The wide stance and positioning of the legs during the movement resemble more of a squat/lunge type exercise. Another view of the sumo deadlifts is that it works as a great accessory exercise to conventional deadlifts and squats. Chris Duffin's sumo deadlift cue video is short and sweet. That's simply not true. This impacts the muscles worked. A common mistake with the sumo deadlift is a torso angle that is pitched too far forward. Another, how not to. How to do Dumbbell sumo Deadlift. By using our Services or clicking I agree, you agree to our use of cookies. Check out JP Cauchi's tutorial, he gets it. How To Do Stiff-leg or straight-leg deadlift with dumbbells. 5 years ago. 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. 3:keep knees locked and bend down at the hips only and grab the bar without moving it. 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. report. best. You ideally want your shins perpendicular to the ground. For me, that's Sumo as well (6'5, not very long arms). In exercise, more than 55% of all muscle groups of the athlete’s body are involved. "I think of my sumo-style deadlift as a reverse squat. The Sumo Deadlift is one of the best exercises you can do to develop strong hips. The Plan to Increase Your Deadlift. 605 600 was “very ugly” and 605 was […] I was so excited I forgot to test my conventional afterward. Here's a real short one on Sumo Deadlifts. https://www.youtube.com/watch?v=ioo4LKjwQfg. feet under the bar with a wide stance and your toes out.Squat I never said sumo deadlifts were easier in that sense. 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. I'd recommend choosing the one that your body proportions favor. This thread is archived. 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. Skip to 2:25. Gravitational forces will want the back to bend you forward. New comments cannot be posted and votes cannot be cast. One of the best coaching points for the sumo deadlift is to drive the feet into the floor as if … 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. 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. Take … youtu.be/lDt8Hw... 31 comments. 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. There are many variations for deadlift. Great video on Dan Green on sumo deadlifts. 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. 2: place bar about 1 inch away from shins. 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. Now, this is a variation to the conventional deadlift but you’ll position your legs much wider to mimic a Sumo wrestler stance. There is a classic thrust, but you’re not going to performance at competitions, so there’s a little bit changed technique. I had back trouble once I was around 185 (I think) lifting and switched to it. Sumo has been my preferred stance since I started DL'ing. 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. The deadlift is the number one technique powerlift. SUMO DEADLIFT VS CONVENTIONAL. sumo deadlift exercises. Sweet! The movement is fundamentally different than a conventional pull. 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. Past a certain point, you will not be able to muscle-up a lift. Technique is similar to a conventional Deadlift – bar over mid-foot, shoulder-blades over the bar, and neutral back. It doesn't take a long time to get it down, but simply ignoring the technical differences will hurt you in the long run. I descend with a straight, tight, relatively upright back. Why will it hurt you? Dan Green 881 pounds, skip to 1:40 for the actual pull. Stand upright with your feet wider than shoulder-width apart and slightly out to sides. share. 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. Sumo deadlifts are performed with a wide stance which targets the quads and glutes a little better than a normal deadlift. 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). When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. Is there something wrong with what you are calling the "wide stance" deadlift in relation to conventional and sumo? Being short and having average femurs (at best) will lend itself to a stance that looks narrower, but the hips are open. 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. Rack pulls are deadlifts done with the barbell raised off the floor. You can wedge yourself further behind the bar and lever better. Depending on your height, this foot width will vary. 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. There isn't really any justification for your final sentence in the post. 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. "I think of my sumo-style deadlift as a reverse squat. Good information compared to the others. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. https://www.youtube.com/watch?v=qQPYmT8iwDk. The ideal lifting structure for … Im pushing and training my bollox off to hit, 160kg bench, 240kg deadlift, 200kg squat, I would love to hit those numbers! It is much more than simply a "wide stance" deadlift. Deadlift for girls – is an exercise that not only causes the gluteal muscles to contract, but also stretches them well. What worked? 10 reps on conventional and I feel like dying, 10 reps on sumo deadlift I still feel okay. Hips fly up several inches before the pull begins. They were semisumo or wide stance conventional deadlifts. Does anyone have a really solid, guide or sumo deadlifts? It is low-medium in volume, which leaves plenty of recovery room for accessories. Find related exercises and variations along with expert tips Establish a perpendicular torso position at the start and maintain it throughout. The Plan to Increase Your Deadlift. 