Improper form while deadlifting is a guaranteed way to cause injury eventually. For me, that's Sumo as well (6'5, not very long arms). This makes it extremely hard for me to get a good grip on the bar in the conventional DL stance without dropping my hips down so low that I'm practically in the stance of an ass-to-grass squat. (cite), 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. It's not really about height, more so femur and arm length. SUMO DEADLIFT TECHNIQUE. How wide apart they are depends on your height, … Your articles have a helped a great deal in the past so any insight would be greatly appreciated.” – Tucker. I just ordered that muscle infusion black shit based on your recommendation. Go up to the bar, make it over the middle of your foot. Why you’re doing the sumo deadlift will impact how you do the sumo deadlift. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a little more as a result. Some guy he'd never seen before came in and got outfitted in some of that weird old style strongman gear. Your knee movement and engagement is higher within a sumo deadlift, so the quads get more engagement. Alternating every training cycle. Ideally, do both. The deadlift is one of the most important lifts to get right. 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. What you need to figure out is the stance what you are comfortable with, or were you just uncomfortable with the weight you were doing while doing a regular stance. While there’s nothing wrong with trap bar deadlifts, it’s not what I’m talking about in this article in terms of a deadlift bar. 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. For me sumo style always felt better and i could do a lot more weight. I find the sumo to be easier on my back. The typical narrow stance requires more quad activation. However, the difference in range of motion doesn’t really matter. Did sumo once, and felt so much tighter and easier on my lower back. It’s important to recognize that while the two deadlift styles look different there are two main similarities. I guess I might just switch to sumo. If you arch your back during squats, sumo squats or regular ones, you can injure your spinal discs. 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. https://www.youtube.com/watch?v=Eba7mJgb2q0. Written by Mike Dewar. 3/20-3/21: Phoenix, AZ; 4/10-4/11: State College, PA; 4/17-4/18: Clearwater, FL; 4/24-4/25: Seattle, WA ; 5/15-5/16: Miami, FL; 6/26-6/27: Portland, OR; Olympic Weightlifting Workshop. The sumo deadlift exerts less shear force on the vertebrae due to the starting position of the back being more vertical (McGuigan & Wilson, 1996) and therefore, a reduced spinal flexion occurs as a result (Escamilla et al., 2002). Well, it depends. From a powerlifting perspective both are valid, but you should consider altering your squat according to your deadlift choice or vice versa. If you are rounding your shoulders, make a concious effort to pull your shoulder blades together. If you feel comfortable with each style keep using both of them. A question you've probably been dying to ask is: Should I use the conventional deadlift or sumo deadlift? For me, that's Sumo as well (6'5, not very long arms). Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. I would imagine they target the same muscle groups with some subtle differences.Start slow and work your way up. Mostly because my lower back gets enough of a workout from other compound lifts because I have leg day 4x a week. Conventional vs. Sumo vs. Hex Bar Deadlift: What’s the Difference? 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. Sumo Deadlifts, at least for me seem to work more with my legs than my back. Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. Sumo Squat Vs. The shortened legs allow the lifter to reach down and grab the bar with his shoulders set higher than in a conventional pull, resulting in a much more vertical back angle. With a straight bar you have to bend over more, involving your back and hamstrings, while with a trap bar the movement turns into more of a squat. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. There are no 'drawbacks' to either method when done with proper form. Firstly; the most obvious difference between a sumo squat and a regular squat is your foot position. Both are big movements that will engage a ton of muscles but you will clearly feel different after a full workout of sumo vs conventional. Sumo Deadlift Sets, Reps, and Weight Recommendations. I feel so much more comfortable on the sumo. So I would like som advice from more knowledgable people. People with thicker legs and hips can typically pull sumo well. sumo deadlift vs conventional deadlift (which is best?) I keep rounding my back and for some reason my right knee keeps going out to the side side. However, my conventional deadlift seems to yield better results in terms of doing PRs. Keep arms tight and squeeze your ass to get you up. Sumo deadlifts, on the other hand, really work your quads. After a while, your upper back should be stong enough to follow increases in weight during deadlifting. I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. Last updated on December 19th, 2018. Everyone has a different build. Conventional uses a bit more calf. Deadlifts and squats both work the lower body, but they're different exercises. I'm fairly new to the deadlift, as when I've done it in the past I usually just decided I didn't like it and stopped doing 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. Whichever feels right and fits your body type. Now puff your chest up like you are trying to impress a girl, and squeeze your lower back in like you are sitting up in the chair at an interview (good posture for first impressions!). Will it still target the same muscle groups? The typical narrow stance requires more quad activation. