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. How to do Sumo Deadlift: Step 1: Load a barbell and place on the ground so that it is against your shins. Deadlift position: Hands just outside the knees. With your feet spread so far apart, your hands will want to grab the bar closer together than in a conventional deadlift, typically at about shoulder width. Robert Southey wrote the famed fairy tale "Goldilocks and the Three Bears." For the new lifters out there, there are not white lights for sounding like you are strong. Visit JimStoppani.com for more great fitness content, workouts, training tips, and articles on nutrition and supplementation. You know the premise: Goldilocks, a little girl, basically a young future home invader, trespasses onto the three bear’s property and tries out all their stuff, such as their beds, chairs, and food. Do not round your back, which can lead to injuries. Similar to a sumo deadlift, the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. Lots of newer-to-the-sport lifters hit the top and then let the bar just drop down quickly. As you pull up the bar, don't try to lift straight up. If you're a competitive powerlifter or want to test your one-rep max, as Stoppani has you do in his Countdown to Strength program, focus on one version of the deadlift and stick with it. Unlike when you're squatting, your thighs don't need to be completely parallel—just above parallel is fine. Be sure to keep your back flat by maximizing the arch in your lumbar spine. EMG measurements taken during deadlifts make it clear that the sumo style demands more of the quadriceps muscles than the standard deadlift. With 90% of the sport now raw, not all of that 90% is going to go conventional, and a wide sumo like you would see from the traditional geared lifter might not be the best stance for the raw puller when it comes to pure leverage and lack of support material in the hip and groin regions. That said, we put the two styles on different days, with a lot of days in between. 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. 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. I say that because of the stance of the feet. His squat stance and hybrid deadlift stance are almost identical, so there is a big transfer and he is getting twice the training bang for his buck. ", "How To Bulk Up Fast: Without Getting Fat! 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. With this in mind, the grip will be anywhere from roughly 1-2 feet apart. This position puts more of the load on the shoulders and less on the back. When you're going heavy, that can lead to forearm injury. My raw conventional went from 515 to 585 and my sumo pull went from the mid 400's to a 640-pull in competition. Some people like to have a wider than shoulder width grip while the others like to keep their hands close to each other. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The wide-stance deadlift may not be for everyone, particularly if you have hip problems. Sumo Deadlift Movement Pattern . Posted by 3 years ago. We cleaned up his diet and slowly got him to a tight 220 pounds. Perhaps hybrid deadlifts would benefit you. 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. Let the barbell come back toward you to help maintain your center of gravity. "7 Supplements To Help You Thrive On The Keto Diet", "Avoid These 5 Common Mistakes When Keto-Adapting", "Is Your "Food Personality" Secretly Sabotaging Your Fat Loss? Buy Three, Get One Free - Just add four to your cart. How to Do Sumo Deadlift. [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. Free Shipping with a $49.95 qualifying order, TAGS: deadlift technique, Hybrid Deadlift, conventional deadlift, sumo stance, Eric Maroscher. Bend on the hips to grip the bar. WATCH: Sumo Deadlift Technique for CrossFit Competitors and Weightlifters. 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. The deadlift is a strength-training exercise that affects multiple major muscle groups at once. 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. 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. 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. They are two very different stances. Sit back to keep your center of gravity close to your body as you raise and lower the weight. Said another way, if you can hear the deadlift hit the floor, you are leaving power on the platform. 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. ", "How To Keep Your Selfies From Ruining Your Life", "Kick Cardio To The Curb. Stoppani is a firm believer in variety and suggests using both deadlift variations to work different muscle fibers. This (sumo and conventional training both in one session) is a training method we borrowed from the great Ernie Frantz. Also of note, Robert will hold that bar at the top (just like you have to at a meet). 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. 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. 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). 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 is one of the best exercises you can do to develop strong hips. 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. Another variation with the wide hand position the romanian/stiff leg deadlifts. Because of this, there is tremendous carryover in training. Although this doesn’t sound hardcore like an awesome slamming of the weights, the goal is to actually be powerful rather than just sounding powerful. To illustrate this, we put together some footage of one of our hybrid sumo raw lifters, Robert Bain. A good starting point is to have the bar over the middle of your foot, and stand so wide that your shins are vertical as seen from the front. The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. Researchers use electromyography (EMG) to measure the electrical energy produced by skeletal muscles. In terms of biomechanical efficiency, the wide stance (sumo) deadlift is superior to the close stance (conventional) deadlift. Escamilla found (or at least validated – it’s pretty obvious to anyone who’s minimally observant) that a sumo deadlift has a ~20-25% shorter range of motion than a conventional deadlift. Those lifters are basically just training half of the lift. Sumo Deadlift position: Hands inside the knees, about a foot apart. For most people, using the underhand grip can put added stress on the forearm. Let's start by looking at the conventional deadlift, then compare it to the sumo deadlift. Also, keep bar close to body to improve mechanical leverage. Sumo Deadlift Form Mega Thread. This is not the case for wide stance squatters who pull conventional. The sumo deadlift has a wide leg stance with the hands about six inches apart. 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. How To Do The Sumo Deadlift Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead. A little background on Robert: Robert was a “softer” 242-pound lifter and talked a lot about nutrition and the like. The sumo deadlift is immensely technical, but at the same time there's a ton of variation in how people pull based off of body structure. 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. Method the bar in order that the bar intersects the center of the toes. To maximize overall strength and development, he says, practice both forms. ". This is the starting position. The training footage in the video is Robert pulling raw hybrid sumo. 5. Get a natural curve in your spine by sticking out your butt, keeping your chest high, and placing your weight back on your heels. Close. 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. Same goes with dumbell rows, I can do a seated two hand close grip cable row of 220lb but I struggle trying to do a 80lb dumbell row when using one hand. Once you have your hands on the barbell, drop down until your thighs are almost parallel to the floor. Grip Width. 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. 6 2 1 126. In the conventional deadlift your hips will be a fair bit from the bar. Sit back to keep your center of gravity close to your body as you raise and lower the weight. Met-Con: 20 minute AMRAP of: 100m DB/KB farmers carry (70/55) 9 HSPU (4″/2″ deficit) 12 Burpees. Do Conditioning Like This Instead. 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. 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. 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! Two popular deadlift variations are the conventional and the sumo. 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 with the conventional deadlift, use a staggered or overhand grip; it's up to you. 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. Plus, experts share deadlift form tips, what muscles deadlifts work, and how you can optimize your workout with these moves. Throughout lift, keep hips low, shoulders high, arms and back straight, and knees pointed out same direction as feet. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. 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. Here are the most popular different types of deadlifts—including the conventional deadlift, Romanian deadlift, sumo deadlift, single-leg deadlift, and hex-bar deadlift. 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