excellent glute builder pulled from the floor with a wide, toes-out stance
the wide stance opens the hips and puts the work at a large hip angle, which
is what makes this a hinge; the abduction makes it a hinge-squat hybrid rather
than a pure one
shorter range than a conventional pull, so there is less work per rep and the
lift is decided off the floor
Execution
Stand with your feet wide and toes turned out, shins close to the bar. Grip
inside your legs. Brace your trunk, flex erectors and pull your hips down into
the bar.
pull the slack out of the bar before anything moves
push the floor apart with your feet, opening your knees
keep the bar in contact with your legs the whole way up
finish by extending your hips and knees together
lower by pushing your hips back, bar tight to your legs
If you are pulling sumo to build muscle, a 6-8 cm platform gives you more range
at the bottom for the same job. Pick a height, stay with it, and add the deficit
once the pull from the floor is solid.
Purpose
excellent glute builder pulled from the floor with a wide, toes-out stance
the wide stance opens the hips and puts the work at a large hip angle, which
is what makes this a hinge; the abduction makes it a hinge-squat hybrid rather
than a pure one
shorter range than a conventional pull, so there is less work per rep and the
lift is decided off the floor
Execution
Stand with your feet wide and toes turned out, shins close to the bar. Grip
inside your legs. Brace your trunk, flex erectors and pull your hips down into
the bar.
pull the slack out of the bar before anything moves
push the floor apart with your feet, opening your knees
keep the bar in contact with your legs the whole way up
finish by extending your hips and knees together
lower by pushing your hips back, bar tight to your legs
If you are pulling sumo to build muscle, a 6-8 cm platform gives you more range
at the bottom for the same job. Pick a height, stay with it, and add the deficit
once the pull from the floor is solid.