Here is a simple tip for a stronger sumo deadlift.
When the bar reaches knee level immediately lock your knees and flex your quads as hard as you can.
A lot of people think that you shouldn’t lock your knees or that locking your knees can be hard or damaging to your knees. This is not correct. Locking your knees is what you want to do, you don’t want to hyper-extend your knee. There is a big difference.
As soon as you can lock your knees and squeeze your quads. If you don’t lock your knees as soon as possible it will make it harder for you to finish the lift. By locking your knees you can flex/squeeze your quads harder. Think almost of the sensation at the top of a leg extension. You want to create a strong contraction of the quads.
Watch this video where Coach Rob explains how and why to lock the knees fast on a sumo deadlift
When you lock the knees fast it also makes it easier for you to finish with the glutes at the top of the lift. If your knees are not locked it’s harder for you to contract the glutes.
Always think “Knees then Hips”. Lock the knees fast, squeeze your quads and then contract your glutes and drive your hips into the bar.
Give it a try and let me know how you find it.
Rob King is a Competitive PowerLifter, Coach and Writer.