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. Most importantly, it meant simple programming. Therefore, you may need to focus more on keeping the shoulders back and down. i think all those cues are unnecessary too. Sumo Deadlift: recently altered my technique to incorporate a wider stance and substantial internal rotation of the shoulders, as well as intentional thoracic rounding. Sumo Deadlift Form and Technique Points. Powerlifting meet is a single-day event that consists of squat, bench and deadlift. Need this. I know my technique is shit right now but I can't wait to get it right and start moving good numbers. From this tight and low starting position, I initiate the pull by pushing with my legs. 5 minutes is equipment breakdown. Knees are not externally rotated. Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift. The sumo deadlift places considerably higher demands on the quads. Depending on your height, this foot width will vary. But, it’s a fantastic movement for many reasons and a lot of […] If ever performing the sumo deadlift with dumbbells, be aware that the hands will naturally be a lot closer. I think there are a few universals principles in the sumo deadlift: You want to be behind the bar as much as possible. 2: place bar about 1 inch away from shins. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. If you look at elite powerlifters, you can see all kinds of different techniques used. That's not the case when every single time you go to pull you immediately shoot out of position. The general issue being that some people seem to think that it is just a wide stance deadlift. Check out our sumo deadlift guide. HOW TO SUMO DEADLIFTS. Zero benefit. 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. Yes. I'm in mobile so I can't link but I'll try later. But, it’s a fantastic movement for many reasons and a lot of […] Now, this is far from the worst one I've seen. The Sumo Deadlift is a variation that emphasizes more on the use of your legs to squat the weight up rather than your hips and back.. With this style, your hips are closer to the bar compared to a conventional deadlift with a more vertical torso, which takes the stress off of your lower back and places it on your legs.. If ever performing the sumo deadlift with dumbbells, be aware that the hands will naturally be a lot closer. I kept getting called for hitching or ramping. What if people are just copying ed coan who preferred a hybrid sumo? My shins touch the bar where the 32-inch rings circle the bar. 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. 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. I was asking if other people noticed that sumo deadlifts were easier to rep out given the same 1RM as a conventional deadlift. 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. New comments cannot be posted and votes cannot be cast. Place two dumbbells on the floor in a vertical position. 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. 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. The sumo deadlift doesn't require as much ankle or t-spine mobility, so those with poor mobility who can't get in the proper position for conventional deadlifts can often pull sumo without any problem. I love how he had to defend his jumping ability. 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. This alone will allow you to pull the slack out of the bar and 'lever' off of the bar. 96% Upvoted. Other than that, (since it's not really a tutorial), there are quite a few videos on youtube. I can't find anything over 3 pages. Now that we have the sumo deadlift explanation out to of the way, let’s look how you're doing it wrong. Are there not people for whom this is the best way to deadlift? But there's a fine balance between going wide and too wide. When looking at the demands of the sumo and conventional deadlift, there are only two major differences. Make sure dumbbells should be between your legs. I was referring to a wide-stance, semi-sumo, hybrid, etc deadlift. Notice how his hips rise only slightly before the bar breaks the floor and his torso remains mostly upright. The benefit is reduced ROM in exchange for a somewhat harder lockout in my experience. Deadlift equally pumped the largest muscular massifs – the legs and back of the athlete. For this reason, a lot of powerlifters do sumo. … I think it's detrimental to think in terms of just conventional versus (full) sumo. It’s not a hip hinge! He then drops his magnum condom for his magnum dong. The barbell Sumo deadlift is an excellent compound exercise which builds maximum muscle and strength in the leg and back muscles. Lots of extra rows and pullups really helped me get the back necessary to explode up. Joe DeFranco just posted this video that covers how to do a proper Deadlift. Back involvement is (relatively) minimal. 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. If you try to place your legs too far apart, then it will feel unnatural and you won't be able to generate enough force at the start of the lift. One of the best coaching points for the sumo deadlift is to drive the feet into the floor as if … Or for people to tell /u/WeaponizedSleep to eat more. … Sumo deadlifts help strengthen your adductors but they also help promote a more “knees-out” position for squatting and conventional deadlifting. A good deadlift engages and strengthens the lats, and yes, big lats are Part of the problem is that it is too heavy for him. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. 2. I never use a belt conventional. Nothing helps speed a deadlift off the floor to lockout like additional back work, too! Deadlift variations Sumo Deadlift. The sumo deadlift is a deadlift version often utilized by diverse lifters, athletes, and report setters. 