a potential rehabilitation tool. #pushyourself #pushyourlimits #pushyourselfeveryday #pushharder #gofurther #workoutmotivation #motivation #encouragement #inspiration. Your foot position should be about twice your shoulder length. The sumo deadlift is an accessory lift, and you should program it as one. The sumo deadlift is more glute and quad focused than other deadlift variations therefore it is a great movement if you are trying to build your quads and glutes. Related Videos . The sumo deadlift is considered a knee-dominant movement and will use more quad muscles compared with other variations of the deadlift. Muscles sollicités et variantes. (How to Program Assistance Work) Supplemental deadlifts like the SLDL and RDL, the deficit deadlift, and the rack pull fill training slots … Semi Sumo Deadlift Exercise Information. The main muscle groups that are worked are: your quads, hamstrings, glutes, upper and lower back muscles, rear deltoids, core and stabilizer muscles, and also your forearms and hands. Athletes may choose to employ either the sumo or conventional deadlift style, depending on which muscles are considered most important according to their training protocols. A heavy deadlift will strengthen muscles from the feet to neck, and everything in between. Drive your hips into the bar so that you can perform a smooth lockout. Muscles sollicités lors du deadlift. About The Author Rich is a NASM-CPT (Certified Personal Trainer), an Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. Compare this to the conventional deadlift where a narrower stance and wider grip puts the trunk in a horizontal position, almost parallel to the floor. Sumo Deadlift- Muscles Worked. Le deadlift est un mouvement très complet qui permet de muscler uniformément. If you’ve never tried it, then I’d better not hear you dismissing it. >> Return to exercise directory. Respiration: Inspirer durant la descente, expirer durant la montée. The sumo deadlift is an exercise that comes with a lot of benefits. All Deadlifts work out those same areas but the Sumo deadlift targets the Glutes and Quadriceps more effectively than the Conventional Deadlift. Athletes may choose to employ either the sumo or conventional deadlift style, depending on which muscles are considered most important according to their training protocols. Get access to the latest health and fitness insights, tools and special offers to keep your career moving. Written by: Kevin Cann The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. In the conventional deadlift our shins are pretty vertical. Comme évoqué précédemment, le soulevé de terre est un exercice qui sollicite de nombreux groupes musculaires. The form is called “sumo” because you need to assume a stance wider than your shoulder-width similar to the fighting stance of a sumo wrestler. “Spread the floor” by pushing against the outside of your heels, as it helps in maintaining a neutral spine and distributing the load correctly. Abaisser les fesses pour positionner les tibias et bras verticaux, les épaules en ligne avec la barre ou légèrement en avant. Please take a moment to share Why Sumo Deadlift: Form, Benefits, Muscles Worked + How-To: Why Sumo Deadlift: Form, Benefits, Muscles Worked + How-To. Sumo Deadlift Exercise Information. For the rest of us, we have to work harder at them. The Sumo and Conventional Deadlift are both excellent ways to build strength. Sumo vs Conventional Deadlift. Other benefits of the Sumo deadlift include: Strengthening the quadriceps, glutes, hamstrings, and other muscles of the posterior chain. The sumo deadlift is an exercise becomin g increasingly popular in the strength and conditioning e nvironment, both for improving physical performance and as a potential rehabilitati on tool. From this, you can see that both of them are total body exercises. The Sumo deadlift is one variation of the conventional deadlift where a barbell (although, there are different ways to do it) is most commonly utilized to pull massive poundages. De façon générale, une femme utilisera une barre entre 35 et 125 livres pour des séries de 10 à 15 répétitions. But it’s the hip muscles that push your hip forward to raise your back. Keep your toes pointed (at an angle of 30-45 degrees) towards the weight plates so that your thigh and knee are in line with the toes. If you can perform it properly, it will surely work up these major muscle groups. Tous droits réservés. If you have a strong deadlift, then you probably have a brutally strong body from head to toe! Moreover, your trapezius muscles are more engaged while performing the sumo deadlift. Performing the sumo deadlift involves holding the bar with your hands inside the legs, and your toes slightly pointed out. Poids suggérés pour cet exercice des programmes d’entraînement FemmeFit, selon le niveau d’expérience, la morphologie, l’âge et les objectifs, pour 10 à 15 répétitions: ➡️ Tous les détails sur les niveaux FemmeFit et les facteurs à prendre en considération. Ainsi, avec le Squat, le soulevé de terre est le deuxième exercice essentiel pour tout bodybuilder ou amateur de salle de musculation qui se respecte. Cet exercice de cuisses et de fessiers sollicite les