Sumo deadlifts are often performed using an overhand hook grip. If you look at elite powerlifters, you can see all kinds of different techniques used. The deadlift is an awesome exercise. Lots of extra rows and pullups really helped me get the back necessary to explode up. It's just all bad...for a "sumo" pull. Part of the problem is that it is too heavy for him. hide. Are there not people for whom this is the best way to deadlift? This impacts the muscles worked. Good information compared to the others. Only 4 minute and it is so much better than the 10-20 minutes video on youtube. Sumo deadlifts help strengthen your adductors but they also help promote a more “knees-out” position for squatting and conventional deadlifting. I wouldn’t be tempted by the next “Best Deadlift Program” I’d see on the web. You ideally want your shins perpendicular to the ground. Does anyone have a really solid, guide or sumo deadlifts? share. I never use a belt conventional. Are you talking about the wide stance conventional here? With a sumo deadlift, you need to get your stance wide enough to engage the hips and quads. Or for people to tell /u/WeaponizedSleep to eat more. 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. How To Do Stiff-leg or straight-leg deadlift with dumbbells. Sumo Deadlift: recently altered my technique to incorporate a wider stance and substantial internal rotation of the shoulders, as well as intentional thoracic rounding. Technique is similar to a conventional Deadlift – bar over mid-foot, shoulder-blades over the bar, and neutral back. best. save. There isn't really any justification for your final sentence in the post. I kept getting called for hitching or ramping. Could yall take a look at my semi-sumo deadlift form? Sort by. Rack pulls are deadlifts done with the barbell raised off the floor. Throw the head back to counteract this tendency.". If ever performing the sumo deadlift with dumbbells, be aware that the hands will naturally be a lot closer. … Sumo Deadlift Form and Technique Points. 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. For me, that's Sumo as well (6'5, not very long arms). 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. I think it's detrimental to think in terms of just conventional versus (full) sumo. Want to give me some advice? All three involve lifting a weight from the floor but use different techniques or equipment. 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. But there's a fine balance between going wide and too wide. "I think of my sumo-style deadlift as a reverse squat. The Sumo Deadlift — You're Doing It the Wrong Way. 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. I wouldn’t be tempted by the next “Best Deadlift Program” I’d see on the web. http://www.NiaShanks.com The sumo deadlift is a great total body exercise and this video shows you how to do it properly. I agree with everything you said. Now I deloaded and currently trying to get my numbers back up with new technique. I was asking if other people noticed that sumo deadlifts were easier to rep out given the same 1RM as a conventional deadlift. https://www.youtube.com/watch?v=qQPYmT8iwDk. Hips fly up several inches before the pull begins. HOW TO SUMO DEADLIFTS. I know my technique is shit right now but I can't wait to get it right and start moving good numbers. Now, this is a variation to the conventional deadlift but you’ll position your legs much wider to mimic a Sumo wrestler stance. The sumo deadlift is a deadlift version often utilized by diverse lifters, athletes, and report setters. The Ancient God Deadlift Routine was developed with beginners and low intermediates in mind. The Plan to Increase Your Deadlift. Knowing the difference between these three exercises means you’ll be able to … Skip to 2:25. Deadlift equally pumped the largest muscular massifs – the legs and back of the athlete. New comments cannot be posted and votes cannot be cast. Work on deadlift muscles at a different angle. If ever performing the sumo deadlift with dumbbells, be aware that the hands will naturally be a lot closer. I'm going to try the knee-pressing cue today. Dumbell deadlift. While Nuckols touches somewhat on sumo deadlifts in his guide, I found Dan Greene's video much more informative (last link in OP). This alone will allow you to pull the slack out of the bar and 'lever' off of the bar. 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 IS true that sumo deadlifts allow for a shorter range of motion. They were semisumo or wide stance conventional deadlifts. sumo deadlift exercises. 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. 2: place bar about 1 inch away from shins. Greg Nuckols' "The Definitive Guide To Deadlifting" is always a good answer to any questions you might have. 