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Sumo Trap Bar Deadlift
The Sumo Trap Bar Deadlift is a strength exercise with a trap bar for your back. Share of the load in the Zulta muscle model: gluteus maximus 21%, spinal erectors (lower back) 12% and quads (vastus lateralis) 11%.
How to do it
- Step inside a loaded trap bar and take a stance wider than the hips with the toes turned out.
- Squat down with an upright torso and grip the handles in the middle, palms facing in.
- Push the knees out, flatten the back and lift the chest.
- Drive through the whole foot and stand up tall.
- Lower the bar back to the floor with control, keeping the knees out.
Tips
- Stand so the handles line up with the middle of your feet.
- Use the high handles if you cannot reach the low ones with a flat back.
Common mistakes
- Letting the knees brush inward against the arms.
- Standing off-center so the bar tips forward or back.
- Rounding the back at the bottom.
Muscles worked by the Sumo Trap Bar 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). The load in line with the body allows more knee bend and less spinal load (Swinton 2011). 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.
Sumo Trap Bar Deadlift alternatives
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Frequently asked questions
What muscles does the Sumo Trap Bar Deadlift work?
Mainly the gluteus maximus, spinal erectors (lower back) and quads (vastus lateralis). The adductors, hamstrings (biceps femoris), quads (vastus medialis) and hamstrings (semitendinosus/-membranosus) assist.
Is the Sumo Trap Bar Deadlift good for beginners?
Yes. The Sumo Trap Bar 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 Sumo Trap Bar Deadlift?
For example the Kettlebell Sumo Deadlift, Smith Machine Sumo Deadlift and Sumo Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Sumo Trap Bar 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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