Sumo Dumb­bell Dead­lift

Canadian Running - - EXERCISES -

Why it’s done

Run­ners seem to have a hard time fir­ing their glutes. This is a great ex­er­cise to en­sure the glutes are turned on and re­main ac­tive. Per­form this ex­er­cise early in your work­out to in­crease the prob­a­bil­ity of con­tin­ued glute ac­ti­va­tion through­out. The tran­si­tion of load be­tween the quadri­ceps and the glutes mim­ics the re­verse loads of a run­ner’s stride. Train­ing back­wards can in­crease the strength of the sec­ondary run­ning mus­cle, which be­comes the pri­mary fo­cus mus­cle dur­ing the dumb­bell sumo dead­lift.

How it’s done

Un­like a tra­di­tional dead­lift, it’s im­por­tant to main­tain a ver­ti­cal torso dur­ing the sumo lift. This will de­crease the load­ing of the lum­bar spine and al­low you to per­form the move­ment with con­fi­dence and strength. In the bot­tom po­si­tion, set your legs wider than you would in a tra­di­tional squat. Ro­tate your feet out even more than a tra­di­tional squat stance and slowly lower to the start­ing po­si­tion. Keep ten­sion in your core by fo­cus­ing your breath­ing early. Reach for the dumb­bell with your shoul­der blades stay­ing back and ac­tive to help de­crease the load on the neck. Stay tall with the chest, keep­ing the eyes up as you press into your mid-foot and drive to a full stand­ing po­si­tion.

REC­OM­MENDED 8–12 reps, rest 1 minute be­tween sets, 3–5 sets.

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