Sumo Deadlift

Speed and Power

The Sumo Deadlift is an integral part of developing speed and power because it works the large muscles of the glutes and hamstrings. Outside of the gym, where there are no barbells, the kettlebell is the perfect choice in tools, although many other heavy objects can fit the bill as well.

Starting Position – The Angry Gorilla

The starting position is also fondly called the “Angry Gorilla” because it resembles the posture of a big, bad silverback. The feet are wide, the chest high, and the butt low.

Stand Up!

This is a simple movement consisting of getting into a good starting position, and then standing up much like the squat. The back must remain tight in order to protect the spine and to ensure that the proper muscles of the legs and butt are being used.

The Top – Open the Hips all the Way

At the top of the exercise, the hips are all the way open, the back completely straight, and the shoulders back.

Returning to the starting position should be done just like a squat, with a push back of the hips and bend of the knees to lower the weight to the starting position. It’s critical on the way down to keep the back tight.

Scaling

Make it Easier:

• Use light weight or no weight.
• Reduce total reps in a set.
• Take frequent breaks to allow the muscles of the back to recover.

Make it Harder:

• Add weight.
• Do all the reps in one set as fast as you can (still using excellent technique).
• Try a Sumo Deadlift High Pull.

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All Techniques

Box Jumps – Burpees – Front Squats – Jumping Pull Ups
Kettlebell Swings – Pull Ups – Push Ups – Running Technique
Sit Ups – Squats – Sumo Deadlift
Sumo Deadlift High Pull – Thrusters – Tuck Jumps

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