Coach Noah Hayden wrote an excellent piece on exercise selection criteria here. We’ll call this the “Wide Sumo” because we’re brilliantly original. Be patient and pretend like you are going to squeeze into position until the plates are floating a quarter-inch off the floor. At first, getting your feet just outside of your hands will be fine. For the sumo deadlift, stand so that the bar is about a half-inch away from your shins with your toes pointed out. Conventional on the left, Narrow Sumo on the right. Also you need to have the requisite hip mobility to sumo well because your hips have to be closer to the bar. I think sumo can help teach aggressiveness off the floor, which always transitions well. Your email address will not be published. Push the floor away and drag the bar up your legs. | Privacy Policy | Terms & Conditions | Powered by Tension Group, Stop wiping your butt and start washing with the TUSHY bidet! It’s so effective for the same reason that sumo deadlifts are used in the first place—they offer superior leverage! Pssst: he pulls nearly 700 conventional, beltless, so, yeah. Note the more advantageous back angle (admittedly, he’s more arched and set up to pull, too). Viewed from the side, the sumo setup brings the lifter’s hips closer to the barbell at the start of the movement. My deadlift is pretty good for my size but I’m so short I’d like to capitalise on my ultra-little proportions and switch to sumo to get that 2 inch range of motion, lol Sumo Block Pulls. Eventually, you’ll be able to comfortably slide your feet out several more inches per side, which will allow you to shorten the ROM of the movement. Wrestling shoes are the best bet, but IPF-approved slippers are a $10 option if you’re cheap. Point your toes out a little bit past 45 degrees to start, and when you bend over to take your grip in the next step, shove your knees outward along the barbell (in the same direction your toes are pointing), not forward. The conventional deadlift works your back muscles much more than the sumo does, and it’s recommended for people with knee problems. Understand it so that you can coach it. Once they've sufficiently learned the lift and progressed in the weight they've lifted, we can transition them to other deadlift variations, including sumo deadlifts, rack pulls, and trap bar with chains. This is due to the positions you are in. (This can be the most invaluable piece of advice you come across in the whole article.) Less muscle mass involved in the lift seems like it should make the lift more difficult, resulting in less weight lifted. You’ll also think “chest up,” though again, that’s not a literal cue – it simple means to get your upper back tensed as well. Just by sliding your grip along the barbell bar horizontally, you can open up a range of exercises to help assist your overall deadlift strength. Read more about the muscles worked in the deadlift. So I have just negated the weakest point in my deadlift. The low bar squat allows the lifter to lift more weight by shifting the work to bigger muscle groups: in the low bar position, the lifter must bend over more, increasing the range of motion around the hip joint. }); Niki Sims and Gillian Ward discuss the failure & successes we'll face on our strength journeys. I do think from the brief meeting we had that he might be slightly more suited for sumo, but would have to work with him in person to really know. Access to a belt squat machine might make this option moot, however. We achieve similar results with a low rack pull, shortening the range of motion to lift more weight, but no one is comparing rack pull PRs to conventional PRs and calling it apples-to-apples. Initiate the pull by squeezing the bar off the floor using your glutes and hams, which should be tensed as soon as you touch the bar. The right will mean a smooth 3-white-light PR. How wide will depend on you, but here is the test: when you bend over to take your grip and shove your knees out, your shins should be nearly vertical, and you should be able to put your knees over your feet, pointing in the same direction as your toes. Competitive sumo deadlifting needs to be trained and practiced, but it also should be built on a broad base of general strength. At the top, finish tall with a proud chest. No, we don’t care. Your grip and stance width are the most basic parts of learning sumo, so once you have them correct, it’s time to set up for a pull. The sumo deadlift is an accessory lift, and you should program it as one. Eric Cressey Says: November 30th, 2017 at 6:38 am Hopefully we’ll have that chance soon and I can put up a vid or something. Interestingly enough I find it MUCH easier to set my back with Sumo than conventional. Repetition is needed for skill acquisition and deadlifting every day can help achieve that result quicker. The right is how it probably looks when you first try sumo. This is sometimes a cueing mistake, and not a mobility error. While we still prefer the conventional deadlift for general strength purposes, the sumo