Have you ever suffered a back injury? Used properly, single-training may not only help maintain but actually gain strength while recovering from a lower back injury. Athletes may choose to employ either the sumo or conventional deadlift style, depending on which muscles are considered most important according to their training protocols. The conventional deadlift is what is most commonly seen throughout local gyms and is often what is performed incorrectly. Purpose: Improper lifting techniques may increase injury risks and decrease performance. It’s characterised by shoulder width and width of stance with forearms outside of your knees. When training through a lower back injury it’s important to choose exercises that allow you to maintain an upright posture throughout the entire range of motion (ROM). This version of the deadlift is called "sumo… Even more if youre pulling the bar in that position from even lower, like you do with deficit sumo deadlifts. By artificially decreasing femur length, the sumo deadlift allows the lifter to get his hips closer to the barbell, thereby decreasing the moment arm between hips and barbell. As if it’s not enough that deadlift is already hard enough, they have to make it sumo. They don’t believe it translates into bi-lateral strength nor do they understand that it can decrease injury risk. This test uses the concept of being able to touch your toes. facilitates an upright posture and subsequently places far less stress on the lower back than Conventional Deadlifts. Seriously, take it. However, some coaches say I need to train both while others say I only need to train what I actually compete with…. Luckily, trap bar deadlifts seem to be pretty pain-free for individuals with low back injuries . The aim of this study was to compare and contrast biomechanical parameters between sumo and conventional style deadlifts and between high- and low-skilled lifters who participated in the powerlifting event during the 1999 Special Olympics World Games. Deadlifts (or their foundational movement, hip hinges) are incredibly versatile. Basic Deadlifting Technique. Overarching your spine at the end of the lift Enter the sumo deadlift – an excellent option to With the conventional style, there is a narrow stance with the barbell held with the hands positioned outside of the knees. Have you ever thought that maybe you think deadlifting is bad for you because maybe you don’t know how to…, I think it’s time we all get on the same page regarding deadlifts vs. squats. document.getElementById("af-footer-1373351077").className = "af-footer af-quirksMode"; If you have pain with any of these tests or exercises, seek out a physical therapist (PT) who regularly works with weightlifters. sumo deadlift => powerlifting (conventional) deadlift => stiff-legged deadlift. Never Maximal. Too often lifters (especially, and ironically, coaches) allow their form to slip through the cracks in order to handle heavier loads. (And not in a good way) My lower back is on fire whenever I do these. Want to crush your New Year’s fitness resolutions? Conventional deadlifting stance. I’ve jacked up my lower back a bit and want to start back into deadlifts slowly and with proper positioning all the way along. (And not in a good way) My lower back is on fire whenever I do these. Too often lifters (especially, and ironically, coaches) allow their form to slip through the cracks in order to handle heavier loads. Sign Up & I’ll Send Your 4 FREE World Record Strength Training Manuals Directly to Your Inbox,