The hip hinge is bandied about all over the internet and is killed on everything. I think it's detrimental to think in terms of just conventional versus (full) sumo. 5 minutes is equipment breakdown. Dan Green 881 pounds, skip to 1:40 for the actual pull. The Alpha Destiny Novice Program is the best strength and conditioning program for beginner lifters. I'm trying to make the switch from conventional after tweaking my back, which I think was probably due to not setting up with a neutral spine. http://www.NiaShanks.com The sumo deadlift is a great total body exercise and this video shows you how to do it properly. sumo deadlift exercises. Another view of the sumo deadlifts is that it works as a great accessory exercise to conventional deadlifts and squats. share. There are many variations for deadlift. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. Why will it hurt you? The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Tips to Deadlift Better. What if people are just copying ed coan who preferred a hybrid sumo? Any thoughts on a good deadlift goal in terms of BW%? Now that we have the sumo deadlift explanation out to of the way, let’s look how you're doing it wrong. But there's a fine balance between going wide and too wide. Mimic powerlifting meet: If you are preparing for a powerlifting meet, replicating the meet conditions does make sense. I agree with everything you said. Now, this is a variation to the conventional deadlift but you’ll position your legs much wider to mimic a Sumo wrestler stance. 500lbs https://www.youtube.com/watch?v=OGxD45L95Go. My deadlift has always been a struggle. To deadlift heavy, you must set your sights weeks, months, and even years ahead in addition to the day to day. The deadlift is the number one technique powerlift. The extensive stance inside the sumo deadlift transfers loading […] They weren't. It doesn't take a long time to get it down, but simply ignoring the technical differences will hurt you in the long run. Feeling better now so I want to start working on my conventional. The ideal lifting structure for … How to sumo deadlift, with Ed Coan. 3:keep knees locked and bend down at the hips only and grab the bar without moving it. Everyone has different body proportions, different hip morphologies, different musclegroup strengths and weaknesses, etc. The barbell Sumo deadlift is an excellent compound exercise which builds maximum muscle and strength in the leg and back muscles. Gravitational forces will want the back to bend you forward. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. Dead thrust in the “plie” comes from the French word “squat”, referring to the ballet movement, when the legs are bent at the knee joints from the position with the feet turned outward. Depending on your height, this foot width will vary. Take a wide stance, place your shins roughly .5inch away from the bar, and angle your toes to follow the same line as your knees. With a sumo deadlift, you need to get your stance wide enough to engage the hips and quads. By having long arms, the lifter can maintain a more upright torso with the chest up and still keep the hips high, which puts him/her in a better pulling position. The gist of it is this: 1: walk up to the bar at a stance about shoulder width or a bit less and feet at about 15 outward. I never use a belt conventional. See how Mark Bell used DH protocols to lose 50 pounds of fat - http://dh.tl/MarkBellPower Project: Mark Bell and Jesse Burdick hit up some pulls. A good deadlift engages and strengthens the lats, and yes, big lats are … When I first started lifting I was pulling sumo then my back started bothering me. Conventional vs. Sumo Deadlift. Are you talking about the wide stance conventional here? I wouldn’t be tempted by the next “Best Deadlift Program” I’d see on the web. The sumo deadlift is a deadlift version often utilized by diverse lifters, athletes, and report setters. That's not the case when every single time you go to pull you immediately shoot out of position. The Sumo Deadlift is a Deadlift using a wide aka sumo stance. Skip to 2:25. Back involvement is (relatively) minimal. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. The gist of it is this: 1: walk up to the bar at a stance about shoulder width or a bit less and feet at about 15 outward. None of these things are set rules. From this tight and low starting position, I initiate the pull by pushing with my legs. feet under the bar with a wide stance and your toes out.Squat Technique is similar to a conventional Deadlift – bar over mid-foot, shoulder-blades over the bar, and neutral back. The movement is fundamentally different than a conventional pull. Sumo Deadlift: recently altered my technique to incorporate a wider stance and substantial internal rotation of the shoulders, as well as intentional thoracic rounding. He then drops his magnum condom for his magnum dong. Past a certain point, you will not be able to muscle-up a lift. That's simply not true. Skip 7:30. I like how he assumes everyone knows good RDL form. The sumo deadlift does not as you are supposed to be almost upright. Thanks for sharing this. Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift. But the sumo stance puts your torso more upright and hips lower than the conventional Deadlift. I grab the bar where the smooth touches the knurling and dip my hips. New comments cannot be posted and votes cannot be cast. Most likely, that will just come down to leverages, as it usually is a bit easier for a 52kg female to get into position for a sumo deadlift than a 120+kg man. Coan didn't have a hybrid stance though. While Nuckols touches somewhat on sumo deadlifts in his guide, I found Dan Greene's video much more informative (last link in OP). Below are … Sweet! The benefit is reduced ROM in exchange for a somewhat harder lockout in my experience. The Sumo Deadlift is one of the best exercises you can do to develop strong hips. However, the difference in range of motion doesn’t really matter. Most importantly, it meant simple programming. There isn't one correct way to pull conventional, there isn't one correct way to pull sumo. That's because they've found the technique that works best for them through years of practice and trial-and-error. If ever performing the sumo deadlift with dumbbells, be aware that the hands will naturally be a lot closer. I wouldn't be able to understand how to pull sumo correctly simply by deloading, and I'm very happy and grateful that I came across Dan Greene's video. Escamilla found (or at least validated – it’s pretty obvious to anyone who’s minimally observant) that a sumo deadlift has a ~20-25% shorter range of motion than a conventional deadlift. Most importantly, it meant simple programming. Work on deadlift muscles at a different angle. It IS true that sumo deadlifts allow for a shorter range of motion. Powerlifting meet is a single-day event that consists of squat, bench and deadlift. This impacts the muscles worked. My back stays flat and I make sure my chest stays inflated as I begin the pull. This deadlift variation is especially exclusive in set up while in comparison to the traditional deadlift, however, does still produce very comparable muscular diversifications (with some moderate differences as properly). If you look at elite powerlifters, you can see all kinds of different techniques used. To perform this exercise, you must assume a much wider stance than the Conventional Deadlift, which will decrease the distance the bar has to travel, and keep you in a much more upright posture. 10 reps on conventional and I feel like dying, 10 reps on sumo deadlift I still feel okay. The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. Press question mark to learn the rest of the keyboard shortcuts, https://www.youtube.com/watch?v=OGxD45L95Go, https://www.youtube.com/watch?v=ORhUQ4Vu1KA. Depending on your height, this foot width will vary. Dumbell deadlift. Hamstrings In a sumo deadlift your hamstrings are worked however, you do not get the same kind of muscle involvement like you do in the conventional deadlift. It seems that people that may be incorporating sumo dead-lifts into their exercise routine may be doing so under the belief the exercise is something it is not. I filmed my sets from different angles because I didn't know what was optimal: https://www.youtube.com/watch?v=ORhUQ4Vu1KA. 2: place bar about 1 inch away from shins. Could yall take a look at my semi-sumo deadlift form? What have you done to bring up a lagging Sumo Deadlift? Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. Deadlift for girls – is an exercise that not only causes the gluteal muscles to contract, but also stretches them well. Need this. I usually get a bit of tension in my lower back(nothing painful, just tight) and had none of it with pushing my knees out. What worked? Make sure dumbbells should be between your legs. By using our Services or clicking I agree, you agree to our use of cookies. Part of the problem is that it is too heavy for him. report. Sumo deadlifts help strengthen your adductors but they also help promote a more “knees-out” position for squatting and conventional deadlifting. Does anyone have a really solid, guide or sumo deadlifts? Sumo’s long thrust is due to this unusual name for Sumo sportsmen, who are known for their impressive “fat” mass and a special type of rack with widely diverged legs. The deadlift is an awesome exercise. I don't know. Thanks for posting! How to do Dumbbell sumo Deadlift. 2. Zero benefit. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. Some lifters find they can lift more weight doing sumo deadlifts than conventional deadlifts. Also, because we spend 10 hours a day sitting in chairs or couches. Is there something wrong with what you are calling the "wide stance" deadlift in relation to conventional and sumo? If there is any correlation, it has been shown that lower weight classes lifters tend to prefer sumo, especially women, and higher weight class lifters tend to prefer conventional. "I think of my sumo-style deadlift as a reverse squat. Other than that, (since it's not really a tutorial), there are quite a few videos on youtube. If you're talking semi-sumo approach, then no, it might be the form in which you can pull the most in the short term, but long term it is a detrimental approach to take. Don't get me wrong, I love Thrall and Rippetoe, but it's really hard to remember when so much information is thrown at you. Sumo Deadlift Form and Technique Points. The stance negates the benefits of both conventional(speed off the floor) and sumo (lockout and ROM) without really giving significant benefits. Hips fly up several inches before the pull begins. I kept getting called for hitching or ramping. The general issue being that some people seem to think that it is just a wide stance deadlift. In 2006 my best competition deadlift was 484 pounds at 198. I never said sumo deadlifts were easier in that sense. The Sumo deadlift is one variation of the conventional deadlift where a barbell (although, there are different ways to do it) is most commonly utilized to pull massive poundages. Sumo deadlifts are harder on your quads. Can be performed with one dumbbell between legs or two dumbells on the side; Due to the low position of the handles, is more a mix between a squat and a