When utilizing the "chest up" cue, the hips will often naturally assume the position they need to in order for an efficient pull. Ironlife. I’ve mentioned this at the beginning of every article in this series and I’ll continue to do so here: I drew heavily from Starting Strength to create this material. The Sumo RDL. The deadlift is the ultimate test of overall body strength. Tip: Sumo Romanian Deadlift (RDL) If you want to sumo-deadlift scary amounts of weight, then add the sumo RDL into your training plan. Romanian Deadlift (RDL) Pros. Here is Emevas’ next guest post in the “Things I Think I Know” series.. After he made his case for using straps, today Emevas talks about something that goes against conventional – the advantages of Touch ‘n Go Deadlifts.. As always, you might agree or disagree, but I hope this post will get you thinking. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Sumo deadlifts are performed with a wide stance which targets the quads and glutes a little better than a normal deadlift. SUMO DEADLIFT. I know, that's what i've been told. 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. Conventional vs. Sumo Deadlifts. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. Sumo Deadlift or Conventional Deadlift. 1. This thread is archived. I'm 5'7 and prefer sumo. Powerlifting. Personally I prefer the sumo deadlift. Ideally, assume a wide stance that places the shins in a position where they are perpendicular to the floor. This is why most lifters can pull more weight using sumo and is the choice for competitive powerlifters – the shorter range of motion. Usually threw trial and error, I had always done conventional stance deads and … What kind of program/template are you currently running? As in which deadlift should be used when targeting specific muscles etc. Traditional vs. Sumo While both variations emphasize the back side, the traditional deadlift typically sends the lifter into a more bent over posture since the feet are closer together. If you watched the tutorial video above you will see that 5 simple steps – bend down, grab the bar, shins to bar, chest up, and pull, will help you get all of your joints into the optimal deadlift position. Yes, the trap bar deadlift is a bit “squattier” than a barbell deadlift, but it’s definitely still a hinge pattern, and nowhere close to being a squat. So wheres the turning point? The main difference between the sumo and conventional deadlift is the width of your stance with the sumo deadlift requiring a much wider stance. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. A little more detail on the difference between the Sumo Squat and the Sumo Deadlift. It's not so much about height as it is about your proportions. Press question mark to learn the rest of the keyboard shortcuts. dont talk to me like you know sumo 02-10-2009, 01:34 PM #9. Normal Deadlift Vs Sumo Deadlift There are many supplemented in fitness centers while you are going consistency mixed with otherwise you wont get results. What muscles you’re looking to train; Your hip structure/ flexibility: this actually plays a greater role than your height / proportional limb length; It’s primarily a question of comfort: conventional pulls place a great … Close. lift206. What is the best possible below was directed at younger people. Both hamstring/glute/back are negligable. Deadlift vs. Romanian Deadlift: Benefits of Each and How to Do. share. Conventional uses a bit more calf. Cons. I'm 6'0 and I've never tried sumo but conventional feels fine for me. Once you lock your legs, then pull your shoulders back and hips through. 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. Your glutes quads and hamstrings they do too little weight. Choosing Conventional vs. Sumo Based on Bodyweight. 4-Sumo Deadlifts Hit the Quads and Glutes a Little Better! You could switch it up every now and then. When you can’t squat heavy sumo deadlift Conventional Deadlift: What’s the Difference? 1. Generally speaking, Romanian deadlifts should be performed regularly to bulletproof the hamstrings and lower back from injury, whereas sumo deadlifts … 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. Sumo deadlifts allow you to maintain a more upright torso and put more stress on the legs, particularly the glutes and quads. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). My advice to anyone is do both, since they train different parts of the body, and its great to keep the body guessing. The main difference between regular and sumo squats is the placement of your feet, which naturally leads to a different muscle emphasis. save. What I found, for me, was that my traps are very weak compared to other muscles. But this isn't necessarily a reason to avoid the sumo deadlift per say. People will also argue that the sumo deadlift is easier because it The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. Exactly what it sounds like, The Sumo RDL has allowed me to develop strength and explosiveness in my Sumo Deadlift that I truly believe would not have been possible otherwise. Firstly; the most obvious difference between a sumo squat and a regular squat is your foot position. Sumo vs Conventional deadlift. Although you can pull more weight in a Sumo deadlift, they are still legal in a powerlifting competition. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type and goals. Sumo vs regular deadlift - how to know which one to use Between sumo and regular deadlift, how do people decide which one to utilise? I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. My back cannot keep straight on regular deadlifts, but is good on sumo. Athough that's less dependant on height and more on proportions. conventional as a raw lifter, credits the sumo-deadlift —along with his Conjugate-style training method—for helping him stay injury-free during 20-plus years of lifting. Posted by Scott_Herman - April 4th, 2016. Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. Deadlift Form: Sumo vs Conventional, Round Back vs Flat Back. Archived. 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). While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure, Check out this article, gives some good info. https://www.youtube.com/watch?v=Eba7mJgb2q0. Coaching the Sumo Deadlift. Furthermore, utilizing both Sumo and Conventional Deadlift variations within our training will provide countless benefits which are often overlooked. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. Feet are beyond shoulder-width apart, and sometimes as wide as the collars of the bar. Sumo vs. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. In the event he/she is a … Correct Stance. To do a deadlift, you’ll need a standard 45-pound barbell. However, my conventional deadlift seems to yield better results in terms of doing PRs. I’m a 500+ lb sumo puller with a sticking point a few inches from lockout. Will it still target the same muscle groups? When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. 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). Sumo is a more a technical lift than conventional that requires a bit more thought Imo. 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. 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. I've been lifting primarily sumo over the course of my year and two months of lifting now. Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. How much weight (percentages)? The Sumo deadlift places more stress on the leg musculature than the conventional and reduces some of the strain on the back. July 10, 2019, 4:26am #1. Related: 30 Days of Deadlifts – 1-10 Related: 11 Damn Good Deadlift … I prefer sumo because it just feels more natural to pull that way. A while back, the powerlifter Andrey Malanichev switched from the sumo deadlift to the conventional due to hamstring problems. The amount of weight to use depends on your fitness level. 3 years ago. report. A pause an inch off the ground and then just at your knees at around 60-70% focus on wedging your hips forward throughout the whole lift. https://www.strongerbyscience.com/should-you-deadlift-conventional-or-sumo Deciding whether to do conventional or sumo also depends on your overall bodyweight. First, let’s tackle rounded vs. flat and then we’ll address conventional vs. sumo style. Conventional vs Sumo Deadlift. 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. Ideally, do both. However, my conventional deadlift seems to yield better results in terms of doing PRs. More Exercises Barbell Bench Press 13,354,000 lifts Squat 7,651,000 lifts Deadlift 7,724,000 lifts Shoulder Press 1,915,000 lifts Barbell Curl 916,000 lifts Front Squat 645,000 lifts Bent Over Row 605,000 lifts Incline Bench Press 440,000 lifts Hex Bar Deadlift 321,000 lifts Sumo Deadlift 166,000 lifts Hip Thrust 188,000 lifts Romanian Deadlift 188,000 lifts Military Press 321,000 … The timing is important as if you try to pull back too soon the bar will get stuck on your legs while your knees aren't locked and if too late, you will get pulled forward. Cookies help us deliver our Services. However I'm 6'2 and conventional feels natural for me. I have my stance just wide enough to put my arms between my legs. Way easier to keep my back straight at all times. Cue "Chest Up" vs. "Hips Down" One of the most simple cues for the deadlift to promote optimal setup is the "chest up" cue. The first part is locking your legs out. The trap bar deadlift still places almost twice as high of demands on the hip extensors than the quads, and has joint ranges of motion that are almost identical to the conventional deadlift. Check the video out below for proper setup of a barbell deadlift. I looked up something and they said sumo should be kind of like a two part lift (bring hips to bar, then bring shoulders back), but my (hips?) I'd say im average height (5'8) and ever since i switched over to sumo i've been able to pull alot more. Heavy hamstring activation. For more weight, add 2.5 to 10 pounds to each side at a time. Hi! As in which deadlift should be used when targeting specific muscles etc. "Wrote" a new program about two months ago - Combining Jim Wendler's 531 with something like a PPL split. Sumo vs regular deadlift - how to know which one to use Between sumo and regular deadlift, how do people decide which one to utilise? Sumo vs. Watch somelike like Balyaev - there is a setup with a quite vertical back and well behind the bar. Conventional vs. Sumo Deadlifts. hide. Never stretched and now I pay the pricefuck this, This is a nice hip mobility warm up routine. Check it out (find the section on Deadlift) https://www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/. The hip extension demands are the same as the conventional deadlift. There’s no debate: deadlifts have a seat at the grown-up table. If you feel comfortable with each style keep using both of them. When you finally come around and try these, the rest of us will already be well-versed with them. Whichever feels right and fits your body type. Will it still target the same muscle groups? Let us know your opinions in the comments or on reddit. Nope, not cheating. It was previously believed that the primary difference between the two exercises is in regards to hip extension and glute activation. 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