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. I would do conventional style also just with less weight. http://primallifter.com/comparing-sumo-and-conventional-deadlifts/. It seems like shorter people do conventional and taller do sumo. With your butt, 'sit' back and down on something that isn't there. The main difference between regular and sumo squats is the placement of your feet, which naturally leads to a different muscle emphasis. Start with a moderate stance until you feel confident with the foot positioning. Stance. Yes and no. My advice to anyone is do both, since they train different parts of the body, and its great to keep the body guessing. If you’re more comfortable pulling sumo, you’re stuck with the barbell. If it's good, you can give me a congratulatory handie. The one strap black singlet/shorts thing, even a pair of those crazy high cut strap sandal deals. What do you think? I'm fairly new to the deadlift, as when I've done it in the past I usually just decided I didn't like it and stopped doing it. Sumo Squat Vs. A trap bar requires a conventional deadlift stance. The exercise felt 'right' in a sense. The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. The sumo deadlift artificially alters the lifter’s anthropometry, effectively shortening the legs. You should feel tension in your hamstrings before you even begin the lift. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement. If this advice is wrong, I hope someone corrects me on it. As in which deadlift should be used when targeting specific muscles etc. If it is even closer than 90%, then there is a really higher chance it will be better, and that probably means I will have them switch immediately. I'd recommend choosing the one that your body proportions favor. http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure, Check out this article, gives some good info. Many powerlifters only pull Sumo (Dan Green pulls Sumo pretty often) and they do awesome pulls with it (if you were worried about that). The squat has been crowned as ‘the king of all exercises’ by many because of its undeniable ability to make your muscles grow faster and stronger in less time than other popular compound movements, and this is why it’s a part of the training routines of pro athletes and average gym-goers alike. It activates my quads more and reduces the ROM a bit. Press question mark to learn the rest of the keyboard shortcuts. Some lifters do both. That’s the specific focus this week, but at a later date, I reserve the right to look at straight leg deadlifts such as the Romanian deadlift and put those against bent knee deadlifts. When you first setup to grip the bar, you need to focus on keeping your butt back and shins vertical for as long as possible. Athough that's less dependant on height and more on proportions. I also have orangutan arms so my ROM is silly short (355lb sumo DL at 140lb BW). I'm 162cm (sorry im Aussie) so Im pretty short. I'm 5'7 and prefer sumo. Never stretched and now I pay the pricefuck this, This is a nice hip mobility warm up routine. While you should keep the core principals of the workout the same, you should also fudge it around to reflect your own weaknesses. A good deadlift almost feels like you're going to fall backwards on your ass, instead jerking it upwards and leaning back. Post a video if you want a more specific form critique. I'd say im average height (5'8) and ever since i switched over to sumo i've been able to pull alot more. You'll be working out the same muscle group, just hitting it differently. This led to all sorts of issues with rounding my lower back at heavier weights. However I'm 6'2 and conventional feels natural for me. I'd recommend choosing the one that your body proportions favor. Sumo Deadlift vs Romanian Deadlift: Differences and Benefits. This changed anthropometry dictates different back, hip, and knee angles for the sumo deadlift. Hope that helps. Your shins are still sloped. I do this process every time i go up to the bar. Sumo vs Conventional Deadlift. He was lifting at Hepburn's old gym on Hastings out in Burnaby B.C. Conventional Deadlift: What’s the Difference? My back cannot keep straight on regular deadlifts, but is good on sumo. bend over with straight knees. Now you are halfway into a 'touch your toes position,' so bend your knees in. of course if regular deadlifts are causing you pain, don't do them. Regular Squat. I was having trouble with the regular stance pretty much regardless of what kind of weight I was using. I prefer sumo because it just feels more natural to pull that way. My general theory is that when they try sumo, if their strength is within 90% of their conventional deadlift, there is a good chance it is going to be stronger or at least as strong if consistently trained. A wider stance will focus more on your glutes and hamstrings, and shortens the range of motion. I used to deadlift in a conventional stance, then made the switch over to sumo after finding out how much easier it is for me. save. 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). So wheres the turning point? Have been pulling conventional for a year plus. If you’re undecided on which variation to try, try both and listen to your body. grab it so your hands are just outside your legs (knees wont hit hands on the way down/up). Click to share on Reddit (Opens in new window) Click to share on Pocket (Opens in new window) ... No sumo deadlifts. and you should be there in no time.Sumos will also help devlop the muscles you need. Stop Blaming Pain on Bad Form; Free Resources; About Us; Login; Search; 0 Items. With numerous ways to deadlift based upon goals of … Can anyone shed some light on both of those deadlifts. Sumo Deadlift Setup. But my hips are bit too tight and I can't really open them up to maintain good form. It’s also a good idea to use both forms of deadlift depending on your fitness goals. My sticking point in sumo seems to always be right above the knees, and I'm unable to lock out. It IS true that sumo deadlifts allow for a shorter range of motion. