How To Do Wide Stance / Sumo Barbell Squat ???


Want to learn how to do a Wide Stance / Sumo Barbell Squat ? Read on further for detailed workout instructions, notes, video and pro tips for learning proper form and train better for it.

 

WHAT IS WIDE STANCE / SUMO BARBELL SQUAT ?

Quadriceps are built stronger by doing Wide stance / sumo barbell squat.

 

WHAT MUSCLES DOES WIDE STANCE / SUMO BARBELL SQUAT WORKOUT ?

Primary muscle: Quadriceps are the primary muscles which are worked out by doing Wide stance / sumo barbell squat.
Secondary muscle: Calves, Glutes & Hamstrings, Middle & Lower Back / Lats are also benefited by doing this exercise.

 

WHAT EQUIPMENT DOES WIDE STANCE / SUMO BARBELL SQUAT REQUIRE ?

 Barbell / EZ-Bar is used to perform this exercise.

 

HOW TO DO WIDE STANCE / SUMO BARBELL SQUAT ?

Performing the 11 steps below, you will be able to do this exercise properly:

  1. Fix a barbell on the barbell rack at a height equivalent to your shoulders’.
  2. Without putting the barbell on your neck, stand under the rack with your back facing the rack.
  3. Using the overhand grip of your hands, hold the barbell with your palms facing forward.
  4. Maintaining your torso straight, pick the barbell from the rack by pulling your legs up.
  5. Moving away from the rack, place your legs more than shoulder’s width apart and toes in the pointed out direction.
  6. Make sure you are looking forward at all the times, because looking down can escape your balance.  Make sure your back is straight.
  7. Maintaining a straight posture and head high up, bend your knees and thereby lower the barbell.
  8. Keep going down until your calves and upper legs make an angle lesser than 90 degrees with each other and make sure the front of your knees must never go beyond the level of your toes.
  9. Now push your legs up and raise the barbell up and return to the initial/starting position.
  10. Stay there in that position till the count of one.
  11. Repeat all these steps until you finish all your reps.

 

IS THERE ANY PRECAUTION TO KEEP IN MIND WHILE PERFORMING WIDE STANCE / SUMO BARBELL SQUAT ?

  • Yes, this is a risky exercise. If there persists any back problems with you, then you should rather switch to dumbbell squat or leg press instead.
  • Keeping the safety measures in mind, always perform this exercise inside a squat rack.
  • Beware of maintaining your back straight, otherwise you may suffer back injuries.
  • The amount of weight used by you must be as per the strength level of your body. It is always safer to start by using lighter weight.

 

WHAT IS THE DIFFICULTY LEVEL OF PERFORMING WIDE STANCE / SUMO BARBELL SQUAT ?

This exercise is rated as Hard to perform.

 

WHO ALL CAN PERFORM WIDE STANCE / SUMO BARBELL SQUAT ?

Anyone may perform this exercise.

 

WHAT ARE THE OTHER RELATED EXERCISES BENEFITING THE SAME PRIMARY MUSCLES AS WIDE STANCE / SUMO BARBELL SQUAT DOES?

There are 5 other exercises that benefit the same primary muscles, these are:

  1. Wall Sit / Squat
  2. Mountain Climbers
  3. Rope jumping
  4. Dumbbell Lunges
  5. High Box Jump

This is just not to it. Find out the other best bodybuilding exercises here.

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