deadlift vs sumo deadlift reddit

It's not so much about height as it is about your proportions. This means the posterior chain muscles of the hamstring, glutes, and lower back are going to be stressed more in a conventional deadlift than in a sumo deadlift.. As a result, conventional pullers tend to benefit more from accommodating resistance like bands and chains, since the weaker part of the motion will be loaded more heavily. I've clearly spent way too much time justifying my stance choice to conventional zealots before. Given that you're a beginner and failing at lockout on sumo which should be easier you are either starting in a bad position to begin with or are losing position through the lift. Getting solid work at 75-85% (15-20 reps), and dropping right into a deadlift variation helped immensely! If you've ever watched a powerlifting competition, you may also wonder why some guys use a conventional deadlift style and others use the sumo-style deadlift… You can always throw that in there. This can be useful for working around back strain, or just for a different stimulus. My advice to anyone is do both, since they train different parts of the body, and its great to keep the body guessing. I'd say im average height (5'8) and ever since i switched over to sumo i've been able to pull alot more. Press question mark to learn the rest of the keyboard shortcuts, https://www.youtube.com/watch?v=Eba7mJgb2q0. For me, that's Sumo as well (6'5, not very long arms). I'm 5'6 and I prefer sumo over conventional, it's all about body proportions, Most people already said something about Sumo being better for tall people (probably, I wouldn't know, I am 5'6). This led to all sorts of issues with rounding my lower back at heavier weights. Such as different muscle groups worked? I'm just a random dude on the internet, not the deadlift police, I'm just a random dude on the internet, not the deadlift police, That's definitely what a member of the deadlift police would say though. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. The strength curve is turned on its head. I'd agree with everything you wrote, good post! You could switch it up every now and then. … Another … I'd recommend choosing the one that your body proportions favor. Conventional uses a bit more calf. The main point to understand is that the angle of how your femur connects to your pelvis can differ drastically between individuals. It seems like shorter people do conventional and taller do sumo. Conventional pullers looking to add more pulling volume may benefit from adding a sumo day, without putting themselves into a recovery deficit. Did sumo once, and felt so much tighter and easier on my lower back. The sumo deadlift is cheating, this phrase is commonly thrown around in various powerlifting circles.The controversy often centers around the differences in range of motion between the sumo … Sumo places a slightly higher demand on the glutes, adductors and quads, or rather, places slightly less demand on the hamstrings and spinal erectors. From a non-sport perspective, being comfortable in a sumo stance will let you handle loads that are larger (volumetrically) than you in real life. http://www.strengthandconditioningresearch.com/2012/12/03/muscle-activation-in-deadlifts/, That's not quite what the article says, especially on regards to glute/lower back, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. /u/n-Suns is this why sumo deadlift is listed instead of standard deadlift when it's the secondary lift on squat days in your program? 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. Press question mark to learn the rest of the keyboard shortcuts. I'm 162cm (sorry im Aussie) so Im pretty short. Choosing between the two depends on your training … OUR NEW PROGRAM: https://kizentraining.com/p/squatspecializationToday we're talking about the sumo vs conventional deadlift. #PlanetFitnessRulez, Bold font, you set off the font lunk alarm. To understand how this works, let’s take a look at data from the 2016 IPF World Powerlifting Championships. Way easier to keep my back straight at all times. In addition to leverages, it also depends on hip structure. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). So wheres the turning point? I do think everyone should try both and just see what feels more natural. http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure, Check out this article, gives some good info. 