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Published on Oct 3, 2011
Deep Squat Sumo Deadlift: The sumo deadlift is variation of the standard deadlift that works the inner thigh, lower back, glutes, core and quadriceps. This mud run training exercise combines the sumo deadlift with a deep squat for an ultimate workout that will help prepare your lower body for tumultuous mud running conditions.
To setup, spread two cinder blocks slightly wider than hip-width apart, and place the third block between them in an upright position. Stand on the cinder blocks with your toes pointed straight ahead, then slowly bend at the knees slightly and turn your feet out at 45 degree angles (like a sumo wrestler.)
To perform, stand above your block so that it is directly in front of your hips. Bend at the hips and knees as you would in a squat and grab hold of the cinder block. As you sit back, keep your head up, shoulders back, and tighten at the core. Keep your weight back on your heels and maintain a neutral back throughout the movement. Drive up through your heels, squeeze your glutes at the top of the movement and press your hips forward. Exhale as you drive up. Lower the block into the starting position and repeat.
Tips: As you sit back you should imagine you are sitting into a chair. Do not use elevation when using kettle bells, barbell or standard weights.