# @kellstone35 on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DFdLQXIO7sz
- **Gondola URL:** https://gondola.cc/posts/28730699-kellstone35-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/a767f99379.jpg
- **Posted:** 2025-01-30T16:08:38.000+00:00
- **Account Owner:** Kelly Stone, DPT, CSCS, Pn1 (@kellstone35) — https://gondola.cc/kellstone35

## Caption

SUMO DEADLIFTS: not just a wide stance, but a game-changer for strength! 💪⚡

This deadlift variation shifts the focus to your quads, glutes, and adductors while reducing strain on your lower back. The shorter range of motion means you can often pull heavier, making it a great option for building serious power. Plus, if conventional deadlifts don’t feel great on your back or hips, sumo might be the perfect alternative!

Here are some key cues for a strong and efficient sumo deadlift:

1️⃣ Stance & Setup

✅ Feet wide, toes slightly out – Find a stance that allows your knees to track over your toes.
✅ Grip inside your knees – Hands should be shoulder-width apart, gripping the bar firmly.
✅ Shins close to the bar – It should almost touch your shins at the start.

2️⃣ Brace & Position

✅ Hips lower than conventional, but not too low – Your torso should be more upright.
✅ Brace your core – Take a deep breath and create tension before pulling.
✅ Lock your lats – Pull your shoulders down and engage your lats to keep the bar close.

3️⃣ The Pull

✅ Drive through your heels – Push the floor away, don’t yank the bar.
✅ Knees out – This helps activate your glutes and keeps your hips in the right position.
✅ Hips & chest rise together – Avoid letting your hips shoot up too fast.
✅ Lockout strong – Squeeze your glutes at the top, but don’t hyperextend your back.

Who else loves sumo? Drop a ⚡ in the comments!  #SumoDeadlift #LiftHeavy #StrengthTraining

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## Tags

sumodeadlift, strengthtraining, liftheavy

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