How many times has someone in your gym have advised you to go all in with heavy weights for just a couple of reps with the intention of growing muscles?
Probably all of you.
Lately, sumo deadlifts have become the ‘Instagram brag exercise’.
Hypertrophy means growing new muscle tissue so that you can do more volume over time and adapt.
Sumo deadlifts do work your glutes and hamstrings but the range of motion is not enough to recruit all muscle fibres.
It enables maximising load on the bar but minimises the range that the bar travels.
When you do sumo deadlifts, almost 2/3rd of your glutes don’t do abduction even if you flex your hip at 90 degrees.
This means that less time is spent on resisting force that provides significant tension to the target tissue.
Additionally, if you use a mixed grip, you put a lot of tension on the shoulder blades and the bicep of the hand taking a supinated grip.
This is why many people have torn their bicep doing deadlifts!
So unless you are a powerlifter, who’s just looking forward to increase strength, sumo deadlifts are not that effecient to produce muscle hypertrophy.
Instead, for hip development, hip thrusts have shown greater glute activation when compared with squats and deadlifts.
Same goes for hamstrings, Romanian deadlifts, stiffed leg deadlifts, leg curl and good mornings activate more hamstring muscles fibers than the deadlifts.
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