Barbell Sumo Deadlift from Blocks
Lift heavy with the Barbell Sumo Deadlift from Blocks! This powerful variation targets glutes, hamstrings, and back, reducing range of motion for heavier
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 3 min
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Variations of Barbell Sumo Deadlift from Blocks
Description
This is a variation of the traditional deadlift that targets the hamstrings, glutes, and lower back. The lifter stands with a wider-than-shoulder-width stance and lifts the barbell from a higher starting point, thanks to the blocks.
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How to do Barbell Sumo Deadlift from Blocks
- 01Setup
Place blocks on the floor, positioning the barbell on top so the plates are elevated. Stand with feet wider than shoulder-width, toes pointed out 30-45 degrees, shins close to the bar.
- 02Setup
Hinge at your hips and bend your knees to grip the barbell with a pronated or mixed grip, hands inside your knees and shoulder-width apart. Ensure your back is straight, chest up, and shoulders slightly ahead of the bar.
- 03
Take a deep breath, brace your core, and initiate the lift by driving through your heels, extending your hips and knees simultaneously. Keep the bar close to your body, maintaining a neutral spine.
- 04
As the bar passes your knees, powerfully extend your hips forward, squeezing your glutes to reach a fully upright standing position. Avoid hyperextending your lower back at the top.
- 05
To lower the weight, hinge at your hips first, pushing your glutes back while keeping your chest up and the bar close. Once the bar passes your knees, bend your knees to return the bar to the blocks with control.
Tips
- Keep your chest proud and shoulders pulled back throughout the lift to maintain a strong, neutral spine and prevent rounding your back.
- Focus on driving your feet into the floor and pushing the floor away from you to engage your glutes and hamstrings effectively from the start.
- Utilize the elevated starting position to focus on heavier loads or to refine your hip hinge mechanics without the full range of motion.
- Maintain tension on the bar before initiating the pull by "pulling the slack" out of the bar, which helps engage your lats and create a more stable lift.
Common mistakes
- Rounding the lower back during the lift can lead to injury; ensure you maintain a rigid, neutral spine by bracing your core and keeping your chest up.
- Allowing the hips to shoot up too fast at the start of the lift puts excessive strain on the lower back; focus on a coordinated extension of the hips and knees simultaneously.
- Dropping the weight too quickly on the descent reduces control and potential muscle engagement; lower the bar with a controlled hinge and bent knees to the blocks.
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Get Ellim — FreeQuestions
Is Barbell Sumo Deadlift from Blocks good for beginners?
Barbell Sumo Deadlift from Blocks is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Sumo Deadlift from Blocks?
You need Barbell to perform Barbell Sumo Deadlift from Blocks. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Sumo Deadlift from Blocks?
Keep your chest proud and shoulders pulled back throughout the lift to maintain a strong, neutral spine and prevent rounding your back. Focus on driving your feet into the floor and pushing the floor away from you to engage your glutes and hamstrings effectively from the start. Utilize the elevated starting position to focus on heavier loads or to refine your hip hinge mechanics without the full range of motion. Maintain tension on the bar before initiating the pull by "pulling the slack" out of the bar, which helps engage your lats and create a more stable lift.
What are common mistakes when doing Barbell Sumo Deadlift from Blocks?
Rounding the lower back during the lift can lead to injury; ensure you maintain a rigid, neutral spine by bracing your core and keeping your chest up. Allowing the hips to shoot up too fast at the start of the lift puts excessive strain on the lower back; focus on a coordinated extension of the hips and knees simultaneously. Dropping the weight too quickly on the descent reduces control and potential muscle engagement; lower the bar with a controlled hinge and bent knees to the blocks.
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Free · iPhone only · Available on the App Store