Sul Earth raised with bar – bodybuilding

The revolt of the land of Sumo is an emblematic variant of the lifting of the traditional earth, particularly popular between bodybuilding and strength enthusiasts.

In this article, we will immerse ourselves in depth in the advantages of this exercise, we will explore your technique with precision and share essential advice to integrate it effectively in your training program.

What is the lifting of the land of Sumo?

The revolt of the land of Sumo stands out for its wide grip and its positioning of the feet. In this variant, the feet are positioned at a width greater than those of the hips, with the fingers that point slightly towards the outside.

This unique posture allows you to solicit the muscles of the internal leg, the buttocks and the lower back of the back. Due to this position, the revolt of Sumo Earth is often considered more accessible for those who can have mobility constraints or back pain.

Advantages of lifting the land of Sumo

1. Muscle activation : One of the main advantages of removing the earth’s sum is the targeted activation of the muscles. Due to the width of the capture, the adductors and buttocks are more contacted, which can lead to a balanced and powerful muscle development in the lower part of the body.
2. Reduction of stress on the lower back : For people with back or mobility problems, this variant can be more comfortable. The most vertical position of the chest helps to reduce the tension on the vertical column, allowing a more natural and safe movement.
3. Improvement of flexibility : Practicing the land of Sumo can also improve your flexibility, especially in the hips and legs. This can be particularly advantageous for athletes who need optimal movement of movement in their performance.
4. Performance in competition : For strength athletes and those who participate in competitions, the revolt of Sumo Earth is often preferred, because it raises heavier loads using a mechanics of the advantageous body. This technique is not only effective, but also strategic to maximize the performance in competition.
5. Reinforcement of the rear chain : The revolt of the land of Sumo works not only in the legs, but also involves the muscles of the back, shoulders and arms. This contributes to the strengthening of the rear chain, which is essential for a correct posture and a prevention of injuries.

Earth’s lifting technique

To make the most of this exercise, it is essential to master the technique.

Here is a detailed guide to correctly raise Earth Sumo:

1. Positioning : Put behind the bar, with your feet biased with a width greater than that of the hips. The toes should be slightly facing outwards, allowing better stability.

1. Bar : Lean forward and enter the bar with a pronation socket (palm trees towards you) or a mixed grip (one palm towards you, the other outwards), inside the legs. Make sure the arms are well stretched and that the bar is close to your tibies.

1. Movement lifting :
   • Body commitment : Before lifting, involve your heart and keep your back straight. This prepares your body to lift the load safely.
   • Lifting phase : Push through the heels, using the legs to lift the bar. Avoid lifting with your back; Focus on the legs.
   • Bar trajectory : Keep the bar close to your body during the movement, dragging it along the tibies.
   • End of the movement : Completely straightens, contracting the buttocks in the upper part of the movement to maximize muscle activation.

1. Back to the starting position : The movement inverted the sides and knees, holding the right back and bar near your body. This allows you to control the descent and prevent injuries.

Tips to join the lifting of the earth of Sumo in your routine

• Heating : Before starting, make sure to warm up correctly to avoid injuries. A warm dynamic is essential, including mobility exercises and targeted stretching for hips, legs and low back. Movements such as cracks, light squats or trunk rotations can help prepare your body for lifting the land of Sumo.
  

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