A compound exercise is used by bodybuilders and powerlifters alike to gain mass in a short amount of time. The reason behind this success is that they work more than one muscle at a time. This in turn leads to a high amount of muscle fiber recruitment. A deadlift is a popular compound exercise that zeros in on multiple parts of the mid to lower body. If you are looking to spice up your workouts, a deadlift with a narrow grip and wide stance can be performed. This variation has specific characteristics.
Sumo Deadlift
The basic deadlift is performed with a barbell and your feet are spaced about shoulder-width apart. A variation to this exercise is performed with the feet in a wide stance and the toes turned out at an angle. This is called a sumo deadlift. When you grip the bar, you have no choice but to place your hands in a narrow grip or else your form will be thrown off.
Muscle Comparison
A standard deadlift targets multiple mid to lower body muscles, such as the glutes, quadriceps, hamstrings, calves and erector spinae, which runs down the center of the back. A sumo deadlift, targets all of these same muscles, but the emphasis changes. When you place your feet into a wide stance, your inner thighs and butt get more work.
Technique with the Sumo Deadlift
Using proper technique and body mechanics is very important when doing sumo deadlifts. If you make the slightest wrong move you can end up with a back or neck injury. One of the key points is to always have your abs tight. This is called bracing and it helps stabilize your spine. Before you begin the exercise, place a weighted barbell on the floor and stand behind it with your feet spaced in a wide stance and toes turned out about 45 degrees. Keeping your abs tight and back straight, bend your knees and hips to lower your body and grasp the bar with your hands in an overhand, less than shoulder-width grip. Steadily lift the bar from the floor and come to a full standing position. Let the bar rest against your thighs for a full second, slowly lower it back to the floor and repeat.
Tips with Deadlifts
When you first start doing sumo deadlifts, you may be under the impression that you need to lift a high amount of weight. You are better served starting out light and working your way up as you get stronger. A standard barbell weighs 45 lbs. and weight plates range from 2-1/2 to 45 lbs. This gives you plenty of leeway when adding weight. You also have the option of using a single dumbbell to do sumo deadlifts. Hold it by the ends or vertically in front of your body. Dumbbells start as light as 1 lb. and go up to more than 100 lbs.
When using a barbell, keep it as close to your shins as possible without actually touching your shins. Being that the center of the bar is knurled, it can easily scrape your skin.
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