There are a few common errors during the performance of the deadlift. Biomechanical differences between sumo and conventional deadlifts result from technique variations between these exercises. So take a deep breath (and a look in the mirror) and consider which version of the lift you should be doing for optimal results. Keep the muscles of the back contracted tightly in order to maintain a safe posture throughout the motion. There are several positions one can approach when performing the deadlift, which include the conventional deadlift and sumo deadlift. Just as taller buildings see more stress in the middle of its structure, the body of a taller lifter will see added stress. From here, you get into a conventional deadlift stance and grasp the bar, then stand up, as if doing a deadlift. Stand by the mirror again, arms at your sides. The sumo deadlift is named after sumo wrestlers- it mimics their wide legged, low stance. Mixed grip is capable of neutralizing this through the "physics of reverse torsion." Protracting the shoulders disengages the back muscles which stabilize the spine. Figure 8 straps are allowed in some strongman competitions. 36 comments. No, you are working in the range of motion you can own. That doesn’t mean you need to do them like everyone else. The starting position of picking up an atlas stone, sandbag, duck walk, and the now popular Ukrainian deadlift are all in sumo positions. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. The greater lean that we have of the torso; the greater the spinal flexor moment arm, making it more difficult for us to remain in an extended/neutral position. Each of these variations is called for to address specific weaknesses in a lifter's overall deadlift. Camara’s team found that lifters saw similar muscle recruitment patterns with both versions of the deadlift. On top of that, since you’re using a wider stance than the traditional deadlift stance, you’ll give your hip abductors a workout, hitting a muscle group that’s often neglected by traditional leg training. It focuses on your posterior chain (think glutes, hamstrings, and upper and lower back — all the muscles you don’t see). I could pull 700 sumo but could barely pull 600 conventional. Take a deep diaphragmatic breath and hold it in during the movement, creating an outward pressure on the core to further stabilize the lumbopelvic hip complex and core throughout the motion. Thus, records are recorded with and without the suit. We’ve helped dozens of men and women pull over 500#/300# respectively, not to mention the hundreds of everyday folks we’ve helped consistently hit big PRs and avoid […] The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. Typically, a conventional deadlift is going to target slightly more of the backside (glutes, hams and erector muscles). 6.) Sumo wrestlers adopt this stance as it is a mechanically very strong position- so too with the sumo deadlift. Maintain the spine long and straight as the hips hinge back, taking care not to allow the knees to track forwards over the toes. You’ll need a hex bar to do it, but once you have one, the setup is very similar to the conventional barbell deadlift. If you have a shorter frame, there’s less space between the main hinge point (the hip) and the bar, which means less chance of back pain. Understanding the difference in deadlift position can help connect the dots with real life action. Set behind the bar with it touching or nearly touching the legs. Both the squat (especially high bar back squat and front squat) and the sumo deadlift recruit much more quad than the conventional deadlift. By pushing down through their heels while simultaneously pushing up and forward with their hips and maintaining a depressed scapula and a long tense spine, an individual can remain safe during this motion. To do a sumo deadlift, position your feet wider than hip-width, toes pointing out just slightly. 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. All three involve lifting a weight from the floor but use different techniques or equipment. On the other hand, if the lifter has no problem with breaking contact with the floor but has difficulty locking out, they should perform rack pulls to strengthen their upper back, posterior deltoids, and trapezius muscles while de-emphasizing the gluteus and hamstrings. A 2016 study by Kevin Camara’s team at Cal State-Fullerton compared muscle activation and power characteristics during both barbell and hex bar deadlifts leads to this conclusion. Deciding whether to do conventional or sumo also depends on your overall bodyweight. Bend at your knees and hips and grasp the bar with your hands, which should be about shoulder-width apart. It is one of the three powerlifting exercises, along with the squat and bench press. To be fair to the sumo deadlift, the wide stance with toes pointed out probably involves the … The hips are slightly more elevated. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type and goals. If the bar is too far from the lifter, the lifter may compensate by rounding the back or shifting the weight to the front of the foot. The rack pull has you setting up a loaded bar in a power rack, with the pins set just below your knee. You’ll be able to produce greater peak power, peak force and peak velocity; this also keeps the emphasis of the movement on your posterior chain, which is what you traditionally want to train with the deadlift. Other variations are the side deadlift or suitcase deadlift, rack pulls, deadlift lockouts, deficit deadlift or deadlift from a box (pulling from the floor while standing on a built or improvised low platform). Conventional or Sumo Deadlift? Do your hands pass below your pockets? The sumo works the legs harder than the conventional deadlift. BEST FOR: Anyone with arms longer than their legs. But expect to get the best results from the one that’s best for your body type. Lockout: The finish is the most critical aspect of the motion. This is the main difference in set-up between the sumo and conventional deadlift. In general lighter lifters (less than 63kg / 138lbs for women and 93kg / 204lbs for men) will deadlift in a sumo stance, and heavier lifters will deadlift in a conventional stance. [3], There are numerous variations of the deadlift:[4], A deadlift suit is a special piece of powerlifting assistance clothing. Your main goal is fat loss or just building your lower body. The hex bar deadlift’s starting position distributes the weight between the knees and hips. The Main Differences between Sumo and Conventional. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. A barbell deadlift is a compound exercise and works the gluteus maximus with further work on the quadriceps femoris, hamstrings, trapezius, lats, and erector spinae. The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. In most other lifts, there is an eccentric (lowering of the weight) phase followed by the concentric (lifting of the weight) phase. 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. [9], Learn how and when to remove this template message, "Fix the 10 Most Common Deadlift Technique Mistakes", "Romanian Deadlifts, American Deadlifts, Stiff Legged Deadlifts, and Straight Leg Deadlifts", "Comparing Sumo And Conventional Deadlifts", "Suits, Shirts, Wraps, and Sleeves: A Quick Tutorial on Powerlifting Gear", "Should An Elephant Bar Deadlift Record Count? This is because of how far the weight is from that main hinge point. How wide apart they are depends on your height, but they will be … Then there’s a good chance your arms are shorter than your legs. Conventional and Sumo Deadlift Considerations. During these exercises, a small amount of energy is stored in the stretched muscles and tendons in the eccentric phase if the lifter is not flexible beyond the range of motion. While our body knows its limitation, adding weight to a deadlift while force you into a position your body just shouldn’t be in. The reality is that the sumo deadlift requires significantly more quadriceps strength than the conventional deadlift. Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius … Sumo and conventional deadlifts are equally effective but work in different ways. Tradition tells us that if we aren’t doing deadlifts with the conventional barbell, we aren’t deadlifting. They also place approximately 10% greater load on lower back and spinal extension. This requires being totally erect with a neutral spine and forceful hip extension to engage the muscles of the lumbar spine and abdomen in unison with the glutes. 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