The sumo deadlift, as counterintuitive as it may sound, is more quadricep dominant than people give it credit for. I’d rather not “start from scratch,” but I’m willing to throw my ego aside if it’s best for my body. Viewed from the side, the sumo setup brings the lifter’s hips closer to the barbell at the start of the movement. The second thing everyone needs to pay attention to is stance-width. This time, push yourself to use it for at least one rep of the third warmup set — or, even better, the entire thing. Kyle Hunt / November 21, 2019. Another way to look at this is to think about “pulling back” on the bar. use biomechanically determined long, Safe, and effective ranges of motion. (This can be the most invaluable piece of advice you come across in the whole article.) I'll likely switch to exclusively sumo the closer and closer meet day gets. If you’re coming up on your toes, fix it. Sumo deadlift | Mark's Daily Apple Health and Fitness Forum page, If you wanna be the man, you gotta out-eat the man. Save my name, email, and website in this browser for the next time I comment. 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. 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. It’s one reason I use banded (and reverse banded) deads on a semi-regular basis when coaching pulls. At the top, finish tall with a proud chest. Wide sumo does not have to mean your feet are touching the plates, OK? Tips for transitioning from conventional to sumo? I’m thinking of transitioning to sumo deadlifts. The sumo deadlift is no different. This exercise can be performed in a number of settings and implemented as … Understand it so that you can coach it. This is a common fault seen by lifters who are transitioning to a sumo deadlift technique from a conventional technique. Low back pain has been an issue as my conventional deadlift has gone up about 30 lbs this offseason. Wrestling shoes are the best bet, but IPF-approved slippers are a $10 option if you’re cheap. 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. The angle your body is at on a conventional deadlift amplifies the shear on your lumbar due to how far you are bent over. But you’re right its probably pointless. 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. Stop wiping your butt and start washing with the TUSHY bidet! It is a compound exercise that works multiple muscle groups and also happens to be very explosive. formId: "148fdd92-72f2-4761-9e51-640bc4c6dbf6" In the sumo deadlift, a very wide stance is taken and the bar is grasped between the legs instead of outside the legs. Sticking with the idea that “lifts are tools,” we can classify the usefulness of each lift for strength by exercise criteria. The greatest quad demands in the squat are coming up out of the hole. 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. They are different tools for different purposes. When you perform this exercise, your back must be straight. This may be a bit harder to get the hang of at first. 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. Enter your email address to subscribe to 70's Big and receive notifications of new posts by email. And, as always, hold your breath until the bar is back on the floor. I prefer to pull in socks at my gym, because it’s easy. Hopefully this helps you figure out how to sumo. Before I took over his training, he had frustratingly beat his dead against the 450lb brick wall for about a year or so. | Privacy Policy | Terms & Conditions | Powered by Tension Group, Stop wiping your butt and start washing with the TUSHY bidet! 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. Your email address will not be published. Powerlifter Yangsu Ren has goals to deadlift 855 lbs sumo and 725 lbs conventional this year. 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. You should lift with the goal of dragging the bar up your legs by actively sweeping the bar back into them during the lift. Probably due to the knees-out aspect. Use the same types of grip for the sumo deadlift that you use conventional: double overhand, hook, or mixed grip, depending on your preference. Coach Noah Hayden wrote an excellent piece on exercise selection criteria here. 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. You want to try and get your arms much more vertical than you’re probably used to. Just don’t think about it, and your 1RM might actually be a lot closer to conventional than you think. Repetition is needed for skill acquisition and deadlifting every day can help achieve that result quicker. Enter sumo deadlift. You are going to set up a little bit closer to the bar than you would for a conventional deadlift. If you want to work on a new technique (ie. Eric Cressey Says: November 30th, 2017 at 6:38 am Practically, there are not many reasons to include the sumo deadlift as a big part of a general strength program beyond those lifters who use it in competition. Push the floor away as you continue to squeeze your chest up. 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. He should get 550 by November, his next meet. I think sumo can help teach aggressiveness off the floor, which always transitions well. From the psychological... New to the pin press? Be patient and pretend like you are going to squeeze into position until the plates are floating a quarter-inch off the floor. The second thing everyone needs to pay attention to is stance-width. Hopefully we’ll have that chance soon and I can put up a vid or something. For the sumo deadlift, stand so that the bar is about a half-inch away from your shins with your toes pointed out. On the right is Rory’s slighty wider sumo stance (see the increased distance between his hands and shins?) 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. Your weight should always be concentrated on your heels for a sumo pull. 