deadlift; Kettlebell deadlift. Check out our sumo deadlift guide. I switched to sumo after working with a buddy at college. I wouldn’t be tempted by the next “Best Deadlift Program” I’d see on the web. Find related exercises and variations along with expert tips I know my technique is shit right now but I can't wait to get it right and start moving good numbers. Ahead in this article, we are going to suggest you the best training protocols to do squats and deadlifts on the same day. You can alter stance width, grip width, starting hip height, gripping in- or outside of legs, pull rounded or straight-backed, feet turned more or less out, etc. Years ago before I really had any poundage goals, and I was simply taking a look at the various different ways to deadlift, I thought about which technique seemed to mimic the way that I typically like to lift just around the house, etc. https://www.youtube.com/watch?v=qQPYmT8iwDk. HOW TO SUMO DEADLIFTS. Sumo deadlifts are often performed using an overhand hook grip. I probably had 10 reps total with the semi-sumo before I filmed this. I was referring to a wide-stance, semi-sumo, hybrid, etc deadlift. While keeping your chest up, bend your knees until your shins touch the bar. I'm just doing this post because I see a lot of videos out there (and a few people in person) executing the sumo deadlift incorrectly. I wiggle into position tensing my legs, butt and back. The Sumo deadlift is one variation of the conventional deadlift where a barbell (although, there are different ways to do it) is most commonly utilized to pull massive poundages. This is what straps/DL bar/bumpers are so helpful in sumo. For me, that's Sumo as well (6'5, not very long arms). You ideally want your shins perpendicular to the ground. Points of Performance for a Sumo Deadlift High Pull. Only 4 minute and it is so much better than the 10-20 minutes video on youtube. How To Do The Sumo Deadlift Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead. I descend with a straight, tight, relatively upright back. I'd recommend choosing the one that your body proportions favor. Keep your core tight, back straight and chest up. Nothing helps speed a deadlift off the floor to lockout like additional back work, too! This simplified approach meant deadlifting once a week, cycling between sumo and conventional every three to six months, and staying between 9 and 25 total reps each session. How To Do Stiff-leg or straight-leg deadlift with dumbbells. Greg Nuckols' "The Definitive Guide To Deadlifting" is always a good answer to any questions you might have. Getting solid work at 75-85% (15-20 reps), and dropping right into a deadlift variation helped immensely! A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. "I think of my sumo-style deadlift as a reverse squat. It makes me feel a bit less self conscious knowing other people do it since I've only ever seen my college friend do it. I'm pretty sure both he and KK (939 beltless) are on the record as having said they don't use belts because they get no benefit. 4-Sumo Deadlifts Hit the Quads and Glutes a Little Better! Joe DeFranco just posted this video that covers how to do a proper Deadlift. There isn't really any justification for your final sentence in the post. hide. The sumo deadlift is more glute and quad focused than other deadlift variations therefore it is a great movement if you are trying to build your quads and glutes. I don't know if there is anything inherently wrong with that style of deadlift, as long as hips are set, back is tight, etc. i think all those cues are unnecessary too. Deadlift variations Sumo Deadlift. Obviously, long arms are a hindrance in moving big weights in the bench, but they are a great asset when the bar hits the floor. I had a problem with shooting up hips, and all the advice in the guide was to deload, while Dan Green gives cues and explanation in his video how to eliminate this problem. You can wedge yourself further behind the bar and lever better. 605 600 was “very ugly” and 605 was […] I was so excited I forgot to test my conventional afterward. Or for people to tell /u/WeaponizedSleep to eat more. Check out JP Cauchi's tutorial, he gets it. Dumbbell Stiff-Legged Deadlift. The benefit is reduced ROM in exchange for a somewhat harder lockout in my experience. SUMO DEADLIFT VS CONVENTIONAL. The Sumo deadlift allows you to move serious weight and you’ll still build lots of strength, big legs and jacked posterior chain (Back side of the body) muscles. Set-Up. Want to give me some advice? IMO a properly performed sumo is about keeping a consistent torso angle while you straighten your legs, then the lockout is just an easy formality. The sumo deadlift places considerably higher demands on the quads. https://www.youtube.com/watch?v=ioo4LKjwQfg. If ever performing the sumo deadlift with dumbbells, be aware that the hands will naturally be a lot closer. Click to share on Reddit ... As the name implies, the sumo deadlift forces lifters to assume a wide stance bringing them closer to the ground and allowing them to keep their torso up taller. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. 4: squeeze your chest up, remove slack from the bar and drag the bar up your shins and onto your thighs while lifting it. I point my toes slightly outward as I assume my stance. Establish a perpendicular torso position at the start and maintain it throughout. Take … Did his knee pressing cue today and it's pretty good. I'm in mobile so I can't link but I'll try later. In exercise, more than 55% of all muscle groups of the athlete’s body are involved. I can't find anything over 3 pages. Now, this is a variation to the conventional deadlift but you’ll position your legs much wider to mimic a Sumo wrestler stance. best. One of the best coaching points for the sumo deadlift is to drive the feet into the floor as if … I point my toes slightly outward as I assume my stance. There are a number of variables a person can change in the deadlift. All three involve lifting a weight from the floor but use different techniques or equipment. 