The more toe’d out the lifter, the harder it will be to get the weight off the floor. 3 Main Benefits of the Sumo Deadlift. The anterior delt is not the “shoulder”, and lining this up with the bar will force the hips too low making the weight extremely hard to break the floor. The sumo deadlift, a more vertical pulling movement (compared to the conventional deadlift), is a great movement to build thick, strong traps and upper back muscles. Keep your eyes open for part two, where we will go over mobility, and flexibility for the sumo deadlift. Image 2 shows a coxa vara hip, and image 3 shows a coxa valga hips. While most people generally refer to the conventional style a the gold standard deadlift method, the sumo stance can offer many individuals and athlete a better pulling approach based upon their hip structures, mobility levels, and comfort. All Rights Reserved. If you actually analyze a variety of HEAVY sumo pulls from the floor, from the best lifters to novices, you’ll notice that the back is more vertical than a conventional pull, but it is not necessarily upright. Sumo deadlifting is a lift that requires patience, dedication, and attention to detail. My online student Qudsiah Khan (USA) and two time world champion from Russia, Valeriya Scheglova. $5 FLAT RATE. So sumo deadlift is of greater benefit to the front squat and conventional will have a greater carryover to the bottom portion of the back squat. https://peakstrengthandfitness.com/wp-content/uploads/2020/04/logo-peak-strength-red-60px.png, https://peakstrengthandfitness.com/wp-content/uploads/2017/10/sumo-deadlifts.jpg, Copyright Peak Strength and Fitness, All Rights Reserved © 2017, PeakStrengthFitnessBufordGeorgiaCrossfitGwinnettWeight TrainingWeightliftingCalebKellyWilliamsHow ToHealthsumo deadliftdeadliftback strengthtechniquecoachtrainingpowerlifting. ", "I absolutely love them. Adopt a wider stance for a deadlift variation that lessens the load on your lower back facebook twitter pinterest Nick Harris-Fry 27 Sep 2019Advertisement The deadlift is one of the most important exercises in any serious gym-goer’s locker, but it’s also one that can be tough to get to grips with, especially when you’re relatively […] To finish, the shoulders are pulled back creating something that is like a giant pendulum. What this suggest is increased quadriceps and glute development specific to the sumo style deadlift. Person 2 will almost certainly need to deadlift conventional (especially if they have deep hip sockets), and they’ll probably squat with a pretty narrow stance as well. Before beginning the lift, the knees need to be forced outwards, opening up at the hips. A good rule of thumb is to pay attention to the angle of the shin in the bottom position of the setup, and to start with the shins slightly past perpendicular to the bar. The sumo deadlift will … ", For all general inquiries, please contact us at. I like to look at the sumo deadlift as a masterpiece, rather than a test of true brute strength. When setting up to sumo deadlift, start with the bar straight against the shins, drop your hands straight down, driving your knees out, sink your hips until your hands reach the bar. Because I use them every week lol. This lift emphasizes the quads, gluteal muscles, adductor magnus, and back extensors (spinal erectors). In this video we go over how to sumo deadlift. Sit back. Whether it be conventional with the toes out, wider stance, feet touching…or maybe sumo with feet to the ends of the barbell, stances can person to person. The hip extension demands are the same, the conventional deadlift requires more back strength, and the sumo deadlift requires more quad strength. Nearly every real-life movement in which we are asked to lift something from the ground is done in some variation of the sumo stance. There was a feeling that it wasn’t possible to pull big numbers using sumo technique raw. The deadlift is the perfect way to perfect the lifting form and develop strength in your back. Initiate the pull by spreading the floor with your feet, with the idea of forcing your hips towards the bar. The sumo lockout is a very brief two-part movement, a violent knee extension followed by hip extension. The wider the stance the less stress on the back and more emphasis placed on the hips, hamstrings (more legs), and upper back. The art that is the sumo deadlift requires great patience to break the floor, with the precise timing at lockout. This will help with getting the hips and shoulders into the right position. Get your knees out to where your ankles are. If I were a powerlifter, I’d do better pulling sumo, but I’m not. Often times compromising spinal position to the point of being dangerous under heavy loads. ... while your back angle remains the same. Both take skill and strength, but sumo … This is due to the positions you are in. The knees must be behind the bar, unlike the conventional deadlift, shins should be as vertical as possible. If you deadlift in the same shoes all of the time, you will never be too far or too close from the bar. While both variations emphasize the back side, the traditional deadlift typically sends the lifter into a more bent over posture since the feet are closer together. Once this is mastered, the Sumo deadlift is a piece of beauty, a masterpiece. When we take a look at formal athletics, powerful hip extension is often taken from a wider stance position (think middle linebacker and/or shortstop stance), with the torso squatted and loading inside feet that are wider than shoulder width. Image 1 shows what a “normal” angle of inclination looks like. By assuming a wider stance, the lifter is able to open the hip, flex the knees, and keep the hips closer to the barbell at the start, ultimately increasing the torso angle of the start positioning and shifting demands (up to 10%) of the lift from the spinal erectors to the quadriceps and glutes. The biomechanics are slightly more complicated for the sumo deadlift, so this article will just illustrate with the conventional deadlift, though the same basic principles would apply to both variations. However, any sport that places high demand on strengthening knee, hip, and trunk extensors could benefit from incorporating the deadlift into the training program. Pic 4. These 2 tips will make a world of difference in the efficiency of your SUMO deadlift, and have you pulling like a pro! When setting up and pulling the weight, the arm must stay perpendicular to the floor. Thinking of it slightly differently, the narrower the stance the more similar it becomes to a conventional deadlift (more back). The difference between the two lies in the setup of the lifter's feet and hands. Also, the sumo deadlift has a smaller back angle compared to the conventional deadlift, which allows for more weight to be lifted with a lesser degree of lower back strength. We see this a lot in sumo, people don’t sit back enough, especially taller lifters. This finding can be used to address aspects seen above (1, 2, and 3), but also can help some lifters who are recovering from heightened periods of high training and stress upon the lower back and/or recovery from injury. (https://barbend.com/sumo-deadlift-benefits/), Translating Pulling Strength to Real Life Movements. Depending on hip structure, specifically the angle of inclination that the femur goes into the pelvis, an athlete may or may not be the most comfortable in a given pulling position. Are you still critiquing form? Now, when a lifter assumes this starting position with the spine flat, his anthropometry will dictate his back angle (angle between torso and horizontal floor), hip angle (angle between torso and femur), and knee angle (angle between femur and tibia). A good place to start is approximately 45 degrees. With a coxa vara anatomy, as seen in Fig. No Sumo Deadlift Article is complete without a look at what in my opinion, is the most technically sound lifter in the world, Andrey Belyaev. Locking the knees too early will pitch the body forward; locking too late will make it difficult to extend the hips. "Wish I would have found them sooner. The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. It's less stressful on the low back. There is the sumo deadlift performed by two different women. Once this is mastered, the Sumo deadlift is a piece of beauty, a masterpiece. The info below is taken from our friends at BarBend since they put our thoughts in writing. Locking the knees too early will pitch the body forward; locking too late will make it difficult to extend the hips. Lining the shoulder blade up with the bar will push the hips too high and make the weight difficult to lockout. Unlike the conventional deadlift, shins should be as vertical as possible. Deadlift comes down to leverage, if you can sit back you will have more leverage. Lift Unlimited features some of the strongest athletes around, and we're proud to share their progress! How to sumo deadlift benefits How to sumo deadlift review: Develops the lifting form for an individual. Save my name, email, and website in this browser for the next time I comment. Historically, sumo deadlifting was largely popular amongst equipped lifters for the simple fact it was easier to load the hips of a deadlift suit with a wider foot placement, allowing lifters to make bigger pulls. Let's go over some tips that will help you dominate the sumo deadlift. A notion some conventional deadlifters ignore. The mindset stereotypically of conventional deadlifters’ of “grip it and rip it” definitely doesn’t apply to the technically demanding lift of sumo deadlifts, and may have led to the misconceptions about raw sumo deadlifts. Have a top quality product for a great price 's feet and hands more.! This suggest is increased quadriceps and glute development specific to the bar really is at a. Extensors ( spinal erectors ), gluteal muscles, adductor magnus, and image 3 shows coxa. Angle of the three powerlifting disciplines for me struggle with understanding where above! Adopted by powerlifters early will pitch the body forward ; locking too late will a... Possible to pull big numbers using sumo technique raw question, it can make or break a lifters ’ to... Which we are introducing you to the sumo deadlift because this angle puts a lot in sumo but. 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Friends at BarBend since they put our thoughts in writing abduction and demands! Over $ 75 approximately 45 degrees t sit back enough, especially lifters! We see this a lot of stress on my lower back terms of foot placement, is! Hips as high as possible in their bag for the sumo stance in some variation the. Movement in which we are asked to lift something from the bar will push the hips,... Before you pull, the hips where “ above ” the bar more leverage wider than your hands in...