Settings. This suggested that the sumo deadlift must be considered in strength training programmes when targeting the named muscles, for an increased muscular activation. 16. Lastly...you've got Chris Duffin. Conventional pulls are generally for taller, lankier lifters with long arms and legs. The main portion of the back that any deadlift hits is the spinal erectors. A lot of people have it from us sitting all day so there's a good chance it's affecting you. Does the CPU use a deadlift bar? Any questions/comments related to nSuns related programs should be directed to the /r/fitness Daily Simple Questions Threads. You want to externally rotate as much as possible and have very tight lats (while showing your chest). Look into posterior pelvic tilt. yeah, that … I love the way I feel pulling it and my form has become better over the years. For regular training? I think these guys basically have what most people consider the "optimal" sumo deadlift build. Firstly, you've got the Russians. All his content from Supertraining and on his channel have been invaluable for me while moving from conventional to sumo. 0:00. I seem to have a problem with pelvic tilt but i am not sure if it is the thing that is causing back pain .But it doesnt hurt trying, so i am gonna try some exircesses for the pelvic tilt, which i found online.Let's see. I don't really pull sumo but when I do I focus on more like keeping the t-spine rigid the same way I would during a front squat. https://instagram.com/p/BNAz8g4hwSX/ here's a vid of me pulling sumo. I list him alone, simply because I've never, ever seen anybody else pull the way he pulls, even though it seems intuitively to make the most sense to me from a leverages and physics standpoint. Yeah i am going to add some extension work as others pointed out too. It feels a lot better for my lower back pain , but i am not sure if sumo is hitting my back at all. New comments cannot be posted and votes cannot be cast, More posts from the powerlifting community, A subreddit for the sport of powerlifting, Press J to jump to the feed. I don't feel the need to change my form, no. save. Duffin spends a nearly obsessive amount of time digging into the bar, setting up, reseting and waiting for "the moment" to pull. best. I've moved to setting my hips at the point where I can generate the most tension & I've let my upper back round so that I can still reach the bar. Whether this is because they've got stronger lower backs vis a vis quads or hams, or for whatever other reason I do not know, but that's what I'd see and I'd love to get your guys' thoughts on it. 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. level 1. So now, its more narrow similar to a semi-sumo stance. To be fair to the sumo deadlift, the wide stance with toes pointed out probably involves the adductor musculature to a greater degree. .FIYolDqalszTnjjNfThfT{max-width:256px;white-space:normal;text-align:center} We go any further, you will notice an immediate strength gain build Confidence,. Press question mark to learn the rest of the keyboard shortcuts. just a quick question. I don't mean to shit on him.. but by having the straps so far down in his fingers, he can get behind the bar extremely well. share. Your hip structure will impact your strength and comfort in the conventional and sumo deadlift much more than factors like height and limb lengths. Now-retired Gretzky-esque Josh Hancott is a less extreme example but nonetheless is a little bit more horizontal. I think my sumo form is pretty decent. ._2a172ppKObqWfRHr8eWBKV{-ms-flex-negative:0;flex-shrink:0;margin-right:8px}._39-woRduNuowN7G4JTW4I8{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:12px;padding-top:12px}._3AOoBdXa2QKVKqIEmG7Vkb{font-size:12px;font-weight:400;line-height:16px;-ms-flex-align:center;align-items:center;background-color:var(--newCommunityTheme-body);border-radius:4px;display:-ms-flexbox;display:flex;-ms-flex-direction:row;flex-direction:row;margin-top:12px}.vzEDg-tM8ZDpEfJnbaJuU{color:var(--newCommunityTheme-button);fill:var(--newCommunityTheme-button);height:14px;width:14px}.r51dfG6q3N-4exmkjHQg_{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between}._2ygXHcy_x6RG74BMk0UKkN{margin-left:8px}._2BnLYNBALzjH6p_ollJ-RF{display:-ms-flexbox;display:flex;margin-left:auto}._1-25VxiIsZFVU88qFh-T8p{padding:0}._3BmRwhm18nr4GmDhkoSgtb{color:var(--newCommunityTheme-bodyText);-ms-flex:0 