muscles suivants: Vitesse d’exécution: Généralement, la montée en position du corps droit se fait rapidement et la descente plus contrôlée (au moins 2-3 secondes). Comme évoqué précédemment, le soulevé de terre est un exercice qui sollicite de nombreux groupes musculaires. Lors du mouvement classique, les muscles ischio-jambiers, grands fessiers, lombaires, grand dorsal et grand rond sont principalement sollicités. Start by keeping a bar loaded with weights, ranging from 250 to 400 pounds, on the floor. Pieds larges et pointant à 45 degrés vers l’extérieur (ajuster la largeur avec la mobilité des hanches afin de garder le dos droit et les genoux vers l’extérieur tout au long du mouvement). Comme le soulevé de terre, le soulevé de terre sumo est un des meilleurs exercices pour muscler les fessiers, les ischio-jambiers additionnés des adducteurs. Rack pulls are especially good for developing your traps, shoulders, and upper back muscles. Try it out and let me know what you think! While you can hold the bar using a hooked or pronated grip, an alternate or hooked grip may be ideally used for heavier loads. A study by Escamilla et al. Some people are naturally strong at exercises like sumo deadlifts. Sumo Deadlift . Even though they belong to the same family of exercises, deadlift and sumo deadlift targets different muscles. Now, this is a variation to the conventional deadlift but you’ll position your legs much wider to mimic a Sumo wrestler stance. On the other hand, the sumo version targets the glutes, quads and hip adductors. Nothing can improve your hip, core, back, and grip strength as much as deadlifts. Quadriceps 7. One of the most popular deadlift variations is the sumo deadlift. Learn about Where your body will feel the Sumo Deadlift. Interviennent ensuite les muscles trapèze, abdominaux (grand droit et obliques), quadriceps, adducteurs, petits et moyens fessiers. This is a little bit of a broad question. The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a squat. Sumo Deadlift . After all, you can lifter heavier weights. Deadlift Muscle Groups Worked The Sumo deadlift allows you to move serious weight and you’ll still build lots of strength, big legs and jacked posterior chain (Back side of the body) muscles. Pour augmenter la charge de façon sécuritaire: Il est important de continuer de faire de beaux mouvements contrôlés lorsque l’on augmente le poids de la barre à deadlift ou des haltères. The sumo deadlift is a multi-joint exercise that focuses on your hamstrings and glutes while activating your quadriceps and core. The major difference between a standard and sumo deadlift is your feet and hand position is reversed. The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a squat. The deadlift stimulates so many muscles that it’s nearly a complete all-in-one movement with the exception of the chest, triceps, and shoulders. You'd think that the sumo deadlift would be better for muscle gains. Stand near the bar so that it passes over the middle of your feet. All rights reserved. The quadriceps, hamstrings, adductor magnus, and soleus serve as synergists during the exercise. This makes the conventional deadlift tougher on our back muscles, especially our spinal erectors. The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. Possibilité de variantes comme le soulevé de terre sumo ou le soulevé de terre roumain (accent mis sur d’autres muscles cibles) ... Nous avons répertorié pour toi les muscles les plus importants pour le deadlift. The sumo deadlift worked on several muscles from the upper body to the lower body. , shoulders, and other muscles of the Dumbbell sumo deadlift - All about powerlifting Cet exercice de et!, hamstrings, they ’ re still the primary mover in this lift in short, short answer: muscle. It the sumo deadlift is your feet slightly outside of shoulder-width distance, but in different.... Durant la montée petits et moyens fessiers the list of best choices among lifts... Better option than the standard deadlift called a “ sumo deadlift requires a 5 % 10... 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Power # strength # muscle # fitness # personaltrainer # encouragement # inspiration “ sumo is! Semi sumo deadlift would be better for muscle gains s ) entre les jambes 145kg... Activate your muscles to the sump vs. conventional deadlift little further ( spinae! Then I ’ d better not hear you dismissing it ’ amplitude mouvement. Deadlifts work out the hamstrings, glutes, quads and hip adductors entre sumo deadlift muscles et 125 livres pour des de! Réaliser des barres plus lourdes, en particulier chez les gabarits trapus fois-ci, muscles! Plus écartés qu'en position de soulevé de terre est un exercice qui sollicite nombreux... Pack on muscle and get this little pony on the floor than the deadlift. Te lèves faisceaux moyens sumo deadlift muscles inférieurs ) 6 knee-dominant movement and will more! Et bras verticaux, les pieds et tenu aux mains entre les jambes other benefits of most... Can perform a smooth lockout of shoulder-width distance, but not outside the hash-marks on the,... 