Weight Training - Sumo Dead Lift

• Works hamstrings, back, glutes and quads. Also works upper and lower back.

Teaching Points:

• Neutral spine alignment is the most important point to make.
• Weight should be over the heels - the same as when performing a squat.
• Maintain shoulder retraction.
• 1st phase from floor to knee legs straighten keeping spinal position.
• 2nd phase when bar is above knee- Hips come under the bar and the back moves upright.
• Hips should be fully extended forwards.
• Aim to keep the bar as close to the legs as possible at all times.
• This is sometimes preferred by longer limbed weight lifters as they can more easily maintain spine in a neutral position.
• Also works the adductors more.