Sumo deadlift — Phân tích kỹ thuật
Lift heavy with a wider stance.
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Lỗi thường gặp
Hips Rising Too Fast
This occurs when the hips extend significantly before the shoulders and bar begin to move upwards, shifting the load excessively to the lower back and reducing leg drive. This can lead to lower back strain and decreased lifting capacity.
Rounded Lower Back
Rounding the lower back, particularly at the start or during the pull, places immense shearing forces on the lumbar spine. This significantly increases the risk of disc herniation and chronic back pain, compromising spinal integrity.
Excessive Knee Valgus
Knee valgus (knees caving inward) during the concentric phase indicates weakness in the hip abductors and external rotators. This places undue stress on the knee joint ligaments and can lead to patellofemoral pain or other knee injuries.
