Not getting caught above the knees like that is another one I learned from Dan Green. Double overhand or hook grip works best, but a mixed grip is okay too. It seems to me a great combination of consistency of bar path while also getting some pop off the ground. 1 Deadlift + 1 RDL = 1 Rep Shred: 3 sets of 10 reps, rest 60 – 90 seconds between sets Bulk: 3 sets of 8 reps, rest 90 – 120 seconds between sets It may also feel easier for some lifters. These are two separate lifts and should be performed for two different reasons. I also know I need to get my lower back trained often to handle the loads. While we value your involvement on the sub, we don't want to create a culture of the blind leading the blind. Powerlifting 4 years ago. Rectus Femoris. Yes. Honestly, if you can just clean the bar and do front squats. This is perfect. Kettlebell Sumo Squat Exercise. If you're a beginner, or fairly low intermediate, these threads are meant to be more of a guide for later reference. Athletes may choose to employ either the sumo or conventional deadlift style, depending on which muscles are considered most important according to their training protocols. The only difference between what they call in the video "sumo deadlift" and "trap bar deadlifts" is the shape of the bar you use, because the movement seems identical to me. As far as muscle growth goes, both styles tend to train your body similarly, but sumo is a bit more demanding on your quads than conventional . Sumo deadlifts are great if you want to build overall muscle and strength in the hamstrings, back and glutes. Don’t lock out your knees. First off, you don't seem to be putting the weight on the floor after each rep. Also, you want your shins to be perpendicular with the ground and your hips/glutes to be "scooped" as far forward towards the bar as you can. EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. I used to be a conventional guy but after too many injuries, I switched to a modified sumo and I swear, my quads have not been worked as hard. You have to just experiment with your foot angle. A. Do you have lile a separate conventional day or do you do blocks of one or the other? Settings. And your shins need to be more perpendicular to the ground so as to not interfere with the bar and it'll give you more power to push through the floor. Hamstrings. The sumo deadlift does not as you are supposed to be almost upright. The bar probably needs to start closer to your shins than you think. I'd have not been so stubborn on hitting a few goals, because I've torn hamstrings a couple times in the chase. Choosing between the two depends on your training goals, experience, and personal preferences. You may have better success with less flare to help you balance and 'grab' the floor with your toes. In my experience, squats are better than conventional deadlifts for glutes if you are hip dominant (most people are not), however quad dominant people get better glute activation with deadlifts. The sumo deadlift really is a hybrid between the two. I pulled this way when I was much smaller (5'10, 170ish) without much upper back strength. Press question mark to learn the rest of the keyboard shortcuts. So be sure to utilize both styles of the deadlift in your back routine. I am a bot, and this action was performed automatically. 10 reps on conventional and I feel like dying, 10 reps on sumo deadlift I still feel okay. Here is how to do a sumo deadlift! This is the group of muscles stretching from the back of your thighs up to your mid-back. I wouldn't advise quitting squats. Not trying to persuade, just curious. Now let us look at hip extension demands in each lift. What didn't work: Burning myself out with deadlifting too often. I personally flare my feet almost at 180 degrees to get my hips close to the bar, the drive my feet apart from each other to pull slack and rip the bar. I find that the best for this is paused front squats, but regular front squats and high bar squats are also great here. And it works all muscles of the posterior chain (backside of the body), also involving the core muscles plus biceps and forearms. I, too, have rotated through many different pull styles as my leverages have changed and I've gotten stronger (best pull is 622 @ 181 weigh-in weight, probably closer to 190 on the platform). The Dan Green/Cailer hip scoop generates a lot of pop off the ground but often at the expense of a neutral spine that'll see you through a clean lockout. Honestly, the best thing I've found has been to take time off from doing deadlifts as a primary exercise and instead build general strength, including an array of traditional Strongman exercises. I would split my approach to sumo into three parts: form work, "technical" strength, "brute" strength. Anything else I think of I'll throw and edit in. What you want to do is stand wide enough so that your knee joint can form a 90° angle when you begin the lift. Most pull styles to me make perfect sense. This is mainly for my own curiosity, but what's your conventional pull? Watch Alan Thrall’s video on YouTube on how