The deadlift emphasises hip extension, making it crucial for developing the hamstrings and glutes and building lower body strength for jumping and athletic endeavours.
A Sumo Deadlift is a much more technical lift than the conventional deadlift and it takes time to learn it. As the name implies, the sumo deadlift forces lifters to assume a wide stance bringing them closer to the ground and allowing them to keep their torso up taller. The sumo stance is a powerful exercise to help develop your hips and entire posterior chain.
The sumo deadlift doesn't require as much ankle or thoracic spine mobility, so those with poor mobility who can't get in the proper position for conventional deadlifts can often pull sumo without any problem.
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- Animal walks
- Squat series and walking Lunges
- Lying press outs with leg crossed over
- Crab squats keep opposite leg parallel
- Pigeon Stretch front leg 90 degrees. Roll it,Floss it.
10 Arm KB Swing/Switch
10 Crab Walks Each Side (Banded)
5-10 Bar Roll Out
10 Suspender Hip Hinges (bands @ knee.Keep arch)
4 sets x 10 reps
BB Lunge Lunge (Back Rack)
Alternative MB Pushups
Dips on Parraletes
3 sets set Max sec Plank Hold GIBBO SLIDERS
5 sets x 5 reps
RDL or Hex Bar DL or (3 x 10 Sumo Deadlift)
Incline Bench Press
3 sets x 6-10 reps Stage DB Y/T Hyper Extensions 3 Sets x 10 reps close grip push ups