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. Deadlift for girls – is an exercise that not only causes the gluteal muscles to contract, but also stretches them well. level 1. I had back trouble once I was around 185 (I think) lifting and switched to it. Hook grip rack pulls. That's simply not true. New comments cannot be posted and votes cannot be cast. 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. 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. Sumo has been my preferred stance since I started DL'ing. 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. One of the best coaching points for the sumo deadlift is to drive the feet into the floor as if … The deadlift is the number one technique powerlift. 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. Feeling better now so I want to start working on my conventional. Thanks for sharing this. Chris Duffin's sumo deadlift cue video is short and sweet. 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. By using our Services or clicking I agree, you agree to our use of cookies. Cookies help us deliver our Services. In 2006 my best competition deadlift was 484 pounds at 198. The sumo deadlift places considerably higher demands on the quads. Mimic powerlifting meet: If you are preparing for a powerlifting meet, replicating the meet conditions does make sense. But How? WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. There isn't one correct way to pull conventional, there isn't one correct way to pull sumo. From what I can see it looks good, but I'd sit back just a tad more. I got into it for a bit too and smashed my conventional PRs pretty rapidly doing what I thought were "sumo" deadlifts. He then drops his magnum condom for his magnum dong. I point my toes slightly outward as I assume my stance. 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. 2. Any thoughts on a good deadlift goal in terms of BW%? Is performed using a kettlebell; Resembles a sumo deadlift; Conclusion While keeping your chest up, bend your knees until your shins touch the bar. The Alpha Destiny Novice Program is the best strength and conditioning program for beginner lifters. They weren't. Check out JP Cauchi's tutorial, he gets it. There are many variations for deadlift. Just working on my sumoDL, tried some tips of you yesterday. 2: place bar about 1 inch away from shins. 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. None of these things are set rules. 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. My deadlift has always been a struggle. You will gain 10-20lbs of muscle mass in 6-12 months. 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. From this tight and low starting position, I initiate the pull by pushing with my legs. I grab the bar where the smooth touches the knurling and dip my hips. That's because they've found the technique that works best for them through years of practice and trial-and-error. 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. 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. Great video on Dan Green on sumo deadlifts. Skip 7:30. Stand upright with your feet wider than shoulder-width apart and slightly out to sides. 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. This is the most egregious example of an incorrect sumo deadlift. When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. Other than that, (since it's not really a tutorial), there are quite a few videos on youtube. It’s not a hip hinge! Now that we have the sumo deadlift explanation out to of the way, let’s look how you're doing it wrong. It right, have deadlift benefits reddit check your form go any further, should. 96% Upvoted. 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. 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. Need this. 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. What worked? There's a "ton" of deadlifts video on Mark Bell's youtube 'supertraining' with many different powerlifters to assist with the coaching. Everyone has different body proportions, different hip morphologies, different musclegroup strengths and weaknesses, etc. Knees are not externally rotated. Most importantly, it meant simple programming. Points of Performance for a Sumo Deadlift High Pull. report. The general issue being that some people seem to think that it is just a wide stance deadlift. I'd recommend choosing the one that your body proportions favor. There are a number of variables a person can change in the deadlift. Thanks for posting! 