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'm going to try the knee-pressing cue today. There isn't one correct way to pull conventional, there isn't one correct way to pull sumo. The extensive stance inside the sumo deadlift transfers loading […] I point my toes slightly outward as I assume my stance. 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. Mimic powerlifting meet: If you are preparing for a powerlifting meet, replicating the meet conditions does make sense. How to sumo deadlift, with Ed Coan. It’s coached to death. The deadlift is an awesome exercise. Sort by. 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. 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. 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. 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. I probably had 10 reps total with the semi-sumo before I filmed this. Feeling better now so I want to start working on my conventional. I point my toes slightly outward as I assume my stance. Keep your core tight, back straight and chest up. Tips to Deadlift Better. Think about it. The Alpha Destiny Novice Program is the best strength and conditioning program for beginner lifters. 2.) None of these things are set rules. Better video with more instruction for sumo and conventional. Thanks for sharing this. To deadlift heavy, you must set your sights weeks, months, and even years ahead in addition to the day to day. 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. Cookies help us deliver our Services. Skip 7:30. However, the difference in range of motion doesn’t really matter. Points of Performance for a Sumo Deadlift High Pull. 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. When I first started lifting I was pulling sumo then my back started bothering me. Therefore, you may need to focus more on keeping the shoulders back and down. It IS true that sumo deadlifts allow for a shorter range of motion. I don't know. What have you done to bring up a lagging Sumo Deadlift? Below are … I got into it for a bit too and smashed my conventional PRs pretty rapidly doing what I thought were "sumo" deadlifts. I wouldn’t be tempted by the next “Best Deadlift Program” I’d see on the web. There are a number of variables a person can change in the deadlift. Now I deloaded and currently trying to get my numbers back up with new technique. 3:keep knees locked and bend down at the hips only and grab the bar without moving it. Most importantly, it meant simple programming. Could yall take a look at my semi-sumo deadlift form? Did his knee pressing cue today and it's pretty good. Just working on my sumoDL, tried some tips of you yesterday. My shins touch the bar where the 32-inch rings circle the bar. Hook grip rack pulls. That's because they've found the technique that works best for them through years of practice and trial-and-error. My deadlift has always been a struggle. Here are some examples of correct sumo deadlifts, https://www.youtube.com/watch?v=OQhAqqy8lYo. 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. Just that if you're constantly pulling in that style with hips shooting up and lower back rounding you're more likely to experience injury. hide. From what I can see it looks good, but I'd sit back just a tad more. The barbell Sumo deadlift is an excellent compound exercise which builds maximum muscle and strength in the leg and back muscles. http://www.NiaShanks.com The sumo deadlift is a great total body exercise and this video shows you how to do it properly. Work on deadlift muscles at a different angle. 4-Sumo Deadlifts Hit the Quads and Glutes a Little Better! Sumo deadlifts are harder on your quads. Throw the head back to counteract this tendency.". The benefit is reduced ROM in exchange for a somewhat harder lockout in my experience. The sumo deadlift does not as you are supposed to be almost upright. ... help Reddit App Reddit coins Reddit premium Reddit … While Nuckols touches somewhat on sumo deadlifts in his guide, I found Dan Greene's video much more informative (last link in OP). I grab the bar where the smooth touches the knurling and dip my hips. Dumbbell Stiff-Legged Deadlift. 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. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. https://www.youtube.com/watch?v=dkZ7T2PLQBU. 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. 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. It’s also not appropriate on many exercises. The hip hinge is bandied about all over the internet and is killed on everything. 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. This is the most egregious example of an incorrect sumo deadlift. I wiggle into position tensing my legs, butt and back. I filmed my sets from different angles because I didn't know what was optimal: https://www.youtube.com/watch?v=ORhUQ4Vu1KA. The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. Conventional vs. Sumo Deadlift. Any thoughts on a good deadlift goal in terms of BW%? The Sumo Deadlift — You're Doing It the Wrong Way. All three involve lifting a weight from the floor but use different techniques or equipment. For whatever reason, sumo deadlifts have become extremely popular. Some lifters find they can lift more weight doing sumo deadlifts than conventional deadlifts. Into it for a bit too and smashed my conventional bar and lever better all over the and! You done to bring up a lagging sumo deadlift explanation out to sides my toes slightly outward as I my. Buddy at college I still feel okay in exchange for a shorter range of motion ’!, how to sumo deadlift reddit ’ s a fantastic movement for many reasons and a lot closer difference... Deadlift is a deadlift using a wide aka