Dec 12, 2016 what are the benefits of sumo deadlift. How to sumo deadlift the right way jordan syatt youtube. By assuming a wider stance, the lifter is able to open the hip. If you want leg hypertrophy without squatting do leg press and leg curls and leg extensions and hack squats and lunges and whatever the hell else.
The sumo deadlift is one of the best leg and back exercises that you could possibly do. Get my push pull legs intermediateadvanced program 25% off. The sumo deadlift is a variation of the conventional deadlift and an exercise used to target the muscles of the hamstrings. Sep 05, 2016 the sumo deadlift has a much longer lifespan when done properly and attacks a major issue.
The sumo deadlift is an effective deadlifting movement to increase upper back, hamstrings, glutes, and trap development. I have written this article to help out people like you to determine the difference between conventional deadlift and traditional deadlift as well as highlight the various benefits of sumo deadlift. Another view of the sumo deadlifts is that it works as a great accessory exercise to conventional deadlifts and squats. Difficult than a traditional deadlift, the sumo deadlift variation requires a wider stance. When the hips start too low and then the hips and knees extend at the same rate the knees arent extended enough when the bar gets to them. About 8590 percent of the population will have or has had lower back problemsthe major cause of lower back issues is lack of hip mobility. Great videoi have never tried to do this type of deadlift. Since switching to sumo in 2010, ive put 125 pounds on my competition deadlift pr. There are so many factors, that who really knows how much each features adds, so these analyses are just speculation anyway. If you cannot hold your knees out, you shouldnt expect optimal sumo performance. When the bar is gripped with the lifters hands inside their legs, the form is considered sumo. Duffin deadliftted his guinness world record with a sumo deadlift.
Sumo deadlift technique pointers sumo is more technical and takes a while to learn, as its crucial to keep your knees out, your chest upright, your back tight, and the bar close to your hips. The sumo deadlift places less strain on the lower back and spine. The hip hinge is an extremely important movement pattern to work on throughout life, so be sure to experiment with variations until you find one you like and. In reality, for these folks, we use rack pull, trap bar, and sumo deadlift variations but rarely if ever conventional deadlifting from the floor. Learn how to correctly do sumo deadlift to target quads, glutes, spinal erectors, traps with easy stepbystep expert video instruction. Sep 06, 2016 lunges and squats are cool and allbut if youre ready to mix things up in your quest for j.
Aside from the fact that its helped me build a gargantuan badonk, im also one of the only people in the world who has ever deadlifted 4x their body weight 530lbs at a. Sumo deadlifts help strengthen your adductors but they also help promote a more kneesout position for squatting and conventional deadlifting. Is this cool or should i stay the courseyou and kellie did a bang up job on. Download your free ultimate live lean starter guide here. The paused sumo deadlift is a variation of the sumo deadlift and an exercise used to build and strengthen the muscles of the leg and posterior chain adding pauses, as seen in the paused sumo deadlift, is an effective intensity technique used to. I mean theres not much information about sumo deadlifts. Mar 19, 2012 the sumo deadlift is most visibly different from the conventional deadlift in that the lifter assumes a considerably wider stance. The sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters the difference between the two lies in the setup of the lifters feet and hands. Sumo deadlift form, muscles worked, variations, and more. Sumo is more technical and takes a while to learn, as its crucial to keep your knees out, your chest upright, your back tight, and the bar close to your hips. I know that on a conventional deadlift your upper back and lats will get worked hard, but does the sumo deadlift give you the same back building effects.
I frequently see room for improvement with more lifters than you think. Our mike rogerio of westside was a 300pound super heavy weight and used the same. I have mostly done rack pulls i occasionally do deads from the floori will definitely give this a goi am on my third week of my strong curves workouti started with the booty only and i want to change to the fully body beginners workout. Hips keep them low and open up the groin to maximize leverage. The barbell sumo deadlift is another variation of the traditional deadlift that. The versatility of this allows the movement to be seen in powerlifting. Loworthy glutes, make the deadlift your new goto move while deadlifts may look intimidating if you. It will also indirectly hit the glutes, calves, quads, traps, lower back, lats, and forearms. Coan used a deadlift technique very similar to the squatstance method, essentially turning the movement into a modified sumo or semisumo deadlift. Personally, i believe the sumo deadlift is a good movement to know how to get the most out of, and to have in your toolbox if and when required. The only video i could find that was somewhat decent was sumo deadlifting with ed coan.
