Sumo Deadlift
The wide-stance pull — friendlier on many backs, murder on the inner thighs and glutes.
Glúteos, Cuádriceps, EspaldaBarraIntermedio
Preparación
- Very wide stance, toes out ~30–45°.
- Grip inside the knees; shins near vertical, chest tall.
Cómo Hacerlo
- Wedge in: knees out over toes, tension everywhere.
- Push the floor apart and stand.
- Hips and chest rise together to a tall finish.
Respiración
Brace before the pull, exhale at lockout.
Errores Comunes
- Knees caving on the way up — drive them out over toes.
- Hips too low like a squat — this is still a pull.
Consejo de Sam: Spread the floor like you're tearing paper.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.