Sumo Block Pull Deadlift 101 Video Tutorial
0
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 Sumo Block Pull Deadlift is a variation of the traditional deadlift that primarily targets the hamstrings, with secondary activation of the abs, adductors, calves, forearms, glutes, lats, lower back, quads, traps, and upper back. Performed with a barbell, this exercise involves a wide stance, with feet placed outside the hands, and the bar raised on blocks or a platform to reduce the range of motion. This setup allows for a more upright torso, which emphasizes the posterior chain while reducing stress on the lower back. The movement is effective for improving strength and muscle development in multiple muscle groups, especially the hamstrings and glutes.
How to Perform
Set the barbell on blocks or risers to elevate it to about mid-shin height, ensuring it’s positioned directly above your shoelaces.
Take a wide stance with your feet placed wider than shoulder-width, based on your hip structure and leg length.
Push your hips back and hinge at the hips, lowering your torso until it’s almost parallel to the ground. Maintain a neutral spine throughout.
Reach down and grip the bar with a double overhand grip, hands placed just outside shoulder-width.
Take a deep breath and slightly lift the bar by pulling up on it while simultaneously lowering your hips. This action, known as "pulling the slack out of the bar," helps create tension in the lift.
As you lower your hips and engage the bar, focus on tightening your lats (as if you were trying to crush something under your armpits), and make sure your armpits are directly over the bar.
Drive through your entire foot and focus on pushing the floor away from you, keeping the bar close to your body.
As you extend your hips and knees, ensure the bar moves in a straight vertical line.
Once your hips are fully extended and locked out, reverse the movement by pushing your hips back and hinging at the hips.
Lower the bar back to the blocks, reset your position, and repeat for the desired number of reps.
Tips
Set the Bar on Blocks: Place the barbell on blocks or risers to elevate it, allowing for a shortened range of motion that overloads the top half of the lift. This variation can help build strength in the upper part of the deadlift movement.
Stance Width: Your stance width will vary based on your individual body mechanics. Experiment with different foot positions to find the one that feels most natural and allows you to generate maximum power. Some people may prefer a hybrid stance, while others may opt for a narrower or wider position.
Hip Positioning: In a sumo deadlift, focus on driving your hips into the bar, aiming to get them as close as possible. This is key to maintaining proper form and ensuring efficient force transfer from your body to the bar.
Engage Your Lats: To prevent the bar from drifting away from your body, engage your lats by imagining you’re trying to squeeze something under your armpits or pulling your shoulder blades down and back. This helps keep the bar on a straight path as you lift.
Chest Up Cue: Keep your chest lifted and your back straight, aiming for a slight upward gaze. This cue helps you maintain tension in your lats and avoid rounding your back, particularly when you’re engaging the lift.
Knee Tracking: Ensure that your knees track outward over your feet, preventing them from caving inward. If you struggle with this, try pushing your feet apart as if you were trying to spread the floor. This will activate your glutes and help stabilize the knees.
Maintain Proper Bar Path: Focus on keeping the crease of your armpit directly over the bar throughout the movement. This will ensure that the bar travels in a straight vertical line, reducing unnecessary strain on your body.
Neck Position: Your neck position should align with your spine. Some lifters find a neutral neck (chin tucked) works best, while others may look slightly up. Experiment with both to find what feels natural for your body and allows you to maintain proper spinal alignment.
Vertical Shins: In the sumo deadlift, aim to keep your shins vertical at the start of the lift. This helps maintain a strong, stable position for lifting and minimizes stress on your knees.
Pull the Slack Out of the Bar: Beginners should focus on pulling the slack out of the bar by creating tension before lifting. This action prepares the body for a powerful lift, although more experienced lifters may not need to emphasize it as much.
Toe Angle: Adjust your toes based on your hip anatomy. Some lifters find it more comfortable to point their toes slightly outward, while others may prefer a more neutral stance. Experiment to see what feels best for you.
Avoid Retracting Shoulder Blades: Retracting your shoulder blades during the lift can shorten your arm length and make the movement less efficient. Instead, focus on keeping your shoulders engaged and your arms extended.
Grip the Bar Properly: Wrap your thumb around the bar, avoiding a false grip. Squeeze the bar tightly, as if trying to leave an imprint of your fingers on it. This grip ensures you maintain control throughout the lift.
Shin Scraping: While it’s common for the bar to scrape your shins, this isn’t always necessary for proper form. If your armpits are in the correct position, the bar should travel vertically, allowing your shins to move out of the way naturally as your knees extend.
Foot Contact: Make sure the weight is distributed evenly across the entire foot—big toe, little toe, and heel. This will help you engage your quads effectively at the start of the lift and prevent the bar from moving slowly off the ground.
