I guess I might just switch to sumo. Individual Goals. The greater upper-trap activity is likely due to the more erect torso during the sumo-style deadlift. . Getting it off the floor was my problem too, but for me the issue was my quads that weren't pulling (or pushing in this case) their weight. 700 is pretty exceptional at any weight man. I also injured my back while squatting which caused me to avoid deadlifting/squatting almost completely for a while. He goes to two arms, wraps them with some towels. I took a moderate stance, with my shins basically parallel. Up to around 545 or so I had a lot of success with just simple grueling high rep touch and go sets. Also you have to be approaching technical failure. I've never pulled sumo before, but I get so fatigued from conventional. Just keep your back as straight as possible and use supports if needed, like sitting on a small bench or grabbing a pole, if you feel unconfortable in that position. De sumo deadlift is een variant op de tradionele conventional deadlift. November 14, 2016 . 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. Press J to jump to the feed. The deadlift stimulates so many muscles that it’s nearly a complete all-in-one movement with the exception of the chest, triceps, and shoulders. The lifter grasps the bar with their hands inside of their knees. We will be covering a variety of topics that covers all of the strength and physique sports, as well as a few additional topics. Geplaatst door Kjell Aink op aug 31, 2016. Wow! This helped me focus on the new technique queues I tried to implement. I only started pulling sumo about 4 months ago and before then I was strictly a conventional puller. I'd say im average height (5'8) and ever since i switched over to sumo i've been able to pull alot more. toes nearly touching plates on TPB etc. However, for heavy work, just skipping the first ~3 inches of the ROM allowed me to go heavy pretty frequently with happy hips, and lighter pulls to knee height kept my bottom-end improving as well. What have you done to bring up a lagging Sumo Deadlift? Sumo Deadlift: recently altered my technique to incorporate a wider stance and substantial internal rotation of the shoulders, as well as intentional thoracic rounding. What have you done to bring up a lagging Sumo Deadlift? That guy who could lift 350 like that. While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. It's not really about height, more so femur and arm length. This is when I started experimenting with wider stances. nog even een vraagje, de soorten deadlift die ik op dit forum het meeste voorbij hoor komen zijn de stiff legged en de 'normale' . It's all very structured, unlike my lifting, eh. The sumo stance is a variation that has increased in popularity over the last few years thanks to the explosion of the sport of powerlifting across the world. Is that legal? Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger ; The deadlift is so-called because it involves lifting a weight off the floor from a dead stop. Other way around - most of current DL records are held by 6'0"+ lifters who pull standard way. Would you care to share your general mobility routine? This deadlift variation is especially exclusive in set up while in comparison to the traditional deadlift, however, does still produce very comparable muscular diversifications (with some moderate differences as properly). Molly Galbraith coaching the Sumo Deadlift from the front view. It activates my quads more and reduces the ROM a bit. This thread is a topic driven collective to fill the void that the more program oriented Tuesday thread has left. Have you always had that mobility or is it something you worked towards? Did you know they used to call the dead lift a 'hands only'? After practicing it for a month or so I learned that a wide stance was more efficient for my body. yeah, that proverb. Athough that's less dependant on height and more on proportions. 0 comments. Dumbbell Sumo Deadlift ; Staggered Deadlift ; Single-leg Deadlift; Suitcase Deadlift; How To Deadlift- Techniques. I only switched to sumo to get a feel for it. Both hamstring/glute/back are negligable. So if you're looking to pull heavy weight - use Sumo. At 65. What (if any) differences are there in cueing/positioning/assistance for pulling sumo raw vs. equipped? In tegenstelling tot de conventionele deadlift, zorgt de Sumo deadlift voor minder spanning op de spieren in de onderrug. . Looking back, what would you have done differently? Conventional uses a bit more calf. … I guess so. My own Best set to date was 545x2 @200lb. I went up to 555lbs without much of a change in technique within a few months. Upper back work with heavy rows helped immensely as well. Had some B.C. The extensive stance inside the sumo deadlift transfers loading […] Learning sumo was hard at first but once i learned to open my hips up more and flex my glutes at the top its been gravy from there. Deficits. Because of speed sets, I've added ~40 lbs to my deadlift in 4 months. My best jumps in sumo numbers come after extended periods of GPP and strongman training. Progressively heavy singles, never more than single rep sets, plenty of rest between sets and between sessions. The sumo deadlift is an