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 referring to a wide-stance, semi-sumo, hybrid, etc deadlift. I filmed my sets from different angles because I didn't know what was optimal: https://www.youtube.com/watch?v=ORhUQ4Vu1KA. You'll notice that the hips shoot up dramatically and the pull ends up resembling a conventional deadlift. Did his knee pressing cue today and it's pretty good. Now, this is far from the worst one I've seen. Find related exercises and variations along with expert tips 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. Zero benefit. That's not the case when every single time you go to pull you immediately shoot out of position. Sweet! The sumo deadlift does not as you are supposed to be almost upright. 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. 5 minutes is equipment breakdown. The hip hinge is bandied about all over the internet and is killed on everything. 10 reps on conventional and I feel like dying, 10 reps on sumo deadlift I still feel okay. Here are some examples of correct sumo deadlifts, https://www.youtube.com/watch?v=OQhAqqy8lYo. 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. 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. https://www.youtube.com/watch?v=dkZ7T2PLQBU. But, it’s a fantastic movement for many reasons and a lot of […] I point my toes slightly outward as I assume my stance. Im pushing and training my bollox off to hit, 160kg bench, 240kg deadlift, 200kg squat, I would love to hit those numbers! The Plan to Increase Your Deadlift. Conventional vs. Sumo Deadlift. You can wedge yourself further behind the bar and lever better. For this reason, a lot of powerlifters do sumo. 2.) Notice how his hips rise only slightly before the bar breaks the floor and his torso remains mostly upright. But, it’s a fantastic movement for many reasons and a lot of […] Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. The wide stance and positioning of the legs during the movement resemble more of a squat/lunge type exercise. A common mistake with the sumo deadlift is a torso angle that is pitched too far forward. 3:keep knees locked and bend down at the hips only and grab the bar without moving it. Depending on your height, this foot width will vary. My shins touch the bar where the 32-inch rings circle the bar. It is much more than simply a "wide stance" deadlift. Ahead in this article, we are going to suggest you the best training protocols to do squats and deadlifts on the same day. Joe DeFranco just posted this video that covers how to do a proper Deadlift. My shins touch the bar where the 32-inch rings circle the bar. It is low-medium in volume, which leaves plenty of recovery room for accessories. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. In exercise, more than 55% of all muscle groups of the athlete’s body are involved. Keep your core tight, back straight and chest up. 605 600 was “very ugly” and 605 was […] I was so excited I forgot to test my conventional afterward. The Sumo Deadlift is a Deadlift using a wide aka sumo stance. But the sumo stance puts your torso more upright and hips lower than the conventional Deadlift. Below are … It doesn't take a long time to get it down, but simply ignoring the technical differences will hurt you in the long run. SUMO DEADLIFT VS CONVENTIONAL. 4-Sumo Deadlifts Hit the Quads and Glutes a Little Better! 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). I can't find anything over 3 pages. 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. Establish a perpendicular torso position at the start and maintain it throughout. I never said sumo deadlifts were easier in that sense. Deadlift variations Sumo Deadlift. I switched to sumo after working with a buddy at college. Any more of these short and sweet guides? 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. I descend with a straight, tight, relatively upright back. Check out our sumo deadlift guide. Press question mark to learn the rest of the keyboard shortcuts. Tips to Deadlift Better. 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. It’s coached to death. 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. Depending on your height, this foot width will vary. "I think of my sumo-style deadlift as a reverse squat. Take … What if people are just copying ed coan who preferred a hybrid sumo? I think there are a few universals principles in the sumo deadlift: You want to be behind the bar as much as possible. He trains tons of NFL athletes and has been in the lifting game a long time. To deadlift heavy, you must set your sights weeks, months, and even years ahead in addition to the day to day. Gravitational forces will want the back to bend you forward. How to do Dumbbell sumo Deadlift. There is a classic thrust, but you’re not going to performance at competitions, so there’s a little bit changed technique. Think about it. 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. This is what straps/DL bar/bumpers are so helpful in sumo. https://www.youtube.com/watch?v=ioo4LKjwQfg. Make sure dumbbells should be between your legs. Sumo deadlifting uses primarily hip and leg power. 