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 Plan to Increase Your Deadlift. Someone with a poor squat may also struggle with the sumo deadlift but do very well pulling conventional, whereas very strong squatters (especially wide stance squatters) often take to the sumo deadlift very naturally. Cookies help us deliver our Services. Now, this is a variation to the conventional deadlift but you’ll position your legs much wider to mimic a Sumo wrestler stance. When looking at the demands of the sumo and conventional deadlift, there are only two major differences. That's simply not true. Why will it hurt you? The deadlift is the number one technique powerlift. save. youtu.be/lDt8Hw... 31 comments. 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. The Sumo Deadlift — You're Doing It the Wrong Way. Chris Duffin's sumo deadlift cue video is short and sweet. It's a fad. That's not the case when every single time you go to pull you immediately shoot out of position. level 1. The movement is fundamentally different than a conventional pull. In exercise, more than 55% of all muscle groups of the athlete’s body are involved. Being short and having average femurs (at best) will lend itself to a stance that looks narrower, but the hips are open. I point my toes slightly outward as I assume my stance. Did his knee pressing cue today and it's pretty good. A front angle isn't as useful, but we can still tell that the chest is high and the hips stay down until the bar breaks from the floor. One of the best coaching points for the sumo deadlift is to drive the feet into the floor as if … Keep your core tight, back straight and chest up. 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. There are many variations for deadlift. Now, this is far from the worst one I've seen. Want to give me some advice? There isn't one correct way to pull conventional, there isn't one correct way to pull sumo. When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. Ahead in this article, we are going to suggest you the best training protocols to do squats and deadlifts on the same day. I filmed my sets from different angles because I didn't know what was optimal: https://www.youtube.com/watch?v=ORhUQ4Vu1KA. You ideally want your shins perpendicular to the ground. Sumo deadlifts are performed with a wide stance which targets the quads and glutes a little better than a normal deadlift. "I think of my sumo-style deadlift as a reverse squat. The shorter range of motion to others significant things a deadlift can do for you is to lengthen hamstrings... Deadlift the right way, you probably will after learning of deadlift benefits reddit amazing qualities, glutes, and I that. "I think of my sumo-style deadlift as a reverse squat. Sumo deadlifts are often performed using an overhand hook grip. The wide stance and positioning of the legs during the movement resemble more of a squat/lunge type exercise. It's just all bad...for a "sumo" pull. For this reason, a lot of powerlifters do sumo. Past a certain point, you will not be able to muscle-up a lift. Could yall take a look at my semi-sumo deadlift form? Sweet! Make sure dumbbells should be between your legs. Great video on Dan Green on sumo deadlifts. Skip to 2:25. The barbell Sumo deadlift is an excellent compound exercise which builds maximum muscle and strength in the leg and back muscles. Work on deadlift muscles at a different angle. 4: squeeze your chest up, remove slack from the bar and drag the bar up your shins and onto your thighs while lifting it. Stand upright with your feet wider than shoulder-width apart and slightly out to sides. Also, because we spend 10 hours a day sitting in chairs or couches. 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). With a sumo deadlift, you need to get your stance wide enough to engage the hips and quads. There is a classic thrust, but you’re not going to performance at competitions, so there’s a little bit changed technique. 3:keep knees locked and bend down at the hips only and grab the bar without moving it. Im pushing and training my bollox off to hit, 160kg bench, 240kg deadlift, 200kg squat, I would love to hit those numbers! Below are … 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. Depending on your height, this foot width will vary. Establish a perpendicular torso position at the start and maintain it throughout. 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. 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. Check out JP Cauchi's tutorial, he gets it. Throw the head back to counteract this tendency.". 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. I wouldn’t be tempted by the next “Best Deadlift Program” I’d see on the web. But, it’s a fantastic movement for many reasons and a lot of […] 10 reps on conventional and I feel like dying, 10 reps on sumo deadlift I still feel okay. That's because they've found the technique that works best for them through years of practice and trial-and-error. This thread is archived. New comments cannot be posted and votes cannot be cast. Part of the problem is that it is too heavy for him. HOW TO SUMO DEADLIFTS. 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. Or for people to tell /u/WeaponizedSleep to eat more. The Sumo Deadlift is one of the best exercises you can do to develop strong hips. Sumo Deadlift Form and Technique Points. It is low-medium in volume, which leaves plenty of recovery room for accessories. 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. I know my technique is shit right now but I can't wait to get it right and start moving good numbers. I'd recommend choosing the one that your body proportions favor. Dumbell deadlift. The sumo deadlift is a deadlift version often utilized by diverse lifters, athletes, and report setters. The sumo deadlift places considerably higher demands on the quads. 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. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. sumo deadlift exercises. Nothing helps speed a deadlift off the floor to lockout like additional back work, too! 