The difference between the two lies in the setup of the lifters feet and hands. This is sumo deadlift by the active life on vimeo, the home for high quality videos and the people who love them. Learning proper sumo deadlift form is easy with the step by step sumo deadlift instructions, sumo deadlift tips, and the instructional sumo deadlift technique video on this page. Bend at your hips and knees and grasp the center of the barbell with an overhand grip so that your hands are 12inches apart. Well, you are lucky enough to be on this page because that is exactly what we are going to talk about here. Still, youre going to get better overall lower body development from doing both. The sumo deadlift is a variation where one will approach the bar with the feet wider than shoulderwidth apart and grip the bar with a close grip inside of ones legs and proceed with correct form. Why not download our prospectus or enquire below and one of the. Yet still, his sumo is stronger than alexander kangs stance, which maximizes all aspects of the hip opening and wide stance the normal advantages of a sumo deadlift.
From a strength versus muscular development standpoint, sumo pulling decreases range of motion, so you theoretically have the potential to move more weight. Stand with feet about twice shoulderwidth apart and toes pointed out at an angle. Increase your deadlift by 30lbs in 30 days with the free deadlift bible. Well, first just like to address the people who think the sumo deadlift is cheating.
Sumo deadlifts and upper backlats powerlifting forums. Escamilla found or at least validated its pretty obvious to anyone whos minimally observant that a sumo deadlift has a 2025% shorter range of motion than a conventional deadlift. The sumo deadlift is often written off as easier due the shorter range of motion, but most people dont perform it optimally. The sumo deadlift a widestance deadlift where your hands are on the inside of your thighs. At the end of the day, arm length is the number one determinant. Load a barbell and place on the ground so that it is against your shins. The sumo deadlift targets the hamstrings, glutes, and upper backtraps, but also has a greater. It is true that sumo deadlifts allow for a shorter range of motion. Crossfit seminar staff member julie foucher demonstrates the sumo deadlift. Im sure you are going to be pulling much heavier sumo deadlifts in no time, as soon as you apply these tips.
The setup is the most important part of any deadlift. The reality is that the sumo deadlift requires significantly more quadriceps strength than the conventional deadlift. Deadlifts 5 most common deadlift mistakes duration. They need to work on deadlift technique a lot before they get to this final progression. Preexisting injuries and other related conditions aside, i cant think of a single type of lifter that should only perform sumo or conventional deadlifts. Besides being considered one of the greatest powerlifters of all time, coan holds one of the most impressive raw max deadlift attempts ever with a 901pound lift at a 220pound bodyweight. If you have lower back pain and have avoided the regular deadlift, you finally have an option and no more excuses. Do i need to train both sumo and conventional deadlifts. Watch this 3 minute video and make sure youre doing it right. Coan used a deadlift technique very similar to the squatstance method, essentially turning the movement into a modified sumo or semi sumo deadlift. In this video were looking at proper technique on the conventional deadlift. The sumo deadlift is the only lift where technique rivals strength for importance. Consequently, you need to spend a lot of time doing mobility work to be able to do a sumo deadlift properly. The sumo deadlift has a much longer lifespan when done properly and attacks a major issue.
Brace the core and push the hips back for the deadlift. Aug 03, 2015 a good sumo deadlift requires exceptional hip mobility, something most people will lack at the start but can be developed, paradoxically, by sumo deadlifting. Origym have created an indepth guide on how to sumo deadlift. The sumo deadlift is a great variation of the regular conventional. The sumo deadlift is a compound movement in which the feet are set in a wide stance with toes pointed out and grip is placed inside of the legs. The sumo is far more technically advanced than the conventional deadlift. Keep the kettlebell close to the body as it moves down to shins. However, the difference in range of motion doesnt really matter. I just started doing sumo deadlifts as written on 2suns 531. Before we go into the sumo deadlift technique, lets look at why you would do it. Learn how to correctly do barbell deadlift to target back, hamstrings, glutes, biceps with easy stepbystep expert video instruction.
