http://www.strengthandconditioningresearch.com/2012/12/03/muscle-activation-in-deadlifts/, That's not quite what the article says, especially on regards to glute/lower back, 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. Deadlfts are stupid. I only switched to sumo to get a feel for it. I'm 6'0 and I've never tried sumo but conventional feels fine for me. I moved each foot about an inch a week. 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. The sumo deadlift is cheating, this phrase is commonly thrown around in various powerlifting circles.The controversy often centers around the differences in range of motion between the sumo … Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. Also, because we spend 10 hours a day sitting in chairs or couches. I'd recommend choosing the one that your body proportions favor. Loved that guy and his approach to lifting! After practicing it for a month or so I learned that a wide stance was more efficient for my body. I can't imagine many powerlifter excluding the elite of the elite pulling heavier at that bodyweight. 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. The deadlift is an awesome exercise. I would have actually looked at examining my form more closely and got feedback from someone constantly. From the archives of lifting and gym fails comes this guy Uncle Harry A.K.A "Skeeter" and his deadlift accident. As in which deadlift should be used when targeting specific muscles etc. It's not so much about height as it is about your proportions. Some hyperextensions in high reps if my back felt funky. Getting it off the floor was my problem too, but for me the issue was my quads that weren't pulling (or pushing in this case) their weight. Als ik deze echter doe is mn onderrug een te beperkende factor (ik doe de deadlift op mn benendag voor hamstrings en kont). There's nothing that says you can't train deads like other lifts, I think the voodoo surrounding it leads people to only pull heavy and be afraid to actually work it which is dumb. It's all very structured, unlike my lifting, eh. What have you done to bring up a lagging Sumo Deadlift? The sumo deadlift has a much shorter range of motion (estimated to be 25-40% less than the standard deadlift in one study). 0:00 . My own Best set to date was 545x2 @200lb. I'm 6'3 with long legs and small torso. "Posts must have context with your numbers" Who knew! Have you always had that mobility or is it something you worked towards? What did you do to break the plateau? Log in or sign up to leave a comment Log In Sign Up. I probably would have done a lot more posterior chain work as well. Any thoughts on a good deadlift goal in terms of BW%? I do not see a problem with using Sumo and personally I would love to do the same. Conventional uses a bit more calf. I took a moderate stance, with my shins basically parallel. Difficulties. 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). The sumo deadlift, on the other hand, is slightly more nuanced and technical. I find the sumo to be easier on my back. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". Deficit conventional sometimes and not from large deficits, tried deficit sumo for a long time and went absolutely nowhere since it just made an even shittier starting position. Had some B.C. I got into it for a bit too and smashed my conventional PRs pretty rapidly doing what I thought were "sumo" deadlifts. He was lifting at Hepburn's old gym on Hastings out in Burnaby B.C. At 65. Also foot placement helped drastically. He takes 135 as per the usual norm and does 3 easy ones. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. This dance goes on all the way up to 350 where the guy doesn't quite make it to a full standing position, but puts the bar back down like it was a crate of eggs. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. What worked? So there it is. Go figure, eh. They go to 185 and the guy does it like nothing. best. If you're a beginner, or fairly low intermediate, these threads are meant to be more of a guide for later reference. In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate.However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. Have been pulling conventional for a year plus. Deadlift. That guy who could lift 350 like that. P.S. Farmer walks, trap bar deadlifts, lever squats, SSB squats, and lots and lots of double kettlebell swings are some of my main movements. Would you care to share your general mobility routine? I'm not an exceptional sumo puller by any means (700 at 242), but mine has come a long way from the days when it was >200lbs less than my conventional. This was not optimal in terms of greatest mechanical advantage, but I was not mobile enough to widen my stance, and not built properly for narrower stance. Learning sumo was hard at first but once i learned to open my hips up more and flex my glutes at the top its been gravy from there. That was it. I gotta say Sumo doesn't work for me. It seems like shorter people do conventional and taller do sumo. The sumo deadlift is an exercise becoming increasingly popular in the strength and conditioning environment, both for improving physical performance and as a potential rehabilitation tool. This sets up the first phase where one drives through the legs and the back stays the same angle. 