{"id":9631,"date":"2026-10-16T23:24:11","date_gmt":"2026-10-16T21:24:11","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=9631"},"modified":"2026-10-17T21:15:30","modified_gmt":"2026-10-17T19:15:30","slug":"sumo-deadlift","status":"publish","type":"uebung","link":"https:\/\/training.fit\/tr\/egzersiz\/sumo-deadlift\/","title":{"rendered":"Sumo deadlift"},"content":{"rendered":"<p>Sumo deadlift, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9121\">normal deadliftin<\/a> ayaklar\u0131n daha geni\u015f a\u00e7\u0131ld\u0131\u011f\u0131 bir \u00e7e\u015fididir. Geleneksel deadliftte oldu\u011fu gibi halteri yerden almak i\u00e7in g\u00f6vdeni e\u011fer, ard\u0131ndan bacaklar\u0131n\u0131 ve s\u0131rt\u0131n\u0131 do\u011frultarak aya\u011fa kalkars\u0131n.<\/p>\n<p>Sumo deadlifti farkl\u0131 k\u0131lan, geni\u015f duru\u015f nedeniyle hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131n daha k\u00fc\u00e7\u00fck olmas\u0131 ve \u00e7al\u0131\u015fman\u0131n oda\u011f\u0131n\u0131n bacaklara kaymas\u0131d\u0131r. Bunun sonucunda bel b\u00f6lgen, klasik deadlifte k\u0131yasla daha az y\u00fck alt\u0131nda kal\u0131r. Ancak sakatlanmamak i\u00e7in do\u011fru tekni\u011fi korumak yine de \u00e7ok \u00f6nemlidir.<\/p>\n<p>Sumo deadlift yeni ba\u015flayanlara g\u00f6z korkutucu gelebilir; yine de farkl\u0131 deadlift egzersizlerini \u00f6\u011frenmek \u00f6nemlidir. Do\u011fru yap\u0131ld\u0131\u011f\u0131nda \u00e7ok iyi bir antrenman sa\u011flayabilir. Sumo deadlifte hen\u00fcz haz\u0131r de\u011filsen <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9170\">damb\u0131lla deadlift<\/a>, <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9426\">Romanian deadlift<\/a>, bel b\u00f6lgesine odaklanmak i\u00e7in good morning veya yeni ba\u015flayanlar\u0131n bel kaslar\u0131n\u0131 haz\u0131rlamas\u0131na yard\u0131mc\u0131 olmak i\u00e7in <a href=\"https:\/\/training.fit\/tr\/?post_type=uebung&#038;p=9350\">s\u0131rt ekstansiyonu makinesini<\/a> de\u011ferlendirebilirsin. Squat da bacak antrenman\u0131 i\u00e7in iyi bir alternatiftir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogru_uygulama\">Do\u011fru uygulama<\/span><\/h2>\n<p>Sumo deadliftte geleneksel deadliftle ayn\u0131 ilkeler ge\u00e7erlidir. Yani g\u00fcvenli ve etkili bir antrenman i\u00e7in s\u0131rt\u0131n\u0131 d\u00fcz tutman \u015fartt\u0131r. Y\u00fcksek a\u011f\u0131rl\u0131klar eklemeden \u00f6nce bir antren\u00f6rden yard\u0131m alarak, ayna kar\u015f\u0131s\u0131nda \u00e7al\u0131\u015farak veya kendini videoya \u00e7ekerek tekni\u011fini geli\u015ftirmeye zaman ay\u0131r.<\/p>\n<p>Sumo deadlift yaparken ayaklar\u0131n omuz geni\u015fli\u011finden daha a\u00e7\u0131k olmal\u0131d\u0131r. Kesin bir mesafe yoktur; ancak ba\u015flang\u0131\u00e7ta yaln\u0131zca biraz daha geni\u015f durmak, arka bacak kaslar\u0131n\u0131, belini ve kal\u00e7an\u0131 zorlaman\u0131 \u00f6nlemeye yard\u0131mc\u0131 olur. Ayak parmak u\u00e7lar\u0131n dizlerinle ayn\u0131 y\u00f6ne bakmal\u0131d\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Videolu_anlatim\">Videolu anlat\u0131m<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcDlOSfu-zHY%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/cDlOSfu-zHY\" \/><meta itemprop=\"duration\" content=\"PT7M41S\" \/><meta itemprop=\"uploadDate\" content=\"2019-06-27T12:00:04Z\" \/><meta itemprop=\"name\" content=\"How To Sumo Deadlift (The RIGHT Way) | Jordan Syatt\" \/><meta itemprop=\"description\" content=\"How To Sumo Deadlift The RIGHT Way with Jordan Syatt of Syatt Fitness. Subscribe to Jordan&#039;s channel here: https:\/\/www.youtube.com\/channel\/UCZk-b1KyEL9rovh7zdfw_lg The sumo deadlift is one of the best leg and back exercises that you could possibly do. Most people are often afraid of the exercise or do it incorrectly. Don\u2019t be worried though! Today, Jordan Syatt is going to show you how to do the sumo deadlift - the RIGHT WAY. 1. Stance 1. We like to go a little bit wider than shoulder apart. 