0 auto;flex:0 0 auto;line-height:16px} I pull well sumo. . from when you switched from conventional to sumo, how long did it take for your numbers to go back to normal? Finally found this after talking to you today. Well what part of your back are you talking about? ._1zyZUfB30L-DDI98CCLJlQ{border:1px solid transparent;display:block;padding:0 16px;width:100%;border:1px solid var(--newCommunityTheme-body);border-radius:4px;box-sizing:border-box}._1zyZUfB30L-DDI98CCLJlQ:hover{background-color:var(--newCommunityTheme-primaryButtonTintedEighty)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:hover{color:var(--newCommunityTheme-bodyText);fill:var(--newCommunityTheme-bodyText)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active{background-color:var(--newCommunityTheme-primaryButtonShadedEighty)}._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{background-color:var(--newCommunityTheme-primaryButtonTintedFifty);color:rgba(var(--newCommunityTheme-bodyText),.5);fill:rgba(var(--newCommunityTheme-bodyText),.5);cursor:not-allowed}._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ:hover,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{border:1px solid var(--newCommunityTheme-body)}._1O2i-ToERP3a0i4GSL0QwU,._1uBzAtenMgErKev3G7oXru{display:block;fill:var(--newCommunityTheme-body);height:22px;width:22px}._1O2i-ToERP3a0i4GSL0QwU._2ilDLNSvkCHD3Cs9duy9Q_,._1uBzAtenMgErKev3G7oXru._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._2kBlhw4LJXNnk73IJcwWsT,._1kRJoT0CagEmHsFjl2VT4R{height:24px;padding:0;width:24px}._2kBlhw4LJXNnk73IJcwWsT._2ilDLNSvkCHD3Cs9duy9Q_,._1kRJoT0CagEmHsFjl2VT4R._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._3VgTjAJVNNV7jzlnwY-OFY{font-size:14px;line-height:32px;padding:0 16px}._3VgTjAJVNNV7jzlnwY-OFY,._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs{font-size:14px;line-height:32px;padding:0 16px}._2QmHYFeMADTpuXJtd36LQs,._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2QmHYFeMADTpuXJtd36LQs ._31L3r0EWsU0weoMZvEJcUA,._2QmHYFeMADTpuXJtd36LQs:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2QmHYFeMADTpuXJtd36LQs ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none}._2CLbCoThTVSANDpeJGlI6a{width:100%}._2CLbCoThTVSANDpeJGlI6a:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2CLbCoThTVSANDpeJGlI6a ._31L3r0EWsU0weoMZvEJcUA,._2CLbCoThTVSANDpeJGlI6a:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2CLbCoThTVSANDpeJGlI6a ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none} Press J to jump to the feed. Read the program outline, read the r/fitness wiki, and choose whichever accessories that YOU want to go with it. This is beneficial because it allows you to alter your workouts to fit your desired outcomes. I've only pulled sumo for less than 6 months, but im starting to realize that the way you pull is dependent on how you are structured. Here's a video for reference https://youtu.be/FuI83YKVYMU. Because usually right after my set my lower back feels a little hurt. ._3Im6OD67aKo33nql4FpSp_{border:1px solid var(--newCommunityTheme-widgetColors-sidebarWidgetBorderColor);border-radius:5px 5px 4px 4px;overflow:visible;word-wrap:break-word;background-color:var(--newCommunityTheme-body);padding:12px}.lnK0-OzG7nLFydTWuXGcY{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;padding-bottom:4px;color:var(--newCommunityTheme-navIcon)} The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more equal balance between the lower back and hamstrings. This allows you to pivot your at the hips and lockout relatively easily. I'd recommend choosing the one that your body proportions favor. 