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. Using a sumo deadlift stance and grip, stand until the barbell gets to mid/upper thigh height. I'm 162cm (sorry im Aussie) so Im pretty short. The greater upper-trap activity is likely due to the more erect torso during the sumo-style deadlift. . So, stuck at 405 Sumo. . nog even een vraagje, de soorten deadlift die ik op dit forum het meeste voorbij hoor komen zijn de stiff legged en de 'normale' . A conventional Deadlift works the spinal erectors - two columns going down each side of the spine. Whichever feels right and fits your body type. Geplaatst door Kjell Aink op aug 31, 2016. http://www.NiaShanks.com The sumo deadlift is a great total body exercise and this video shows you how to do it properly. Lots of extra rows and pullups really helped me get the back necessary to explode up. If I try to force too much frequency with sumo, the tightness in my hips just builds up to a point where my positioning gets worse and worse. Deficits. 645 sumo at 168 bodyweight here. Does one easy rep with it, and buddy notices the guy has a homemade leather deal on his right forearm. Het […] In 2006 my best competition deadlift was 484 pounds at 198. . It can be done by using quite heavy weights and heavy loads. I'm 5'7 and prefer sumo. Same old guy told me, this is when he was 74, that he could probably reg dead 400 any time in street clothes (not a snappy dresser) with no more than two warmup sets. It's in finnish but you get the idea by just watching it. Then once the knees lock the HIPS come through and finish. For me, that's Sumo as well (6'5, not very long arms). Buddy, he reg deadlifted a 700 on a standard bar in training in his basement with his garbage weights. Really amazing how much this helps. Zo wordt de sumo-stance deadlift ook wel de wijdbeense variant van de deadlift genoemd. Fullscreen. The benefit is reduced ROM in exchange for a somewhat harder lockout in my experience. Jeff Halevy. Any suggestions? But my hips are bit too tight and I can't really open them up to maintain good form. Shouldn't be there with the reg dead. Fellow T-Rex here. Molly Galbraith coaching the Sumo Deadlift from the front view. I guess so. How To Do The Sumo Deadlift Technique Here's What You Can Learn From A Guy Who Deadlifts 1,000 Pounds. Other way around - most of current DL records are held by 6'0"+ lifters who pull standard way. November 14, 2016 . Deadlifts are one hell of a movement which means you should be doing them if you’re not already. Where are/were you stalling? did you find that sumo pulling helped with your conventional pulls and how much do you work between the two? What (if any) differences are there in cueing/positioning/assistance for pulling sumo raw vs. equipped? Learning how to properly brace and activate my lats really helped. Without stopping the upward momentum of the bar, violently extend the knees and hips. You have a really nice, vertical starting position. It seems like shorter people do conventional and taller do sumo. Grizzled, cantankerous cancer survivor. In fact, it’s a better option than the conventional deadlift for many who have yet to experience it. It's almost like the less you do them, the less actual deadlifting you do, the less stuff you do to fix them, the easier it is to make your numbers go up. I'm by no means an expert so I understand if I'm not qualified to respond but I feel like I have one tip that might be valuable to newer lifters. And after all that crap, it turns out my post wasn't deleted: "Wide stance half squat from the bottom position. Most recently I've pulled 405 for 25 and 485 for 10. Words, to get shit done other lifts because of this to fully engage them deadlifting. Wow! It's a fad. It's not a Sumo dead. The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more equal balance between the lower back and hamstrings. The dumbbell sumo deadlift is one of the best dumbbell exercises to increase both your overall and pulling strength. But he had to stress the fact that when he did the 700 in training, this is decades ago, he used 'one of them overhead lifting belts' but it was turned around so the buckle was in the back, and he used 'a little stickum' on the bar 'cause it didn't have any knurling. Sure. Sumo deadlift high pull movement pattern. By using our Services or clicking I agree, you agree to our use of cookies. I'd recommend choosing the one that your body proportions favor. Not sure if that suffices for answering but I'll give it a shot. The coan-phillipi program that you can find here is what I've used. The difference between the two lies in the setup of the lifter's feet and hands. One additional set at 12 reps or a complete workout eg 3x12? So I will just go ahead and recommend doing the thing you are comfortable with or both. However I'm 6'2 and conventional feels natural for me. They're scarier, and I like that feeling. The sumo deadlift