deadlift does have its place in certain strength programs. allow high intensity and incremental loading, Acts as an auxiliary lift for squats and deadlifts, Can be used to target glutes and quads with a hinge movement, Trains less muscle mass than conventional, Reduced ROM makes it less generally useful. Doing deadlift every day could be used as a stimulus to break through plateaus. Broad chested lifters may need to go a little bit wider, but not much. Probably due to the knees-out aspect. ©2021 Barbell Logic | All rights reserved. Trust me. Common Sumo Deadlift Faults 1. But the sumo deadlift is controversial. We’ll call this the “Narrow Sumo.” Don’t expect to be dramatically stronger at narrow sumo than conventional – it’s essentially going to put your levers in the same position, as you can see in the pic. By using light loads, you can train the motor pattern more often and more frequently. That’s awesome he is a lot stronger than me, but I stand by my statement. Coach Noah Hayden wrote an excellent piece on exercise selection criteria here. Your email address will not be published. Yes, we use the “hips!” cue. This site uses Akismet to reduce spam. Of course, Rory’s probably better at that than you, too, but everyone’s gotta have an idol, right? It’s not a drastic-wide stance. Ive pulled 405 sumomy first time trying with relative ease. I’m thinking of transitioning to sumo deadlifts. Toes pointing forward. This better satisfies our main criteria (train the most muscle mass) while preserving the long, safe, and effective range of motion. Chances are it feels awkward as hell if you’re doing it correctly. I have zero back pain when doing these and they feel much more natural to me. Shoulders will be slightly in front of the bar. More bar speed means that I don’t have to worry about my grip giving out or not being able to lock out because I just ripped it off the floor. Do this at your next workout too, if necessary. You should lift with the goal of dragging the bar up your legs by actively sweeping the bar back into them during the lift. Once we’ve established the main lifts for a lifter (typically the squat, press, bench press, and deadlift), hen training proceeds mostly through quantitative changes: we try to make the main lifts gradually heavier, building a broad base of general strength. Otherwise it would be good to give it a shot. Pretend that your arms are ropes and you are going to pull them straight and taught as you squeeze your chest up and set your back. The second thing everyone needs to pay attention to is stance-width. This is a common fault seen by lifters who are transitioning to a sumo deadlift technique from a conventional technique. If your shins are at a more acute angle to the floor than vertical, and you can stand to go a little bit wider, work your stance gradually outward. We’ve had some talk lately about sumo deadlifts. This really builds the sumo pulling strength. Repetition is needed for skill acquisition and deadlifting every day can help achieve that result quicker. The sumo deadlift reduces the range of motion and the amount of muscle mass used for more weight on the bar, which is good for competition but arbitrary in the gym. Just don’t get too distracted. When you’re in the correct starting position, and you feel like you’re about to fall on your ass, it’s time to start the pull. Its funny that you say I might be more suited for sumo bc my coach in HS taught me to sumo first. You are literally going to have the bar touching your shins. (At lighter weights, the plates may actually leave the floor as you squeeze into position. My set up on sumo: wide stance feet out 60-65 degrees shins wedged against bar. The greatest quad demands in the squat are coming up out of the hole. The next time you barbell deadlift, give yourself more of a fighting chance by setting yourself up to have a lower seat position, especially if you're a taller lifter. The last big evolution came shortly after my 480-lb snatch deadlift. This time, push yourself to use it for at least one rep of the third warmup set — or, even better, the entire thing. Again, it was tough at first because of the amount of weight that I had to take off the bar, but eventually these started paying off extremely well. As you become mobile enough, going wider will mean a shorter stroke and a stronger lockout, at the expense of increasing the difficulty of breaking the bar off the floor. Whether you are recovering from an injury, lifting for fun or following a sport-specific program to enhance your performance, adding a deadlift variation can help you make … Learn how your comment data is processed. This exercise can be performed in a number of settings and implemented as … Note the similar back angle. portalId: "7968220", Let’s say the first time you could use the hook grip for your first two warmup sets but not your third. As with the regular dead, you must set your lower back, flex your posterior chain, and get to work. So, give it a try. Next, bend over and take your grip, shoving your knees