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. You are now in the position to lift and you should already be putting some upward pressure on the bar, just not enough to get it off the ground. shouldn't be a big deal if you do one vs. the other. It's in finnish but you get the idea by just watching it. I am relatively new as well and this is how I taught myself to do it. While the sumo deadlift is a great variation, it is radically different to the conventional deadlift. By using our Services or clicking I agree, you agree to our use of cookies. on a Saturday morning. Keep 'sitting' down further until your shins are vertical, perpendicular to the floor. Would you target the same muscles if you did a wide grip bench, rather than a standard grip? And therefore it might not have 100% carryover. I’m talking about only straight bars.Trap bar deadlifts are an excellent lift, but they don’t involve the same muscles, to the same degree, as a straight-bar deadlift. Sumo vs Conventional deadlift. i have a home gym so no access to hip abductor machines unfortunately. A wider stance will focus more on your glutes and hamstrings, and shortens the range of motion. https://www.youtube.com/watch?v=Eba7mJgb2q0. I do not see a problem with using Sumo and personally I would love to do the same. The Barbell Rehab Method Certification. Just a note on the hinge-squat continuum: As opposed to the ~3.5:1 hip:knee moment ratio in the conventional deadlift and the ~1.8:1 hip:knee … Switched to sumo, didn't have that problem anymore. This week I’m going to put the traditional deadlift up against the sumo deadlift in order to see if one or the other is the superior form of the bent knee deadlift. But I've now decided that I need to be doing deadlifts and I've had serious problems with my form even with trivial weight. If I were to struggle with lockout I would do block pulls instead. This will make you want to fall backwards, so it's a good thing you are grabbing onto the bar, it will counter-balance your ass. So I will just go ahead and recommend doing the thing you are comfortable with or both. Note the angle of the back. Regular Squat. But definitely do sumo style if it feels better. Is there a reason that I should be doing regular deadlifts rather than a wide stance, even if I have difficulty with proper form? Sumo uses a bit more quad. It's not so much about height as it is about your proportions. As a very tall teenager, sumo deadlifts really help me. Other way around - most of current DL records are held by 6'0"+ lifters who pull standard way. nSuns designed the program around his own strengths/weaknesses. In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon:. So now I'm thinking I'm going to do it that way from now on, but I'm not sure what the difference between two ways of lifting is, what you gain from doing it a particular way, what the drawbacks are of either stance. Sumo vs. But I've now decided that I need to be doing deadlifts and I've had serious problems with my form even with trivial weight. Will I get the same benefit from a wide stance as from a regular stance? Also you can pull more weight with a sumo stance (for most people), so don't let that fact get to your head either. Sumo DLs involve a little more glutes and quads and a little less hamstrings than conventional DLs. Also do other exercises to strengthen your upper back (rows, etc.) In my sumo deadlift I struggle the most off the ground which is why I do deficits for T2. Point your toes outward at a 45 degree angle to get your shins out of the way. Typically the sumo deadlift is suited for a lifter that has more of a typical “squatter” build. It seems like shorter people do conventional and taller do sumo. Just so happens that the two are commonly related to height. Sumo Deadlift Vs Conventional Deadlift: The Bottom Line. Press question mark to learn the rest of the keyboard shortcuts. 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. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Live Events. sumo emphasizes hams/glutes more than regular DL, which has more quad action. Advice on sumo deadlift vs. regular deadlift for a beginner. 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). You could switch it up every now and then. So yesterday I tried doing deadlifts with a wide stance, and it was much easier for me to do with what I think was proper form. I'm 6'3 with long legs and small torso. Sumo uses alot more legs while conventional is more back to me. Cookies help us deliver our Services. Way easier to keep my back straight at all times. Which kind of confuses me because my squat is pretty bad and my back is un-proportionately stronger than my legs. Doing his deadlifts (regular!) According to a study in the journal Medicine and Science in Sports and Exercise , sumo deadlifts are more effective at activating the vastus medialis , vastus lateralis , and tibialis anterior muscles. Both hamstring/glute/back are negligable. If you feel more comfortable doing them, then go with that for a while, but keep trying regular deadlifts just to see where you are at. I definitely felt more comfortable doing the wide stance. Want full access to one of the most educated minds in the fitness industry? However, some coaches say I need to train both while others say I only need to train what I actually compete with…. Thank you. And I know I can lift more with a wide stance, I'm trying not to let it get to my head :). Demonstration of the difference between a Sumo Deadlift and a Sumo Squat. I'm 6'0 and I've never tried sumo but conventional feels fine for me. I've been lifting primarily sumo over the course of my year and two months of lifting now. I'm 5'10" and pull sumo. 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