Many athletes underestimate the work of the sartorius.It is located on the inner surface of your thigh.Its main goal - to stabilize the pelvis and legs, as well as protection from possible knee injury.If the tailoring, or as it is called, the adductor muscle is weaker than the neighbor - it stops the growth of other groups of muscles.When poorly developed adductor muscles can be easily injured.Click to enlarge their power to help the sumo deadlift.
Athletes can rejoice - adductors rapidly gaining strength with regular workouts.You can deal with the development of this part of the body on special simulators, but there is another way to pump up the adductors - sumo deadlift.It loads the leg muscles, ligaments, back and pelvis.
Technique deadlift involves close proximity to the body of the neck.When doing pull sumo also post should be placed closest to the body.Legs with such thrust should be widely put some athletes feet so that the toes of the feet rest on the pancakes.Fretboard grip slightly narrower than normal, most often it comes from the top.
Feet should be placed so that during lifting the support rod was on the outside of the foot - this position will hold the position of the body.If, during the traction knees wrapped inside - it means that was taken too much weight.It temporarily lower the bar and work with lighter weights.When the muscles get stronger, you can increase the load.
Avoid bouncing the bar off the floor.When doing pull sumo, muscles and ligaments work especially well at the start of it, so when fighting back the rebound rod muscles do not perform the tasks, and as a consequence, not strengthened and grow.
interesting fact is that you can not perform the lifting rod to the end, enough to bring it up to mid-thigh.In this technique, the athlete quickly gaining strength in the muscles before starting to work with larger weights.So, to sum up.
Sumo Deadlift: Technique
- should straddle (but, of course, within reasonable limits).
- Shin is perpendicular to the floor.
- When the thrust due to the muscles of the back should be slightly raise your pelvis.In this case, the muscles worked back and pelvic area.
- When you need to work out the muscles of the legs, followed by a sharp, quick start, the next part of the exercise is carried out at a slow pace.
- center of gravity in this exercise comes on the heels.
Safety
- Work only with a weight that you on the shoulder - the bar is too heavy can cause injuries.
- When sumo deadlift is performed, it is desirable to use a belt to stabilize the heavy athletics back.
- At first not want to use raznohvat, loved by many powerlifters.
- Perform deadlifts should be no more than once a week.
Some powerlifters feel that deadlifts with dumbbells give the best result.Indeed, we can periodically to include this type of exercise for a variety of training and involvement of the deeper layers of muscle.