to do a proper deadlift. Why do people do sumo? Adductor magnus (inner thigh) Low back. I do both with a 2:1 traditional:sumo ratio sprinkled throughout the week. Sumo Deadlift. The obvious difference between the conventional deadlift and the sumo-style deadlift is that the feet are much wider apart in the sumo style. When you do sumo deadlifts, you have a wide stance, vertical tibiae and you sit back, please tell me how that works quads more than conventional deadlifts considering you have angled tibiae? I've found auxiliary exercises of good mornings and SLDLs to be particularly helpful. Moderate to high cocontractions from the quadriceps, hamstrings, and gastrocnemius imply that the deadlift may be an effective closed kinetic chain exercise for strength athletes to employ during knee rehabilitation. The downside, at least for me, was an inconsistency of bar path. Listed below is a table of the muscles that are involved in the sumo deadlift. Conventional work. Most lifters will justify that changing their deadlift styles will hit the quads more. 4. Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger; The Sumo deadlift is one variation of the conventional deadlift where a barbell (although, there are different ways to do it) is most commonly utilized to pull massive poundages. They are ranked on a scale of 1-5, with 5 being the most involved and a 1 being the barely involved at all. You just pick the weight up off the ground, and boom – job done.’ Whilst that’s a decent creed for anyone training for a crappy deadlift, there’s a whole lot more to a killer deadlift than just brute force. As a compound movement it targets a whole array of muscles, which is great for butt building. Please contact the moderators of this subreddit if you have any questions or concerns. The deadlift and squat are both powerlifting exercises that help build your muscle strength and mass. Positioning: I think it's impossible to have a good sumo if you have a shitty starting position and technique. Squats or deadlift for mass? Glutes. Stalled all over the place! 0:00. I pull sumo, my best is an 821 lb/372.5 kg pull at a bodyweight of 225 lbs/102.3. The traditional deadlift is best for people with long arms and legs, relative to their torso. If you see someone with massive quads, they probably sumo deadlift. Block and rack pull are great for back development because they eliminate the initial part of the deadlift and thus target your lower body to a lesser degree. The deficit deadlift is also called the “elevated deadlift”. Sumo-deadlift form check. Credentials: I went from a terrible rounded pseudo-conventional sumo deadlift to a technical and clean sumo through a lot of conscious effort. Your hamstrings are not too short. The sumo deadlift does limit maximal hamstring and erector recruitment when compared to conventional and Romanian deadlifts, however is often used to isolate the glutes and inner quads, as … Use the 1rm of the style you are going to be doing to calculate your workouts. Mid-back. Also, by including the deadlift into a routine, the whole workout becomes much … The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. Today's topic of discussion: Sumo Deadlift. Some lifters will feel their quads being activated more during a sumo deadlift. I introduced different methods for strengthening everything involved in the pull! This is beneficial because it allows you to alter your workouts to fit your desired outcomes. then you're gonna wanna keep those hips really close to the bar by spreading the knees out and leaving your hips very high at the start of your sumo deadlift so that bar path is shorter and you're going to use those hips and those quads together to move the bar. Sumo deadlifts definitely tire out my quads more than conventional. Sample Dynamic Effort Day. C. Lower assistance work for the glutes, hams, abs, quads, etc. I'd add any other back, core, or trunk work to this category. You're not picking the bar up, you're driving the ground away. GHR and Reverse Hypers help keep it healthy and mobile, plus nearly all my variations are conventional to keep a solid balance on my strength! The greater upper-trap activity is likely due to the more erect torso during the sumo-style deadlift. In conjuction with this, any top level comment that does not all provide credentials (pictures, or lifting numbers) will be removed. The deadlift is an awesome exercise. yeah, that proverb. Fullscreen. Short answer: Together squats and deadlifts offer a very powerful formula that can result in decent development of the upper leg as they allow the lifter to overload the quads, glutes and hamstrings with progressively heavier loads. Rooting (look up Duffin's video on it) is very important. 4. share . With sumo, think about spreading the floor apart with your feet. 0:00. If you aren't looking to add size to your legs, just don't lift much weight when you squat. I've had to break it down a lot to figure out where I'm lagging! Anyone who says sumo is cheating is right... it is. 15. share. 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