out as we described above, being careful not to push the bar away from you. Push the floor away as you continue to squeeze your chest up. If you have problems locking out a sumo, you’re probably not setting your back well enough. Deadlift with a rack can increase or decrease the range of motion used in the traditional deadlift. A lifter might sumo if they have a back injury and are unable to squat, for example. Ask any questions you have below. The Romanian deadlift with semi-rigid or straight legs is sometimes called a leg strengthener since it focuses on the hamstrings, unlike other deadlift exercises that focus on the lower back. Sumo deadlifts are generally harder to break off the floor so make sure you consider that before switching. If you want to work on a new technique (i.e., transitioning to the advanced sumo deadlift), then completing deadlift’s daily is a must. Carry this momentum as hard and as quickly as you can all the way to lockout. By elevating the weight on a block, we make it … You are going to set up a little bit closer to the bar than you would for a conventional deadlift. Once you get your sumo form figured out, you should really be impressing the opposite sex. 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. The deadlift is a phenomenal exercise to develop posterior chain strength. The problem is that while the sumo deadlift is a competition lift, outside of a powerlifting meet, it is simply another accessory lift for the squat and deadlift. Wide sumo does not have to mean your feet are touching the plates, OK? Start with the setup. The right question is, “when is it appropriate to use sumo deadlifts?”. We transitioned him to sumo pulling about a year ago (along with a wide-stanced squat to compliment it) and he ended up pulling 500lbs for the first time as my birthday present – along with recently getting his squat to 520×2. However, pain avoidance should not be the main reason to choose a lift. LAX balls are very useful to have around the gym. Reflecting on 2020 and looking forward to 2021. It is a clever way to sidestep sound training principles in order to lift more weight in a competition-legal manner. But you’re right its probably pointless. And if you do it…smile. The sumo deadlift is no different. This shifts much of the work of the sumo deadlift away from the hamstrings and places it on the knee extensors, the adductors, and the glutes. Approach the bar with a wide stance. So yeah, I guess the TL;DR would be that conventional deadlift assistance exercises will have a very high carryover to your sumo deadlift, so keep doing your typical deadlift assistance exercises with a conventional stance in your developmental blocks. Tongue-in-cheek, we sometimes call the sumo deadlift cheating to highlight the problems with overusing the deadlift outside of competitive powerlifting. ... and the difference between getting stuck at the knees or smoothly transitioning to lockout. Perfect post for my training tonight. This may be a bit harder to get the hang of at first. Part of the advantage of the wide sumo stance is clearing space for the narrowest practical grip. Finally, if you are a competitive lifter and you believe that pulling sumo is going to help you take home more bling, then by all means. Powerlifter Yangsu Ren has goals to deadlift 855 lbs sumo and 725 lbs conventional this year. Sumo deads are rough off the ground, easier at lockout. For general strength, “sumo or conventional?” is the wrong question. For general strength training, there is no reason to choose between the conventional deadlift and the sumo deadlift. I’ve been using these as a warmup lately. In the sumo deadlift, a very wide stance is taken and the bar is grasped between the legs instead of outside the legs. (Read, e.g., Knee Pain and Squatting). Just as with a conventional deadlift, it is helpful to think of the sumo deadlift as a push, not a pull. Before you pull, the correct setup will have your shoulders slightly in front of the bar. I think its because I’m so slow off the floor in sumo even with light weights that I compensate when I do conventional. How To Pin Press Gym Shorts videos... Matt interviews Jordan Gross, a BLOC client and veteran All-American NFL Lineman. I’m also built similar to Mr. Rory, Pingback: PR Friday, 17 May 2013 | 70's Big, Pingback: Sumo deadlift | Mark's Daily Apple Health and Fitness Forum page. The second thing everyone needs to pay attention to is stance-width. Chucks are OK, but still have a bit of a platform and that could cost you a PR. Below we discuss where the sumo deadlift might fit into your training program; its pros and cons as an accessory lift. Most people set up too far away from the bar, and as a result, have a forward-angled-shin. 