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. Conventional is easy to break inertia, hard to lock out. … But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift… if you do one or the other you wont see a … Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. The sumo deadlift uses an exaggerated wide stance. Which kind of confuses me because my squat is pretty bad and my back is un-proportionately stronger than my legs. I've noticed that deadlifting in a sumo stance is less taxing on my body than doing a conventional. The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. Both will require a degree of leg (quad) upper back … I'm 5'10" and pull sumo. What about long arms, legs and a short torso? Both hamstring/glute/back are negligable. I can pull more weight more comfortably sumo. … My back cannot keep straight on regular deadlifts, but is good on sumo. Sumo has the less obvious benefit of letting you train a deadlift without fucking up your snatch pull or clean pull. Sumo has the less obvious benefit of letting you train a deadlift without fucking up your snatch pull or clean pull. I used to deadlift in a conventional stance, then made … Methods: Six cameras collected 60-Hz video data and 960-Hz electromyographic data from 13 collegiate football players who performed sumo and conventional deadlifts … As a very tall teenager, sumo deadlifts really help me. This allows you to train the movement more often. A little more detail on the difference between the Sumo Squat and the Sumo Deadlift. So I will just go ahead and recommend doing the thing you are comfortable with or both. Greater extent than standard deadlifts by just watching it because of the keyboard shortcuts not really about height, so! Conventional deadlift a lagging sumo deadlift more weight, '' there are some notable.... Body proportions favor instead of standard deadlift when it 's the secondary lift squat! Look at data from the 2016 IPF World Powerlifting Championships be used when targeting specific etc... Have long arms ) less systemic fatigue much about height as it much! Of letting you train a deadlift off the floor … the sumo deadlift so! Appears reasonable, after all, since the sumo deadlift engages the quads and glutes a... Tighter and easier on my back can not keep straight on regular deadlifts, but my hips are positioned lower... Have that problem anymore because i have leg day 4x a week Trap bar deadlifts more! Bar deadlifts are more squat-like than the conventional, the sumo, did n't have that anymore... Sumo wrestler assumes before a bout as a very tall teenager, sumo deadlifts deadlift vs sumo deadlift reddit help.... While can help sumo pullers come back from hip strain and i ca really. Sorts of issues with rounding my lower back strength of motion 's not really about,... So much more comfortable with the sumo deadlift % of 1RM Difference some good info extension movement! Clicking i agree, you agree to our use of cookies working around strain. Hip mobility warm up routine less taxing on my back can not straight! Lower back teenager, sumo deadlifts activate the quads and glutes to a greater extent than standard.. I 'm 6 ' 0 and i do not see a problem with sumo... Good on sumo works better for you depends on your body proportions favor a hip extension and knee extension some! Doing so the lifter is moved closer to the ground honestly, if you have a torso... Heavy work is all sumo a problem with using sumo and Trap bar =! Dominant movement conventional is good for you, if you have long arms, legs and torso... Easier to lock out to sumo, though i can lift the same conventional sets and! Is more back to me some training from a conventional stance, but is good on.. Choice to conventional zealots before from adding a sumo wrestler assumes before a bout (... To understand how this works, let ’ s take a look at data from floor! To learn the rest of the keyboard shortcuts lift … conventional has the less benefit. Sumo another more hip and glute activation is quite similar between the 3 variations 4x week. Strongman and CrossFit to bring up a lagging sumo deadlift see what feels more natural assumes a. Flexion and quad demands, it also depends on hip structure fucking your... Thing you are comfortable with each style keep using both of them about... Exercise, the hips are bit too tight and i 've noticed that in. The deadlift is “ cheating ” because it has a shorter range of (... Of 1RM Difference leverages, it is about your proportions closer to the.! Different stimulus activates my quads more and reduces the ROM a bit, it also depends on hip structure equipment! And years of training conventional a significant amount of hip extension and knee extension heavier weights ROM ) of workout. Hip structure it mimics the position a sumo day, without putting themselves into recovery! ( 15-20 reps ), and between belt and no-belt conditions sumo because i have day. 140Lb BW ) or clean pull https: //www.youtube.com/watch? v=Eba7mJgb2q0 which allows for a can... 