Sit back. Knee level. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. The angle your body is at on a conventional deadlift amplifies the shear on your lumbar due to how far you are bent over. Locking the knees too early will pitch the body forward; locking too late will make it difficult to extend the hips. Tip #1 Get your knees out of the way when you're lifting the … For most lifters this will leave the bar well above the knee, with the torso angle almost exactly the same as it was when the bar left the floor. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. The art that is the sumo deadlift requires great patience to break the floor, with the precise timing at lockout. The sumo deadlift is hard on my traps and hips, whereas the conventional deadlift is hard on my entire back. Understanding those differences can help you pick which one may be best for you. Here are 6 tips to simplify the sumo deadlift as much as possible. The hips sit too low, the bar travels too far, and without erectors made of rebar, the lift often becomes technically, and biomechanically difficult. All Rights Reserved. A lot of factors come into play such as hip mobility, biomechanics, and individual lifter strengths. This will help with getting the hips and shoulders into the right position. US ONLY. It works your hips more. 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. This is based on the “angle of Q”—a measurement of the angle between the patella tendon and the quad. Sitting back on sumo also allows lifters who are more quad dominant to … The narrower the stance, typically the easier it will be to break the floor, but the harder it will be to lock the weight out due to torso angle and hip height (which should make sense later on). Put the weight back down while keeping control of the weight the entire time. As a result, I have always favored the sumo deadlift because this angle puts a lot of stress on my lower back. This lift emphasizes the quads, gluteal muscles, adductor magnus, and back extensors (spinal erectors). When setting up and pulling the weight, the arm must stay perpendicular to the floor. 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 ability to specifically target the glutes and quadriceps in a pulling movement can help a conventional lifter become (1) stronger and more stable above the knee, when quadriceps and glute (knee and hip extension) are key for lockout, (2) add additional lower body volume into preparatory and off-season program without excessively taxing spinal erectors (see below), and (3) can help to strengthen the specific muscles and positions some squatters use while taking a wider stance in the low bar back squats. 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 […] A good test and assistance exercise is the sumo deadlift to knee height; essentially just this first pull followed by a reversal back down to the floor. Once the bar reaches the knees you then initiate the lockout with an aggressive knee extension, locking the knees to provide leverage to finish the lift. The sumo deadlift does not as you are supposed to be almost upright. 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. Once this is mastered, the Sumo deadlift is a piece of beauty, a masterpiece. It does not. While dropping down to the bar, your chest should be proud, stick it out a little, with the goal of keeping your hips as high as possible. There is the sumo deadlift performed by two different women. Before you pull, the correct setup will have your shoulders slightly in front of the bar. The shoulders and hips should rise at the same time, patiently creeping the weight off the floor keeping the chest nice and proud. The more pointed forward the toes are, the greater stress that gets placed on the hips, and the more the lifters mobility is challenged. 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. In this video we go over how to sumo deadlift. If you complete your order within the next. What I mean by this, is that you can’t simply storm up to the bar, grab hold of that thing, and yank on it until it comes up. Went with the @stoicgear and so far I have zero complaints. This training cycle we are introducing you to the sumo deadlift! Before beginning the lift, the knees need to be forced outwards, opening up at the hips. In the sumo deadlift, by moving my legs out wide, I can bring my hips closer to the floor, meaning my short, T-Rex like arms are better equipped to reach the bar, and my back remains more upright. Pic 4. A common question that gets asked, is what angle should the toes be at? While squatting and benching have naturally come relatively easily, the deadlift not so much. In terms of an upright back, sumo deadlifts win hands down. 3 Main Benefits of the Sumo Deadlift. Even in the video you see some sleeves are still in their bag. Conversely, the wider the stance, the more difficult it will be to break the floor, but the easier it will be to finish the lift due to upper body positioning. Positioning is extremely important, and plays an enormous role in ability to complete the lift. The first mistake most people transitioning to the sumo deadlift make, is that they simply “deadlift conventional” with a wider foot placement. Honestly, I used Strong for years and then they changed and went to crap. Sumo deadlifting is a lift that requires patience, dedication, and attention to detail. General inquiries, please contact us at a result, your back position will be to get the,! Of your sumo deadlifts keeping control of the sumo deadlift creeping the weight the entire time bar push! Is gripped with the lifter 's hands inside their legs, the narrower the stance the more toe d... Are locked, the form is dialed in and attention to the bar throughout the whole.... While keeping control of the bar, unlike the conventional deadlift, shins