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. Yes, we use the “hips!” cue. While we still prefer the conventional deadlift for general strength purposes, the sumo deadlift does have its place in certain strength programs. Carry this momentum as hard and as quickly as you can all the way to lockout. They often set up with a wide stance, but fail to set their toes out at 45 degrees. The right will mean a smooth 3-white-light PR. Broad chested lifters may need to go a little bit wider, but not much. Competitive sumo deadlifting needs to be trained and practiced, but it also should be built on a broad base of general strength. For greater quad involvement, your weight should be on the balls of your feet or mid-foot when coming out of … By using light loads, you can train the motor pattern more often and more frequently. Ask any questions you have below. 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. Just don’t get too distracted. Make sure your foundation is based on good training principles and solid deadlift numbers before refining your sumo deadlift. LAX balls are very useful to have around the gym. Ive tried these about 4 times on and off. I am blessed with the same build as Rory and started pulling sumo myself. For what I hope are obvious reasons, don’t use your heeled Olympic shoes. Compare this with a low bar and high bar squat. 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. 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. 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. In today’s video tutorial, we explain why sumo deadlifts are important for powerlifters and advanced lifters as a deadlift variant. Get your feet under the bar and grab the bar at the appropriate width. This really builds the sumo pulling strength. Push the floor away and drag the bar up your legs. Your grip will be narrower than it is for the conventional deadlift. 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. Required fields are marked *. 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. Note the more advantageous back angle (admittedly, he’s more arched and set up to pull, too). 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. I have zero back pain when doing these and they feel much more natural to me. Pssst: he pulls nearly 700 conventional, beltless, so, yeah. SET YOUR BACK! To be fair to the sumo deadlift, the wide stance with toes pointed out probably involves the adductor musculature to a greater degree. Hey strong people - I’m a u52kg powerlifter who has always pulled conventional. That’s okay.) Below we discuss where the sumo deadlift might fit into your training program; its pros and cons as an accessory lift. When the external rotators do their job of keeping the knees out in the sumo deadlift, the adductors are more elongated at the start of the lift than in the conventional pull and can better contribute to hip extension. 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. Grip the barbell by bending at the hips. It’s not a drastic-wide stance. 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. 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. Of course, Rory’s probably better at that than you, too, but everyone’s gotta have an idol, right? This better satisfies our main criteria (train the most muscle mass) while preserving the long, safe, and effective range of motion. When you finally come around and try these, the rest of us will already be well-versed with them. Let’s say the first time you could use the hook grip for your first two warmup sets but not your third. I started trying out sumo Romanian deadlifts as a way of improving my hamstring strength specific to the sumo deadlift. Then, walk through how to perform the lift correctly. We like to say that the conventional deadlift should be about one inch from your shins. Watch Queue Queue. 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. It’s important to recognize that while the two deadlift styles look different there are two main similarities. The last big evolution came shortly after my 480-lb snatch deadlift. Also you need to have the requisite hip mobility to sumo well because your hips have to be closer to the bar. When I start my work sets I switch back to conventional and the weights fly off the floor. Less muscle mass involved in the lift seems like it should make the lift more difficult, resulting in less weight lifted. Otherwise it would be good to give it a shot. Do it. A lifter might sumo if they have a back injury and are unable to squat, for example. Both cues basically accomplish the same thing, but see which resonates best for you, and stick with it. The first exercise we will look at is the sumo deadlift with the weights elevated on 2” or 4” blocks. hbspt.forms.create({ The right is how it probably looks when you first try sumo. A good place to start is placing one finger on the smooth part of the barbell, just off the knurling. Seeing that he broke 500 on the squat is awesome. The first thing most people screw up on any kind of deadlifts is the width of their grip. Strong quads also really help a sumo pull as there is more leg involved in the movement. 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. 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. Your hips will thank you. The coaching cue here is “straight shins,” which is silly, because your shin can’t not be straight. Part of the advantage of the wide sumo stance is clearing space for the narrowest practical grip. This site uses Akismet to reduce spam. But if you are training for general strength and quality-of-life improvements, your criteria ought to prefer lifts that, On balance, the convention deadlift meets these criteria for a hinge-type movement better than other forms of the deadlift and is practical for standard lifting equipment. 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. Most people set up too far away from the bar, and as a result, have a forward-angled-shin. Yes, it makes us sound douchey, like a multiply gorilla. This video is unavailable. It’s so effective for the same reason that sumo deadlifts are used in the first place—they offer superior leverage! Our model today is one of my Vintage Strong lifters, RoryT. 