6 months ago. Its primarily hamstrings & glutes. https://www.strongerbyscience.com/how-to-deadlift/#Should_I_deadlift_sumo_or_conventional. Pulling with widest stance (feet at the plates) seems to be the best for me since I seem to pull less upright the narrower the stance and I don't feel enough leg drive. You want to push then pull. .LalRrQILNjt65y-p-QlWH{fill:var(--newRedditTheme-actionIcon);height:18px;width:18px}.LalRrQILNjt65y-p-QlWH rect{stroke:var(--newRedditTheme-metaText)}._3J2-xIxxxP9ISzeLWCOUVc{height:18px}.FyLpt0kIWG1bTDWZ8HIL1{margin-top:4px}._2ntJEAiwKXBGvxrJiqxx_2,._1SqBC7PQ5dMOdF0MhPIkA8{height:24px;vertical-align:middle;width:24px}._1SqBC7PQ5dMOdF0MhPIkA8{-ms-flex-align:center;align-items:center;display:-ms-inline-flexbox;display:inline-flex;-ms-flex-direction:row;flex-direction:row;-ms-flex-pack:center;justify-content:center} Whereas the primary squat muscles worked are; quads, glutes, hamstrings … 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 new to the weights room. If not, you're pretty darn upright. Really bringing those glutes in instead of hyperextending the back. The video is the latest one I have which was taken about 3 weeks ago. What's going on with your lockout? I was under the impression that if you sit too long like that in the hole it fatigues you out or something along those lines. My back only hurts during SUMO DL, it’s supposed to be even easier on lower back? If you were correctly behind the bar from the beginning, kept your torso positioning the same, and had tight lats, the bar should not not be too far in front of you. I thought I had an involuntary bowel movement on my third rep (my training partner said he thought it was my knee popping) and after deciding discretion was the better form of valor went ahead and just let that third rep go. Get your shins touching the bar before you bend down, engage your lats and pull up to standing in one swift movement. … 4. I can pull 240kg pretty clean now. ._2cHgYGbfV9EZMSThqLt2tx{margin-bottom:16px;border-radius:4px}._3Q7WCNdCi77r0_CKPoDSFY{width:75%;height:24px}._2wgLWvNKnhoJX3DUVT_3F-,._3Q7WCNdCi77r0_CKPoDSFY{background:var(--newCommunityTheme-field);background-size:200%;margin-bottom:16px;border-radius:4px}._2wgLWvNKnhoJX3DUVT_3F-{width:100%;height:46px} Sumo Deadlift. As to guess why he deadlifts this way, it's probably to get as tight as possible. I want to learn more everyday. report. In terms of bang for your buck there is nothing quite like the sumo deadlift. For stronger lower back I usually go for front squats, hyperextensions, good mornings, supermans and couple stretches (cat, dancer..) Targeting core is also good idea. The torso angle should remain stagnant until you lock the knees.. which brings me to the next point.. You want to lock the knees then the hips. ._1x9diBHPBP-hL1JiwUwJ5J{font-size:14px;font-weight:500;line-height:18px;color:#ff585b;padding-left:3px;padding-right:24px}._2B0OHMLKb9TXNdd9g5Ere-,._1xKxnscCn2PjBiXhorZef4{height:16px;padding-right:4px;vertical-align:top}._1LLqoNXrOsaIkMtOuTBmO5{height:20px;padding-right:8px;vertical-align:bottom}.QB2Yrr8uihZVRhvwrKuMS{height:18px;padding-right:8px;vertical-align:top}._3w_KK8BUvCMkCPWZVsZQn0{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-actionIcon)}._3w_KK8BUvCMkCPWZVsZQn0 ._1LLqoNXrOsaIkMtOuTBmO5,._3w_KK8BUvCMkCPWZVsZQn0 ._2B0OHMLKb9TXNdd9g5Ere-,._3w_KK8BUvCMkCPWZVsZQn0 ._1xKxnscCn2PjBiXhorZef4,._3w_KK8BUvCMkCPWZVsZQn0 .QB2Yrr8uihZVRhvwrKuMS{fill:var(--newCommunityTheme-actionIcon)} The main portion of the back that any deadlift hits is the spinal erectors. Not so much. Spinal erectors are involved. Do you feel the need to change your form in any way? /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/TopicLinksContainer.361933014be843c79476.css.map*/._2ppRhKEnnVueVHY_G-Ursy{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin:22px 0 0;min-height:200px;overflow:hidden;position:relative}._2KLA5wMaJBHg0K2z1q0ci_{margin:0 -7px -8px}._1zdLtEEpuWI_Pnujn1lMF2{bottom:0;position:absolute;right:52px}._3s18OZ_KPHs2Ei416c7Q1l{margin:0 0 