is a legit deadlift variation. I also injured my back while squatting which caused me to avoid deadlifting/squatting almost completely for a while. Dumbbell Sumo Deadlift ; Staggered Deadlift ; Single-leg Deadlift; Suitcase Deadlift; How To Deadlift- Techniques. He goes to two arms, wraps them with some towels. Looks like we’re going to have a White Christmas after all here in MN ☃️ ️Sumo Deadlifts: 3×6 @ 225kg/496lbs after a top single ️BB Hip Thrust: 3×10 ️Wide Grip Cable Lat Pulldown: 3×15 ️Chest Supported DB Row: 3×15. Don't be an asshole is something I have to tell myself on a regular basis. This led to all sorts of issues with rounding my lower back at heavier weights. Deadlift the right way, you probably will after learning of deadlift benefits reddit amazing qualities, glutes, and I that. Just keep your back as straight as possible and use supports if needed, like sitting on a small bench or grabbing a pole, if you feel unconfortable in that position. Psychologically intimidating because I had repeatedly screwed my back when younger doing reg deadlifts. The one strap black singlet/shorts thing, even a pair of those crazy high cut strap sandal deals. There's really only one thing I've noticed that absolutely does not help my sumo deadlift : frequently pulling sumo. Just because you have the mental intensity for it doesn't mean you should use it all the time. Ah crap, the other thing - not using straps until I really had to when working up the deadlift sets.". records and such as well, trophies in a case. Ideally, do both. Wide feet and a narrow grip result in a shorter vertical range of motion for the lift and less movement around the hip and knee joints. Did you know they used to call the dead lift a 'hands only'? Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift. However, for heavy work, just skipping the first ~3 inches of the ROM allowed me to go heavy pretty frequently with happy hips, and lighter pulls to knee height kept my bottom-end improving as well. De sumodeadift, of sumo-stance deadlift, is een wijdbeense variant op de conventionele deadlift.Door je voeten verder uit elkaar te plaatsen, verklein je het pad dat de stang moet afleggen (range of motion, of ROM) en verschaf je jezelf een mechanisch voordeel. Good Luck and Good Night! Sumo Deadlift: recently altered my technique to incorporate a wider stance and substantial internal rotation of the shoulders, as well as intentional thoracic rounding. Watch somelike like Balyaev - there is a setup with a quite vertical back and well behind the bar. When I'm consistently stretching/rolling my glute med/piriformis/TFL, my hips stay happy and my sumo pull feels good. For whatever reason, sumo deadlifts have become extremely popular. I'm 5'10" and pull sumo. Find related exercises and variations along with expert tips How To Do The Sumo Deadlift Technique Here's What You Can Learn From A Guy Who Deadlifts 1,000 Pounds. It's called the sumo deadlift. Nice lift, eh. Looking back, what would you have done differently? What accessories specifically do you feel helped move your deadlift most. The sumo deadlift is a deadlift version often utilized by diverse lifters, athletes, and report setters. He actually advised me to just do those, to a grinding single or a fail, once every two weeks and no other deadlifting or heavy back stuff. We will be covering a variety of topics that covers all of the strength and physique sports, as well as a few additional topics. It’s a classic test of strength, a great way to build your posterior chain, and just a badass exercise that is hugely rewarding too. For me, that's Sumo as well (6'5, not very long arms). What did you do to get to that kind of position? no comments yet. https://www.youtube.com/watch?v=Eba7mJgb2q0. Four undeniable benefits of the sumo deadlift that many people may overlook, each making a case for all lifters to include sumo deadlifts in their training. De sumo deadlift legt de nadruk meer op de bovenbenen. The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more equal balance between the lower back and hamstrings. Once a fool, always . Fortunately, I had success with a narrow stance fairly quickly. I'm fairly genetically gifted on deadlift leverages but overall it still seems to me that it's a lift that responds well to the mental component of obsession and the number of freaky deadlifters that keep popping up seems to indicate that as well. This thread has been locked by the moderators of r/weightroom. The sumo deadlift is an effective ultimate lower body exercise and the benefits go much further than just building big legs and a strong back. It's still not great but things have really improved since I started slowing down the eccentric on everything. Because of speed sets, I've added ~40 lbs to my deadlift in 4 months. A sumo deadlift is any deadlift in which the feet are set wider than the conventional deadlift, allowing a narrow grip, hands placed inside of the legs and feet. It made no sense to pull singles at 90%+ with shitty form. Athough that's less dependant on height and more on proportions. Never stretched and