The sumo deadlift starts with your feet wider than shoulder-width apart and gripping inside of your shins. Your able to cut range of motion while keeping the form close to the same as conventional. I have to deadlift on bumpers on a wonky platform so the bar moves around and I find resetting sumo on rep work a bit … As a competitive strongman and powerlifter, switching back and forth between sumo and conventional has been a big advantage over the years. You are also going to want to make sure your toes are pointed directly forward. Combining RMS correcting muscle mass which just seek out a healthy heart. Also, keep in mind that if you decided to switch right now that doesn’t mean that you might magically pull more weight. In sumo and conventional deadlifts, the arms are kept straight and vertical. Could yall take a look at my semi-sumo deadlift form? The sumo deadlift is cheating, this phrase is commonly thrown around in various powerlifting circles.The controversy often centers around the differences in range of motion between the sumo … “The sumo deadlift is basically a high squat. The semi-sumo deadlift will be easier to break from the floor, but harder to lock-out; I’ve seen lifters use this information to either avoid the semi-sumo stance or to embrace it depending on whether they struggle with the bottom or top-end position of the deadlift. The back rounds until leverage improves enough for the bar to leave the floor. Sumo deadlifts will also engage different muscle groups to standard deadlifts, which means that you can vary your training and switch things around whenever you feel like a change. Performing the same movement over and over and over again – without any change of pace – will drastically increase the likelihood of sustaining an overuse injury. Improved Posture. ChecksandGiggles. Remember, start fairly hard, but you must add weight for the next two weeks. I'm trying to make the switch from conventional after tweaking my back, which I think was probably due to not setting up with a neutral spine. For the sumo deadlift with kettlebell, you should to begin with your feet slightly wider than shoulder width (we are thinking sumo wrestler, after all.) Dave Tate shares that the sweet spot to switch from a sumo stance deadlift to a conventional stance was when his torso was thick enough that he could drive his stomach into his thighs off the floor, almost like the bottom of a squat. This move also targets slightly different areas of your glutes. Since switching to sumo in 2010, I’ve put 125 pounds on my competition deadlift PR. Unknown to many lifters, the sumo deadlift might actually be the better option for them if they want to lift heavier, depending on their individual anatomy and soft-tissue flexibility. This is the first time sumo deadlifts actually felt right, much better than 7 months ago. Tag Archives: when to switch to sumo deadlift. Beginners should master this traditional “closed” arm angle and be confident in their lat control before “opening” into a wider grip. The sumo deadlift is often misunderstood, seen as the underachieving, smaller brother of the conventional deadlift, when in reality the sumo has its own unique benefits and strengths. When it comes to sumo deadlifting, it is most commonly seen in the world of powerlifting. Best of your luck with your training! When I first began lifting, I only knew conventional from reading bodybuilding magazines. to Sumo? Closer to competitions, you should switch to the style which is best for you and lift that way. Move Downwards. 2. A poster at PowerliftingUK has changed his deadlift stance from conventional to sumo and finds that he's unable to lift as much weight. Tempo training can be done with the sumo deadlift simply by adding time constraints or cadences for the various phases of the pull. He wonders if this is typical: Did you find an initial drop on your DL when switching from Conv. My raw conventional went from 515 to 585 and my sumo pull went from the mid 400’s to a 640-pull in competition. However, that is only what fit Dave’s body best. You only have to look at the set up for a powerlifting squat or bench press to see that having shorter distance for the bar to travel is a significant priority. The online training develops the short term memory power switching to sumo deadlift sharpness is felt in your performance in because they are converted in to Adenosine Triphosphate (ADP) which can be applied on many athletic activities. I'm sure there's lots more that I don't see. Although you might not realize it, another of the many benefits that we’re going to be looking at today is the fact that deadlifts help you to improve your posture. … It’s typically the style of deadlifting we learn in traditional weightlifting gym setting, P.E., group fitness classes, and even rehabilitation settings to retrain hip hinge patterns. Since the sumo deadlift begins higher than the sticking point for the squat, the demands on the quads will be less than the squat, but greater than the conventional deadlift. The sumo deadlift relies on recruiting the hips, glutes, ... Sumo deadlifts are generally harder to break off the floor so make sure you consider that before switching. Unless your training for a competition we really don't need the standard lifts to get the effect of them. Switching to sumo, for them, only exacerbates the problem. The sumo variation’s more quad dominant pulling style generally lends itself to a lower risk of injury and places different requirements on strength than the conventional deadlift. So, I started SS a week ago and have been trying to get the conventional deadlift down. Slowly switching to sumo deadlift ... ... 