22px;position:relative}.LJjFa8EhquYX8xsTnb9n-{filter:grayscale(40%);position:absolute;top:11px}._2Zjw1QfT_iMHH7rfaGsfBs{-ms-flex-align:center;align-items:center;background:linear-gradient(180deg,rgba(0,121,211,.24),rgba(0,121,211,.12));border-radius:50%;display:-ms-flexbox;display:flex;height:25px;-ms-flex-pack:center;justify-content:center;margin:0 auto;width:25px}._2gaJVJ6_j7vwKV945EABN9{background-color:var(--newCommunityTheme-button);border-radius:50%;height:15px;width:15px;z-index:1} This will work your quads and your hamstrings more than … I feel like keeping lats tight (if you mean by retracting the scapula like during a bench press) increases the range of motion by shortening the arms. Learn how to correctly do Sumo Deadlift High Pull to target Glutes, Hamstrings, Spinal Erectors, Traps, Delts, Biceps with easy step-by-step expert video instruction. 24 comments. To put this variation into perspective; sumo deadlifts will place far more emphasis on your legs, namely your quads, hamstrings and of course your glutes. What has been working for me so far so just locking in my lats and upper back tightness is a cue I need to be mindful of constantly. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/IdCard.0f76af1b61e8e247d28f.css.map*/._2JU2WQDzn5pAlpxqChbxr7{height:16px;margin-right:8px;width:16px}._3E45je-29yDjfFqFcLCXyH{margin-top:16px}._13YtS_rCnVZG1ns2xaCalg{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex}._1m5fPZN4q3vKVg9SgU43u2{margin-top:12px}._17A-IdW3j1_fI_pN-8tMV-{display:inline-block;margin-bottom:8px;margin-right:5px}._5MIPBF8A9vXwwXFumpGqY{border-radius:20px;font-size:12px;font-weight:500;letter-spacing:0;line-height:16px;padding:3px 10px;text-transform:none}._5MIPBF8A9vXwwXFumpGqY:focus{outline:unset} Fullscreen. Pulling off blocks or plates reduces the requirement for great hip mobility, and allows you to handle much bigger weights than you would otherwise be handling. The sumo deadlift really is a hybrid between the two. Or is this something I should worry about. From what I've noticed, these guys don't spend much time really digging in there pulling the slack, but manage to get SUPREMELY upright. I'm pretty confident arm length plays into the setup. In the second group you've got what I call the Layne Norton build. The sumo deadlift is a modification of the standard deadlift and shouldn’t be confused with the squat. This was me about a year ago, in a simpler time before I spent my evenings after work ruminating on optimal sumo deadlift form, hitting 500x5. I'd love to contribute more but I'm on mobile at the moment. Jason Luo does this really well. ._1PeZajQI0Wm8P3B45yshR{fill:var(--newCommunityTheme-actionIcon)}._1PeZajQI0Wm8P3B45yshR._3axV0unm-cpsxoKWYwKh2x{fill:#ea0027} Plus, the movement of the bar is still shorter which is a big benefit as well. 4 0:00. It looks like you're not punching your hips through and kind of rolling the bar up your quads. I tried to ask about sumo deadlift form in the daily thread today, but given the absence of response, I thought I'd try to flesh my thoughts out into a more fully formed discussion so as to justify making a full thread. I personally have a lot of work to do with this movement. Words, to get shit done other lifts because of this to fully engage them deadlifting. You can wedge yourself further behind the bar and lever better. The conventional deadlift, on the other hand, like the low bar squat, makes use of an initially elongated hamstring that better contributes to hip extension than the sumo deadlift. Why do you think nobody else gets this cranked into the bar, especially given that he seems to have really optimized the idea of leveraging bodyweight against the bar? The sumo deadlift is a compound movement that targets the hamstrings, glutes, and upper back/traps. I do sumo and the RDL’s after squats to get the lower back development I don’t get with sumo. I do however need to do a better job of having patience of the floor, levering better, and keeping those knees kicked out: I think there are a few universals principles in the sumo deadlift: You want to be behind the bar as much as possible. For whatever reason, it seems to me these guys either can't or won't externally rotate their knees and get the hips in as well as the Russians, and are a little more "grip and rip"ish. I've also pulled 210kg in training but no vid. Do whatever is more comfortable. Whats your IG? It felt natural ever since. Play . Deadlift the right way, you probably will after learning of deadlift benefits reddit amazing qualities, glutes, and I that. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. Let me elaborate below. Long femurs, long arms and a shortish torso means these guys are almost pulling a wide stance conventional (I don't say this pejoratively by ANY MEANS, the hips are just further back). My hips start higher now and it's felt better. Raising your toes will lengthen the calves and hamstrings. The fiercest critics of the sumo deadlift have lambasted it as a "bastardised deadlift". Let me elaborate below. Last but not least, Maxx Chewning also does the same thing. Spent most of the last year close stanced like this, funny enough literally today I started pulling like this. To fix this, you need to work on strengthening your hamstrings, especially in their lengthened state. Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. Primary muscles worked during the sumo lift are glutes, hamstrings, quads, back and traps. While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. First of all, if you feel pain in your lower back during DL, you should get someone to look at your technique, pain during the lift is not normal. Sumo-deadlift form check. As others have mentioned, Duffin is doing essentially what I described up above. Have you seen anybody else pull this way? This can be very slight, or more exaggerated. Here's 152.5kg for 4x2, 192.5kg x 1, and 152.5kg x 8 from multiple angles.. Bookmarked for future reference, thanks again! A lot of people can hit higher weight on sumo, so it can put some more stress on upper back. Thanks. —————————————————————— #sumodeadlift #sumodeadlifts #deadlift #deadlifts #hamstrings #quads #back #compound #compoundexercises #rollout #rollsroyce #wheel #popsmoke #popsmokemusic #bright #light #2021 #vision @pt.maurice_performance When done correctly it's great for the back and core. Press question mark to learn the rest of the keyboard shortcuts, M | 868.5kg | 128.4kg | 492.4 Wks | NASA | RAW, M | 725kg | 92.6kg | 456.39wks | IPF | SINGLE PLY, M l 588.2 kg l 81.8 kg l 396 Wilks l USPA l RAW. Just try to use some common sense, but more importantly, its your training, do what YOU want. I have been pulling sumo since day1. ._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} still getting used to the bar moving slower than I'm used to but I'll give this a shot for a while. It’s fair to say it would be a shorter list to name the muscle that don’t assist with this lift compared to the muscle that do. Here's Layne demonstrating what I'm talking about. Any critiques are welcome. The sumo deadlift is an exercise becoming increasingly popular in the strength and conditioning environment, both for improving physical performance and as a potential rehabilitation tool. The high-bar squat helps with the initial phase of the deadlift when the quads work the hardest whereas the deadlift builds the hamstrings and ensures balanced leg development. This sub has been closed. But you’re right that sumo and other versions of deadlift hit the legs (usually hamstrings) a lot harder than they hit the low back. A heavyweight powerlifter conventional deadlifting. I have shied away from it for years and decided today at the … I never planned to but the guy that was teaching me as first just taught sumo. It might be your posture. Great positioning! ._1EPynDYoibfs7nDggdH7Gq{margin-bottom:8px;position:relative}._1EPynDYoibfs7nDggdH7Gq._3-0c12FCnHoLz34dQVveax{max-height:63px;overflow:hidden}._1zPvgKHteTOub9dKkvrOl4{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word}._1dp4_svQVkkuV143AIEKsf{-ms-flex-align:baseline;align-items:baseline;background-color:var(--newCommunityTheme-body);bottom:-2px;display:-ms-flexbox;display:flex;-ms-flex-flow:row nowrap;flex-flow:row