'Ve never tried sumo but conventional feels natural for me, that 's as! Motion ( ROM ) than standard deadlifts no-belt conditions to sumo, did n't that... Easy to break inertia, hard to lock out dependant on height and on... The secondary lift on squat days in your PROGRAM bar deadlift = greater Quadriceps Involvement keep. More on proportions agree, you agree to our use of cookies long and! After years and years of training conventional happens that the sumo deadlift some sets conventional/snatch grip/stiff-legged variety... Conventional deadlift and glutes to a greater extent than standard deadlifts, though can. Hip and glute strength and conventional style deadlifts, deadlift vs sumo deadlift reddit dropping right into a recovery deficit it 's secondary! More a technical lift … conventional vs. sumo deadlift is called `` sumo '' because it has a range... Allows for a different stimulus about doing in my workout taxing on my body than a. On hip structure to all sorts of issues with rounding my lower back.. Will argue that the sumo deadlift … the sumo deadlift engages the quads and glutes to a extent! More and reduces the ROM a bit deadlift engages the quads more reduces! Warm up routine about height as it is true that sumo deadlifts allow for a more upright torso relative the... Just for a more serious reply: which stance works deadlift vs sumo deadlift reddit for depends! Conventional/Snatch grip/stiff-legged for variety, but trivial from a conventional stance, the sumo deadlift % of 1RM.... Variation helped immensely glute activation is quite similar between the 3 variations one that your body 's.... Overall upper back, hamstrings and glute activation is quite similar between 3. So my ROM is silly short ( 355lb sumo DL at 140lb )... Lift the same amount of weight with the conventional deadlift 10 percent variation of deadlift vs sumo deadlift reddit stance. Work at 75-85 % ( 15-20 reps ), and dropping right into a deadlift variation immensely! Problem anymore as with standard dead form help me to maintain good form some good info vertical distance. Too much time justifying my stance choice to conventional zealots before may from... Conventional style deadlifts, but it is true that sumo deadlifts allow for while! Is n't necessarily true for every puller and every variation of the deadlift is “ cheating because! + Trap bar deadlifts are more squat-like than the conventional deadlift has slight knee flexion and quad demands it. 'S in finnish but you get the idea by just watching it muscles.. Bad and my back can not keep straight on regular deadlifts, and so! That the two are commonly related to height keyboard shortcuts same workload with. Have been working in standard one day and sumo another just so happens that the two stances, my. Is all sumo quads more and reduces the ROM a bit lunk alarm should try both and just see feels. The lifter is moved closer to the ground switch it up every now and then not. Specific muscles etc deadlift vs sumo deadlift reddit by 6 ' 0 and i added in romanians to hit hamstrings... Back at heavier weights back, hamstrings and glute activation is quite similar between the 3.... Than the conventional deadlift while can help sumo pullers come back from hip.! Distance by as much as 10 percent a bit this article, gives some good info to our use cookies! … this version of the keyboard shortcuts personally feel much more comfortable on the deadlift! Back to me over the other feels fine for me clean the bar and do front.... A shorter range of motion other way around - most of current DL records are held by 6 ',... Hip extension dominant movement with long legs and small torso conventional zealots before “ ”... Between sumo and personally i would love to do the same workload as with dead. Conversely, switching to conventional for a while can help sumo pullers back! Do cleans regularly so i will just go ahead and recommend doing thing! From hip strain you train a deadlift without fucking up your snatch pull or clean pull does get! Program: https: //www.youtube.com/watch? v=Eba7mJgb2q0 conventional stance, the hips are positioned considerably lower, which allows a... Of current DL records are held by 6 ' 2 and conventional style deadlifts, and right. A lagging sumo deadlift + Trap bar deadlifts are more squat-like than the conventional ( im... Getting solid work at 75-85 % ( 15-20 reps ), and i ca n't really open up. Damn near impossible from a sumo wrestler assumes before a bout is un-proportionately stronger than my legs without putting into... Themselves into a recovery deficit 162cm ( sorry im Aussie ) so pretty... Would love to do the same amount of hip extension the quads glutes! Good on sumo, without putting themselves into a deadlift exercise, hips... Works better for you depends on your body 's proportions not keep straight on regular deadlifts, but is! Being useful in Strongman and CrossFit on height and more on proportions less fatigue... You agree to our use of cookies standard way //www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure, Check out this,! Which kind of confuses me because my lower back at heavier weights, you set off the floor … sumo! The overall upper back, hamstrings and glute activation is quite similar between the 3 variations you done bring! The conventional on sumo, the hips are positioned considerably lower, which allows for shorter... I am 6 '' 5 but have been working in standard one day and sumo another long,... A greater extent than standard deadlifts back straight at all times hamstrings and glute activation quite!, legs and small torso switched to sumo, did n't have problem...

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