In addition, contrary to what most people think, the highly executed dead weight has many benefits. Whether your goal is to compete and gain strength or increase your muscles, we tell you What is the dead weight, how it runs and what muscles work.

What is high dead weight?

As we have advanced, the Sumo dead weight is a variant of conventional dead weight. The traditional dead weight is to lift a bar that is located on the floor to the waist.

The execution of both exercises is very similar, however, The difference between high dead weight and conventional dead weight It is that in the first case the legs surround the arms and in the second case it is the arms that surround the legs.

When training the deadly weight, it is essential to maintain a correct position, to avoid a bad movement that can cause us an injury. However, if the indications and recommendations are followed correctly, this exercise It will help you strengthen several muscle groups, especially back, and reduce pain. Remember to consult your coach in any case, as it will help you perform the exercise well.

How to do the Sumo Deadlift

Now that you know what the dead weight is, it is time to learn to execute it. Remember that despite being a more advanced variant than conventional dead weight, The only difference is the position of the legs.

Steps to follow:

1. The first thing you should do is place yourself with the bar in front of you, the feet separated to the width of the shoulders and the toe forming an angle of 45º, so that the knee and the heel remain in the same vertical line.
2. The next step is to bow and grab the bar. The arms have to be straight and inside the knees. If you need it, you can help you magnesium so that you do not slip your hands on the grip.
3. Keep your back straight, slightly low hip and blocked knees. You must also place the scapulae above the bar.
4. Once you have placed yourself, breathe deeply and raise the ground bar slowly to the hip height. In the impulse, push your legs against the ground and keep your arms straight, in addition to the back.
5. Finally, slow down the bar until you leave it again on the ground.

This exercise requires a lot of concentration, it is important that Do not perform sudden pulls or make rapid movements. In addition, it is essential to activate the abdomen area.

In this video you can see in a detailed way how the Dead Weight is done:

What muscles are working when you run the deadly dead weight?

Without a doubt, the Sumo Deadlift is one of the more complete exercises that exist in CrossFit, since there are several muscles involved in this movement, above all, the following:

• Trapeze.
• Buttocks
• Quadriceps.
• Femoral.
• Triceps.
• Lumbar.
• Knee extensors.
• Abdomen.
• Biceps.
• Forearm.
• Dorsals
• Romboid.
• Vast lateral
• Vast half
• Anterior tibial

The muscles that are worked on the dead weight and in the deadly weight are almost the same. Within the different exercises of CrossFit Few will involve so many muscle groups, allowing the whole body to work with a single exercise.

Besides, it's very easy Start with little weight to dominate the technique and add more records to the bar to put yourself to the test to overcome your Maximum repetition

Sumo Deadlift High Pull a variant to take into account

The Sumo Deadlift High Pull is another variant of the conventional dead weight, but like the high dead weight, the legs surround their arms. In this case, we must put ourselves behind the bar with our feet separated at hip height and holding the bar with a narrow grip inside the knees.

We will take the bar flexing the knees and hips, and keeping our back straight. Once we raise the body and have the knees and legs straight, raise the shoulders and wear the bar to the chin. The elbows should always be above the bar. We return to the initial position and repeat.