The sumo deadlift is often written off as "easier" due the shorter range of motion, but most people don't perform it optimally. The Sumo deadlift is an acceptable competition lift in powerlifting and is commonly used by powerlifters who squat in gear and/or with a wide stance. If you’re competing for a powerlifting competition, the best scenario would be to perform your sumo deadlifts on two days per week. Technique is always a valuable tool for a lifter, but in the Sumo it’s everything. I mean, come on. Share This: The better title of this post should be: “10 Steps To Ensure You Won’t Destroy the Back Of Your Pants (With Your Spine) When You Deadlift.” The deadlift, as with any compound movement, requires precision and attention to detail in order to 1) Perform it well 2) Not get hurt and 3) To have any shot at lifting appreciable weight. It is allowed to be performed instead of conventional deadlifts in most powerlifting competitions. To do that, you have to follow these steps. Of course, the exercise is technically quite complex, and improper execution of it can lead to at least an unreliable load of muscles and, as a maximum, to trauma. Below is the list of those variations which you can do at home without even need of bench or much space. Since the glutes are larger, and more powerful, they can handle the increased training volume when compared to the lower back. People with thicker legs and hips can typically pull sumo well. Start with a moderate stance until you feel confident with the foot positioning. There are several sumo deadlift benefits when used within an established training program. The remaining steps are the same as used in the above technique. 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. Then extend back up. Equip the bar, hanging the working weight on it. The sumo deadlift seems to be able to withstand more volume in a training block or cycle than deadlifting with a conventional stance. In the starting position, your shoulders will be slightly in front of the bar. The emphasis of this technique is on the legs and glutes as opposed to the back. Master the Deadlift in 5 Steps . First thing to do is to make sure that you have found a comfortable foot angle, whether this be open up more and wider like the Dan Green photo, or more inward and facing forward like the Silent Mike photograph. First, you need to push your knees out. When performed appropriately, the sumo deadlift can pack some serious mass onto bodybuilders looking to achieve a balance of muscular size and symmetry. Getting Your Stance Right . The sumo deadlift technique allows lifters to keep the torso more upright, shifting the stress from the lower back more toward the hips. Follow the four-step progression to learn how to lift the bar as fast as you possibly can. Stance. Doing The Sumo Deadlift With Kettlebell — Step by Step 1. Set a bar on the floor, preferably loaded with full-sized weight plates (45 cm / 17.72 in). [SUBSCRIBE TO MY CHANNEL] http://youtube.com/omarisuf [JOIN US ON MY FACEBOOK ARMY] http://www.facebook.com/chefbuff [MY FEMALE WORKOUT CHANNEL!] To learn how to Sumo Deadlift, follow these steps. Steps to Performing the Lift: Once you’ve decided the best stance for your individual needs, you’re ready to start piecing together your sumo deadlift. Once you’ve mastered the standard deadlift, you can increase the load and try new variations. Learning how to sumo deadlift is a game changer when it comes to mixing up your deadlift. Do it very light and try and get the “feel” of the torso remaining static, with the head and hips in exactly the same position with bar on the floor and bar on the knee. Typically the sumo deadlift is suited for a lifter that has more of a typical “squatter” build. Step # 1. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Sumo deadlift = shoulders in line with the bar in the start position. People will also argue that the sumo deadlift is easier because it allows your hips to stay closer to the bar. With a single leg RDL, it’s pretty much what the name implies — doing a deadlift on a single leg. A good test and assistance exercise is the sumo deadlift to knee height; essentially just this first pull followed by a reversal back down to the floor. Check out my article on whether you should squat and deadlift on the same workout. Sumo Deadlift Benefits. #1-Toe Angle Determines Mobility and Balance . SUMO DEADLIFT TECHNIQUE. Romanian deadlifts. The advantages of the sumo deadlift go beyond the ability to pull more weight. (The more you … Step #5 Program the Sumo Deadlift Into Your Training Week. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. The sumo deadlift is a deadlift variation that requires the lifter to place their feet wider apart, with their arms hanging directly down and hands gripping the bar inside the legs. Sumo Deadlift With Barbell. Your stance will probably be at about hip width. Taking that one step further, I’d even go so far as to say that performing other Deadlift variations is STILL SPECIFIC even if they aren’t exactly the same movement. There is a slight variation, when you do the sumo deadlift. The sumo deadlift does not as you are supposed to be almost upright. How to perform the sumo deadlift These are the steps to perform the sumo deadlift correctly to avoid making any mistakes that could lead to injury in addition to reaping the maximum benefits. In this variation, the legs are placed away from one another. How to do Sumo Deadlift: Step 1: Load a barbell and place on the ground so that it is against your shins. 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. This lift emphasizes the quads, gluteal muscles, adductor magnus, and back extensors (spinal erectors). Then bend and … Single Leg Romanian Deadlift – This is a bit of a spinoff of the sumo deadlift variation. How To Do Deadlifts: Step-by-step instructions; Benefits of doing deadlifts with dumbbell ; Dumbbell Deadlift vs Barbell Deadlift; Variations of dumbbell deadlifts include: There are different variations of deadlift you can do with only a pair of dumbbells. The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. Muscles Used . By assuming a wider … Regardless of the variation being performed, all we’re doing is lifting up a barbell and putting it back down. Exercise deadlift Sumo: the practical side of the question. 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. A lot of powerlifters often learn how to sumo deadlift so they don’t have to lift the bar as far. The stance in this technique should imitate the sumo stance. 2. This deadlift variation emphasizes your posterior chain. Imagine there is a line that runs through the center of your foot, from your toes to your heel. Stand back up and repeat. You’ll extend one leg behind you and as you lower the dumbbell to the ground in deadlift form, the leg behind you will lift. A logical reason for this is that the sumo stance utilizes less lower back musculature and more of the glutes. 3 Steps to Better Sumo Deadlifts May 25, 2020 Written by Chad Wesley Smith These are the critical aspects of Sumo Deadlift technique to focus on. Those who pull conventional style even do the sumo deadlift variation for a variety of reasons. Therefore, clearly follow the steps below. One day you’ll want to focus on speed work. The sumo deadlift is a compound movement targeting the erector spinae, a group of … You will grab onto the barbell with an overhand grip and arms inside of the legs. Typically, this should occur during mid-week. Lastly, one of the main differences between conventional and sumo deadlifts are the muscles used. 10 Steps To Dominate Your Deadlift Technique. The start position of the Sumo Deadlift requires great mobility and the precision of this position can set you up for a successful lift or doom you before you’ve even begun. A poor deadlifting form is often the culprit behind back or knee pain, injuries, and herniated discs. The starting hip position is usually slightly lower on the semi sumo deadlift when compared with the full sumo, and the hands are placed inside the shins. Since the Sumo Deadlift is a variation of the Deadlift, it follows many of the same steps as the Deadlift. Without rounding your lower back, hinge forward from your hips and lower the bar down the front of your legs as far as your flexibility allows. Step up close to the bar, so that it is positioned about over the middle of your foot. It shifts the strain so you’ve got more load going through your legs and less through your lower back. The set-up is the most important part of any deadlift. Make sure you are in the proper stance before you begin lifting. 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. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. 3. The sumo is far more technically advanced than the conventional deadlift. The arms should reach down to the inside of the legs. The Sumo Deadlift is the only lift where technique rivals strength for importance. See above for a step-by-step guide to proper deadlift form. Execution. The benefits of a sumo deadlift. Stand with a barbell in your hands, and your knees slightly bent. Assume a wide stance with your feet farther than shoulder-width apart. This is the starting position. Preparation. For a description of the sumo deadlift style, please check out our sumo deadlift exercise description. Stand behind your barbell with feet wider than shoulder-width apart, knees slightly bent, and toes angled out. Before discussing the sumo vs. conventional deadlift, it’s important to know how to execute this movement correctly. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. Stand with feet about twice shoulder-width apart and toes pointed out at an angle. Sumo Deadlift Setup. Deadlifts. You are also going to want to make sure your toes are pointed directly forward. #1. For the sumo deadlift with kettlebell, you should to begin with your feet slightly wider than shoulder width (we are thinking sumo wrestler, after all.) Load and try new variations stance utilizes less lower back you ’ ll want to make your! 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