How to Sumo Deadlift Correctly - Avoid Common Mistakes | 3D Anatomical Analysis

The Sumo Deadlift

A great exercise that you must perform the right way!

Take your stance, feet under the bar with a wide stance and your toes out.
Squat down and grasp bar.
Squeeze the bar off the floor and drag it up your legs until it locks out at the top (do not pull back into the shins).

The bar should come off the ground in a vertical path.
Keep these three rules:
1) The bar must start over mid-foot
2) The shoulders must start slightly in front of the bar
3) The hips must start relatively high

The target muscles are the quadriceps femoris and gluteus maximus (colored red)
Note: Also the spinal erectors can be a part of the target muscles (isometric contraction).

The action in the hip joint is an extension with adduction.
The adductors adduct the hip and assist in hip extension.

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