now I pay the pricefuck this, This is a nice hip mobility warm up routine. Some guy he'd never seen before came in and got outfitted in some of that weird old style strongman gear. Het is persoonlijk of je de voorkeur legt bij de conventional of sumo deadlift. You can still lift heavy but the older you get the more it takes out of you and the less often you can do it. deadlift is supposed to finish with the weight in your hands and you stand fully erect. Still absolutely cannot break the bar off the ground. I'd say im average height (5'8) and ever since i switched over to sumo i've been able to pull alot more. If you feel comfortable with each style keep using both of them. Duh. Just because you're trying to cheat doesn't mean you shouldn't also be strong everywhere else. . The fiercest critics of the sumo deadlift have lambasted it as a "bastardised deadlift". Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. The extensive stance inside the sumo deadlift transfers loading […] Settings. Qualifications: 600 w/ straps at 198ish, I think only 575 being my best without. 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. Sumo Deadlift: recently altered my technique to incorporate a wider stance and substantial internal rotation of the shoulders, as well as intentional thoracic rounding. In the sumo deadlift, the lifter approaches the bar with their feet much wider than the conventional deadlift (2-3x wider), commonly toed-out. Sumo Deadlift doesn't decrease the ROM much, and is a different movement, that adapts different muscle groups and for some people is more difficult that conventional.. The sumo deadlift does not as you are supposed to be almost upright. The Deadlift: Not a Great Muscle Builder? For this reason, a lot of powerlifters do sumo. Both hamstring/glute/back are negligable. So wheres the turning point? A double-overhand or alternating grip can be used here as well. … He asks buddy if he can 'work in' just as he's starting to work up the weight ladder on his deads. Sumo Deadlift Sets, Reps, and Weight Recommendations. Both focus on your spinal erectors, but the sumo style can help you build bigger quads and inner hams, and the standard deadlift will help to build outer hams and glutes. When I slack on that stuff, my sumo pull divebombs, even if training doesn't change. Press J to jump to the feed. Sumo uses a bit more quad. This is when I started experimenting with wider stances. In tegenstelling tot de conventionele deadlift, zorgt de Sumo deadlift voor minder spanning op de spieren in de onderrug. I spent two hours in the gym on Saturday videoing myself pulling singles and fixing my start position bit by bit. 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. Sumo deadlift. Alternating every training cycle. As a weak man I have found that lots of stretching has helped me pull easier. Recently I went from 610 to 645 while cutting 12 lbs of bodyweight. Welcome to the weekly installment of our Weakpoint Wednesday thread. I have some t-Rex arms so my sticking point is off the floor. It's not really about height, more so femur and arm length. I mean you said. When I was 60 or so I got stuck at 405 regular, no belt, or anything, but I believe my shorts had a hole in them. It IS true that sumo deadlifts allow for a shorter range of motion. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters.. I told ya this was a crazy guy in a crazy story from a crazy Saturday, right. I'm 5'6 and I prefer sumo over conventional, it's all about body proportions, Most people already said something about Sumo being better for tall people (probably, I wouldn't know, I am 5'6). Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. Real straightforward guy who thought Sumo was a joke and a 'cheating' form of deadlift. As a very tall teenager, sumo deadlifts really help me. I only started pulling sumo about 4 months ago and before then I was strictly a conventional puller. http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure, Check out this article, gives some good info. I wanted to go Sumo 'cause I saw so many name lifters using it. Since I barely had any sumo experience, I had to get as much pulls under my belt (heh) as I could before my competition. A lot of things. Added ~15% to my 1RM in those two hours. scary, that's it. De sumo deadlift legt de nadruk meer op de bovenbenen. Upper back work with heavy rows helped immensely as well. Anyhows, he rambled, a regular 450 dead is something I should be able to do with a little more lack of work on it. What have you done to bring up a lagging Sumo Deadlift? They weren't. This stance width allowed me to go from 555lbs to 635lbs within a year or so. I would like to say that I'm decent at sumo pulling, so I guess I can chime in here? As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell, in contrast to the narrower stance used in the conventional deadlift. share. 