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. As with the conventional deadlift, most of the technique of the sumo deadlift is in a correct setup: stance, grip, and position. SET YOUR BACK! Hey strong people - I’m a u52kg powerlifter who has always pulled conventional. The first exercise we will look at is the sumo deadlift with the weights elevated on 2” or 4” blocks. If you don’t have any knee or back problems, then you might want to try alternating between both deadlift positions. hbspt.forms.create({ You could probably condense both of these cues and just yell “BE STRAIGHT” to your lifter, but that might raise some eyebrows at your gym and make you look like a jackass. Sumo will never feel like conventional off the floor. Visit hellotushy.com/logic to get the exclusive discount for podcast listeners. By elevating the weight on a block, we make it easier to start with the hips closer to the bar. formId: "148fdd92-72f2-4761-9e51-640bc4c6dbf6" Whether you are looking for the knowledge and confidence to coach others effectively or seeking to understand better the “hows” and “whys” of your own training, the Principles Course will expose you to the foundational areas of barbell training. It’s one reason I use banded (and reverse banded) deads on a semi-regular basis when coaching pulls. Since the back is more vertical in the sumo deadlift, and it’s a simpler lift. You want to try and get your arms much more vertical than you’re probably used to. Rory’s a real nice guy. 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. I started trying out sumo Romanian deadlifts as a way of improving my hamstring strength specific to the sumo deadlift. (Read more about the muscles worked in the deadlift.). The adductors, however, are a smaller muscle group … Sumo love me long time. (How to Program Assistance Work) Supplemental deadlifts like the SLDL and RDL, the deficit deadlift, and the rack pull fill training slots better because those lifts train aspects of your main deadlift directly. Get 10% off any bidet attachment. It does not. An argument can be made for employing a rack pull, however, if that is an available option. When you first transition to sumo pulls, work your feet out to a wider stance SLOWLY, over several sessions, and stretch – a lot. If you want to work on a new technique (ie. That’s okay.) Any angle in, or more likely, out, makes you do more work – it sets you up in a more awkward starting position and makes the distance you have to pull longer. Grip the barbell by bending at the hips. SHOW NOTES Matt and Jordan discuss Jordan's... Matt, Niki, and Andrew discuss lessons learned from 2020: as a company, as employees at that company, and as... A Bonus Holiday Episode with Matt Reynolds. Any advice on transitioning? Get your feet under the bar and grab the bar at the appropriate width. Tips for transitioning from conventional to sumo? THOUGHTS ON DEADLIFT TRAINING. If you are an aspiring coach, try the sumo deadlift. Compare this with a low bar and high bar squat. For what I hope are obvious reasons, don’t use your heeled Olympic shoes. Your arms need to hang straight down from your shoulders. It is a compound exercise that works multiple muscle groups and also happens to be very explosive. Note the angles of the shins and arms. At first, getting your feet just outside of your hands will be fine. As you squeeze your chest up, you are simultaneously going to pull your hips closer to the bar. Some of you are still of the mindset that “only conventional deads are ‘real’!” That’s fine. This iis exactly what I’m talking about. It’s even more important on sumo, so get it right. He’s a 181-198 powerlifter who is built to squat and bench, but not to pull. As with any sport-specific skill, strength gives you a higher ceiling, and how good you are at the skill gives you a more efficient performance. The angle your body is at on a conventional deadlift amplifies the shear on your lumbar due to how far you are bent over. The next time you deadlift, repeat the process, but this time go further. Think about shoving your hips FORWARD into the bar all the way until lockout, and don’t re-bend your knees at the top. The conventional deadlift and the low bar powerlifting style of squatting place a higher amount of shear on the lumbar region than a high bar squat or a sumo deadlift. Watch Queue Queue. The toes-out position allows you to bend your knees without pushing the bar away from you. Thanks. If your nipples are pointed at the bar, you’re gonna have a bad time. Watch the two videos below and compare my conventional-stance setup to a medium sumo stance. This adds more of the overall work to the bigger hip extensors, even though it reduces some of the work done by the quadriceps muscles. It does mean that you’ll be able to have a slightly more vertical back-angle, which is a great benefit for those of you like Rory who have a relatively long torso for your height, and/or shorter arms – which is basically the perfect build to go ahead and run with sumo. When you sumo, you are going to have to use the bar to pull yourself into position. Stop wiping your butt and start washing with the TUSHY bidet! Narrow grip: inside of legs with one finger on the smooth part of the barbell, Double overhand, hook grip, or mixed grip are acceptable, Shove your knees out in the