KETTLEBELL SUMO DEADLIFT

This is a modified version of CONVENTIONAL DEADLIFT that utilizes a wider stance to bias the movement to increase quadriceps activation. Start with your feet wider than shoulder distance apart and hands gripping on a kettlebell. Your feet may be externally rotated between 15 to 30 degrees. Hinge at the hips and bend the knees to maintain a neutral spine. Be sure to keep the arms close to the body. Keep the core braced and the latissimus dorsi isometrically contracted to increase lumbar stability. Lift the weight up by driving the feet into the ground and extending at the hips and knees. Stand tall through the hips at the top of the movement. Lower the weight by reversing the motion.

Muscles Involved:

• Posterior Chain

  • Erector Spinae

  • Hamstrings

• Functional Back Line

  • Gluteus Maximus

  • Latissimus Dorsi

• Core

  • Transversus Abdominis

• Quadriceps

Related Conditions:

• Strength Training

• Chronic Low Back Pain

• Functional Scoliosis

• Lower Kinetic Pain Syndrome

• Sacroiliac Joint Syndrome

• Thoracolumbar Syndrome

• Proximal Hamstring Tendinitis

• Functional hip impingement

• Hip spine syndrome

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