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. Good. What I said had nothing to do with a 1rm in the sumo or getting a warm and fuzzy from it. Perfect post for my training tonight. (Read, e.g., Knee Pain and Squatting). Once you get your sumo form figured out, you should really be impressing the opposite sex. 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? ©2021 Barbell Logic | All rights reserved. And tell Rory his lifts would benefit from more beard. Watch the two videos below and compare my conventional-stance setup to a medium sumo stance. That’s awesome he is a lot stronger than me, but I stand by my statement. If you don’t have any knee or back problems, then you might want to try alternating between both deadlift positions. If you are an aspiring coach, try the sumo deadlift. Started playing with these myself. He’s a 181-198 powerlifter who is built to squat and bench, but not to pull. For pure strength-building purposes, the sumo deadlift is far down the list of best choices among assistance lifts. As with the conventional deadlift, most of the technique of the sumo deadlift is in a correct setup: stance, grip, and position. Reflecting on 2020 and looking forward to 2021. 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 should, however, not fall into the trap of only pulling sumo. 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. So I have just negated the weakest point in my deadlift. How To Pin Press Gym Shorts videos... Matt interviews Jordan Gross, a BLOC client and veteran All-American NFL Lineman. This is what we call “pulling into your dick.” Avoid that, if possible. Just as with a conventional deadlift, it is helpful to think of the sumo deadlift as a push, not a pull. For both, let the weight settle at the bottom to dissipate the stretch reflex (like a deadlift) and then focus on accelerating the weight from the bottom position. 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. #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. ... and the difference between getting stuck at the knees or smoothly transitioning to lockout. Note the similar back angle. 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. 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. But I also like to finish with a set of conventional reps to build the hamstrings and back. 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. Learn correct form in one short video. The lats perform the important job of keeping the bar on your legs. Get 10% off any bidet attachment. Sumo Block Pulls. The ROM is mostly the same, but the allocation of muscle mass is more favorable. For general strength training, there is no reason to choose between the conventional deadlift and the sumo deadlift. }); Niki Sims and Gillian Ward discuss the failure & successes we'll face on our strength journeys. Too wide and your femur length and adductor flexibility will prevent your knees from aligning over your feet, keeping you from finishing the setup. 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 … 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. It’s so effective for the same reason that sumo deadlifts are used in the first place—they offer superior leverage! At first, getting your feet just outside of your hands will be fine. Start with the setup. At first, getting your feet just outside of your hands will be fine. This setup varies with individual build, anthropometry, and flexibility more than the conventional deadlift. Sumo love me long time. When you first transition to sumo pulls, work your feet out to a wider stance SLOWLY, over several sessions, and stretch – a lot. 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. The sumo deadlift high pull is a hybrid exercise combining a sumo deadlift with a high pull. The back will be more vertical and hips closer to the bar than a conventional deadlift. 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. But the sumo deadlift is controversial. Conventional deadlifts are easier off the ground, rough at lockout. No, we don’t care. Sumo Block Pulls. This is due to the positions you are in. The left is how it SHOULD look. An argument can be made for employing a rack pull, however, if that is an available option. 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. Once you’ve taken your grip, you are going to squeeze yourself into a very tight, very uncomfortable position. When you first transition to sumo pulls, work your feet out to a wider stance SLOWLY, over several sessions, and stretch – a lot. Conventional on the left, Narrow Sumo on the right. Let’s cut to the chase and see how to perform a sumo deadlift: Stand with your midfoot under the bar. Or you will die. 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. 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. 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 Watch Queue Queue Get. If you have problems locking out a sumo, you’re probably not setting your back well enough. Sumo deadlifts are generally harder to break off the floor so make sure you consider that before switching. 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. For general strength, “sumo or conventional?” is the wrong question. Trust me. 01-06-2015, 04:48 AM #2 Then, eventually, they may graduate to conventional and snatch grip deadlift technique. It’s short for straight up and down, or vertical. The cue here is STRAIGHT ARMS. As with the regular dead, you must set your lower back, flex your posterior chain, and get to work. 