In this article, I’ll describe the MUSCLES INVOLVED in SUMO DEADLIFT. The Sumo Deadlift is a multi-joint exercise that involves most of the muscles in our body. So let’s analyze which muscles are most involved in Sumo Deadlift. Here are the chapters of this article dedicated to the muscles involved in the Sumo Deadlift:
- SUMO DEADLIFT
- CORE AND GRAND DORSAL MUSCLES
- CHEST, DELTOIDS, UPPER LIMBS
- CONCLUSIONS
SUMO DEADLIFT: MUSCLES INVOLVED – SUMO DEADLIFT
The Sumo Deadlift provides an opening of the legs greater than shoulder width. Usually, those who perform this type of Deadlift have good pelvic mobility. As seen above, let’s specifically analyze the various muscle groups. So let’s see each single muscle group in detail…
SUMO DEADLIFT – QUADRICEPS
The quadriceps, as in the Conventional Deadlift, are the primary engine when starting to lift the barbell but the different position of the feet can reduce or increase their activation. This depends on the joint conformation of the knee and hip of the performer. On most subjects, the Sumo Deadlift involves mainly glutes and hamstrings muscles than the quadriceps.
SUMO DEADLIFT – ABDUCTORS AND ADDUCTORS
Unlike the conventional deadlift, in the Sumo style, there is an imbalanced activation of the adductors. When starting the lift the abductor muscles are pre-activated thanks to the external rotation of the femur. In this way, the adductor muscles are exposed to a great tension. In fact, strong athletes often suffer from DOMS or from inflammations in that area. I would like to say that the SUMO Deadlift is not harmful to the hip joint.
SUMO DEADLIFT – GLUTES
The muscles of the glutes play a primary role in this lift: the external rotation of the femur emphasizes the load on these muscles. A good muscles activation happens only if there is obsessive care of the technique. Be manic of technique!
SUMO DEADLIFT: MUSCLES INVOLVED – CHEST AND GRAND DORSAL MUSCLES
In the old bodybuilding view of the sumo deadlift, it was very common the saying “Deadlifts are used for the development of the lat muscles”. Obviously, it would be unprofessional to think that such an exercise like deadlift selects certain muscle groups; in fact, today we have to understand that the so-called “isolation” exercises are an illusion for muscle growth. But the belief that deadlift involves the GRAND DORSAL muscles isn’t entirely wrong. The CORE and back muscles play a very strong activation during the lift. The Core because it stabilizes the lumbar spine and the back keeps the thoracic tract of the spine in line, preventing its bending.
SUMO DEADLIFT: MUSCLES INVOLVED – CHEST, DELTOIDS, UPPER LIMBS
In the execution of the Sumo Deadlift, the activation of the UPPER LIMBS and the CHEST muscles starts when the body begins to go up. In the first phase of the movement, when the hands hook the bar, the shoulders will depress automatically. This effect is caused by the barbell pulling to the ground. At the same time, the forearm muscles are activated to keep the fingers closed, the biceps and triceps are activated to stabilize the elbow and shoulder; the DELTOIDS act as a stabilizer between the back muscles and upper limbs muscles.
SUMO DEADLIFT: MUSCLES INVOLVED – CONCLUSIONS
We can conclude by saying that the Sumo Deadlift, affects all muscle groups in terms of hypertrophy. It is used by the female public to improve the glutes and hamstring area.
If you want to learn more about this topic, here you will find the complete guide: DEADLIFT – THE GUIDE.