Sumo Squats! The Original Sumo Squat, Hook & Race Party Game.
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But beyond that simple explanation, there are several factors to understand and consider when comparing traditional squats and sumo squats, so let’s break each of them down below. Differences Between Squats and Sumo Squats
Start with a narrower stance and gradually increase the distance between your feet. It may take some time for your hips to be flexible enough to support an extra-wide stance. As mentioned above, when performing a sumo squat, you can expect to feel it in your quadriceps, hamstrings, gluteus muscles, adductors (inner thighs), calves, and hip flexors. Adding exercises that recruit your inner thighs, specifically, will improve your overall balance and help protect your hips from injury during other intense or heavy physical activities.There are not many differences from the traditional squat if you just do a wide stance squat. While a wider stance is an element of the sumo squat, it’s just the beginning. Just like some people try a sumo deadlift by taking a wider stance and then pulling the same way they do with a conventional pull – it’s not any better.
Combining video information with the information you get performing the sumo squat will help you identify areas you need to improve and see your progress even when the weight on the bar isn’t changing as much as you’d expected. Sumo Squats: Common Mistakes The muscles on the front of your thighs are used in the flexion of your knee as you descend and ascend during the squat. However, in the wider sumo stance, your knees don’t bend as much. The quads still work hard, but with less flexion of the knee, they don’t move as much. Glutes A good squat is half about your personal strength and half about having good form – maybe even 60% form over strength.I’ve also seen raw, natural powerlifters (lifters who only use a few pieces of equipment in competition, such as knee sleeves, belts, and wrist wraps) set world records with a very narrow stance as they squat. It is important to set up your squat before you begin, with your hands on a barbell, in a shoulder-width stance for your feet. The key to the sumo squat is finding the balance point of your torso where the centre of gravity is in balance with that of your feet. If you haven’t developed that hip mobility, the standard squat will be a much more comfortable option until you do. Better for Quad Development