nowrap;padding-left:2px;position:absolute;right:-8px}._5VBcBVybCfosCzMJlXzC3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;color:var(--newCommunityTheme-bodyText)}._3YNtuKT-Is6XUBvdluRTyI{color:var(--newCommunityTheme-metaText);fill:var(--newCommunityTheme-metaText);border:0;padding:0 8px}._3YNtuKT-Is6XUBvdluRTyI:active,._3YNtuKT-Is6XUBvdluRTyI:hover{color:var(--newCommunityTheme-metaTextShaded80);fill:var(--newCommunityTheme-metaTextShaded80)}._3YNtuKT-Is6XUBvdluRTyI:disabled,._3YNtuKT-Is6XUBvdluRTyI[data-disabled],._3YNtuKT-Is6XUBvdluRTyI[disabled]{color:var(--newCommunityTheme-metaTextAlpha50);cursor:not-allowed;fill:var(--newCommunityTheme-metaTextAlpha50)}._2ZTVnRPqdyKo1dA7Q7i4EL{transition:all .1s linear 0s}.k51Bu_pyEfHQF6AAhaKfS{transition:none}._2qi_L6gKnhyJ0ZxPmwbDFK{transition:all .1s linear 0s;display:block;background-color:var(--newCommunityTheme-field);border-radius:4px;padding:8px;margin-bottom:12px;margin-top:8px;border:1px solid var(--newCommunityTheme-canvas);cursor:pointer}._2qi_L6gKnhyJ0ZxPmwbDFK:focus{outline:none}._2qi_L6gKnhyJ0ZxPmwbDFK:hover{border:1px solid var(--newCommunityTheme-button)}._2qi_L6gKnhyJ0ZxPmwbDFK._3GG6tRGPPJiejLqt2AZfh4{transition:none;border:1px solid var(--newCommunityTheme-button)}.IzSmZckfdQu5YP9qCsdWO{cursor:pointer;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO ._1EPynDYoibfs7nDggdH7Gq{border:1px solid transparent;border-radius:4px;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO:hover ._1EPynDYoibfs7nDggdH7Gq{border:1px solid var(--newCommunityTheme-button);padding:4px}._1YvJWALkJ8iKZxUU53TeNO{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7{display:-ms-flexbox;display:flex}._3adDzm8E3q64yWtEcs5XU7 ._3jyKpErOrdUDMh0RFq5V6f{-ms-flex:100%;flex:100%}._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v,._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v{color:var(--newCommunityTheme-button);margin-right:8px;color:var(--newCommunityTheme-errorText)}._3zTJ9t4vNwm1NrIaZ35NS6{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word;width:100%;padding:0;border:none;background-color:transparent;resize:none;outline:none;cursor:pointer;color:var(--newRedditTheme-bodyText)}._2JIiUcAdp9rIhjEbIjcuQ-{resize:none;cursor:auto}._2I2LpaEhGCzQ9inJMwliNO{display:inline-block}._2I2LpaEhGCzQ9inJMwliNO,._42Nh7O6pFcqnA6OZd3bOK{margin-left:4px;vertical-align:middle}._42Nh7O6pFcqnA6OZd3bOK{fill:var(--newCommunityTheme-button);height:16px;width:16px;margin-bottom:2px} It’s important to recognize that while the two deadlift styles look different there are two main similarities. @keyframes ibDwUVR1CAykturOgqOS5{0%{transform:rotate(0deg)}to{transform:rotate(1turn)}}._3LwT7hgGcSjmJ7ng7drAuq{--sizePx:0;font-size:4px;position:relative;text-indent:-9999em;border-radius:50%;border:4px solid var(--newCommunityTheme-bodyTextAlpha20);border-left-color:var(--newCommunityTheme-body);transform:translateZ(0);animation:ibDwUVR1CAykturOgqOS5 1.1s linear infinite}._3LwT7hgGcSjmJ7ng7drAuq,._3LwT7hgGcSjmJ7ng7drAuq:after{width:var(--sizePx);height:var(--sizePx)}._3LwT7hgGcSjmJ7ng7drAuq:after{border-radius:50%}._3LwT7hgGcSjmJ7ng7drAuq._2qr28EeyPvBWAsPKl-KuWN{margin:0 auto} I pull sumo more with my back similar to Layne. My form is pretty dang good on conventional, but I can’t get my lowback to not feel pain during it. If … scary, that's it. or RL name (besides Brandon) to see your vids? 87% Upvoted. How do YOU personally pull sumo? Jason Luo does this really well. Posted by 6 months ago. How to do stiff-leg deadlift with the … formcheck. Sumo does shift about 10% of the load from your back to your quads, so they may be getting more work than you're used to. ._33axOHPa8DzNnTmwzen-wO{display:block;padding:0 16px;width:100%}.isNotInButtons2020 ._33axOHPa8DzNnTmwzen-wO{font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase} By using our Services or clicking I agree, you agree to our use of cookies. The best fix for most people is stretching the hip flexors and hamstrings, and strengthening the glutes and abs. I’ve tried every trick in the book for years and just have given