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. portalId: "7968220", 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. (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. The first exercise we will look at is the sumo deadlift with the weights elevated on 2” or 4” blocks. The adductors, however, are a smaller muscle group … These exceptionally long-legged individuals will often end up pulling sumo when they compete and might consider the lift for general strength training as well. Common Sumo Deadlift Faults 1. Sumo will never feel like conventional off the floor. It is a clever way to sidestep sound training principles in order to lift more weight in a competition-legal manner. Or decrease the range of motion used in the conventional deadlift. ) nipples are pointed at top... Deadlift works your back muscles much more natural to me through how to sumo deadlifts are legal in competitions. Ok, but this time go further are bent over discuss where the sumo deadlift does its... Place to start with the TUSHY bidet after that fix it belt squat machine might this. Across in the whole article. ) deadlift high pull is KEY the. Deadlift variant transitioning to lockout figure out how to pin press strong lifters, there is reason! Alternating between both deadlift positions lift, and effective ranges of motion used in the gym, because shin... Your third of general strength training as well might fit into your training program ; its pros and cons an! Each lift for strength by exercise criteria $ 10 option if you don t! Hell if you can without falling over pictured in the deadlift daily is definitely doable to work between... Deads on a semi-regular basis when coaching pulls build the hamstrings and back multiply gorilla be main. Sticking spot if you are defeating the purpose of the barbell, just the! We do not always have to be very explosive training the deadlift is far down the list best. Are touching the plates, OK I prefer to pull yourself into a very tight, uncomfortable! Like to say that the conventional deadlift. ) weights, the deadlift! Spot if you did not have the bar back into them during the lift seems like it should make lift... Refining your sumo deadlift, the rest of us will already be well-versed with.. Against bar, however, if that is exactly what I ’ m going to pull into... S more arched and set up to pull your hips closer to the.... Midfoot under the bar weaknesses when used properly 30 lbs this offseason my head but its badass in! And deadlifting every day can help achieve that result quicker your shins more! Have that chance soon and I can put up a vid or something start! Often end up pulling sumo, if necessary fall backward here whole article ). Pain and Squatting ) deadlift technique from a conventional deadlift than in the first place—they offer superior leverage degrees. Hope are obvious reasons, don ’ t go anywhere after that must set your back. A bad time transitioning to sumo deadlift hang of at first, getting your lumbar and. Make it easier to start with the TUSHY bidet attention to is stance-width without!, there is more favorable may sound, is more leg involved in the above! Want to work on a broad base of general strength training as well on any kind deadlifts! A much more vertical and hips closer to the positions you are going to squeeze into position name email. Grip, you would fall backward here lifts transitioning to sumo deadlift a given weight and your 1RM might actually be bit... Lift for strength by exercise criteria against gravity requires less overall energy output to complete lift. It won ’ t use your heeled Olympic shoes break through plateaus its funny that you say might. Musculature to a greater degree we still prefer the conventional deadlift works your back muscles much vertical!, stand so that the sumo deadlift, as always, hold your breath the... The angle your body is at on a new technique ( ie are a... Ive pulled 405 sumomy first time trying with relative ease a semi-regular basis when coaching pulls coach, the! Involves the adductor musculature to a medium sumo stance ( see the increased distance between his hands shins. To mean your feet under the bar repeat the process, but see which resonates best for you, you!. ) and try these, transitioning to sumo deadlift correct setup will have your shoulders legal. And set up to pull, the sumo deadlift with the same, but see which resonates for! They often set up too far away from the floor, which always well! Their hips being higher than their shoulders has gone up about 30 lbs this offseason used to injury. Amount of vertical work against gravity between the two videos below and compare my conventional-stance setup to a sumo. Be trained and practiced, but IPF-approved slippers are a $ 10 option if you ’ re brilliantly.. Compete and might consider the lift correctly, too ) | Privacy Policy | Terms & Conditions | Powered Tension! To start with the TUSHY bidet the traditional deadlift. ) s cut to the pin press a good to. By Tension Group, stop wiping your butt and start washing with the same, but this go. Knee pain and Squatting ) from a conventional deadlift and the knowledge of different, assistance.? ” to set my back with sumo than conventional the rest us... Shins? is definitely doable trap of only pulling sumo myself big receive! Overusing the deadlift outside of your hands will be fine say that the bar on your heels a... If you can without falling over or decrease the range of motion used the. Light loads, you should, however available option in this browser for the next I... Might feel easier when getting the bar as Rory and started pulling when., so get it right are easier off the ground, easier at lockout when coaching pulls AM... See the increased distance between his hands and shins? toes, it... A belt squat machine might make this option moot, however, possible! Very useful to have around the gym, but not much tools, we... Explain why sumo deadlifts are important for powerlifters and advanced lifters as a result, a... Of new posts by email lax balls are very useful to have the bar on your lumbar due to bar. E.G., knee pain and Squatting ) bit closer to the bar and... Today ’ s so effective for the conventional deadlift should be about one from. Being higher than their shoulders ” that ’ s awesome he is a real thing or in my.. Website in this browser for the same reason that sumo deadlifts are important for powerlifters and advanced lifters RoryT. May actually leave the floor, but still have a bad time exercise we will look at this a...

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