Paused Sumo Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Abs, Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Paused Sumo Deadlift" is a variation of the traditional deadlift that primarily targets the hamstrings while also engaging a range of secondary muscle groups, including the glutes, quads, lats, abs, traps, and forearms. This exercise is performed by taking a wide stance with the feet turned out, lowering the hips into a deep squat position, and pausing at the bottom of the lift for a brief moment before powering through the movement. The pause at the bottom increases the time under tension, enhancing muscle activation and focusing on strength and control. The required equipment for this exercise is a barbell, and it is beneficial for improving overall deadlift strength while providing a more comprehensive workout for the posterior chain and upper body.
How to Perform
Set Up the Bar: Position the barbell directly above your shoelaces and adopt a stance that is wider than shoulder-width, adjusting based on your hip structure and leg length.
Hinge at the Hips: Push your hips back and lower your torso, aiming for a position where your upper body is almost parallel to the ground, maintaining a flat back and a neutral spine.
Grip the Bar: Reach down to grasp the bar with a double overhand grip, keeping your hands about shoulder-width apart. Your grip should be firm but relaxed.
Engage the Lats and Set the Tension: Before lifting, take a deep breath and pull slightly on the bar to remove any slack. This "pulling the slack out" helps to engage the entire body. Simultaneously, set your lats by imagining you are squeezing something under your armpits to lock them in place, positioning your arms directly over the bar.
Initiate the Lift: Push through the full foot (heel, toe, and midfoot) and focus on driving the floor away. Keep your chest up and avoid rounding the back.
Pause and Control: As soon as the bar starts moving and the plates lift off the ground, pause for a brief 2-count. This will help reinforce proper form and increase time under tension for better muscle activation.
Ensure Proper Bar Path: As you continue to lift, ensure the barbell moves in a straight line. Keep your knees tracking in alignment with your toes while extending your hips and knees simultaneously.
Complete the Lockout: Once your hips are fully extended and the bar is at thigh level, pause briefly at the top to reinforce the lockout position.
Lower the Bar: To reverse the movement, push your hips back while maintaining a controlled hinge at the hips, avoiding any jerky movements.
Reset and Repeat: Once the barbell reaches the floor, reset your position for the next repetition. Keep focusing on maintaining a strong core and proper technique throughout the set to avoid injury and maximize efficiency.
Tips
Pause Duration and Position: The length and timing of the pause during the lift will depend on your specific goal and where you tend to struggle. Experiment with different pause lengths to find what helps you overcome your sticking points.
Stance Width: The ideal stance varies from person to person, influenced by factors like limb length and hip structure. Instead of overthinking the exact width, try different stances to find what feels most comfortable and generates the most power for you. Some may prefer a hybrid width, while others may feel more stable with their toes closer to the plates.
Hinge, Not Squat: Remember, the deadlift is a hinge movement, not a squat. Setting your hips too low can compromise your body’s biomechanics and limit your ability to lift heavier weights.
Sumo Deadlift Technique: In a sumo deadlift, your goal is to get your hips as close to the bar as possible. This positioning is key to generating the necessary force and maintaining proper form throughout the lift.
Keep the Bar Close: To prevent the bar from drifting away from your body, engage your lats and squeeze them to maintain a close bar path. Think of the cues: "squeeze oranges in your armpits" or "pull your shoulder blades down and back," to ensure the bar moves in a straight line.
Chest Position: Ensure your chest is up before you start the lift. This is often naturally achieved when you properly engage your lats, so the "chest up" cue might not be necessary if you understand how to activate your lats.
Knee Alignment: Your knees should track over your feet throughout the movement. If you struggle with this, focus on spreading the floor by pushing your feet apart as you press into the ground. This helps activate your glutes and stabilize the knee joint.
Bar Path and Arm Position: Keep your armpits aligned over the bar and midfoot to allow the bar to move in a straight line. This ensures efficient force transfer and reduces unnecessary movement.
Neck Position: Your neck position is individual. Some people perform better with a neutral neck, while others may benefit from looking slightly up. If you tend to extend your spine more, tucking your chin may work best. Conversely, if you have a flexion-dominant posture, looking slightly up can help extend your back more effectively.
Shin Position: While maintaining a vertical shin is ideal for most lifters, this depends on your body structure and limb length. Focus on keeping your shins in a neutral position, but don’t force them into a specific angle if it doesn’t align with your body mechanics.
Pulling the Slack Out: For beginners, it’s essential to focus on "pulling the slack out of the bar" to engage your entire body and build tension before initiating the lift. Advanced lifters may not need this cue as much, but it’s an important concept for effective deadlifting.