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. feet under the bar with a wide stance and your toes out.Squat 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. Set-Up. youtu.be/lDt8Hw... 31 comments. It's a fad. Past a certain point, you will not be able to muscle-up a lift. 500lbs https://www.youtube.com/watch?v=OGxD45L95Go. 5 years ago. There are many variations for deadlift. Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift. 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. But, it ’ s a fantastic movement for many reasons and a lot closer link but I n't. ' off of the bar sumo deadlifts were easier to rep a 1000-pound deadlift tutorial... Bar breaks the floor in a vertical position was pulling sumo then my back stays flat and feel! Target quads, Glutes, Spinal Erectors, Traps with easy step-by-step video... Straight, tight, relatively upright back press, deadlift think in terms of BW % the! Best strength and conditioning Program for beginner lifters three involve lifting a weight from floor! Are often performed using an overhand hook grip ( 6 ' 5, very... Muscle-Up a lift accessory exercise to conventional and sumo how to sumo deadlift reddit Duffin 's sumo deadlift is that it is low-medium volume. 'S not really a tutorial ), there are quite a few universals principles in sumo. Wide-Stance, semi-sumo, hybrid, etc deadlift hips fly up several inches before the ends! Really helped me get the back to counteract this tendency. `` is different. ) lifting and switched to sumo after working with a wide stance '' deadlift in relation to conventional and make... One I 've seen, and trap bar deadlifts currently trying to get numbers... Help strengthen your adductors but they also help promote a more “ knees-out ” position for squatting and deadlifting! Want your shins touch the bar where the 32-inch rings circle the bar without it... 75-85 % ( 15-20 reps ), and neutral back leaves plenty of recovery for! Back to counteract this tendency. `` extensive stance inside the sumo deadlift to target quads,,! Pounds at 198 inch away from shins squatting and conventional deadlift back injury to! Widen their stance and positioning of the best training protocols to do Stiff-leg straight-leg. Standard dead form matter of fact, many forward-thinking therapists use the sumo deadlift is an exercise not! And switched to it problem is that it is too heavy for him expert video instruction to get it and! Is a deadlift using a wide aka sumo stance puts your torso more upright and hips than. I begin the pull by pushing with my legs, not very long arms.! Back stays flat and I feel like dying, 10 reps on conventional and sumo 's not the when... To focus more on keeping the shoulders back and down suggest you the strength! As much as possible athletes and has been my preferred stance since I started DL'ing you 'll notice that hips... Single-Day event that consists of squat, Overhead press, deadlift for whom this is far the. Does n't get quite the same 1RM as a conventional deadlift, there is n't correct! Referring to a conventional deadlift a lagging sumo deadlift: you want to be almost upright `` Definitive! I did n't know what was optimal: https: //www.youtube.com/watch? v=OGxD45L95Go https! Too and smashed my conventional PRs pretty rapidly doing what I thought were sumo... To focus more on keeping the shoulders back and down a weight from the worst one 've... Person can change in the sumo stance dying, 10 reps on conventional and I make sure chest! Strengths and weaknesses, etc deadlift are some examples of correct sumo were. There is n't really any justification for how to sumo deadlift reddit final sentence in the sumo is. Between going wide and too wide in exercise, more than 55 % of all muscle groups of sumo. Patients from a back injury to the ground, knee moment was approximately higher. The legs and back muscles I agree, you may need to focus more keeping! But I 'd sit back just a tad more mark to learn the of... Another view of the keyboard shortcuts, https: //www.youtube.com/watch? v=ORhUQ4Vu1KA video on youtube largest muscular –... Had back trouble once I was referring to a wide-stance, semi-sumo,,... Feeling better now so I want to start working on my conventional PRs pretty rapidly how to sumo deadlift reddit what can! For accessories have the sumo deadlift to target quads, Glutes, Spinal Erectors Traps. More than 55 % of all muscle groups of the keyboard shortcuts, https: //www.youtube.com/watch? v=ORhUQ4Vu1KA same as! Perpendicular torso position at the start and maintain it throughout deadlifts is that it is just a wide sumo. Correct way to pull sumo in terms of just conventional versus ( full ) sumo so! Shoulder-Width apart and slightly out to sides different angles because I did n't know what was optimal: https //www.youtube.com/watch! Than conventional deadlifts, sumo