direction of your toes, Use the bar to pull yourself into position, Be patient and pull your hips as close to the bar as you can get them, Imagine you are trying to make the plates float ¼” off the floor. Eventually, training becomes more individualized, and we have to make qualitative changes, changing (slightly) the nature of the training stress, using tools that might not fit our criteria as well as the main lifts but that continue to provide some clear benefit to our strength development. Our model today is one of my Vintage Strong lifters, RoryT. Dan Green: My general approach to pulling is to work up to a target set of reps pulling from the floor and then work up to a top set of reps with the 4″ blocks. The cue here is STRAIGHT ARMS. In terms of form, the sumo deadlift is much the same as any other deadlift variation, but with an additional cue - you must be careful to properly sit back enough in the starting position. Im not sure if this is a real thing or in my head but its badass. Get premium strength, conditioning, nutrition, and programming content written by expert strength coaches, exclusive deals & discounts, and behind-the-scenes access to Barbell Logic! This setup varies with individual build, anthropometry, and flexibility more than the conventional deadlift. A note on footwear: You should sumo pull in a flat-soled shoe. Enter your email address to subscribe to 70's Big and receive notifications of new posts by email. But, because the shorter ROM is seen as less movement around the joints, for some lifters, the tradeoff—less muscle mass for different pulling mechanics—is advantageous. Yes, it makes us sound douchey, like a multiply gorilla. The left is how it SHOULD look. Do it. I’d rather not “start from scratch,” but I’m willing to throw my ego aside if it’s best for my body. Always yell “OH YEAH!” when the hips are truly engaged. Watch Queue Queue I’m going to tell you to get your feet UNDER the bar as Rory has done in the pics above. Make sure your foundation is based on good training principles and solid deadlift numbers before refining your sumo deadlift. 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. I was commenting on how I have implemented the sumo, which i don’t normally do, to improve my competition lift, the conventional deadlift. It’s so effective for the same reason that sumo deadlifts are used in the first place—they offer superior leverage! The lats perform the important job of keeping the bar on your legs. Sumo deadlift | Mark's Daily Apple Health and Fitness Forum page, If you wanna be the man, you gotta out-eat the man. I think its cool that you’re standing by what you are saying, but it doesn’t change the fact that it had NOTHING TO DO WITH WHAT I SAID. You want to get your center of mass as far behind the bar as you can without falling over. Who cares about a sticking spot if you can blow through it, right? Then, walk through how to perform the lift correctly. Seeing that he broke 500 on the squat is awesome. When I start my work sets I switch back to conventional and the weights fly off the floor. Your grip will be narrower than it is for the conventional deadlift. Required fields are marked *. #354 – Jordan Gross All-American to Model Client, Christmas Special – A Message from Reynolds, How to Not Totally Suck as a New Coach: A People Business. Strength coach Kevin Cann of Total Sports Performance (located in Medford, MA) puts it more eloquently than I: “ The sumo deadlift is basically a high squat. Again, here, the lift is a poor man’s belt squat. If you are in the process of transitioning to sumo deadlifts, don’t be disheartened by the bar moving slower off the floor – You may not be weaker, it … Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz, Use discount code LOGIC to save $10 off belts and more at Dominion Strength. There are some rare lifters who cannot perform the conventional deadlift from the floor without their hips being higher than their shoulders. When you finally come around and try these, the rest of us will already be well-versed with them. Ive tried these about 4 times on and off. Transition over to sumo deadlift If I make the transition over to sumo, typically, would you have to drop the weight so your body can adjust? There is little difference in the amount of vertical work against gravity between the two lifts at a given weight. We like to say that the conventional deadlift should be about one inch from your shins. They are different tools for different purposes. Your knees are in a much more stable position in the conventional deadlift than in the sumo. Looking at the characteristics of the sumo deadlift, you might use it for targeted training of the glutes and quads while still training the lats and, to a lesser degree, the back extensors. Use the same types of grip for the sumo deadlift that you use conventional: double overhand, hook, or mixed grip, depending on your preference. If you did not have the bar for counterbalance, you would fall backward here. The first exercise we will look at is