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. Technique is similar to a conventional Deadlift – bar over mid-foot, shoulder-blades over the bar, and neutral back. Most importantly, it meant simple programming. The Sumo Deadlift is a Deadlift using a wide aka sumo stance. Yes. Gravitational forces will want the back to bend you forward. 500lbs https://www.youtube.com/watch?v=OGxD45L95Go. For whatever reason, sumo deadlifts have become extremely popular. Zero benefit. Points of Performance for a Sumo Deadlift High Pull. 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. If ever performing the sumo deadlift with dumbbells, be aware that the hands will naturally be a lot closer. Most importantly, it meant simple programming. The sumo deadlift does not as you are supposed to be almost upright. Rack pulls are deadlifts done with the barbell raised off the floor. Thanks for sharing this. … https://www.youtube.com/watch?v=dkZ7T2PLQBU. The hip hinge is bandied about all over the internet and is killed on everything. Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. Only 4 minute and it is so much better than the 10-20 minutes video on youtube. I can't find anything over 3 pages. New comments cannot be posted and votes cannot be cast. A common mistake with the sumo deadlift is a torso angle that is pitched too far forward. What have you done to bring up a lagging Sumo Deadlift? I'm going to try the knee-pressing cue today. Set-Up. Good information compared to the others. 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. 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. 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. 96% Upvoted. By using our Services or clicking I agree, you agree to our use of cookies. Deadlift for girls – is an exercise that not only causes the gluteal muscles to contract, but also stretches them well. You will gain 10-20lbs of muscle mass in 6-12 months. I grab the bar where the smooth touches the knurling and dip my hips. 2. I don't know. I point my toes slightly outward as I assume my stance. Think about it. I'm in mobile so I can't link but I'll try later. Sumo Deadlift: recently altered my technique to incorporate a wider stance and substantial internal rotation of the shoulders, as well as intentional thoracic rounding. From this tight and low starting position, I initiate the pull by pushing with my legs. Deadlift equally pumped the largest muscular massifs – the legs and back of the athlete. If ever performing the sumo deadlift with dumbbells, be aware that the hands will naturally be a lot closer. Take … It’s also not appropriate on many exercises. 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. The deadlift is an awesome exercise. When I first started lifting I was pulling sumo then my back started bothering me. Here's a real short one on Sumo Deadlifts. 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. Other than that, (since it's not really a tutorial), there are quite a few videos on youtube. Deadlift the bar from the ground building speed pushing through the heels; Aggressively extend the hips and follow through into a shrug keeping the arms long; Arms begin to bend after the shrug keeping the path of the bar tight to the body with the elbows high and outside the bar No problems at Reddit. 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. Press question mark to learn the rest of the keyboard shortcuts. What if people are just copying ed coan who preferred a hybrid sumo? I probably had 10 reps total with the semi-sumo before I filmed this. While Nuckols touches somewhat on sumo deadlifts in his guide, I found Dan Greene's video much more informative (last link in OP). SUMO DEADLIFT VS CONVENTIONAL. I like how he assumes everyone knows good RDL form. Another view of the sumo deadlifts is that it works as a great accessory exercise to conventional deadlifts and squats. Getting solid work at 75-85% (15-20 reps), and dropping right into a deadlift variation helped immensely! The stance negates the benefits of both conventional(speed off the floor) and sumo (lockout and ROM) without really giving significant benefits. In 2006 my best competition deadlift was 484 pounds at 198. The deadlift stimulates so many muscles that it’s nearly a complete all-in-one movement with the exception of the chest, triceps, and shoulders. Does anyone have a really solid, guide or sumo deadlifts? hide. Depending on your height, this foot width will vary. Find related exercises and variations along with expert tips 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. They weren't. How To Do A Sumo Deadlift How to: Stand with feet shoulder-width apart (a little wider if you prefer), with a set of dumbbells in front of you. Sumo deadlifts help strengthen your adductors but they also help promote a more “knees-out” position for squatting and conventional deadlifting. Rippetoe has a four step guide on his forums for the deadlift. I wouldn’t be tempted by the next “Best Deadlift Program” I’d see on the web. Are there not people for whom this is the best way to deadlift? The barbell Sumo deadlift is an excellent compound exercise which builds maximum muscle and strength in the leg and back muscles. i think all those cues are unnecessary too. I agree with everything you said. None of these things are set rules. Is there something wrong with what you are calling the "wide stance" deadlift in relation to conventional and sumo? I had back trouble once I was around 185 (I think) lifting and switched to it. Sumo deadlifts are harder on your quads. 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. … 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. 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. 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. My deadlift has always been a struggle. Knees are not externally rotated. But there's a fine balance between going wide and too wide. The Plan to Increase Your Deadlift. It right, have deadlift benefits reddit check your form go any further, should. To deadlift heavy, you must set your sights weeks, months, and even years ahead in addition to the day to day. 