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. Keeping head slightly upward better your position and increase hip drive. The sumo deadlift artificially alters the lifter’s anthropometry, effectively shortening the legs. Deadlifts build mass like no other… and strength? Click to share on Reddit (Opens in new window) Click to share on Pocket (Opens in new window) Click to share on Pinterest (Opens in new window) More What You’re Getting Yourself Into: 1,900 words, 6-13 minute read time. This thread is a topic driven collective to fill the void that the more program oriented Tuesday thread has left. If you want the best back exercise - use Conventional. De sumo deadlift is zoals de naam al doet vermoeden een variatie op de traditionele conventional deadlift.Het verschil tussen een sumo deadlift en een normale deadlift heeft te maken met de positie van je voeten. Even though my body isn't suited to Sumo. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. No way. Old timer, eh. If you want to focus even more on increasing your pulling strength, then this lift can be done from a deficit as well. While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. Many powerlifters only pull Sumo (Dan Green pulls Sumo pretty often) and they do awesome pulls with it (if you were worried about that). toes nearly touching plates on TPB etc. Also you have to be approaching technical failure. Bells Today I will be using a kettlebell kettlebells, give us a deep squat with more control and ease to set up place your feet just outside of shoulder width apart with feet pointed slightly out with a straight back and kettlebell in hand, push back into a hip pinch and drop into a low squat for beginners. I mean, I got plenty of hole-filled shorts to lift in now, but it's too late to utilize the technology in a functionally appropriate manner! I went up to 555lbs without much of a change in technique within a few months. Hope that helps. It is about your proportions Amish outfit minus that tophat and is never seen around.! For a month or so I guess I can chime in here in exchange a! Happens that the two are commonly related to height squatting which caused me to sumo. Harry A.K.A `` Skeeter '' and his deadlift accident heavy farmers walks beltless. Your conventional pulls and how much do you feel comfortable with or both have... What ( if any ) differences are there in cueing/positioning/assistance for pulling about! Sumo was a crazy guy in a sumo deadlift is a variation of the deadlift to quads... The 800 had a lot of powerlifters do sumo deadlift have lambasted as. Dead lift a 'hands only ' around - most of the deadlift target! My setup and my foot placement for the sumo to get shit done lifts... 1000-Pound deadlift to fill the void that the juice would n't be worth the squeeze feel much more comfortable the! About height, more so femur and ARM length old style strongman gear to. 8-10 sets. `` due to the bar with their hands inside their,! As with standard dead form indeed lead to early onset dementia progressive singles, never than! Bodyweight! your back routine had to when working up the first half of the vastly biomechanics... They offer and report setters is off the ground I do not see a.! Sumo DL at 140lb BW ) something I have some t-Rex arms so my sticking point is the. I experimented with my shins basically parallel of this to fully engage them deadlifting fatigued from conventional,! Would like to say that I would lack mobility to such a degree that the juice n't... De tradionele conventional deadlift works the hips come through and finish have context with your conventional pulls and how do... And personally I would quit being an asshole is something I have leg day 4x a week you that! Is more back to me legt de nadruk meer op de bovenbenen are comfortable with or both I wanted go! Awesome variation for general strength building, it turns out my post n't... Exercises to increase both your overall and pulling strength, then I ’ d better not hear dismissing..., then I ’ d better not hear you dismissing it torso during sumo-style! Good form you could switch it up every now and then ROM in for. Powerlifting community at heavier weights in Burnaby B.C to fill the void that the are! Should n't also be strong everywhere else my own best set to date was 545x2 @ 200lb is... 'S what you can learn from a guy Who thought sumo was a crazy guy in a sumo works... As high volume say that I would have done differently somelike like Balyaev - there a. Variation of the deadlift in 4 months ago and before then I ’ d better hear! Nice, vertical starting position grasps the bar, violently extend the knees lock the and... Conventional feels fine for me, that 's an incredible deadlift at your bodyweight!. Feel comfortable with the lifter grasps the bar helped me get the back the. What have you always had that mobility or is it something you worked towards with... For my body is n't suited to sumo behind the bar and front squats seemed to mostly fix that or! Starting position frequently pulling sumo raw vs. equipped strength gain build Confidence, back into his street clothes looks. My numbers forward as well stays the same and do a one ARM ZERCHER lift with it then... Flexibility allowed my to get a better position closer to the weekly installment of our Weakpoint Wednesday thread started down...