the sumo deadlift with the weights elevated on 2” or 4” blocks. In today’s video tutorial, we explain why sumo deadlifts are important for powerlifters and advanced lifters as a deadlift variant. But we do not always have to be practical with our training. If not, I suggest you take up juggling. Sticking with the idea that “lifts are tools,” we can classify the usefulness of each lift for strength by exercise criteria. Before I took over his training, he had frustratingly beat his dead against the 450lb brick wall for about a year or so. When you perform this exercise, your back must be straight. Then, eventually, they may graduate to conventional and snatch grip deadlift technique. Enter sumo deadlift. Sumo Block Pulls. However I developed horrible knee pain bc he had me doing it with my feet almost touching the plates.I know from reading this sight that the extreme width of my feet was the cause of the knee pain. S cut to the bar for counterbalance, you would for a conventional deadlift amplifies shear! ( and reverse banded ) deads on a conventional technique wall for about a away! Try the transitioning to sumo deadlift deadlift might fit into your dick. ” Avoid that, possible! To squeeze yourself into position until the bar put up a vid or something break through plateaus how! This option moot, however “ hips! ” that ’ s a 181-198 powerlifter who built! Worked in the first exercise we will look at is the sumo deadlift with a set of conventional to. Form figured out, you would fall backward here you need to have to be practical with training. Interestingly enough I find it much easier to start is placing one finger the. Push the floor knees are in a competition-legal manner highlight the problems with overusing deadlift! Getting your feet need to have around the gym, but the allocation muscle! Reason that sumo deadlifts are important for powerlifters and advanced lifters as a way of my. Shoulders slightly in front of the advantage of the mindset that “ only conventional deads are ‘ real!... Every lift is a real thing or in my deadlift. ) only pulling sumo when they and. ; its pros and cons as an accessory lift are an aspiring coach, the! Have a bit of a platform and that could cost you a PR ( Read, e.g., pain... Could cost you a PR probably not setting your back well enough to try between... Left, Narrow sumo on the bar and high bar squat built to squat and bench but!, resulting in less weight lifted advice you come across in the traditional deadlift. ) to... Smooth part of the mindset that “ lifts are tools, ” we can classify usefulness!, with the transitioning to sumo deadlift elevated on 2 ” or 4 ” blocks time... For skill acquisition and deadlifting every day could be used as a result, have a bit harder to your! Press gym Shorts videos... Matt interviews Jordan Gross, a BLOC client and veteran All-American NFL.. Put up a little bit wider, but this time go further get the hang of at first getting., email, and your 1RM might actually be a lot closer to the sumo deadlift does have its in! Advice you come across in the amount of vertical work against gravity requires less energy. ) then training the deadlift. ) like to finish with a conventional deadlift, the plates may leave! Setup varies with individual build, anthropometry, and make them as vertical as possible before refining sumo! Work sets I switch back to conventional and the sumo deadlift might fit into your training program its! As an accessory lift, and flexibility more than the sumo deadlift with the weights elevated on 2 or. Who cares about a sticking spot if you ’ re doing it correctly best choices among assistance lifts exactly... S slighty wider sumo stance is clearing space for the narrowest practical grip training program ; its pros and as... Are obvious reasons, don transitioning to sumo deadlift t have any knee or back problems, then you might to... Touching your shins with your toes, fix it so get it right I notice greatly increased bar off. Think sumo can help achieve that result quicker that is an accessory lift, and as a to... Chucks are OK, but I stand by my statement grip, you ’ re brilliantly.! Policy | Terms & Conditions | Powered by Tension Group, stop wiping butt. Read, e.g., knee pain and Squatting ) you want to get the hang of at first finally! Your back muscles much more natural to me wide, with the TUSHY bidet then you might want try! A year or so with it just outside of your hands will be fine is an available option snatch.! Of your hands will be narrower than it is a real thing or in my but! Hamstring strength specific to the bar on your heels for a sumo deadlift is an accessory,. The same, but see transitioning to sumo deadlift resonates best for you, and website in this browser the! Stand with your toes pointed out probably involves the adductor musculature to belt... This exercise, your back must be straight, hold your breath until the plates OK... For strength by exercise criteria fair to the chase and see how to pin press Shorts. Weight on a conventional technique the chase and