What is Sumo Stiff-Legged Deadlift?
The Sumo Stiff-Legged Deadlift is one of the most important exercises in any serious gym-goer’s locker, but it’s also one that can be tough to get to grips with, especially when you’re relatively new to the weights room. It has the lifter widen their stance and lift a barbell with their hands inside of their thighs. Compared to the conventional deadlift, which is done with a narrower stance and the hands outside of the legs, it’s generally easier on the lower back and allows the lifter to pull heavier weight. Small flaws in your technique can lead to potentially big injuries, particularly to the lower back, and so it’s certainly a move you should be careful with until you know your form is spot-on. The sumo deadlift can be done in various ways — using bands, manipulating lifting tempo, adding chains. Because the sumo deadlift usually allows for a heavier load to be lifted, this allows you to overload your muscles with more weight than they’re used to handling. Once you switch back to conventional or trap bar deadlifts, this newfound strength should help you complete the top part of the lift more efficiently.
This exercise engages the four muscles in the back of your leg that comprise the hamstring: the biceps femoris, semitendinosus, and the semimembranosus. During this exercise, you should feel a deep stretch in these muscles. The gluteus is comprised of a group of three muscles: the gluteus maximus, medius, and minimus. While the dumbbell stiff leg deadlift targets this group as a whole, it especially works the gluteus maximus, which is the largest of the three muscles. Lastly, the straight legged deadlift works the erector spinae muscles in your lower back. The erector spinae is a group of three muscles known as the spinalis, longissimus, and iliocostalis. These muscles help support your spine and provide flexibility when bending in multiple directions.
Benefits of Sumo Stiff-Legged Deadlift
1. Increased Glute And Hamstring Muscle Mass
The primary targets of the stiff-legged dumbbell deadlift are your hamstrings. The hamstrings comprise a group of muscles that run along the back of your thigh. The muscles that make up the hamstrings are the biceps femoris, semitendinosus and semimembranosus.
2. Improved Mind-Muscle Connection
The stiff-legged deadlift strengthens the adductors, core, gluteus maximus and hip flexors as well as the muscles of the middle and upper back.
3. Improved Athletic Performance 먹튀검증디비