Sumo Squats! The Original Sumo Squat, Hook & Race Party Game.

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Once you get used to the sumo squat, you’ll notice that this exercise targets your lower body muscles differently than a traditional squat. Adding it to your regular routine will help you gain strength, power, and stability in your legs, making everyday movements easier. Stand with your feet wider than hip-width apart. Give yourself a few feet and stand wide without overextending your knees. PLAY WITH TWO PLAYERS OR BIG GROUPS: A party game for 2-10 players. Challenge another player head-to-head or invite the whole family over for a big-team showdown. Find your comfortable, neutral squat stance and commit it to memory. Put tape or chalk marks on the floor to make it the same every time. It may take some time to explore and get it right, which is fine, but once you find one that works, be consistent with it.

Pop on the sumo belt, squat down to try and hook the sumo's and race to see who is the fastest to get them all to the finishing line. As with standard squats, take the time to set up a camera and record your sumo squat sets. Record sets from different angles so you can see what’s going on in a 360 view. Sumo Squats requires each player to adorn a Sumo belt that’s fitted with a dangling hook and to carefully Squat over their desired prey

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Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. The standard squat is a better choice for beginners so that they can learn a balanced squat approach. With a little time, if the new lifter finds they are more comfortable with a wider stance or full sumo squat stance, there should be no hesitation using that stance as the primary squat stance. Squats vs Sumo Squats: Which Is Best For Max Strength?

To do a dumbbell sumo squat, either hold a light- to medium-weight dumbbell in each hand at your shoulders or hips or hold one heavier dumbbell with both hands while extending your arms long, letting the weight hang down in the center of your body.Just like your standard squat, take the time to find your comfortable sumo stance and do it the same every time. Squat variations are plentiful, and it’s helpful to know which ones are truly useful, how they are beneficial, and whether or not you should give them any attention. One variation commonly seen in the gym is the sumo squat. But how similar/different is it when compared to the traditional squat? Take as big of a breath as you can into your stomach to brace your core and create intra-abdominal pressure. Step 5: Descend into your squat To do a kettlebell sumo squat, grasp the kettlebell handle with both hands and hold it at the center of your chest. Keep it there throughout the movement. The hip flexors get stronger. The hip flexors are important for athletes who play jumping sports such as basketball, tennis or volleyball as they help springboard the legs out to maximum force when you run up and jump, or when you take a hit during a game.

But beyond that simple explanation, there are several factors to understand and consider when comparing traditional squats and sumo squats, so let’s break each of them down below. Differences Between Squats and Sumo SquatsThe glutes and quadriceps muscles are worked to a large extent during the sumo squat but because of the wide stance , a greater emphasis is placed on the adductor muscle (inner thighs) than on the quadriceps. Measure around the slimmest part of your natural waistline - above your navel and below your ribcage. The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes. READ MORE Don’t make the mistake of using the wrong load to either stay comfortable or do something you’re not capable of doing yet. Bad Form This portion of the body is unaffected by the change in stance between sumo and standard. Sumo Squats: Pro Tips

If you’re new to sumo squats, get the form down before adding resistance. You’ll be amazed at how challenging the move is with just your body weight. Slater L, Hart J. Muscle activation patterns during different squat techniques. J Strength Cond Res. 2017;31(3):667-676. doi:10.1519/JSC.0000000000001323 It won’t always be easy to get into the right position at first. If you haven’t developed hip mobility to take a wide stance like this, you’ll need to work at it. By taking a wider stance with the sumo squat, you change the muscles the squat will emphasize. The most obvious change is that your glutes will be more heavily recruited than your quads. This isn’t just a perceived difference, it’s been researched and tested to be true. This is why I emphasize recording your sets and keeping a constant watch on your form just like you would your speedometer or fuel gauge on your car dashboard. It will require constant monitoring. Just because you got it right once doesn’t mean it will stay that way as you add more weight to your squats.Granted, any squat exercise will require some level of hip mobility, but the standard squat is generally easier to perform than the sumo squat when it comes to hip mobility. You can use the standard squat to better develop the needed hip mobility to try the sumo squat. Delmore R, Laudner K, Torry M. Adductor longus activation during common hip exercises. J Sport Rehabil. 2012;23(2):79-87. doi:10.1123/JSR.2012-0046 This is not a natural skill to have, so it will take focus and practice to get it right and then keep it consistent. Some research shows that stance width affects muscle activity in the lower extremities, but varying the foot placement angles does not seem to play a major role in muscle activity ( 1). We’ve compared the sumo squat to the standard squat and discussed foot placement already, but it’s important to be intentional about it. Just because there’s value in a wide stance sumo squat doesn’t mean you should ignore narrow stance squats or constantly shuffle your feet for a different feel with each set.