Stiff-leg deadlift, sumo
Back
Description
Stiff-leg sumo deadlift on the barbell bar. The isometric hold combines the wide sumo stance with minimal knee flexion, targeting the hamstrings, gluteus maximus, adductors, and erector spinae with an intense posterior chain stretch.
Execution technique
1. Set the barbell bar at the desired height on the Samson-fit machine.
2. Stand with feet significantly wider than shoulder width, toes pointed outward at approximately 30–45°.
3. Grip the bar with an overhand grip, hands inside the knees, legs nearly straight with minimal knee bend.
4. Hinge at the hips, pushing the glutes back while maintaining a flat back and neutral spine.
5. Apply maximal isometric force against the bar at the target position.
6. Keep the bar close to the body and maintain hamstring tension throughout the hold.
2. Stand with feet significantly wider than shoulder width, toes pointed outward at approximately 30–45°.
3. Grip the bar with an overhand grip, hands inside the knees, legs nearly straight with minimal knee bend.
4. Hinge at the hips, pushing the glutes back while maintaining a flat back and neutral spine.
5. Apply maximal isometric force against the bar at the target position.
6. Keep the bar close to the body and maintain hamstring tension throughout the hold.
Breathing
Inhale and brace the core before initiating the lift. During the isometric hold, maintain steady, controlled breathing without holding your breath.
Recommendations
This variation places maximum demand on the hamstrings and lower back. Prioritize spine position and reduce intensity if form breaks.
Contraindications
Not recommended for individuals with lumbar disc herniation, chronic lower back pain, or hamstring strains.
Parameters
| Muscle group | Back |
|---|---|
| Muscle weight (% of body mass) | 0.6% |
| Tech coefficient | 0.85 |
| Isometric | Yes |
Load formula
Max force:
Fmax = m × wmuscle × kpersonal × ktech
Where:
- m — body weight
- wmuscle = 0.6 (Back)
- ktech = 0.85