If you’re an avid mountain biker, chances are you’ve experienced your share of injuries. Scrapes and even broken bones are to be expected when you’re tossed from the saddle, but other common injuries come from muscle overuse, often to the lumbar spine (lower back) and knees. These injuries are largely preventable with some proper training.
Back and knee pain are most often correlated with having tight quads and a weak butt. The low back, glutes and hamstrings are all connected in whats known as the "posterior chain". Weak gluteal muscles can lead to greater injuries in both quads and knees. If you can loosen up the quads and strengthen the posterior chain, you’ll not only decrease your risk of injury, but also improve your performance on the mountain.
If you’re tired of missing rides due to preventable injuries, or you’d like to prevent these injuries before they occur, add the sumo deadlift to your training schedule at least one to two times per week.
3 Benefits of the Sumo Deadlift
- Decreased pain in your back and knees
- Increased performance on your rides
- A better looking butt, on and off the mountain
Why the sumo deadlift vs. squats or conventional deadlifts?
When it comes to injury prevention, the sumo style of deadlifting is generally safer on the low back than conventional deadlifts. Squats are awesome, but typically as a cyclist, you're already smoking your quads on the bike so you don't need a ton of extra training in that area. Once you’re comfortable with the sumo technique, you should also be able to lift more than you would could with the conventional style. Try replacing your lower body strength days with the sumo deadlift for 4-6 weeks and your knees and low back will thank you.
**Before attempting the Sumo Deadlift, you need make sure you’re prepped and ready to go!**
Learn how to perform the sumo deadlift