Many athletes underestimate the work of the tailor muscle. It is located on the inside of your thighs. Its main task is to stabilize the pelvic area and legs, as well as protect the knee joints from possible injuries. If the tailor, or as it is also called, the adductor muscle is weaker than the neighbors, the growth of the remaining muscle groups stops. With poorly developed adductor muscles, one can easily be injured. To increase their power will help the deadlift sumo.
Athletes can rejoice - adductors quickly gain power with regular training. You can do the development of this part of the body on special simulators, but there is another way to pump the adductors - the deadlift of sumo. It loads the
muscles of the legs, ligaments, back and pelvic area.
The deadlift technique involves the close proximity of the neck to the body. When the sumo pull is performed, the bar should also be placed closer to the body. Legs with such traction should be wide, some athletes put their feet so that the toes of the feet rest on pancakes. The grip of the neck is slightly narrower than usual, most often it comes from above.
Feet should be placed so that while lifting the bar the support goes to the outer parts of the feet - this position will help to maintain the position of the body. If the knees are turned inward during traction, this means that too much weight has been taken. Temporarily lower the bar and work with lighter weights. When the muscles get stronger, it will be possible to increase the load.
Avoid bouncing the bar off the floor. When sumo traction is performed, the muscles and ligaments work especially well at the start, therefore, during rebound, rebound of the barbell, the muscles do not fulfill the assigned tasks, and as a result, they do not strengthen and do not grow.
It is also interesting that you can not perform the lifting of the bar to the end, it is enough to bring it to the middle of the thigh. With this technique, the athlete is gaining strength in the muscles faster and earlier begins to work with increased weights. So, to summarize.
Sumo Deadlift: Performing Technique- Legs should be widely spaced (but, of course, within reasonable limits).
- The tibia is perpendicular to the floor.
- When doing traction due to the muscles of the back, you should slightly raise your pelvis. In this case, the muscles of the back and pelvic area are worked out.
- When you need to work out your leg muscles, you should start abruptly, quickly, the next part of the exercise is performed at a slow pace.
- The center of gravity in this exercise is on the heels.
Safety precautions
- Work only with the weight you can handle - too heavy a bar can cause injury.
- When the sumo deadlift is performed, it is advisable to use a weightlifting belt to stabilize the back.
- At first, it is undesirable to use a grip, beloved by many powerlifters.
- Perform deadlift should be done no more than once a week.
Some powerlifters think dumbbell deadlifts will give better results. Indeed, you can periodically include this type of exercise for a variety of workouts and to engage the deeper layers of the muscles.