Sure, your back muscles have to be tensed to pull a deadlift (read Stay Focused and Watch Your Back). The main muscle groups that are worked are: your quads, hamstrings, glutes, upper and lower back muscles, rear deltoids, core and stabilizer muscles, and also your forearms and hands. Ischio-jambiers 2. Sumo deadlifts work out the Hamstrings, Glutes, Quadriceps, and low back. If you’ve never tried it, then I’d better not hear you dismissing it. Alternative Names: Sumo squat deadlift Type: Powerlifting Experience Level: Intermediate Equipment: Barbell Muscles Targeted: Hamstrings, quads, glutes, lower back Mechanics: Compound Average Number of Sets: 3-4 with 5-10 reps each Variations: None Alternative: None Muscles sollicités principaux : Muscles érecteurs du rachis (erector spinae) : ce groupe de muscles fonctionne lorsque tu te lèves. All rights reserved. One of the most popular deadlift variations is the sumo deadlift. De façon générale, une femme utilisera une barre entre 35 et 125 livres pour des séries de 10 à 15 répétitions. And nothing can replace it. Keep your toes pointed (at an angle of 30-45 degrees) towards the weight plates so that your thigh and knee are in line with the toes. Stand near the bar so that it passes over the middle of your feet. Sumo Deadlift- Muscles Worked. Hamstrings. Advantages of the Sumo Deadlift Powerful exercise to help develop your hips and entire posterior chain Doesn’t require as much ankle or t-spine mobility Perfect for those with poor mobility who can’t get in the proper position for conventional deadlifts The semi sumo deadlift is where you place your feet slightly outside of shoulder-width distance, but not outside the hash-marks on the barbell. Parce qu’il travaille un nombre important de muscles, tout simplement. Two great ways to pack on muscle and get strong! Quadriceps 7. It’s easier on your spinal erectors, easier on your mid and lower traps, easier on your lats. Compare this to the conventional deadlift where a narrower stance and wider grip puts the trunk in a horizontal position, almost parallel to the floor. Sumo deadlift: Soulevé de terre sumo (avec barre, haltères & élastique), Comment bien faire un sumo deadlift (soulevé de terre sumo), Quel poids choisir pour cet exercice de musculation? Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius imply … Reduced overall muscle mass; When Should You Sumo Deadlift? La préhension et la bonne forme de mouvement deviennent vite plus difficiles. Femme.Fitness aide des millions de femmes francophones à travers le monde à être plus confiantes et heureuses en adoptant de saines habitudes de vie. Muscles sollicités lors du deadlift. And more weight= more volume, right? Now, let’s go ahead and get this little pony on the trail, shall we? Le sumo deadlift est, une fois la forme de mouvement bien maîtrisée, un exercice avec lequel il est possible de mettre beaucoup de poids. When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. Deadlift variations [ … And nothing can replace it. Especially it is great for targeting the quadriceps and the hamstrings and it’s one of the best deadlift forms for the overall muscles and strength development. Sumo vs Conventional Deadlift. Muscles Involved in the Sumo Deadlift - All About powerlifting A study by Escamilla et al. Filed Under: Deadlifts. The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. Contracter les muscles fessiers 1 à 2 secondes avant de redescendre. For pure strength-building purposes, the sumo deadlift is far down the list of best choices among assistance lifts. © 2019 Femme Fitness. Nothing can improve your hip, core, back, and grip strength as much as deadlifts. Abaisser les fesses pour positionner les tibias et bras verticaux, les épaules en ligne avec la barre ou légèrement en avant. Lors du mouvement classique, les muscles ischio-jambiers, grands fessiers, lombaires, grand dorsal et grand rond sont principalement sollicités. About The Author Rich is a NASM-CPT (Certified Personal Trainer), an Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. Try it out and let me know what you think! The sumo deadlift is more glute and quad focused than other deadlift variations therefore it is a great movement if you are trying to build your quads and glutes. The standard deadlift keeping a bar loaded with weights, ranging from 250 to 400,. Many will argue that the sumo deadlift avec un baton ou la barre pour... 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