Sumo deadlifts involve using a wider-than shoulder-width stance with your arms inside your legs. Did you know they used to call the dead lift a 'hands only'? Fullscreen. A lot of things. did you find that sumo pulling helped with your conventional pulls and how much do you work between the two? My deadlift has always been a struggle. But it'd take so much out of him that it'd be a week before he'd feel whole again, if not more. An ideal sumo deadlift has almost 2 distinct phases. Deadlifts build mass like no other… and strength? Others may disagree with this point. 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. A conventional Deadlift works the spinal erectors - two columns going down each side of the spine. my max on conventional was about 455 and my max for sumo is about 500 (i feel i could do alot more than that though, probably have a 515 or 520 in me). From the archives of lifting and gym fails comes this guy Uncle Harry A.K.A "Skeeter" and his deadlift accident. Good Luck and Good Night! They weren't. I got into it for a bit too and smashed my conventional PRs pretty rapidly doing what I thought were "sumo" deadlifts. scary, that's it. Is there anything you particular you changed to break the 800? If you’re not sure what to look for when performing either lifts, it’s worth having a coach or second set of eyes avaiable for guidance. Also foot placement helped drastically. Sumo deadlift high pull movement pattern. Can anyone shed some light on both of those deadlifts. 0. A Sumo DL works the hips and adductors more. 645 sumo at 168 bodyweight here. Okay. Traditionally, hip stance is far wider in Sumo deadlifts, and toes are pointed slightly outwards. I also injured my back while squatting which caused me to avoid deadlifting/squatting almost completely for a while. That's the thing about being old and farty and still lifting a bar and not sitting in a machine. And when I say "jumps" I mean fairly significant jumps forward. After practicing it for a month or so I learned that a wide stance was more efficient for my body. deadlift is supposed to finish with the weight in your hands and you stand fully erect. I also have orangutan arms so my ROM is silly short (355lb sumo DL at 140lb BW). Use this as a place to ask the more advanced lifters, who have actually had plateaus, how they were able to get past them. Keeping head slightly upward better your position and increase hip drive. Once a fool, always . . Deadlift the right way, you probably will after learning of deadlift benefits reddit amazing qualities, glutes, and I that. Sumo deadlift. When I'm consistently stretching/rolling my glute med/piriformis/TFL, my hips stay happy and my sumo pull feels good. 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. 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. Cookies help us deliver our Services. Stupid question, but if you work in hypertrophy ranges for DL do you just a big... Lower back, ass and maybe hammies and quads? 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). In tegenstelling tot de conventionele deadlift, zorgt de Sumo deadlift voor minder spanning op de spieren in de onderrug. Watch somelike like Balyaev - there is a setup with a quite vertical back and well behind the bar. Does one easy rep with it, and buddy notices the guy has a homemade leather deal on his right forearm. Heavy lifting does indeed lead to early onset dementia. 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. It activates my quads more and reduces the ROM a bit. De sumo deadlift legt de nadruk meer op de bovenbenen. Both hamstring/glute/back are negligable. http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure, Check out this article, gives some good info. 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. Todays topic of discussion: Sumo Deadlift. I have seen several lifters talking about how they vary sumo and conventional for fatigue maintenance and to get used to working with heavier weights. And less range of motion means less total work done by the muscles. best. Really working on my hip flexibility allowed my to get a better position closer to the bar and reduce my range of motion. 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. 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 told ya this was a crazy guy in a crazy story from a crazy Saturday, right. It can be done by using quite heavy weights and heavy loads. 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. They were semisumo or wide stance conventional deadlifts. It's all very structured, unlike my lifting, eh. Het is persoonlijk of je de voorkeur legt bij de conventional of sumo deadlift. I would like to say that I'm decent at sumo pulling, so I guess I can chime in here? Words, to get shit done other lifts because of this to fully engage them deadlifting. Granted, this is not powerlifting standards, but I'm mainly a hobby deadlifter at this point. It was problematic, perhaps, definitely a pain in the aging prostate. I had always assumed that I would lack mobility to such a degree that the juice wouldn't be worth the squeeze. Individual Goals. Bummer. 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. Had some B.C. This led to all sorts of issues with rounding my lower back at heavier weights. Any thoughts on a good deadlift goal in terms of BW%? Im pushing and training my bollox off to hit, 160kg bench, 240kg deadlift, 200kg squat, I would love to hit those numbers! I went back to reg deadlifts after that. I can't imagine many powerlifter excluding the elite of the elite pulling heavier at that bodyweight. Sumo Deadlift: recently altered my technique to incorporate a wider stance and substantial internal rotation of the shoulders, as well as intentional thoracic rounding. 0 comments. I was churning my wheels by doing touch and go reps. My advice to newer sumo pullers is to reset every rep, and use speed sets to hammer the technique in. Just because you have the mental intensity for it doesn't mean you should use it all the time. I'd recommend choosing the one that your body proportions favor. I find the sumo to be easier on my back. Conventional uses a bit more calf. I spent two hours in the gym on Saturday videoing myself pulling singles and fixing my start position bit by bit. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. I couldn't break the bar off the floor in a sumo past a certain weight. I do not nearly do enough good mornings/stiff legged deadlifts/Romanians as I should. No way. That means training conventional most of the time for me, doing lots of rows, heavy farmers walks, beltless deads. 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. It's not so much about height as it is about your proportions. The head needs to be looking slightly upward in the conventional, sumo, stiff-legged and suitcase deadlift. Outside of technique, I think everyone's eventually found that being all-around good at picking things up helps. Settings. Find related exercises and variations along with expert tips Qualifications: 600 w/ straps at 198ish, I think only 575 being my best without. Have you always had that mobility or is it something you worked towards? High bar and front squats seemed to mostly fix that. . And after all that crap, it turns out my post wasn't deleted: "Wide stance half squat from the bottom position. 100% Upvoted. 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. What did you do to get to that kind of position? I always tried to power my way through the powerlifts, and not spend enough time hammering in the need to optimize my form. 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. It's not really about height, more so femur and arm length. It was at this time that I developed an uncontrollable rambling typing style, and also started talking with an old vet of the iron wars, Soldier! Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift. The sumo stance is a variation that has increased in popularity over the last few years thanks to the explosion of the sport of powerlifting across the world. Really amazing how much this helps. 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. Jeff Halevy. In fact, it’s a better option than the conventional deadlift for many who have yet to experience it. Grizzled, cantankerous cancer survivor. I only started pulling sumo about 4 months ago and before then I was strictly a conventional puller. Fellow T-Rex here. 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. 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. share. This increases quadriceps, adductor, and adductor activation and allows for a more upright torso, taking stress off the lumbar spine. Store it, channel it, wait. 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. I expect getting a fade-haircut would also add 5-10 lbs onto my max. 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. Works for me because I have an abnormally long torso (sitting down I'm about as tall as most guys around 6'2", 6'3" or so) but short arms. He takes 135 as per the usual norm and does 3 easy ones. The difference between the two lies in the setup of the lifter's feet and hands. Went to Sumo and worked up to the same 405 and got stuck again, but Sumo felt like it wouldn't be as, what's the word real men don't use when they lift heavy things they don't have any real reason for lifting . Coach Tony explains one of his favorite drills for teaching lifters to keep their hips close to the bar. save. I guess so. 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. 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