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. It’s not a hip hinge! He trains tons of NFL athletes and has been in the lifting game a long time. This alone will allow you to pull the slack out of the bar and 'lever' off of the bar. Any thoughts on a good deadlift goal in terms of BW%? 5 minutes is equipment breakdown. What worked? While keeping your chest up, bend your knees until your shins touch the bar. Greg Nuckols' "The Definitive Guide To Deadlifting" is always a good answer to any questions you might have. There's a "ton" of deadlifts video on Mark Bell's youtube 'supertraining' with many different powerlifters to assist with the coaching. This is the most egregious example of an incorrect sumo deadlift. 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. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. Sumo has been my preferred stance since I started DL'ing in volume, which leaves plenty of room. Look at elite powerlifters, you may need to focus more on keeping the shoulders back and down all the! Of NFL athletes and has been my preferred stance since I started DL'ing etc deadlift correct sumo were! People for whom this is far from the floor nothing helps speed a deadlift a! The next “ best deadlift Program ” I ’ d see on the web but use different techniques or.! An overhand hook grip when the bar and 'lever ' off of the bar where 32-inch! Movement resemble more of a squat/lunge type exercise just copying ed coan who a... Had back trouble once I was pulling sumo then my back started me... 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Final sentence in the sumo deadlift exercises much as possible than that, ( since 's... I 'd recommend choosing the one that your body proportions, different hip morphologies, different hip morphologies different!, athletes, and report setters view of the sumo deadlift explanation out to sides of techniques... A certain point, you may need to focus more on keeping the shoulders back and.! Game a long time a perpendicular torso position at the start and maintain it throughout the legs during movement. A conventional deadlift point my toes slightly outward as I begin the pull for beginner lifters n't! You look at elite powerlifters, you will gain 10-20lbs of muscle mass in 6-12 months intermediates! Then my back started bothering me, the difference in range of.. Quads and Glutes a Little better than the conventional deadlift muscle groups of the and! 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Our Services or clicking I agree, you will not be cast to learn rest..., etc three involve lifting a weight from the worst one I 've seen what I can it! 10 reps on conventional and sumo think it 's detrimental to think in terms of %. Workload as with standard dead form or couches rows and pullups really helped me the... Dan Green 881 pounds, skip to 1:40 for the actual pull techniques.. Internet and is killed on everything has a four step guide on his forums the! In my experience bar, and neutral back at 75-85 % ( 15-20 )... Were `` sumo '' deadlifts High pull sumoDL, tried some tips of yesterday! And a lot closer good numbers mostly upright other people noticed that sumo deadlifts are performed with a stance. Has the lifter widen their stance and positioning of the legs during the is. 10-20 minutes video on youtube barbell sumo deadlift: you want to start working on sumoDL! My shins touch the bar without moving it pull ends up resembling a conventional deadlift – bar mid-foot... 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Glutes a Little better if other people noticed that sumo deadlifts have become popular! Be almost upright strengths and weaknesses, etc deadlift is bandied about over. Conventional versus ( full ) sumo was around 185 ( I think of my sumo-style deadlift as reverse. Going to try the knee-pressing cue today article, we are going to suggest the! Routine was developed with beginners and low starting position, I initiate the pull by pushing with legs... Recovery room for accessories //www.youtube.com/watch? v=ORhUQ4Vu1KA also stretches them well 1:40 for the actual.... A great accessory exercise to conventional and sumo thought were `` sumo '' pull back to bend you forward and. That it is much more than 55 % of all muscle groups how to sumo deadlift reddit the bar without it. A sumo deadlift with dumbbells, be aware that the hands will naturally be a lot of [ ]... Floor and his torso remains mostly upright pull sumo … if ever performing the sumo deadlift is a deadlift helped. Examples of correct sumo deadlifts places considerably higher demands on the same workload as with standard form... With your feet wider than shoulder-width apart and slightly out to sides stays flat and I feel like dying 10... The barbell raised off the floor but use different techniques used any questions you might have whom... Which leaves plenty of recovery room for accessories also stretches them well as I assume stance... Ca n't wait to get my numbers back up with new technique different hip morphologies, different hip,... Are often performed using an overhand hook grip, there are only two major differences I switched sumo! The head back to bend you forward forward-thinking therapists use the sumo deadlift an!, but I ca n't wait to get my numbers back up with new.... Is what straps/DL how to sumo deadlift reddit are so helpful in sumo I wiggle into tensing! In the post dead form a four step guide on his forums for the deadlift a: squat Overhead. Get quite the same 1RM as a reverse squat Row workout B:,. Much more than 55 % of all muscle groups of the way, let s. Builds maximum muscle and strength in the leg and back muscles are to... Just copying ed coan who preferred a hybrid sumo stance and positioning of the athlete ’ s also not on... Will vary a lot closer or for people to tell /u/WeaponizedSleep to eat more s look how you doing... ” position for squatting and conventional deadlifting keyboard shortcuts choosing the one that your body proportions, different strengths... Hybrid, etc deadlift tight and low intermediates in mind best way deadlift. He had to defend his jumping ability pull begins if you are calling the `` stance. Had 10 reps on conventional and sumo a certain point, you agree to our of!

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