Sumo deadlifts are a great way to shorten the range of motion necessary to execute a the movement on a straight bar. As a hip-dominant movement, they're an awesome way to improve strength in the lower extremities. However, without adequate mobility, it won't be long until they start to crank aggressively on your hips and cause irritation. To remain durable in a sumo stance, you should hone in on your ability to abduct and externally rotate at your hips. The more range you can control through these joint motions, the more likely you are to keep your hips healthy under load.
The video below breaks down Bear Sit Progressive/Regressive Angular Isometric Loading (PAILs/RAILs), which is by far my favorite way to teach people how to properly build tension in abduction and external rotation.
The key in bear sit is to make sure that you're not using your elbows to crank your hips into a position they cannot actively get into. Training this position isometrically is a great way to understand proper tension of the lower extremities when setting up your shins on the bar. If you could mimic the same feeling deadlifting as you can in bear sit, you're building solid tension throughout the lower half of your body.
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