Elbow Position: Keep your elbows locked out and avoid flexing your triceps during the lift. This will prevent your elbows from breaking the neutral position, reducing the risk of injury, particularly a bicep tear under heavy loads.
Lowering the Bar: For single reps, it’s easier to drop the bar from lockout if you're using bumper plates or lifting on a platform. For multiple reps, however, focus on lowering the bar under control to avoid excessive strain on your spinal erectors.
Addressing Weaknesses: If you struggle with lockout, incorporate exercises like rack pulls, Romanian deadlifts (RDLs), or pulls against chains or bands. For weakness off the floor, try paused or deficit deadlifts to improve your starting strength. Supplementary work for the upper back and glutes will also be beneficial.
How Not to Perform
Avoid Rounded Back: Do not allow your back to round during the lift, especially in the lower back. This puts unnecessary strain on your spine and increases the risk of injury. Keep your chest up, engage your lats, and maintain a neutral spine throughout the movement.
Do Not Overextend the Knees: Don’t let your knees lock out too early or extend them before your hips. The proper form involves driving through both your hips and knees simultaneously, ensuring that the bar moves vertically without unnecessary forward lean.
Avoid Excessive Forward Lean: Do not allow your torso to lean too far forward during the lift. This reduces the focus on the target muscles, such as the hamstrings and glutes, and places excessive stress on the lower back. Focus on pushing your hips back, keeping the chest up, and maintaining an upright torso.
Don’t Let the Bar Drift Away: Avoid letting the bar drift away from your body during the lift. This will shift the focus from the posterior chain (hamstrings and glutes) and increase the strain on your lower back. Keep the bar close to your body by squeezing your lats and imagining you're trying to pull your shoulder blades down and back.
Avoid Using Momentum: Don’t jerk or use momentum to initiate the lift. This will not only waste energy but can also lead to improper form and potential injury. Focus on a controlled, smooth lift, engaging your muscles from the start without rushing the movement.
Don’t Look Too Far Up or Down: Avoid looking too far up or down during the lift, as this can disrupt your neck and spine alignment. Instead, keep your neck in a neutral position, with your gaze slightly forward or down to maintain a straight line from your head to your hips.
Avoid Too Narrow or Too Wide of a Stance: Don’t assume a stance that’s too narrow or too wide for your body. This can compromise your ability to generate power and focus on the target muscles. Experiment with different foot positions to find the stance that works best for you, ensuring comfort and power.
Do Not Retract Your Shoulder Blades: Avoid actively retracting your shoulder blades, as this shortens your arm length and makes the movement less efficient. Instead, keep your shoulders engaged and focus on maintaining a stable position with the arms fully extended.
Don’t Neglect Foot Position: Don’t focus solely on pushing through the heels of your feet. This can limit activation of your quads and slow the lift. Make sure to distribute the weight evenly across the whole foot—big toe, little toe, and heel—so you can engage all the necessary muscles.
Avoid Bending the Elbows: Do not allow your elbows to bend during the lift, as this can cause unnecessary stress on your biceps and reduce overall lifting efficiency. Keep your arms straight and locked out throughout the movement to avoid injury.
Don’t Let the Knees Collapse Inward: Avoid letting your knees cave inward during the lift. This can lead to instability and increase the risk of knee injury. Focus on pushing your knees outward, tracking them over your feet, to maintain proper alignment.
Avoid Lifting Too Quickly: Don’t rush the lift by pulling the bar too quickly. This can lead to loss of control and improper muscle activation. Instead, focus on a slow, controlled movement that allows you to fully engage the target muscles.
Do Not Use a False Grip: Avoid using a false grip (thumbs not wrapped around the bar), as it can cause the bar to slip from your hands during heavy lifts. Wrap your thumb around the bar and squeeze it tightly to maintain control.
Avoid Hyperextending the Neck: Do not excessively tilt your head back or extend your neck during the lift. This can cause strain and disrupt your alignment. Keep your neck in a neutral position and focus on maintaining a straight line from your head to your spine.
Do Not Skip Warm-Up: Never skip your warm-up before performing heavy sumo block pulls. Not properly warming up your muscles and joints can increase the risk of injury and reduce your performance. Perform dynamic stretches and lighter sets to prepare your body for the lift.
Don’t Overload the Weight: Avoid lifting weights that are too heavy for your current strength level. This can lead to improper form, increased risk of injury, and reduced focus on the target muscles. Progressively increase the weight as you become more proficient in the movement.
Avoid Holding Your Breath: Do not hold your breath throughout the lift. This can increase intra-abdominal pressure and strain your body. Instead, inhale deeply before the lift and exhale as you complete the movement, maintaining a steady breathing rhythm.
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.
