How to Do
How to Do Barbell Sumo Squat
The barbell sumo squat should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the barbell sumo squat.
Beginning
Beginning Barbell Sumo Squat
1. Dumbbells should be held securely at your shoulders.
2. Stand with feet slightly wider than hip-width apart, toes pointed about 45 degrees outward. It's also a good idea to rotate your hips outward.
3. Inhale deeply, then sink into a squat by pushing your hips backward. Maintain a tight core, a straight back, and forward knees.
4. Exhale as you return to a standing position. Concentrate on evenly distributing your weight throughout your heel and midfoot.
5. Rep for a total of eight to ten reps.
Movement
Barbell Sumo Squat Movement
1. Your upper back and shoulders should be in the center of the bar.
2. Lower your hips and buttocks to controllably shift the bar away from the floor.
3. As you come to fully support the bar on your back, lower into a full squat.
4. Stand up slowly and steadily after the bar is parallel to the floor and your body is in a stable squat stance.
Benefits
Barbell Sumo Squat Benefits
The quadriceps, gluteus muscles, hips, hamstrings, and calves are all strengthened in this movement pattern, with an emphasis on the inner thighs and abductors.
