Prior to initiating the … I could pull 700 sumo but could barely pull 600 conventional. Find the one where your shins are at 90 degrees to start the movement.For the sumo deadlift, you also have to point your toes out. THE SUMO DEADLIFT IS A COMMON VARIATION OF THE DEADLIFT USED IN POWERLIFTING COMPETITIONS. I included one of each to show that the concept is the same either way, though the actual start position may look a little different. The starting position of picking up an atlas stone, sandbag, duck walk, and the now popular Ukrainian deadlift are all in sumo positions. For most people, optimal quad drive and ability to load the posterior chain is going to come from a more vertical shin position. THIS COLUMN OFFERS A DETAILED DESCRIPTION OF PROPER SUMO DEADLIFTING TECHNIQUE. To do a sumo deadlift, position your feet wider than hip-width, toes pointing out just slightly. Hands inside the knees. Deadlift Starting Hip Position Recently I’ve had Rob and Payton switch to sumo for the time being to test their strength on their opposite stance and see if we can handle higher training volumes. You don’t need to stand with your toes as wide as possible. A three-dimensional biomechanical analysis of sumo and conventional style deadlifts. But now there is a drill to prevent this. (Video), Women In The Weight Room - How Things Have Changed, Allmax Hexapro Protein Powder Review – By Coach Robert King, 7 Questions with IPF World Champion Rhaea Stinn, 7 Questions With IPF PowerLifting World Champion Maria Htee. My own coach, Brian Minor, helped me make this switch a couple of years ago, and after using it myself, watching great deadlifters use this technique, and doing lots of research, I'm pretty confident that it's worth trying for ALL sumo deadlifters. It's not necessarily evident in the video, but I am already pulling hard on the bar with my hands/upper body as I'm getting set. This lateral force production is going to come primarily from the knee extensors, making the quadriceps group a primary player in at least the first half of the sumo deadlift. How do you execute a seated deadlift? This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. **Note: I haven't addressed how grip might or might not affect your starting position in this piece, but I'll get to that at some point. The height of the bar at the top of the lift will vary depending on arm and leg length, as well as placement of the feet. Where they do come into play, however, is helping to shorten the torso segment length, essentially by relocating the shoulder joint. Most people don’t actually fail a deadlift because of weak quads, especially in the conventional stance (where your quads are at their strongest in the starting position of the deadlift, and the hips have to do far more work), although weak quads are one reason why the bar might be stuck to the floor (especially in the sumo stance). Unauthorized usage of materials and information found on this site is strictly prohibited. A three-dimensional biomechanical analysis of sumo and conventional style deadlifts. For others, it could be a recipe for disaster. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Starting Positions & Movement. Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. Always remember you can’t muscle a Sumo Deadlift. Packing the lats and engaging as much of the upper back as possible has the obvious purpose of engaging that necessary musculature in the pull, but, contrary to what many believe, the lats don't actually have the ability to keep your back from rounding themselves (check out the attachment sites in the drawing below). Most people THINK their sumo deadlift starting position should be closer to the picture on the right. The spine should maintain slight lordosis and the chest should be out and proud with the head and eyes forward. Ideally, you want your knees lined up with 1st or 2nd toe, so keep that in mind when setting your feet. It is called the seated deadlift. Bend slightly forward and grab a large barbell at slightly less than shoulder width using only an overhand grip or a mixed grip (one hand over and the other … 2. You can start to stand just outside of your regular conventional deadlift and successively train to get a little wider as long as it feels okay for you." Upper back/lats engaged: think shoulder blades in opposite back pockets; "short" back (shortening segment). 2. You can start to stand just outside of your regular conventional deadlift and successively train to get a little wider as long as it feels okay for you." So basically, if you have long femurs, you have long femurs no matter which way you choose to pull. For the rest of us, we have to work harder at them. [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. Shoulder Blades in Back Pockets/Creating a "Short" Back. If pulling the slack out of the bar doesn't click for you, imagine pulling tension INTO your body instead. Sumo Deadlift Start Fix Attached to this blog article is a video breakdown of one of our powerlifters (Molly) and a set of her deadlifts from a recent training session. Another difference lies in the start position and movement pattern. Do not worry about this. There’s a shit ton of funky looking “mobility drills” out there for hips, hamstrings, groins … You don’t need to stand with your toes as wide as possible. Foot positioning on a sumo deadlift is more variable than on a conventional one, but you should set up so that your shins end up at 90 degrees when you begin to pull. This ultra-wide stance is also one of the hardest to balance, so you run the risk of losing your balance at the top, or at least having to focus on maintaining balance throughout the lift (you'll lift less this way). In this article, we will not discuss the sumo deadlift. But one thing is for sure if you don’t have a plan and if you’re n… Starting Strength: Basic Barbell Training, 3rd Edition. Of course, it's not the ONLY way, but it is a solid set up technique that can benefit most lifters. A correctly performed sumo deadlift requires the legs to produce both vertical (pushing down on the floor with the feet) and lateral (spreading the floor apart with the feet) force to initiate the lift. THE EXERCISE USES EXTENSION OF THE BACK, HIPS, AND KNEES IN UNISON TO LIFT A LOADED BARBELL FROM THE GROUND TO A FULLY ERECT STANDING POSITION. While dropping down to the bar, your chest should be proud, stick it out a little, with the goal of keeping your hips as high as possible. The other is little old me. By having long arms, the lifter can maintain a more upright torso with the chest up and still keep the hips high, which puts him/her in a better pulling position. #300poundclub!! When executing a sumo deadlift most beginners will start the pull by not pushing the feet and knees out to the side, causing your hips to come up much too fast. Anytime the bar path deviates from vertical, the lift becomes less efficient (basically, you're exerting extra energy to move the bar horizontally rather than vertically). This is actually the 2nd of 3 sets of 3 reps for her at a very high percentage of her max deadlift - with this actually being a volume PR for her. Medicine and science in sports and exercise, 32(7), 1265-1275. The basis for this technique is creating lots of tension in the hamstrings and hip extensors, which will then be used to generate the force needed to drive the bar off the floor. 4. ©2016-2018 by Lift Heavy, Princess., LLC. 3. https://robbwolf.com/2017/01/18/a-biomechanical-analysis-of-the-deadlift-conventional-vs-sumo/, 4. https://www.strongerbyscience.com/how-to-deadlift/, 5. https://www.strongerbyscience.com/lats-in-the-deadlift/, 6. https://www.powerliftingtowin.com/powerlifting-technique-deadlift-form/, 7. However, my sumo deadlift helped immensely in strongman despite what most say. Make sure to also look for key point 4, as this can change your position needs slightly. Likewise, those starting with their feet all the way out at the plates may be doing the opposite (starting with quads in a shortened position where they can contribute less force and the hamstrings in a stretched position where they are potentially able to produce more force but also more susceptible to injury). Shins Vertical (Perpendicular to floor when viewed from front or back). The first part of the pull is simply a matter of straightening the knee joint whilst keeping the hip … We want high hips. 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