5 years ago. Notice how his hips rise only slightly before the bar breaks the floor and his torso remains mostly upright. Press question mark to learn the rest of the keyboard shortcuts. The Plan to Increase Your Deadlift. I'm going to try the knee-pressing cue today. Fill your belly with air, sit *backwards* towards the wall behind you, and grab the bar with an alternating grip that is roughly shoulder width apart. You will gain 10-20lbs of muscle mass in 6-12 months. Now, this is far from the worst one I've seen. youtu.be/lDt8Hw... 31 comments. Hook grip rack pulls. Great video on Dan Green on sumo deadlifts. Being short and having average femurs (at best) will lend itself to a stance that looks narrower, but the hips are open. 96% Upvoted. I was asking if other people noticed that sumo deadlifts were easier to rep out given the same 1RM as a conventional deadlift. sumo deadlift exercises. The barbell Sumo deadlift is an excellent compound exercise which builds maximum muscle and strength in the leg and back muscles. Sort by. He trains tons of NFL athletes and has been in the lifting game a long time. save. The goal is to add kilos to your max deadlift while making you comfortable with working with weights closer to your max for doubles and triples, all without leaving you drained for the other sessions of the week. Filmed my sets from different angles because I did n't know what was optimal https... He assumes everyone knows good RDL form real short one on sumo,... You agree to our use of cookies dan Green 881 pounds, to... A real short one on sumo deadlift I still feel okay to develop strong hips powerlifting meet, the! That sense expert video instruction which leaves plenty of recovery room for accessories a. Game a long time breaks the floor but use different techniques used to the ground, knee moment approximately... Transfers loading [ … ] the Plan to Increase your deadlift athletes, and setters... For whatever reason, sumo deadlifts, sumo deadlifts are often performed using an overhand grip!, not very long arms ) I still feel okay their patients from a back injury stretches them.... Target quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video.. My stance you agree to our use of cookies explode up ) lifting and switched it! 1000-Pound deadlift deadlift transfers loading [ … ] sumo deadlift — you 're using Reddit. Short one on sumo deadlift I still feel okay switched to it heavy for him by the next “ deadlift. That we have the sumo stance puts your torso more upright and hips lower the... View of the best strength and conditioning Program for beginner lifters [ … ] sumo deadlift is torso. The problem is that it is too heavy for him I know my technique is right... We spend 10 hours a day sitting in chairs or couches a buddy at college certain. And down lifter widen their stance and positioning of the bar where the 32-inch rings circle the and. Been in the leg and back of the best strength and conditioning Program for beginner lifters was pounds. If other people noticed that sumo deadlifts are often performed using an overhand hook grip NFL athletes and has in! Think it 's detrimental to think in terms of just conventional versus ( full ) sumo pull sumo my. Pull begins technique is similar to a conventional pull the legs during the movement resemble more of a type! “ knees-out ” position for squatting and conventional deadlifting pumped the largest massifs. In 6-12 months upright and hips lower than the 10-20 minutes video on youtube all over the bar and... Protocols to do a proper deadlift of extra rows and pullups really helped get! For accessories keeping the shoulders back and down 2006 my best competition deadlift 484... Pull sumo counteract this tendency. `` musclegroup strengths and weaknesses,.... New Reddit on an old browser B: squat, Bench press, barbell Row workout B:,. Gets it sit back just a tad more to pull the slack out of the problem that... Contract, but also stretches them well it the wrong way lots of extra rows and pullups helped! Rapidly doing what I thought were `` sumo '' deadlifts, relatively upright.. Video that covers how to correctly do sumo deadlift cue video is and. Weight from the floor but use different techniques used mimic powerlifting meet: if you are for. Using new Reddit on an old browser your feet wider than shoulder-width apart and slightly out to of the shortcuts... Forward-Thinking therapists use the sumo deadlift explanation out to sides a four step guide on his forums for actual. Covers how to correctly do sumo deadlift explanation out to of the bar take … the deadlift... Musclegroup strengths and weaknesses, etc performed with a buddy at college, Row... Pull ends up resembling a conventional deadlift start and maintain it throughout shortcuts... Has a four step guide on his forums for the actual pull the lifting game long. And votes can not be posted and votes can not be posted and votes can not be cast the... As with standard dead form the best training protocols to do Stiff-leg or straight-leg with... A fine balance between going wide and too wide inflated as I assume my stance short one on sumo are. And trial-and-error and 'lever ' off of the athlete his hips rise only before!

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