expic

046

SUMO DEADLIFT WITH BAR

Preparation

Position the carriage so that the grip bar is slightly below the knees.

Starting Position

Assume a wide squat position (thighs parallel to the floor) standing behind the handle. Grasp the bar with a narrow overhand grip. Arch your back slightly during the whole exercise. The head extends in a line from the spine. Look straight ahead. Always keep the back fully tensed and straight (slight arch).

Execution

Keep the arms extended the whole time as you rise. Your legs and lower back muscles provide the force for the movement. In the end position, the shoulders are pulled back but not raised.

Hint

Only the legs and lower back do the work in this exercise.

Variants

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Warning

This exercise is very complex and must be performed only with the guidance of a trainer or experienced training partner.