The sumo deadlift has a wide leg stance with the hands about six inches apart. Here are the most popular different types of deadlifts—including the conventional deadlift, Romanian deadlift, sumo deadlift, single-leg deadlift, and hex-bar deadlift. In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate.However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. Nonetheless, training both the styles, at least at the start of a long training cycle, has proven to be beneficial. This is not the case for wide stance squatters who pull conventional. Sit back to keep your center of gravity close to your body as you raise and lower the weight. Ernie told me the story of he and Ed training pulling sumo (as they were training for the famed Hawaii meet). Grip Width. The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. You must have JavaScript enabled in your browser to utilize the functionality of this website. Put your ego in the drawer and get all you can out of your pull. How wide apart they are depends on your height, but they will be much farther apart than shoulder width. It places an emphasis on quadriceps, upper back and glutes. Competition Deadlift 5 x 3; B. Sumo Deficit Deadlift 4 x 6; C. Stiff Legged Deadlift 3 x 10; Since switching to sumo in 2010, I've put 125 pounds on my competition deadlift PR. So, for those lifters, what I call the hybrid sumo stance could perhaps be the best for you. The emphasis here is on the glutes, hamstrings and lower back. Deadlift position: Hands just outside the knees. [Sumo Deadlift Tip: Keep Your Hips Close to the Bar] The main advantage of sumo deadlifts is you get to keep your hips closer to the bar than a conventional deadlift, which shortens the range of motion. However, the difference in range of motion doesn’t really matter. Its advantages include: a more even distribution of forces from the booster muscles, a path of travel closer to the core of the body (shorter lever arm! Use shoulder width grip since narrower than shoulder width grip will make it more difficult to lockout at top. Note in the video the following: Not an exclusive thing to hybrid sumo but an overall aspect of the deadlift to keep in mind while training is the downward movement. Buy Three, Get One Free - Just add four to your cart. Sumo Deadlift Form Mega Thread. ", "How To Bulk Up Fast: Without Getting Fat! The hand placement while performing the sumo deadlifts can be tricky. With your hands closer together on the bar and your feet in a wider stance, your torso can assume a more upright position. Get a natural curve in your spine by sticking out your butt, keeping your chest high, and placing your weight back on your heels. As she is a little bit of a prude, she tries things until she finds the item that is “just right.” We use this fairy tale for all kinds of other things. Deadlift grip width can play a major role in successful pulls at maximal loads. This position puts more of the load on the shoulders and less on the back. They would pull sumo, then after the other lifters left the gym, Ernie shared that he and Ed then went back to the platform and then did some conventional training. In the conventional deadlift your hips will be a fair bit from the bar. When you deadlift sumo, you will place your hands inside of your shins because of your wider stance width. Step 2: Bend at your hips and knees and grasp the center of the barbell with an overhand grip so that your hands are 12-inches apart. Also I can only do these numbers on a Texas deadlift bar, an Olympic bar which is slightly thicker I can't grip it for weights as heavy. Visit JimStoppani.com for more great fitness content, workouts, training tips, and articles on nutrition and supplementation. A. 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. As with the conventional deadlift, use a staggered or overhand grip; it's up to you. Not every lifter can do two full training sessions, one sumo and one conventional. SUMO DEADLIFT VS CONVENTIONAL. Those lifters are basically just training half of the lift. Do not round your back, which can lead to injuries. For most people, using the underhand grip can put added stress on the forearm. He is now growing with a cleaned up diet into the 242-pound class and as a roughly 235-pound tighter raw lifter he has a 725-pound (gym) deadlift. The hybrid (anything derived from heterogeneous sources, or composed of elements of different or incongruous kinds) is just that: it is like the sumo pull in that the hands are inside of the legs, but has traits like the conventional in that the feet are far closer together and the forearms and calves when starting the pull are much, much closer together than the traditional wide stance sumo. If you were just to look at the lifter from the waist down who used a moderately wide squat stance and also looked at a hybrid sumo deadlift from the waist down, the stance for both lifts would look the same. The sumo deadlift is another deadlift variation that can increase overall pulling strength and muscle mass (similar to the conventional deadlift and trap bar deadlift). Almost everyone who tries sumo initially starts with their stance just outside of conventional, and there feet pointing too forward, which in turn stops them from… 3 – Bending at the knee by opening the groin to sink the hips straight down. 1) Sumo Deadlift – warm up sets, 3@80%, 3@85%, 3@90% 2) Tempo Close Grip Bench Press – 4 x 5 (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – AHAP. As you pull up the bar, don't try to lift straight up. The training footage in the video is Robert pulling raw hybrid sumo. ". Stand with feet about twice shoulder-width apart and toes pointed out at an angle. It can at least be something for you to try on for size. Ernie and Ed are true powerlifting legends and put together in a way that we mere mortals could only wish for. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Archived. As Stoppani says, the deadlift is considered the ultimate test of overall body strength—a combination of both a push, with the legs doing the pushing, and a pull, with the upper body doing the pulling. Keeping the center of gravity back is important not only for protecting your back, but also for maximizing the amount of weight you can lift. Said another way, if you can hear the deadlift hit the floor, you are leaving power on the platform. Posted by 3 years ago. My raw conventional went from 515 to 585 and my sumo pull went from the mid 400's to a 640-pull in competition. Sumo Deadlift Movement Pattern . If you are a squatter whose squat stance is not ultra-wide but wider than a close stance, the hybrid sumo stance might also be for you. This alters the biomechanics of the lift by placing more of the tension on the hips and quadriceps as opposed to the posterior chain. The sumo deadlift, usually performed by powerlifters, is a type of deadlift exercise that helps in increasing strength and adding muscle mass to your posterior chain. Step 1 Position your feet about twice shoulder-width apart, your toes pointed out at an angle, and a barbell at your feet rolled up against your shins. ", "How To Keep Your Selfies From Ruining Your Life", "Kick Cardio To The Curb. Lots of newer-to-the-sport lifters hit the top and then let the bar just drop down quickly. Met-Con: 20 minute AMRAP of: 100m DB/KB farmers carry (70/55) 9 HSPU (4″/2″ deficit) 12 Burpees. As the name implies, the sumo deadlift forces lifters to assume a wide stance bringing them closer to the ground and allowing them to keep their torso up taller. The first step in mastering the conventional deadlift is assuming the proper stance. Here's my first 600+ pound competition deadlift. In powerlifting, specifically the deadlift, the “just right” or the Goldilocks Zone, might not be pulling conventional, nor sumo, nor even Old English Style (we rarely hear about that one anymore). The hybrid stance is also great for this huge group of raw lifters emerging onto the scene. The deadlift is a strength-training exercise that affects multiple major muscle groups at once. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. You still want to pick a grip width that allows you to engage your lats effectively, reduce the range of motion as much as possible, and maintain a strong grip on the barbell. Sumo deadlift – The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. As you approach the bar, position yourself so that your feet are about hip-distance apart, your toes are pointed forward, and your shins are very close to the bar. I say that because of the stance of the feet. Semi-sumo deadlift and sumo deadlift variations. But what if you are a deadlifter who isn’t comfortable with either? So bar thickness gets me due to small hands When your feet are at the proper width, turn your toes out at an angle of about 30 degrees instead of keeping them pointed straight forward as in the conventional deadlift. Researchers use electromyography (EMG) to measure the electrical energy produced by skeletal muscles. With a doctorate in physiology, post-doctoral research at Yale, and an encyclopedia of muscle and strength to his name, Jim Stoppani, Ph.D., is someone to pay attention to when you want to learn how to do an exercise correctly. Bend at the hips to lower and grab the bar. Keeping the bar close prevents your center of gravity from shifting too far forward. This is because the wider foot position used for sumo deadlifts lets you bring your thighs much lower to the floor. Each rep Robert pulls is placed on the platform in a way where the plates lightly kiss the platform, either for another rep or to complete the lift. Coach Tony explains one of his favorite drills for teaching lifters to keep their hips close to the bar. The sumo deadlift does not as you are supposed to be almost upright. To illustrate this, we put together some footage of one of our hybrid sumo raw lifters, Robert Bain. Similar to a sumo deadlift, the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. That said, we put the two styles on different days, with a lot of days in between. Perhaps hybrid deadlifts would benefit you. Be sure to keep your back flat by maximizing the arch in your lumbar spine. I say that because of the stance of the feet. When you're going heavy, that can lead to forearm injury. How to do Sumo Deadlift: Step 1: Load a barbell and place on the ground so that it is against your shins. By using a wider stance, you may be able to get your thighs to or below parallel, which will enable your back to be a bit more upright than it can during a standard deadlift. Unlike when you're squatting, your thighs don't need to be completely parallel—just above parallel is fine. 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. The ft. has to be set very huge, close to the collars. Begin with a bar loaded on the floor. 6 2 1 126. Sumo Deadlift position: Hands inside the knees, about a foot apart. Instead of being about hip-width apart, with sumo the feet are positioned wider shoulder. 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