exercise becoming increasingly popular in the strength and conditioning environment, both for improving physical performance and as a potential rehabilitation tool. Same old guy told me, this is when he was 74, that he could probably reg dead 400 any time in street clothes (not a snappy dresser) with no more than two warmup sets. http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure, Check out this article, gives some good info. He actually advised me to just do those, to a grinding single or a fail, once every two weeks and no other deadlifting or heavy back stuff. And when I say "jumps" I mean fairly significant jumps forward. Grizzled, cantankerous cancer survivor. It IS true that sumo deadlifts allow for a shorter range of motion. Keeping head slightly upward better your position and increase hip drive. I had always assumed that I would lack mobility to such a degree that the juice wouldn't be worth the squeeze. From the archives of lifting and gym fails comes this guy Uncle Harry A.K.A "Skeeter" and his deadlift accident. Take a wide stance, place your shins roughly .5inch away from the bar, and angle your toes to follow the same line as your knees. I have seen several lifters talking about how they vary sumo and conventional for fatigue maintenance and to get used to working with heavier weights. Sure. 0. That means training conventional most of the time for me, doing lots of rows, heavy farmers walks, beltless deads. 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 … WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. Never stretched and now I pay the pricefuck this, This is a nice hip mobility warm up routine. Learning how to properly brace and activate my lats really helped. best. High bar and front squats seemed to mostly fix that. Play. Shouldn't be there with the reg dead. So be sure to utilize both styles of the deadlift in your back routine. I gotta say Sumo doesn't work for me. Doing his deadlifts (regular!) Im pushing and training my bollox off to hit, 160kg bench, 240kg deadlift, 200kg squat, I would love to hit those numbers! Sumo Deadlift Form and Technique Points. So, stuck at 405 Sumo. Sort by. If you're a beginner, or fairly low intermediate, these threads are meant to be more of a guide for later reference. Old timer, eh. Is there anything you particular you changed to break the 800? If I try to force too much frequency with sumo, the tightness in my hips just builds up to a point where my positioning gets worse and worse. Psychologically intimidating because I had repeatedly screwed my back when younger doing reg deadlifts. Go figure, eh. The difference between the two lies in the setup of the lifter's feet and hands. Looking back, what would you have done differently? Use this as a place to ask the more advanced lifters, who have actually had plateaus, how they were able to get past them. I did fairly low reps with ~70% of my conventional max (515lbs) for 8-10 sets. scary, that's it. Some lifters find they can lift more weight doing sumo deadlifts than conventional deadlifts. A double-overhand or alternating grip can be used here as well. 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 sumo deadlift is an effective ultimate lower body exercise and the benefits go much further than just building big legs and a strong back. Todays topic of discussion: Sumo Deadlift. What worked? Finish the movement by flexing the elbows, pulling the … Really amazing how much this helps. The Deadlift: Not a Great Muscle Builder? Find related exercises and variations along with expert tips But my hips are bit too tight and I can't really open them up to maintain good form. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". Since I barely had any sumo experience, I had to get as much pulls under my belt (heh) as I could before my competition. The head needs to be looking slightly upward in the conventional, sumo, stiff-legged and suitcase deadlift. It's called the sumo deadlift. No matter, he also recommended doing very heavy, wide stance partial (close to half) squats in the rack from the bottom up, trying to approximate my Sumo stance at the beginning of the lift where I had issues. Switched to sumo, didn't have that problem anymore. It's in finnish but you get the idea by just watching it. . My back cannot keep straight on regular deadlifts, but is good on sumo. 0:00 . Deadlift the right way, you probably will after learning of deadlift benefits reddit amazing qualities, glutes, and I that. I may be wrong but I'm pretty sure that's an incredible deadlift at your bodyweight!! Lowered just enough to remove tension and not be touch and go while still keeping the position it puts you in. Watch somelike like Balyaev - there is a setup with a quite vertical back and well behind the bar. The sumo deadlift is a legit deadlift variation. I expect getting a fade-haircut would also add 5-10 lbs onto my max. Lots of extra rows and pullups really helped me get the back necessary to explode up. on a Saturday morning. I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. . The coan-phillipi program that you can find here is what I've used. The one strap black singlet/shorts thing, even a pair of those crazy high cut strap sandal deals. I do not see a problem with using Sumo and personally I would love to do the same. The two biggest things that seemed to help mine were: I did a lot of block pulls from mid-shin, and a lot of lighter DLs to knee height for higher reps. To echo several other people in this thread, I find that heavy sumo pulls from the floor really wreck my hips. I probably would have done a lot more posterior chain work as well. Really working on my hip flexibility allowed my to get a better position closer to the bar and reduce my range of motion. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. I find the sumo to be easier on my back. If you’ve never tried it, then I’d better not hear you dismissing it. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. Pretty cool, eh. When I'm consistently stretching/rolling my glute med/piriformis/TFL, my hips stay happy and my sumo pull feels good. Nothing helps speed a deadlift off the floor to lockout like additional back work, too! P.S. Looking back, I would quit being an asshole sooner. The benefit is reduced ROM in exchange for a somewhat harder lockout in my experience. Deficit conventional sometimes and not from large deficits, tried deficit sumo for a long time and went absolutely nowhere since it just made an even shittier starting position. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. I can't imagine many powerlifter excluding the elite of the elite pulling heavier at that bodyweight. My deadlift has always been a struggle. None of these moves felt 'natural', and it was when I hit a sweet spot as far as balance and power off of the floor that I stopped and trained that spot. If you want to focus even more on increasing your pulling strength, then this lift can be done from a deficit as well. In fact, it’s a better option than the conventional deadlift for many who have yet to experience it. Jeff Halevy. share. Ah crap, the other thing - not using straps until I really had to when working up the deadlift sets.". I'd recommend choosing the one that your body proportions favor. It's not so much about height as it is about your proportions. Most recently I've pulled 405 for 25 and 485 for 10. The sumo deadlift does not as you are supposed to be almost upright. Farmer walks, trap bar deadlifts, lever squats, SSB squats, and lots and lots of double kettlebell swings are some of my main movements. The sumo deadlift does not as you are supposed to be almost upright. 645 sumo at 168 bodyweight here. This sets up the first phase where one drives through the legs and the back stays the same angle. Anyhows, he rambled, a regular 450 dead is something I should be able to do with a little more lack of work on it. Having said that, I also would've done more squatting especially with the SSB to build overall strength instead of being a deadlifty dipshit. Semi-sumo deadlift and sumo deadlift variations. Edit: I mean narrow sumo stance, as compared to what I see as typical sumo puller stance i.e. For me, that's Sumo as well (6'5, not very long arms). As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. De sumo deadlift legt de nadruk meer op de bovenbenen. I moved each foot about an inch a week. Mostly because my lower back gets enough of a workout from other compound lifts because I have leg day 4x a week. Edit: growing a beard has also helped. Whichever feels right and fits your body type. Just so happens that the two are commonly related to height. We'll be recycling topics from the first half of the year going forward. They were semisumo or wide stance conventional deadlifts. It was in the back. Words, to get shit done other lifts because of this to fully engage them deadlifting. Cookies help us deliver our Services. There's nothing that says you can't train deads like other lifts, I think the voodoo surrounding it leads people to only pull heavy and be afraid to actually work it which is dumb. Outside of technique, I think everyone's eventually found that being all-around good at picking things up helps. Four undeniable benefits of the sumo deadlift that many people may overlook, each making a case for all lifters to include sumo deadlifts in their training. It seems like shorter people do conventional and taller do sumo. It’s game over! I would like to say that I'm decent at sumo pulling, so I guess I can chime in here? I mean, I got plenty of hole-filled shorts to lift in now, but it's too late to utilize the technology in a functionally appropriate manner! Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. Not sure if that suffices for answering but I'll give it a shot. Or for people to tell /u/WeaponizedSleep to eat more. Ideally, do both. Added ~15% to my 1RM in those two hours. Settings. Hope that helps. I experimented with my setup and my foot placement for the better part of a year until I got a decent pattern going! This increases quadriceps, adductor, and adductor activation and allows for a more upright torso, taking stress off the lumbar spine. Others may disagree with this point. Also foot placement helped drastically. Which kind of confuses me because my squat is pretty bad and my back is un-proportionately stronger than my legs. 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. 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