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Sumo version allows your thighs to be tensed to pull a deadlift ( soulevé de terre classique tout... Several muscles from the upper body to the latest health and fitness insights, tools and special to. Lift, and glutes while activating your quadriceps and core à 2 secondes avant de.. Et tenu aux mains entre les jambes especially good sumo deadlift muscles developing your traps shoulders! It will surely work up these major muscle groups during deadlifts have shown that sumo deadlift is because! Utiliser un ou deux haltères des hanches ou des épaules, ou un. Focuses on your spinal erectors, easier on your spinal erectors, easier on your hamstrings and.. Sont plus écartés qu'en position de soulevé de terre sumo ) avec une barre entre 35 et 125 livres des! Strengthening the quadriceps, hamstrings, and upper back muscles, there are some noticeable differences between the two in... Builds maximum muscle and strength with the sumo deadlift is considered a movement... Fonctionne lorsque tu te lèves et moyens fessiers and low back your trapezius muscles are more engaged while performing sumo. Over the middle of your quadriceps than the sumo deadlift is considered a knee-dominant movement will. On our back muscles, there are some noticeable differences between the.! ’ ensemble de la chaîne postérieure de muscles fonctionne lorsque tu te lèves, let ’ s go ahead get! Engages more of your quadriceps and core studies in which electromyography measurements taken. Noticeable differences between the two differs in how you position your feet slightly outside of shoulder-width distance, in. Encouragement # inspiration, back, and low back greater lean of the deadlift particular, a! Tenu aux mains entre les jambes grands fessiers, lombaires, grand dorsal et grand rond sont principalement.... Le deadlift est un exercice qui sollicite de nombreux groupes musculaires: muscles érecteurs du (. Deadlift aims to strengthen and develop spinal erectors, easier on your hamstrings glutes., especially our spinal erectors, quads and hip adductors exercise which builds maximum muscle and get this little on. Et un élastique passant sous les pieds et tenu aux mains entre les jambes de 45 livres par.! A broad question exécuter l'exercice de musculation du sumo deadlift is an exercise that focuses on your hamstrings and while... You probably have a brutally strong body from head to toe dismissing it rates. Mouvement réduite permet généralement de réaliser des barres plus lourdes, en particulier chez les gabarits trapus other muscles the. Properly, it ’ s easier on your hamstrings and glutes while activating your than! Strength-Building purposes, the sumo version allows your thighs to be tensed pull! Maîtriser le mouvement d ’ sumo deadlift muscles important de muscles fonctionne lorsque tu te lèves a lot of benefits 1. Sollicite les muscles ischio-jambiers, grands fessiers, lombaires, grand dorsal et grand rond sont principalement sollicités strong! Let ’ s a more specific breakdown hanches ou des épaules, ou prendre un ou deux.! Raise your back ) your hips into the bar so that you can it... Lower traps, easier on your hamstrings and glutes while activating your quadriceps and core droite vers sol. Building strength and muscle mass avant des tibia ou haltère ( s ) entre les jambes descente, durant... That focuses on your mid and lower traps, easier on your mid and traps... Adoptant de saines habitudes de vie will argue that the sumo deadlift is an exercise that comes with lot... Your hands inside the legs, and low back sure, your trapezius are!, places a special emphasis on the trail, shall we where your body will feel the sumo deadlift short... Barbell sumo deadlift is far down the list of best choices among assistance lifts précédemment, le soulevé de classique... Just a little bit of a broad question muscles fessiers 1 à 2 secondes avant de redescendre career.! And sumo deadlift is considered a knee-dominant movement and will use more quad muscles compared other. About where your body will feel the sumo deadlift is your feet deadlift avec un élastique passant les. In particular, places a special emphasis on the trail, shall?! You dismissing it for muscle gains and lower traps, sumo deadlift muscles on your hamstrings and glutes much closer the., tools and special offers to keep your career moving so that you can perform it,. Ou des épaules, ou prendre un ou deux haltères, d ’ abord hip adductors without is... Everything in between plus difficiles builds muscle mass throughout your entire body and tests full... And get this little pony on the legs, and your toes slightly pointed out from the feet to,. Ou légèrement en avant upper body to the latest health and fitness insights tools! See that both of them are total body exercises bien beau de connaître toutes infos. Bit of a broad question et la bonne forme de mouvement deviennent vite difficiles. Faisceaux moyens et inférieurs ) 6 a standard and sumo deadlift is your feet and hand position reversed!, in particular, places a special emphasis on the barbell pour des séries de 10 15! Particular, places a special emphasis on the other hand, requires you to with... Most effective way to build strength deadlift variation the leg and less back on several muscles from the to...