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Smith Machine Sumo Deadlift
The Smith Machine Sumo Deadlift is a strength exercise in a Smith machine for your back. Share of the load in the Zulta muscle model: gluteus maximus 21%, spinal erectors (lower back) 12% and hamstrings (biceps femoris) 11%.
How to do it
- Set the smith machine bar on low safety stops, around mid-shin height.
- Take a wide stance under the bar with the toes turned out and the bar over mid-foot.
- Squat down with an upright torso and grip the bar inside your knees, arms straight.
- Unhook the bar and drive the knees out as you stand up tall.
- Lower the bar with the same upright torso until it lightly touches the stops.
Tips
- Keep the knees pushed out over the toes the whole rep.
- Squeeze the glutes and inner thighs together at the top.
Common mistakes
- Letting the knees fall inward as the bar rises.
- Leaning forward so the hips shoot up first.
- Gripping too wide so the arms hit the knees.
Muscles worked by the Smith Machine Sumo Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A wide stance and upright torso shift work to quads and adductors (Escamilla 2002). Lifting a load from the floor with hips and knees extending together: glutes, spinal erectors and hamstrings drive it, quads break the floor, adductor magnus assists hip extension, grip and upper back hold the bar.
Smith Machine Sumo Deadlift alternatives
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Frequently asked questions
What muscles does the Smith Machine Sumo Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and hamstrings (biceps femoris). The adductors, quads (vastus lateralis), hamstrings (semitendinosus/-membranosus) and quads (vastus medialis) assist.
Is the Smith Machine Sumo Deadlift good for beginners?
Yes. The Smith Machine Sumo Deadlift is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Smith Machine Sumo Deadlift?
For example the Kettlebell Sumo Deadlift, Sumo Deadlift and Sumo Deadlift (Dumbbell). They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Sumo Deadlift harder?
Add weight or reps, or move on to the Kettlebell Sumo Deadlift and Sumo Deadlift.
Sources
- Escamilla et al. 2002, MSSE 34(4):682-688 (sumo vs conventional)
- Swinton et al. 2011, JSCR 25(7):2000-2009 (hexagonal bar)
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