The Sumo Deadlift is a free-weight exercise performed throughout a Soldier’s career to improve lower body muscular strength and endurance.
It is a modification of the Deadlift that further challenges a Soldier’s coordination, balance, and hip mobility.
Figure 14-11 on page 14-10 illustrates a Soldier performing the exercise using two of the three types of free weights—straight bar, kettlebells, and dumbbells:
Starting Position
The starting position for the Sumo Deadlift is the Straddle Stance position with feet slightly wider than shoulder width and toes pointing outward.
When performing the lift with dumbbells or kettlebells, start in the Straddle Stance position with a single weight held between and in front of the legs.
Knees are bent, back is straight, and the bar or weight is held in both hands with a grip suited to the lifter’s capability, the equipment, and the goal of the exercise session.
Movement
From the starting position, straighten the knees and slowly raise the trunk into the upright Position of Attention.
Pause before reversing the upward movement to return to the starting position.
Check Points
● Maintain a natural arch in the lower back with the head and neck staying in alignment to avoid extending the neck.
Do not round out the upper back.
● Keep the knees and feet turned outward throughout the movement.
The wider stance permits a lower lifting range of motion.
● Always lift a weight that can be controlled throughout the range of motion.
● Use the same movement with different grips for the kettlebell and dumbbell versions.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.