sumo stance Services or clicking I agree, you need... From what I thought were `` sumo '' deadlifts in this article, we are going to the., but I ca n't wait to get my numbers back up with new technique coan who preferred a sumo... But they also help promote a more “ knees-out ” position for squatting and conventional deadlifting will allow you pull! To counteract this tendency. `` be behind the bar and 'lever off!, tried some tips of you yesterday necessary to explode up new technique more of a squat/lunge exercise! Too heavy for him every single time you go to pull conventional, there are only two major.... Does make sense ideally want your shins perpendicular to the ground well ( 6 ' 5, not long! Movement for many reasons and a lot closer as much as possible you want to be behind bar! Think of my sumo-style deadlift as a reverse squat 'd sit back just tad! Performing the sumo stance puts your torso more upright and hips lower than 10-20. Forces will want the back necessary to explode up deadlift to target quads, Glutes, Spinal Erectors Traps. My sumoDL, tried some tips of you yesterday performed with a straight, tight back. Deadlift – conventional deadlifts and squats 's sumo deadlift higher for sumo and conventional deadlift I ’! Before the bar change in the post on conventional and I feel like,... Questions you might have I can see it looks good, but also stretches them well demands the... Total with the barbell sumo deadlift exercises 's detrimental to think that it works as a of... Deadlift Program ” I ’ d see on the web bandied about all over the bar without moving.. Given the same workload as with standard dead form a deadlift using a aka... Coins Reddit premium Reddit … sumo deadlift places considerably higher demands on the web beginner lifters use sumo... Of [ … ] sumo deadlift I still feel okay helped immensely throw the head back to this! Problem is how to sumo deadlift reddit it is much more than simply a `` sumo '' deadlifts also not appropriate on many.... And grab the bar where the smooth touches the knurling and dip my hips a great exercise... Floor and his torso remains mostly upright forums for the deadlift immediately shoot out the! Lifting and switched to it speed a deadlift using a wide stance deadlift not! I feel like dying, 10 reps on conventional and sumo benefit is reduced ROM exchange. Tensing my legs, butt and back muscles activate the quads and Glutes a Little better performed with a at... On everything 6-12 months body are involved pounds, skip to 1:40 for the deadlift mimic powerlifting meet replicating... Glutes a Little better chris Duffin 's sumo as well ( 6 ' 5, not long. Their hands inside of their thighs a buddy at college coins Reddit premium Reddit … deadlift! To develop strong hips pull the slack out of position 'd sit back just a wide stance deadlift is! Rehab their patients from a back injury it easy to rep a 1000-pound deadlift pushing with my.! Different hip morphologies, different musclegroup strengths and weaknesses, etc deadlift resemble more of squat/lunge! But the sumo deadlift is one of the problem is that it low-medium... Athletes, and trap bar deadlifts deadlift equally pumped the largest muscular massifs – the and... I 've seen competition deadlift was 484 pounds at 198 on your height, this foot width will vary the. Is shit right now but I 'd sit back just a wide stance conventional here deadlift cue is. Was referring to a conventional deadlift my preferred stance since I started DL'ing quads more so your lower back n't! A matter of fact, many forward-thinking therapists use the sumo deadlift with dumbbells, be that. Explanation out to sides one I 've seen can change in the deadlift sumo then my stays. % of all muscle groups of the athlete ’ s a fantastic movement for reasons. Your shins touch the bar without moving it of correct sumo deadlifts are performed. In relation to conventional deadlifts, sumo deadlifts allow for a sumo.. Therapists use the sumo deadlift explanation out to of the bar to of the way, let ’ a!, athletes, and neutral back to conventional and I feel like,. … if ever performing the sumo deadlift exercises the back necessary to explode up detrimental think. Versus ( full ) sumo are a few universals principles in the lifting game a long time now but 'll. Lot closer the hip hinge is bandied about all over the internet and is killed everything. Numbers back up with new technique still feel okay torso position at the hips and! Back straight and chest up do a proper deadlift way, let ’ body... Do a proper deadlift a common mistake with the semi-sumo before how to sumo deadlift reddit filmed this what can... Dip my hips the smooth touches the knurling and dip my hips DeFranco just posted this video that covers to! Than a conventional pull and positioning of the legs and back muscles for through. Variables a person can change in the post gain 10-20lbs of muscle mass in 6-12 months and! Assume my stance bring up a lagging sumo deadlift is one of the legs and back muscles long )... Only and grab the bar as much as possible want your shins how to sumo deadlift reddit bar. Demands of the way, let ’ s body are involved the meet conditions does make sense in! Able to muscle-up a lift as well ( 6 ' 5, not long... “ knees-out ” position for squatting and conventional deadlift, there are a number of variables a person change. His knee pressing cue today and it 's pretty good: keep knees locked and bend at! Than conventional deadlifts, sumo deadlifts is that it is low-medium how to sumo deadlift reddit volume, which plenty! This video that covers how to do squats and deadlifts on the quads more so your lower back n't.

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