Toe Angle: Your foot positioning should be based on your individual anatomy. Experiment with slight adjustments to find the most comfortable and effective stance for your hips.
Avoid Retracting the Shoulder Blades: Retracting your shoulder blades too much can shorten your arms and increase the range of motion, which is inefficient. Focus on keeping the scapula in a stable, slightly depressed position to maintain proper mechanics.
Grip: Ensure your thumb wraps around the bar to maintain a secure grip. A false grip can lead to instability and a weaker pull. Squeeze the bar tightly as if you’re trying to leave an imprint of your fingerprints.
Shin Scraping: While it’s common to scrape your shins during a sumo deadlift, it’s not always necessary. Focus on proper positioning of your arms and hips to ensure the bar stays close to your body, allowing it to travel vertically and avoid unnecessary contact with your shins.
Foot Pressure: To effectively recruit your quads and initiate the lift, focus on pressing through the entire foot—big toe, little toe, and heel—rather than relying solely on your heels.
Elbow Position: Keep your elbows locked throughout the movement. Avoid actively flexing your triceps, but ensure that your elbows remain neutral to prevent strain and minimize the risk of injury, particularly when lifting heavy weights.
Bar Drop: For single reps, it’s easier to drop the bar after lockout, especially if you’re lifting with bumper plates. However, for multiple reps, it’s important to lower the bar under control to avoid excessive fatigue in the spinal erectors and maintain form.
How Not to Perform
Avoid Setting Hips Too Low: Setting your hips too low can turn the deadlift into a squat, shifting the focus away from the hamstrings and glutes. This can also lead to poor biomechanics and increase the risk of injury. Keep your hips in a hinged position rather than dropping them into a squat stance.
Don’t Round Your Back: Rounding your lower back during the lift places unnecessary stress on your spine and increases the risk of injury. Keep your back neutral, with your chest up and your core braced to maintain a stable, safe posture.
Don’t Let the Bar Drift Away from Your Body: Allowing the bar to drift too far from your body increases the range of motion and puts unnecessary strain on your lower back. Focus on keeping the bar close by engaging your lats and squeezing your armpits as if you’re trying to hold something under them.
Avoid Overextending the Knees Before the Hips: If your knees extend before your hips, the focus will shift from the target muscles to the quads, and you’ll lose the tension in your hamstrings and glutes. Make sure to drive through the heels and extend your hips and knees simultaneously in a smooth, controlled manner.
Don’t Pull with Your Arms: The deadlift is a lower body movement, and your arms should act as hooks to hold the bar. Don’t try to pull with your arms or biceps, as this can lead to premature fatigue and potential injury. Focus on driving through your legs and keeping your arms straight.
Avoid Jerking or Using Momentum: Jerking the bar off the ground or using momentum to lift the weight can lead to improper form, strain, and wasted energy. Focus on a smooth, controlled lift, ensuring the movement is driven by your legs and hips, not your upper body.
Don’t Overextend at the Top: At the top of the lift, avoid overextending your lower back by leaning too far back. This places unnecessary strain on your spine and can lead to injury. Simply lock out your hips and stand tall without excessive arching in your back.
Don’t Allow Your Knees to Collapse Inward: If your knees collapse inward during the lift, it can compromise your hip and knee stability, leading to joint stress and inefficiency. Keep your knees tracking over your toes by actively pushing your feet apart as you lift.
Don’t Use a False Grip: Using a false grip (where the thumb isn’t wrapped around the bar) can make your grip unstable and lead to the bar slipping. Always wrap your thumb around the bar for a secure grip, and squeeze as hard as possible to maintain control throughout the lift.
Avoid Hyperextending Your Neck: Looking up too far or hyperextending your neck during the lift can strain your cervical spine. Keep your neck in a neutral position, aligning it with your spine to avoid unnecessary tension.
Don’t Rush the Descent: Lowering the bar too quickly can lead to improper form and excessive strain on the spinal erectors. Control the descent by pushing your hips back and keeping the bar close to your body. This helps prevent injury and ensures proper muscle engagement.
Avoid Overarching the Lower Back: Overarching your lower back can place excessive stress on the spine, particularly at the top of the lift. Focus on a neutral spine and engage your core to stabilize your back throughout the movement.
Don’t Use an Ineffective Stance: A stance that is too wide or too narrow for your body can cause discomfort and inefficiency. Find a stance that allows you to keep your knees in line with your toes and enables you to drive through the whole foot for optimal power.
Don’t Skip the Warm-Up: Skipping a proper warm-up can lead to stiff muscles and a higher risk of injury. Always warm up your hips, hamstrings, and lower back before performing the paused sumo deadlift to ensure flexibility and muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