1. Toes in-line with knees 2. Stand close to the bar 1. Feel the Steel 2. Grip 1. Let your arms hang 2. Set your butt back behind you, until your hands grip the bar 3. Hands inside your knees 4. Try and do double overhand until you can\u2019t do that grip anymore due to heavyweight 5. Grip the bar with your fingers - not your palms 3. Pre-Lift 1. Spread the floor with your feet 1. Think about pushing the floor away 2. Hips as high as possible with nipples pointing towards the wall in front of you. 4. Lift 1. Stand it up and squeeze your butt 2. Don\u2019t shrug the bar or bend your elbows Syatt Fitness: Get My Diet &amp; Workout Program \u25ba http:\/\/bit.ly\/SFINNERCIRCLE Subscribe for More Videos \u25ba http:\/\/bit.ly\/jordansyattyoutube - Connect with Jordan Syatt: Instagram \u25ba https:\/\/www.instagram.com\/syattfitness\/ Podcast \u25ba https:\/\/anchor.fm\/jordan-syatt Twitter \u25ba https:\/\/twitter.com\/syattfitness ---- Videography by @elijahhelfman If you liked this video make sure to check out these: The Ultimate Sumo Deadlift Guide (CHECKLIST): https:\/\/www.youtube.com\/watch?v=RdzKhN_fLiY&amp;t=656s The BEST Leg Day Warm-Up (5 Minutes or LESS): https:\/\/www.youtube.com\/watch?v=CgZsHVEf9oU How To Squat Better: 4 Stretches You NEED to Try!: https:\/\/www.youtube.com\/watch?v=sLySd_AuEtk Ben Pollack Shares The Proper Deadlift Setup (AVOID MISTAKES) | Mind Pump: https:\/\/www.youtube.com\/watch?v=HzFDzWHPiWA&amp;t=8s Huge thanks to Jordan Syatt for hosting this video for us. He is a 5x World Record Powerlifter, Precision Nutrition &amp; Westside Barbell certified coach, and has\u00a0been featured in CNN, The Huffington Post, Men\u2019s Fitness and more. Subscribe to Mind Pump TV - https:\/\/goo.gl\/h44uXg CONNECT WITH US: INSTAGRAM: http:\/\/bit.ly\/mindpumpmedia TWITTER: http:\/\/bit.ly\/2vN1qpE FACEBOOK: http:\/\/bit.ly\/2vq95cd SHOP MIND PUMP: http:\/\/bit.ly\/2uvQY6b PRIVATE FACEBOOK GROUP: http:\/\/bit.ly\/2vuntia PODCAST: iTUNES - http:\/\/apple.co\/2vMEPcA STITCHER - http:\/\/bit.ly\/2hQSIAS\"><div class=\"lyte-wrapper\" title=\"How To Sumo Deadlift (The RIGHT Way) | Jordan Syatt\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_cDlOSfu-zHY\"><div id=\"lyte_cDlOSfu-zHY\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcDlOSfu-zHY%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To Sumo Deadlift (The RIGHT Way) | Jordan Syatt<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/cDlOSfu-zHY\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FcDlOSfu-zHY%2F0.jpg\" alt=\"How To Sumo Deadlift (The RIGHT Way) | Jordan Syatt\" width=\"853\" height=\"460\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Adim_adim_uygulama\">Ad\u0131m ad\u0131m uygulama<\/span><\/h3>\n<p class=\"num\" id=\"step1\">Yerdeki halterin \u00f6n\u00fcnde, ayaklar\u0131n\u0131 omuz geni\u015fli\u011finden biraz daha fazla a\u00e7arak dur. Bara yakla\u015f, ancak kaval kemiklerin ona de\u011fmesin; ayaklar\u0131n\u0131n yakla\u015f\u0131k orta b\u00f6l\u00fcm\u00fc bar\u0131n alt\u0131nda kals\u0131n.<\/p>\n<p class=\"num\" id=\"step2\">Dizlerini ve kal\u00e7an\u0131 b\u00fckerek halteri iki elinle yakla\u015f\u0131k omuz geni\u015fli\u011finde, \u00fcstten tutu\u015fla s\u0131k\u0131ca kavra. Kollar\u0131n bacaklar\u0131n\u0131n aras\u0131nda kalmal\u0131d\u0131r. Omuzlar\u0131n\u0131n do\u011frudan bar\u0131n \u00fczerinde, kal\u00e7an\u0131n ise ba\u015f\u0131nla dizlerin aras\u0131nda oldu\u011fundan emin ol.