Crossfit Trainer Practice Test Level 1

Which of the following signifies an incorrect descent in the sumo deadlift?

1. Shoulders staying over the bar

2. Hips flexing before the arms extend

3. Feet moving wider apart

4. Bar still in contact with shins

The correct answer is: Hips flexing before the arms extend

In the sumo deadlift, the correct descending mechanics are crucial for maintaining stability and safety throughout the lift. The specific action of the hips flexing before the arms extend indicates a breakdown in proper lifting form. This occurs because the lifter is likely bending at the hips prematurely, which can lead to poor leverage and a potential risk of injury. Proper technique dictates that as you lower your body into the starting position, the hips and the arms should move together—a simultaneous extension and flexion—to ensure that the barbell path remains close to the body, maximizing power generation from the legs and minimizing strain on the lower back. In contrast, the other options contribute positively to a proper sumo deadlift descent. Keeping the shoulders over the bar helps maintain balance and control, preventing the lifter from pulling with their back. Feet moving wider apart is a characteristic of the sumo stance itself, allowing for better engagement of the glutes and inner thigh muscles. Lastly, having the bar in contact with the shins throughout the movement is critical in maintaining an optimal bar path, enabling the lifter to effectively transfer force from the legs through to the lift, while also keeping the body safe.