Kettlebell Sumo Deadlifts For Posture Training

If you are interested in giving deadlifts a try as a beginner, it’s best to work with a trainer. They can help you perfect your form and avoid injury while practicing. Once your thighs are parallel to the floor, pause for a second before rising back up to the starting position.

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Instead cue to fire your glutes at the end of the movement. Also be sure to keep the arms straight for the entire movement – there should be no bend in the elbows. The pull should be a coordinated movement and the shoulders should rise at the same speed as the hips. Most powerlifters would cringe at the idea of performing negative accentuated deadlifts and rightly so.

  • Find a weight you can only grip for about seconds.
  • She ran division 1 cross country and track in college and continues to run for fun as much as she can.
  • Thing is, though, she’s always had troublefeeling her glutes during a deadlift.
  • It’s the same movement as if you were rising from a lunge.
  • Much like the heuristic for the conventional deadlift, this is just the starting point.
  • Life, on the other hand, is a completely different story and I will have to save that for another day.

In Crossfit competitions, the Sumo Deadlift is not allowed. It is believed that this is the case because the conventional Deadlift is more transferable to other movements like the clean and snatch, and the Sumo Deadlift uses less range of motion. Basically, you squatted your deadlift while holding the bar in your hands. If we think ‘knee dominant’ or ‘hip dominant,’ we have to vote for knee. In a goblet squat, the weight is in your hands but above the waist.

Step 5: The Kettlebell Sumo Deadlift High Pull

This will slightly alter how stress is placed on your body during the deadlift. Perform a hip hinge and lower down, bending your knees until you are in a squat position with your body as upright as possible and your spine straight . All of these deadlift variations can be done with barbells and kettlebells because the handles sit high enough up off the ground for proper form. Whereas dumbbells will be too low to the ground for any deadlift variation that involves bringing the weight to a dead stop on the ground. A deadlift is a compound, hip hinging exercise that involves lifting a weight off the ground to a standing position. Below are three sumo variations that lifters can do to increase sports specificity, boost strength and power, and increase movement integrity in the sumo deadlift.


This training plan is not for beginners, primarily because you’ll be using heavy weights throughout the workouts. In addition, those heavy weights means the risk of injury to a cold body is all the greater. The deficit deadlift involves performing the deadlift while standing on a 1–4-inch platform or a weight plate. The reasons for using the deficit deadlift include making your standard deadlift stronger and troubleshooting problems with the first stage of the standard deadlift.

During this movement, make sure your hips remain square. When lifting, think about pushing into the ground with your feet rather than pulling the weight off the ground, says Ciaccia. This small tweak to your technique will help to activate your glutes and hamstrings even more.

You should also avoid doing deadlifts if you’ve got a history of low back pain, a hamstring injury, shoulder injury, or if you’ve been instructed to avoid doing deadlifts by your doctor. Keep the barbell directly underneath your body as you pull upward. Stand with your feet hip-width apart, knees slightly bent. Hold a kettlebell with both hands , or hold a dumbbell in each hand at your thighs. To start adding load, get a light dumbbell or kettlebell and pull it firmly into your sternum. Do this for a couple of sets of 5-10 reps. It should feel like a piece of cake.

Although the big 3 lifts each rely heavily on technique and neuromuscular efficiency, the nature of the deadlift lends itself more to brute force and raw strength than any of the other movements. Let’s face it; powerlifters will spend years perfecting their squat and bench press form/efficiency, tweaking even the most minute detail to promote small yet continuous gains in strength. In fact a pulling method I frequently use with my athletes is the squat-stance deadlift which represents a variation that falls somewhere in between the sumo and conventional techniques. In many cases the squat-stance deadlift allows the lifter to pull with the strongest, safest, and most efficient biomechanics.

Using just one kettlebell means you’ll need to engage your obliques to prevent rotation. You will also have to work harder to keep your shoulder pulled down and back. This is a useful option if you only have a light kettlebell to train with.

They should line up slightly inside of your shoulders, rather than square with them. Your flexibility will determine how low you can go down. Keeping up a consistent grip will not only help to keep your shoulders in the right place during deadlifts, but will also help build up your grip strength over time. For a basic kettlebell deadlift, you start with the kettlebell between your feet. Here, it is positioned so that it sits at the centre of your body’s mass, allowing the movements to take place off of the hips. Your hips should act as a hinge to your lift, which might take you a little while to master.

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