The Sumo DL should, theoretically, benefit all lifters by shortening the lever arm – the distance between your hips (the axis of rotation) and your arms (the line of action of the force) – by allowing the bar to stay closer to the mid-line of the body. The widened stance also shortens the distance the bar has to travel from floor to lock-out. However, the Sumo DL will benefit some lifter more than others, especially those who are long in the torso (i.e., their torsos are longer relative to their legs).
The Sumo DL requires a greater degree of flexibility in the adductors (inner thighs) and strength in the hips than traditional deadlifting does. Additionally, it is important to concentrate on keeping the knees out over the toes, as the adductors will really pull in on the knees during the initial pull of the lift.
We did a quick review on set-up for the Sumo DL back in June when we did our DL-variety class. However, for a great break down on set-up and execution, check out this review from the European Powerlifting Federation.
ALSO, an important tip about grip: not all barbells are the same, and you may often find yourself trying to grip a bar at a spot where there is no knurling (the rough grip portion of the bar), especially during the Sumo DL. This is where the ‘alternate grip’ can really help out. Simply grip the bar with one hand in an overhand grip (palm facing the floor) and one hand in an underhand grip (palm facing the ceiling). This can really help as things get heavy during the deadlift. BUT, be sure to alternate your overhand/underhand with each lift, otherwise you risk imbalance, or worse, a strained bicep.
Alternating box jumps: P1 jumps, then p2 jumps; continue in this fashion until each partner has complete 15 box jumps.
Partner Sit-Ups: partners lock ankles and complete the sit-ups at the same time.