What might be considered a ‘pro’ for one person is a ‘con’ for another. Takeaway: Use these ranges to determine whether a semi-sumo stance is something you should try out. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. sumo deadlift … Reproduction in whole or in part without permission is prohibited. When deciding to do the sumo deadlift, you have a range of choices when it comes to how to set up your foot position. The hip hinge is … Here’s Exercise Physiologist Dean Somerset to explain: Takeaway: If you find that your hip doesn’t want to naturally rotate up and out without bone-to-bone restriction, then you’re likely not suited for an ultra-wide sumo deadlift. Are you ready? Many powerlifters and strength athletes would benefit from taking a similar approach. If the hips need to extend more, then the muscles responsible for hip extension, like the glutes, will be more active. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". However, most people would agree that a semi sumo deadlift is when a lifter’s feet are either directly underneath the hashmarks on the barbell or narrower. All rights reserved. Sumo Deadlift on Smith Machine: Ideal for those who are not comfortable with using free weights. There are several top powerlifters who choose to deadlift in a semi sumo stance. "semi-sumo" (which is a really stupid term, as sumo defines the hand position being inside the legs) negates a lot of the benefits of both conventional and sumo deadlifting. I would experiment with the semi-sumo deadlift over the course of a few weeks and see if it works for you. The reason for these differences is because the further the hips are from the barbell in the start position (like the semi-sumo), the greater the distance they need to travel to finish the lift. I knew sumo would help me use more of my legs but my leverages wouldn’t allow me to get super wide. The angle on the left will be built for the conventional deadlift, while the angle on the right will be built for the sumo deadlift. the hips shoot up rapidly. Knowing whether or not you’ll benefit from a semi sumo deadlift vs full sumo deadlift will depend on how your built and level of hip mobility. The conventional and sumo deadlift both use a straight bar and begin … If you want to increase your deadlift strength, take a look at my article on the TOP 10 DEADLIFT CUES. The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more equal balance between the lower back and hamstrings. The semi sumo deadlift is where you place your feet slightly outside of shoulder-width distance, but not outside the hash-marks on the barbell. Proper sumo deadlift form. In addition, third parties, including Facebook, may use cookies, web beacons, and other storage technologies to collect or receive information from PowerliftingTechnique.com and elsewhere on the Internet and use that information to provide measurement services and target ads. Without getting an x-ray, you can determine your hip angles by completing a “Hip Socket Self-Assessment”. It’s important to recognize that while the two deadlift styles look different there are two main similarities. However, the angle in the middle will be built for the semi-sumo deadlift. Since this was a new deadlift … Not an exclusive thing to hybrid sumo but an overall aspect of the deadlift to keep in mind while training is the downward movement. This is one of the most common questions about sumo deadlift. People generally start doing it because they fail to increase their strength in either the conventional or standard sumo deadlift, and are seeking alternatives to keep progressing. So, let’s talk more about this deadlift variation … To get the percentage, take your limb length, divide it by your overall height, and then multiply it by 100. Knowing that someone is stronger in a certain position is one thing, but figuring out whether YOU WILL be stronger is another. Fill your belly with … The main point to understand is that the angle of how your femur connects to your pelvis can differ drastically between individuals. Perfect. Deadlift … © 2021 (101Exercise.com). Locking the knees too early will pitch the body forward; locking too late will make it difficult to extend the hips. If so, then continue reading! It's often criticised for being inferior to the deadlift and nothing more than a gimmick. 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