Sumo deadlift

A variation of the deadlift. If you are not into powerlifting, you can skip this exercise. However, it allows you to target the inner thigh muscles more, although the hamstrings work less effectively.

Nuances and Mistakes

1. This variation of the deadlift requires good mobility in the hip joints. Therefore, the width of your stance will depend on your mobility in these joints. Position your feet at a width that allows your knees to point in the same direction as your toes, which should be turned out at a 45-degree angle or even a bit more.

2. By lowering or raising your hips during the setup position, you can adjust the load distribution between your legs and your back. Higher hips will put more load on the back and less on the legs, while lower hips will do the opposite.

3. Your grip should be shoulder-width or slightly narrower. In general, your hands should be parallel to each other.

4. I do not recommend using a mixed grip during training. Reserve that grip for competitions. Stick to straps during training. The mixed grip creates an imbalance in the symmetry of your arms and shoulders, which is undesirable in any exercise.

5. You should stand up completely, rotating your chest forward and pulling your shoulders back.

6. I do not advise bouncing the bar off the floor when performing multiple repetitions. Lower the bar completely to the floor before pulling again. Each repetition should be treated as if it were the first.