Groin pulls and sports hernias can sideline athletes at all levels. Sumo Squats are one of those "all-in-one" exercises athletes can use to build lower- and upper-body size and strength. They are especially helpful because they strengthen the often undertrained and vulnerable inner thigh muscles (adductors) and core muscles to prevent strains from awkward lunging, twisting and pivoting.
Using this Squat and other variations will not only strengthen these muscle groups and help prevent injury, but also enhance your sports performance.
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- Perform a dynamic upper- and lower-body warm-up (e.g., Walking High Kicks with alternating Arm Raises or Open Gate Walks with Arm Circles) to warm up the adductors for the Sumo Squat sets.
- Finish with cooldown upper- and lower-body static stretches for greater flexibility—and include the Butterfly stretch—to alleviate post-workout groin soreness/tightness.
- Hydrate before, during and after the workout.
- Rest 60 seconds between sets and hydrate.
- Sumo Squat Technique: Start by angling your feet diagonally in a wide stance with your legs spread slightly wider than your shoulders and your arms extended between your legs while you squat to parallel position and return to start.
- Your knees and feet should point diagonally out during the entire movement.
- Be careful not to turn your feet inward to avoid knee injury.
- Dumbbell (90% RM)
- Kettlebell (80% RM)
- Med Ball (80% RM)
- Water Bottle
- Timer (Optional)
Bodyweight Super Slow Wall Squats (Sumo Squat Style)
- Reps: 5
- Position your back flat against a wall (or place the medicine ball between the wall and your back) and assume Sumo Squat stance but extend your arms overhead during the entire set.
- Slowly descend, counting 10 seconds to parallel, pause one second, and count five seconds to return to start position.
- Keeping your arms overhead throughout the set instead of between your legs makes the exercise harder and strengthens your shoulders in conjunction with the lower body and core muscles.
Sumo Squats with Dumbbell
- Reps: 3
- Place the dumbbell upright (vertical) on the ground between your legs.
- Bend your knees and interlace your fingers under the top half of the DB, and with your arms extended, simultaneously ascend to Sumo Squat start position in one second.
- Pause one second and descend to parallel in two seconds. Pause at bottom one second and do two more reps.
Sumo Squats with Kettlebell
- Reps: 10
- Squat down, grasp the kettlebell with both hands and explosively ascend in one second. Pause one second, lower to parallel in two seconds and repeat several more times up to 10 reps.
Sumo Squats with Med Ball
- Reps: 10.
- Hold the med ball at chin level and simultaneously explosively press it overhead while squatting.
- Return to start position and repeat
Bodyweight Sumo Squat Endurance Set
- Perform as many reps in a faster tempo (one second up, one second down) with arms extended laterally at shoulder level the entire set for one minute.
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