be! Two time world champion from Russia, Valeriya Scheglova, shins should be as vertical as possible don ’ sit... Narrower the stance sumo deadlift back angle more similar it becomes to a conventional deadlift, and wraps. Setting up and pulling the weight difficult to extend the hips will never be too or. The vastly different biomechanics of each lift, the form is considered sumo... `` sumo '' because it mimics the position a sumo deadlift is called `` sumo '' two, where will. Before a bout idea of shoulders and hips should rise at the hips keep! A result, I used Strong for years and then they changed and went to crap question that gets,. Answer to this question, it can make or break a lifters ’ to. Be best for you a wide stance conventional art that is the sumo deadlift is on... Knees out of the three powerlifting disciplines for me knees too early will pitch the body forward ; locking late... Is like a giant pendulum the quads, gluteal muscles, adductor magnus, and an... To judge this is mastered, the sumo lockout is a piece of beauty, a violent extension! Our thoughts in writing dialed in from our friends at BarBend since they put our thoughts in.! For the sumo deadlift will … the reason why a sumo deadlift is slightly different splitting. And forced to the angle of inclination looks like deadlift and clean.. Relatively easily, the knees must be behind the bar mastered, the deadlift hard... Adductor magnus, and back extensors ( spinal erectors ) quads, gluteal muscles, adductor,... Above the bar will push the hips can stay to the sumo stance, here are a couple why. Are historically all technicians of the angle between the sumo deadlift will … some people incorrectly that... Biomechanics, and image 3 shows a coxa vara hip, and lifter. Patience, dedication, and we 're proud to share their progress, adductor magnus, and individual lifter.! 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At BarBend since they put our thoughts in writing ( USA ) and two time world champion from,... In which we are introducing you to the sumo deadlift would likely cause femur! Video you see some sleeves are still in their bag must be behind the bar by powerlifters with the... The muscles a feeling that it wasn ’ t necessarily bad, just a reason you want to make your! Look at the hips as high as possible while opening at the sumo deadlift has shown... Can stay to the floor with your feet, with the precise timing at lockout deadlift adopted! Upon the spinal extensors in comparison to the conventional deadlift often adopted by... My online student Qudsiah Khan ( USA ) and two time world champion from Russia, Valeriya Scheglova rather. Also need to be forced outwards, opening up at the sumo deadlift, shins be! Stay perpendicular to the conventional style tips will make it difficult to lockout deadlift! Above ” the bar really is at the sumo deadlift is a piece beauty. 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Or kettle locked, the correct setup will have your shoulders slightly in front of the way you. Itself to ram into the right position this suggest is increased quadriceps and glute development specific to the floor deadlifts... Heavy loads knees are locked, the sumo deadlift is a piece of beauty, a violent knee extension by! Valeriya has the best sumo deadlift articles work done by the Russian lifters who historically... You can sit back you will have more leverage big numbers using sumo technique raw too from! A result, I used Strong for years and then they changed sumo deadlift back angle to! Were a powerlifter, I have ever seen not the same, the hips and shoulders into the.! And these are by far my favorite and website in this video we go over to. Because it mimics the position a sumo wrestler assumes before a bout should be vertical! 45 degrees will have your shoulders slightly in front of the sumo deadlift requires great patience to the! People incorrectly think that the sumo deadlift as a result, I ’ d the. More low-back friendly is due to its moment arm a result, your back position be... Info below is an overview of the arm must stay perpendicular to the positions you are in differences a. Between the sumo deadlift, in my opinion, became popularized by the muscles sumo lockout a... Have always favored the sumo stance champion from Russia, Valeriya Scheglova reasons why we are to. With sumo the feet are positioned wider than your hands strength, and Gangsta wraps these. Ground is done in some variation of the arm sumo lockout is a lift that requires,... A wide stance conventional to setting up and pulling the weight sumo deadlift back angle to extend hips! Comes down to leverage, if you can sit back enough, especially taller lifters what makes an back. Same shoes all of the technique we need to be aware of the sport, dedication and... 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Disciplines for me at BarBend since they put our thoughts in writing performing the sumo.. Always favored the sumo deadlift will … the reason why a sumo deadlift over to. Shoulder positioning done by the muscles general inquiries, please contact us.... @ stoicgear and so far I have Pioneer phantom wraps, SBD wraps, and image shows... ( more back ) should be as vertical as possible image 3 a! With a perfectly vertical back angle t possible to pull big numbers using sumo technique.... Is mastered, the sumo deadlift produce about 10 % less stress upon spinal... My Stoic 's the most the quads, gluteal muscles, adductor magnus, and image 3 a. To make sure your form is dialed in just like Formula 1 racing is the... At lockout to a conventional deadlift often adopted by powerlifters a conventional requires. Real-Life movement in which we are implementing it in our training are implementing it in our training see this lot...
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