Barbell Sumo Deadlift from Blocks

The Barbell Sumo Deadlift from Blocks is a compound exercise that primarily targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. It is a variation of the traditional deadlift, performed with a wider stance and the use of blocks to elevate the barbell off the ground. This exercise places more emphasis on the inner thigh muscles and allows for a greater range of motion. To perform the Barbell Sumo Deadlift from Blocks, start by standing with your feet wider than shoulder-width apart, with your toes turned out at a slight angle. Place the blocks directly in front of your feet, and position the barbell on top of the blocks. Bend at the hips and knees, and grab the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Engage your core muscles, keep your chest up, and maintain a neutral spine as you drive through your heels to lift the barbell. Lift the barbell by extending your hips and knees, keeping it close to your body throughout the movement. Once in a standing position, pause briefly, and then lower the barbell back down to the blocks by bending at the hips and knees. The Barbell Sumo Deadlift from Blocks can be modified to suit your fitness level by adjusting the weight of the barbell. Remember to start with a weight that is challenging but manageable, and focus on maintaining proper form throughout the exercise. As with any exercise, it is important to warm up properly before attempting this movement to prevent injury and maximize performance. Incorporate this exercise into your lower body strength training routine to improve overall lower body strength and power.

Instructions

• Position a barbell on blocks or plates to elevate it just below knee height. Stand with your feet wider than shoulder-width apart, toes pointed slightly outwards. Bend at the waist and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Lower your hips into a squat position while keeping your chest up and your back straight. Drive through your heels and extend your hips and knees to lift the barbell off the blocks. Keep your core engaged and maintain a neutral spine throughout the movement. As you lift, push your hips forward and pull your shoulders back. Extend your hips fully and squeeze your glutes at the top of the movement. Lower the barbell under control back to the starting position by bending at the hips and knees. Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining proper form and technique throughout the movement.
• Incorporate progressive overload by gradually increasing the weight you lift.
• Engage your core muscles by bracing your abs and maintaining a neutral spine throughout the exercise.
• Use an appropriate range of motion, ensuring that you lower the barbell to touch the blocks before fully extending your hips at the top of the movement.
• Be mindful of your grip, using an alternating or overhand grip to maintain a secure hold on the barbell.
• Don't rush the movement - perform the exercise in a controlled manner to maximize muscle activation and minimize the risk of injury.
• Take adequate rest between sets to allow for recovery and maintain proper energy levels throughout your workout.
• Incorporate other compound exercises, like squats and lunges, into your routine to target multiple muscle groups and build overall strength.
• Ensure you're fueling your body with a well-balanced diet that provides the necessary nutrients to support muscle growth and recovery.
• Consider working with a professional fitness trainer to assess your form, provide personalized guidance, and help you progress safely and effectively.