Looking to target your glutes, back, hamstrings, and core?
Here are some techniques you can use to nail your sumo pull:
#1: Step up to the bar and take a wide but comfortable stance – like a sumo wrestler – with your toes turned out slightly about 45 degrees.
#2: Reach down to grab the bar by opening the hips, pushing the knees out, ensuring your shins are perpendicular to the floor.
(Don’t let the shins push the bar forward as you bend down.)
#3: Grip the bar with your arms straight down and elbows locked.
You can use a mixed-hand grip for maximum effort loads if that works best for you
AND if you have 2-3 years of training experience.
#4: Look straight ahead with the crown of your head to the ceiling.
Think of lengthening your spine.
#5: Engage your lats by pulling your shoulder blades down towards your back pockets.
#6: Brace your core by taking a deep breath in before lifting the bar.
Push your abdomen into your belt if you’re wearing one.
#7: Now to pick the bar up off the ground, think about pushing the world away.
Keep the bar to your body and squeeze your glutes as you stand up.
#8: Complete the movement by standing perfectly upright, knees locked out, and hips pushed through.
As with any exercise, no one lift is the key to results.
It’s about finding what’s right for you.
The Sports Model Project is a process of transformation and personal mastery.
It’s everything I have learned becoming a Pro Athlete, a World Champion, and a Coach for hundreds of high-performing women from all over the world in the last decade.
→ high-performance skills, techniques, and habits in achieving elite body and mindset
→ to be a weapon in the gym without compromising your rest and recovery
→ to live a life of excellence along with a tribe of resourceful women who powerfully support one another
Do you want to take yourself to the next level?
SMP is only for the hardest worker in the room.
Love and light,
Hattie x The SMP Coaching Team