And please ask if you have any questions in the meantime. Sumo offers advantages over conventional in these ways. How to deadlift when you cant pull from the floor with. Jul 31, 2016 crossfit seminar staff member julie foucher demonstrates the sumo deadlift. A new perspective on proper sumo deadlift form i hope you enjoy the video and, as always, if you have any questions or comments you can leave them below. The sumo deadlift youre doing it the wrong way elite fts.
The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. Fill your belly with air, sit backwards towards the wall behind you, and grab the bar with an alternating grip that is roughly shoulder width apart. In the event heshe is a conventional puller, there will be less. The great japanese lifter inaba used a close stance sumo where he started his pull with arms between his legs, but finished with his arms outside of his legs. Its no secret the sumo deadlift is one of my favorite lifts. If you want to maximize your efficiency in the deadlift, nearly all of your technique should revolve around making the arms as long as possible relative to your other segments. By spreading your legs out wider, you automatically shorten the. Jul 17, 2017 the sumo deadlift is an excellent lift on its own, targeting your lower body especially the hamstrings and gluteus in a slightly different angle than the regular deadlift. Watch a ton of videos on youtube and of people who know how to pull sumo dan green, pozdeev, ed coan, chris duffin, belyaev, and read a bunch of articles and just experiment. Sumo deadlift how to use them in your workouts gym junkies.
I know that your lower back will definitely be less worked, but im not sure about the upper backlats. Here are the best cues to ensure that your sumo is set for success. Consequently, you need to spend a lot of time doing mobility work to. The sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. Compared to conventional deadlifts, the sumo deadlift puts more emphasis on the glutes, hamstrings, hips, quads, and traps with less. Jun 06, 2014 the spot athletics owner and head strength coach, jl holdsworth shows you how to properly set up for the sumo deadlift the spot athletics is the best place for personal training, strength training. It is allowed to be performed instead of conventional deadlifts in most powerlifting competitions. Second, the biggest sumo deadlift technique mistake i see is lifters trying to squat the weight up and down.
Apr 25, 20 i think around 99% of newbies screw the sumo deadlift up. A good sumo deadlift requires exceptional hip mobility, something most people will lack at the start but can be developed, paradoxically, by sumo deadlifting. Some tips are to open up your groin and point your toes out. Difficult than a traditional deadlift, the sumo deadlift variation requires a. Sumo deadlift form mega thread hey folks, i tried to ask about sumo deadlift form in the daily thread today, but given the absence of response, i thought id try to flesh my thoughts out into a more fully formed discussion so as to justify making a full thread. Let me know in the comments if you would like to see a follow up article on how to perform the sumo deadlift well. The sumo deadlift is most visibly different from the conventional deadlift in that the lifter assumes a considerably wider stance. To understand why, we must examine a variety of components related to deadlift performance.
However, less range of motion isnt necessarily ideal from a hypertrophy standpoint. Lunges and squats are cool and allbut if youre ready to mix things up in your quest for j. Our mike rogerio of westside was a 300pound super heavy weight and used the same close stance with. Technique is always a valuable tool for a lifter, but in the sumo its everything.
Dec 14, 2015 can sumo deadlift actually replace squat in a hypertrophy legs workout. So, if you suffer from lower back pain or commonly injure this area, switching to the sumo deadlift can give you the ability to perform a deadlift without as much of an impact on your lower back. A lifter from indiana called carlos luper was very good making 650 pounds with no gear. My raw conventional went from 515 to 585 and my sumo pull went from the mid 400s to a 640pull in competition. The easiest way to increase hip mobility is to start pulling from blocks say 6. While the form and technique of each variation is markedly dissimilar from one another, the general simplicity of lifting a weight off the ground until complete lockout still holds true. The spot athletics owner and head strength coach, jl holdsworth shows you how to properly set up for the sumo deadlift the spot athletics is the best place for personal training, strength training. The knees track outward and the bar skims the shins. Sumo deadlift form and technique points take a wide stance, place your shins roughly. Sep 24, 2012 sumo deadlift form and technique points take a wide stance, place your shins roughly. Can sumo deadlift actually replace squat in a hypertrophy legs workout. What are some good resources to learn sumo deadlift. This is sumo deadlift by kevin wood on vimeo, the home for high quality videos and the people who love them.
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