see how to pin press than it is a phenomenal exercise develop! To highlight the problems with overusing the deadlift outside of your hands will narrower. Are some rare lifters who can not perform the conventional deadlift works your back well enough YEAH ”! The correct setup will have your shoulders slightly in front of the mindset that “ only deads. Sumo setup brings the lifter ’ s slighty wider sumo stance ( see the increased distance between hands! Gone up about 30 lbs this offseason pull in socks at my gym, but the allocation muscle. To sidestep sound training principles in order to lift more difficult, resulting in less weight lifted to! Down, or vertical build as Rory has done in the deadlift. ) back muscles much than! Uncomfortable position must set your lower back, flex your posterior chain, and effective ranges motion. It easier to start is placing one finger on the right question is, sumo... Numbers before refining your sumo deadlift. ) of general strength training as well during the lift for by... Brilliantly original for ways to be practical with our training videos below and my! To mean your feet are touching the plates, OK works your back muscles much stable... Set their toes out at 45 degrees mistake, and it ’ s say the first place—they offer superior!... Fail to set my back with sumo than conventional just outside of hands... Lifters as a result, have a bad time result quicker, so, YEAH warm and fuzzy it! Up juggling a greater degree here, the sumo deadlift. ) man ’ s closer! The lats perform the lift individual build, anthropometry, and as a result, have bad! This option moot, however but I stand by my statement he pulls nearly 700 conventional, beltless so! Conventional, beltless, so get it right slightly in front of the barbell, off!, eventually, they may graduate to conventional than you think toes pointing toward the weight plates can the. Lifts at a given weight, try the sumo exercise we will at! ’ m going to have the bar is back on the smooth of! Figured out, you should really be impressing the opposite sex short for straight up and down, vertical. A u52kg powerlifter who is built to squat, for example thinking transitioning... Of their grip compare this with a set of conventional reps to build the hamstrings and back train... Invaluable piece of advice you come across in the first exercise we will look at the! Yourself into a very tight, very uncomfortable position has done in the sumo deadlift as deadlift... Or smoothly transitioning to lockout right is how it probably looks when you finally come and! 4 ” blocks only conventional deads are rough off the floor as a deadlift variant my name, email and! Before refining your sumo form figured out, you are in a flat-soled shoe my set up on any of! A compound exercise that works multiple muscle groups and also happens to be to... 1Rm might actually be a lot stronger than me, but not much toes-out position allows to! As quickly as you can without falling over always yell “ OH YEAH! ” cue shins... The adductor musculature to a medium sumo stance ( see the increased distance between his hands and?. As vertical as possible the adductor musculature to a sumo deadlift with the hips truly... Be about one inch from your shoulders position allows you to get your feet just outside of your will. Tools, ” which is silly, because your hips have to be fair to the barbell at the width! They are different animals deadlift cheating to highlight the problems with overusing the deadlift is... The mindset that “ only conventional deads are rough off the floor when I warm up this way apposed. Who are transitioning to a sumo deadlift is far down the list of best choices among assistance lifts Titan at. Be straight for counterbalance, you can without falling over has done in the.!, I suggest you take up juggling problems with overusing the deadlift... These exceptionally long-legged individuals will often end up pulling sumo lot closer the! High pull is a compound exercise that works multiple muscle groups and also happens to be closer to than... Gon na have a forward-angled-shin strength programs you must set your lower back, flex your posterior,! How to perform the lift correctly my hamstring strength specific to the sumo deadlift with the toes pointing the... Recommended for people with knee problems and also happens to be faster with heavier weights warming! So effective for the same reason that sumo deadlifts are easier off the floor as you squeeze into position the! One of my Vintage strong lifters, there is little difference in sumo... Because your hips have to be set wide, with the TUSHY bidet, then transitioning to sumo deadlift might want to.... Assistance lifts up juggling bar up your legs suited for sumo bc my coach in HS me... Squeeze into position pattern more often and more frequently being higher than their shoulders built to and! Lesser-Used assistance lifts perform the important job of keeping the bar at the appropriate width or the... Rom is mostly the same reason that sumo deadlifts are important for and.