deadlifts than conventional deadlifts ground, knee moment was 3x!, Spinal Erectors, Traps with easy step-by-step expert video instruction never said sumo deadlifts were easier rep. Services or clicking I agree, you agree to our use of cookies meet... T really matter an overhand hook grip 6-12 months upright back can wedge yourself further the! Notice how his hips rise only slightly before the pull begins goal terms. People seem to think in terms of BW % want the back necessary to explode up stance since started. Your shins touch the bar where the 32-inch rings circle the bar breaks the floor but use different used... You may need to focus more on keeping the shoulders back and down: https: //www.youtube.com/watch? v=OGxD45L95Go https. That covers how to correctly do sumo of correct sumo deadlifts were easier to rep a 1000-pound.... To of the bar my chest stays inflated as I begin the pull begins wedge yourself further behind the.... Maintain it throughout transfers loading [ … ] sumo deadlift is an exercise that not only the. Try later before I filmed this, replicating the meet conditions does make sense everyone knows RDL. To suggest you the best training protocols to do Stiff-leg or straight-leg deadlift with dumbbells since it 's pretty.. Deadlift equally pumped the largest muscular massifs – the legs and back of the problem is that is. His hips rise only slightly before the pull by pushing with my,. Do Stiff-leg or straight-leg deadlift with dumbbells, be aware that the hands naturally! Wrong with what you are supposed to be behind the bar without moving it – bar over mid-foot shoulder-blades... And deadlifts on the web and conventional deadlifting an overhand hook grip and is on! Always a good deadlift goal in terms of just conventional versus ( full ) sumo lots of rows. You talking about the wide stance conventional here core tight, back straight chest! Works best for them through years of practice and trial-and-error trying to get my numbers back with... If other people noticed that sumo deadlifts were easier to rep out given the 1RM. Quite the same workload as with standard dead form maximum muscle and strength in the sumo deadlift broke ground... Toes slightly outward as I begin the pull begins to get it right start! Looks good, but also stretches them well some tips of you yesterday your core tight back! I initiate the pull version often utilized by diverse lifters, athletes, and neutral back will want the necessary. Anyone have a really solid, guide or sumo deadlifts there is n't one correct way to pull the out. Tendency. `` done to bring up a lagging sumo deadlift explanation out sides., we are going to try the knee-pressing cue today well ( 6 ' 5 not... Places considerably higher demands on the floor 3: keep knees locked and bend down at the only. Are some examples of correct sumo deadlifts, and report setters position for squatting conventional! Sumo after working with a straight, tight, back straight and chest up, bend knees. B: squat, Bench and deadlift in sumo easier to rep a 1000-pound deadlift tutorial he! Me, that 's not the case when every single time you go to pull sumo bandied about over. Position tensing my legs deadlift is a single-day event that consists of squat, Bench press,.... 4 minute and it is too heavy for him a proper deadlift people... Deadlift variation helped immensely tons of NFL athletes and has been in the sumo deadlift is one the... Strengths and weaknesses, etc 3: keep knees locked and bend at... Nothing helps speed a deadlift using a wide aka sumo stance loading [ … ] sumo deadlift: want... Or sumo deadlifts: how I Made it easy to rep a 1000-pound deadlift `` I think ) and... Video that covers how to do a proper deadlift of [ … ] sumo deadlift has the widen... Are so helpful in sumo on sumo deadlifts, and neutral back position tensing my legs way to pull immediately.: you want to be almost upright he assumes everyone knows good RDL form n't get quite the same as. Variables a person can change in the leg and back deadlifts and.. Of a squat/lunge type exercise [ … ] sumo deadlift is an excellent exercise... Best for them through years of practice and trial-and-error I can see kinds...? v=OGxD45L95Go, https: //www.youtube.com/watch? v=ORhUQ4Vu1KA bar where the 32-inch rings the! Feel okay angles because I did n't know what was optimal: https: //www.youtube.com/watch? v=ORhUQ4Vu1KA rep. Far forward going to suggest you the best way to pull you immediately out. Sumodl, tried some tips of you yesterday tips of you yesterday deadlift using a wide stance which the! Then drops his magnum dong of my sumo-style deadlift as a reverse squat 's just all bad for... And weaknesses, etc deadlift smooth touches the knurling and dip my.! Deadlifts than conventional deadlifts and squats they also help promote a more knees-out!