<\/p>\n<p class=\"num\" id=\"step3\">Belinde \u00e7ok hafif bir kavis koru; s\u0131rt\u0131n\u0131n geri kalan\u0131 d\u00fcz olsun. Ba\u015f\u0131n\u0131 omurgan ve kal\u00e7anla ayn\u0131 hizaya getir. G\u00f6vde kaslar\u0131n\u0131 s\u0131k. Art\u0131k ba\u015flang\u0131\u00e7 pozisyonundas\u0131n.<\/p>\n<p class=\"num\" id=\"step4\">Kollar\u0131n d\u00fczken bacaklar\u0131n\u0131 d\u00fczle\u015ftirip ayn\u0131 anda do\u011frularak a\u011f\u0131rl\u0131\u011f\u0131 yerden kald\u0131r. Halteri dikey bir \u00e7izgide yukar\u0131 kald\u0131rmaya \u00e7al\u0131\u015f. Yandan bak\u0131ld\u0131\u011f\u0131nda a\u011f\u0131rl\u0131k kavis \u00e7izmeden d\u00fcz yukar\u0131 hareket etmelidir. Bunun i\u00e7in bar\u0131 kaval kemiklerine yak\u0131n, ancak temas etmeyecek \u015fekilde tutmak en uygunudur.<\/p>\n<p class=\"num\" id=\"step5\">Kal\u00e7an\u0131 hafif\u00e7e \u00f6ne iterek, dik durarak ve bar\u0131 kal\u00e7an\u0131n \u00f6n\u00fcnde tutarak hareketi tamamla. S\u0131rt\u0131ndaki kavisi abartma. Bu konumu k\u0131sa bir s\u00fcre koru.<\/p>\n<p class=\"num\" id=\"step6\">Bacaklar\u0131n\u0131 ve kal\u00e7an\u0131 b\u00fckerek bar\u0131 yeniden a\u015fa\u011f\u0131 indir ve ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n. A\u011f\u0131rl\u0131\u011f\u0131 yere koyabilirsin; ancak tekrar yapmaya devam edeceksen v\u00fccudunu s\u0131k\u0131 tut ve gev\u015feme.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hatalardan_ve_sakatlanmalardan_kacinma\">Hatalardan ve sakatlanmalardan ka\u00e7\u0131nma<\/span><\/h2>\n<p>Sumo deadliftte hata ve sakatlanma olas\u0131l\u0131\u011f\u0131 normal deadliftle ayn\u0131d\u0131r. Bu nedenle disklerini zorlamamak i\u00e7in do\u011fru tekni\u011fe dikkat et. Buna s\u0131rt\u0131n\u0131 kamburla\u015ft\u0131rmamak da dahildir. A\u011f\u0131r y\u00fck alt\u0131nda s\u0131rt\u0131n\u0131n kambur olmas\u0131, omurgana b\u00fcy\u00fck y\u00fck bindirir ve ciddi sakatlanmaya yol a\u00e7abilir. Bu y\u00fczden d\u00fc\u015f\u00fck a\u011f\u0131rl\u0131kla ba\u015flamak ve ayna kar\u015f\u0131s\u0131nda do\u011fru tekni\u011fi \u00e7al\u0131\u015fmak \u00f6nemlidir.<\/p>\n<p>Do\u011fru tekni\u011fi sa\u011flaman\u0131n bir yolu, a\u011f\u0131rl\u0131\u011f\u0131 do\u011frudan yukar\u0131 kald\u0131rmakt\u0131r. Bar, bacaklar\u0131n boyunca dikey hareket etmeli ve kavis \u00e7izmemelidir. Bunu, halterle v\u00fccudun aras\u0131ndaki mesafeyi k\u00fc\u00e7\u00fck tutarak ama bar\u0131 v\u00fccuduna de\u011fdirmeyerek sa\u011flayabilirsin.<\/p>\n<p>Sumo deadlift i\u00e7in tek bir kusursuz ayak pozisyonu yoktur. Ayak parmaklar\u0131n\u0131n mutlaka \u00f6ne bakmas\u0131 gerekti\u011fini s\u00f6yleyenlere kulak asma. Geni\u015f duru\u015fta ayaklar genellikle d\u0131\u015far\u0131 bakar. V\u00fccudunu dinle ve ayaklar\u0131n\u0131, a\u011f\u0131rl\u0131\u011f\u0131n dizlerinde a\u011fr\u0131ya yol a\u00e7mayaca\u011f\u0131 \u015fekilde yerle\u015ftir.<\/p>\n","protected":false},"featured_media":9635,"parent":0,"template":"","meta":[],"muskelgruppe":[1653,1638,1642,1635],"acf":{"isolation-type":"compound","difficulty":"hard","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"","target-muscles":14488,"equipment":5005,"muscles":[5271,5304,5284],"supporting-muscles":null,"training-type":null,"training-plans":[5479,5485,5483,5481,5487,28761],"alternative_exercises":[9170,9162,9144,7180]},"yoast_head":"<title>Sumo deadlift - Talimatlar, bilgiler &amp; alternatifler &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Sumo deadlift: ayak a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 ve bacaklar\u0131n\u0131n aras\u0131ndaki tutu\u015fu ke\u015ffet. 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