94kg rn I think I see a few things wrongs, i think. Also you need to have the requisite hip mobility to sumo well because your hips have to be closer to the bar. Luckily in college, I got into powerlifting and was shown how to deadlift sumo. There are no factors that make either the conventional or the sumo deadlift inherently easier or harder. Im trying to get used to a Modified Sumo (feet just outside arms) as I think it will be beneficial in the long run. Whether you switch your deadlifting style to sumo, place your torso more horizontal to the floor, work on developing your hip extensors, or accept a slightly rounded upper back position, you can still get stronger in the deadlift. 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. Even if you don’t pull sumo, it’s level of hip activation and posterior chain development is … I would recommend working on hip mobility and doing plenty of warm ups before pulling sumo. This usually occurred around the 280-pound mark for him. Doing so has unquestionably improved not only my Sumo Deadlift but also my Squat performance. Takeaway: In deciding whether to do semi-sumo deadlift, you need to ensure you have a strong lock-out position. The sumo deadlift requires a more precise set up. Switch to sumo and see how things go. Worth giving sumo a try. 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. The benefit of switching to a split stance is that it can disperse the spinal loading during barbell exercises. September 25, 2014 Ryan saplan. I was immediately stronger in sumo as it was a much more comfortable starting … One advantage of the sumo deadlift for a powerlifter is that the bar has less distance to travel. 11-07-2010, 08:01 PM #6. My bench max is 275 and i know my arms are not stronger then my legs so i don't know why im only maxing at 285 on squats. Conventional pulls are a little easier on your quads, and sumo pulls are a little easier on your back. Tempo Sumo Deadlifts. For people with back problems, the rear-leg elevated split squat and reverse lunge (shown below) are go-tos for lower body training. Hip extension demands are nearly identical between the conventional and sumo deadlifts. Back to powerlifting! The more naturally upright back angle produced by longer arms tends to shift the weak link in the system from being the lower back to being the legs. Your move: If you’ve been performing the deadlift and squat with the traditional hip-to-shoulder-width stance for a while, and your gains have started to slow, switch to a sumo … The sumo deadlift is a deadlift variation that helps you lift more weight. The greatest quad demands in the squat are coming up out of the hole. Another factor is style of lifting. That's just my personal opinion, because it feels like the point of training is to develop strength in your muscles, and conventional deadlifts strain more on your back than sumo-deads do. Why the SumoDeadlift. 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. We’ve come up with a number of exercises for you to try out. After three weeks, switch to sumo style off a four-inch box. For three weeks do five reps for five sets. They Help to Avoid Overuse Injuries. THE DUCK STANCE. Blog posts about strength, How to increase your deadlift, Program Design. 1.Rack Pull. It may happen sometimes where you want to switch up your sumo deadlift with another similar exercise which works the same way. This is absolutely necessary for lifting the most weight possible in a safe and streamlined way. I probably had 10 reps total with the semi-sumo before I filmed this. Another thing to consider is using the high handles on a Trap Bar. Or, in scientific terms, you might as well buy yourself a 1-way ticket to snap city. I'm just hoping switching to sumo deadlift work would help strengthen my squat because i don't understand why its so low. No matter how hard I try though, I can't seem to get the proper form down. For example, if you lift conventional, but your back and hamstrings are sore from heavy lifting, you could switch to the sumo deadlift to give your lower back a rest and keep training. It’s more a matter of individual strengths and weaknesses. 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. The rack pull is a great alternative to the barbell sumo deadlift, it is very similar to the conventional deadlift however there is less range of motion to complete the exercise. Here’s my first 600+ pound competition deadlift. But hold on, what tends to happen when leg strength becomes the limiting factor in a deadlift? Most people who start out in barbell lifting are familiar with conventional deadlifts. Less work against gravity requires less overall energy output to complete the lift. I deadlift conventional, but whenever I try sumo for a lark I always find that it seems to be about as good as my conventional. If you find this is causing too much pressure on your knees, you can adjust your toes to point to the side slightly. Anecdotally, a lot of sumo pullers experience reasonable carryover, so it isn't like your work has been wasted. C Stiff Legged Deadlift 3 x 10 . 13. And, finally, deadlift using a five-inch chambered bar. How To Do The Sumo Deadlift Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead. View Profile View Forum Posts Flex for me Join Date: Dec 2009 Location: Minnesota, United States … 5 Reasons to Sumo Deadlift Instead of ? : in deciding whether to do semi-sumo deadlift form targets slightly different areas of your shins enough for various! Wider than shoulder-width apart and gripping inside of your glutes and gripping inside of your glutes less... 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