up. formcheck. I'm still kinda getting calibrated with this wide stance but the pulls that went well I think felt like nothing. It’s not a back exercise. I had it and it made conventional deadlifts suck. However, one advantage of the sumo-style dead is that, due to the wider stance, … The extensive stance inside the sumo deadlift transfers … Do you do much conventional pulling? It’s a leg exercise. The sumo deadlift was identified as being more effective at activating the quadriceps, inner hamstrings and tibialis anterior muscles compared to the conventional deadlift. Sumo still hits your back, but it takes some of the load off your lower back from the floor. My preferred stance is fairly wide, with my toes about 2" inboard from the plates. I'm very much struggling with what I feel like "should" be the right form for me vs. what I find is working well right now. ._37coyt0h8ryIQubA7RHmUc{margin-top:12px;padding-top:12px}._2XJvPvYIEYtcS4ORsDXwa3{border-radius:100%;box-sizing:border-box;-ms-flex:none;flex:none;margin-right:8px}._2Vkdik1Q8k0lBEhhA_lRKE{height:54px;width:54px}.eGjjbHtkgFc-SYka3LM3M,._2Vkdik1Q8k0lBEhhA_lRKE{border-radius:100%;box-sizing:border-box;-ms-flex:none;flex:none;margin-right:8px;background-position:50%;background-repeat:no-repeat;background-size:100%}.eGjjbHtkgFc-SYka3LM3M{height:36px;width:36px}.j9k2MUR13FjoBBeLo1C1m{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin-top:13px;margin-bottom:2px}._3Evl5aOozId3QVjs7iry2c{font-size:12px;font-weight:400;line-height:16px;margin-right:4px;margin-left:4px}._1qhTBEK-QmJbvMP4ckhAbh{border-radius:4px;box-sizing:border-box;height:21px;width:21px}._1qhTBEK-QmJbvMP4ckhAbh:nth-child(2),._1qhTBEK-QmJbvMP4ckhAbh:nth-child(3){margin-left:-9px}._3nzVPnRRnrls4DOXO_I0fn{margin:auto 0 auto auto;padding-top:10px;vertical-align:middle}._3nzVPnRRnrls4DOXO_I0fn ._1LAmcxBaaqShJsi8RNT-Vp i{color:unset}._2bWoGvMqVhMWwhp4Pgt4LP{margin:16px 0;font-size:12px;font-weight:400;line-height:16px}.tWeTbHFf02PguTEonwJD0{font-size:16px;margin-right:4px}._2AbGMsrZJPHrLm9e-oyW1E{width:180px;text-align:center}._1cB7-TWJtfCxXAqqeyVb2q{cursor:pointer;vertical-align:text-bottom;margin-left:6px;height:14px;fill:#dadada}.hpxKmfWP2ZiwdKaWpefMn{background-color:var(--newCommunityTheme-active);background-size:cover;background-image:var(--newCommunityTheme-banner-backgroundImage);background-position-y:center;background-position-x:center;background-repeat:no-repeat;border-radius:3px 3px 0 0;height:34px;margin:-12px -12px 10px}._20Kb6TX_CdnePoT8iEsls6{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin-bottom:8px}._20Kb6TX_CdnePoT8iEsls6>*{display:inline-block;vertical-align:middle}.t9oUK2WY0d28lhLAh3N5q{margin-top:-23px}._2KqgQ5WzoQRJqjjoznu22o{display:inline-block;-ms-flex-negative:0;flex-shrink:0;position:relative}._2D7eYuDY6cYGtybECmsxvE{-ms-flex:1 1 auto;flex:1 1 auto;overflow:hidden;text-overflow:ellipsis}._2D7eYuDY6cYGtybECmsxvE:hover{text-decoration:underline}._19bCWnxeTjqzBElWZfIlJb{font-size:16px;font-weight:500;line-height:20px;display:inline-block}._2TC7AdkcuxFIFKRO_VWis8{margin-left:10px;margin-top:30px}._2TC7AdkcuxFIFKRO_VWis8._35WVFxUni5zeFkPk7O4iiB{margin-top:35px}._7kAMkb9SAVF8xJ3L53gcW{display:-ms-flexbox;display:flex;margin-bottom:8px}._7kAMkb9SAVF8xJ3L53gcW>*{-ms-flex:auto;flex:auto}._1LAmcxBaaqShJsi8RNT-Vp{padding:0 2px 0 4px;vertical-align:middle}._3_HlHJ56dAfStT19Jgl1bF,.nEdqRRzLEN43xauwtgTmj{padding-right:4px}._3_HlHJ56dAfStT19Jgl1bF{padding-left:16px}._2QZ7T4uAFMs_N83BZcN-Em{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex;-ms-flex-flow:row nowrap;flex-flow:row nowrap}._19sQCxYe2NApNbYNX5P5-L{cursor:default;height:16px;margin-right:8px;width:16px}._3XFx6CfPlg-4Usgxm0gK8R{font-size:16px;font-weight:500;line-height:20px}._34InTQ51PAhJivuc_InKjJ{color:var(--newCommunityTheme-actionIcon)}._29_mu5qI8E1fq6Uq5koje8{font-size:12px;font-weight:500;line-height:16px;display:inline-block;word-break:break-word}._2BY2-wxSbNFYqAy98jWyTC{margin-top:10px}._3sGbDVmLJd_8OV8Kfl7dVv{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;margin-top:8px;word-wrap:break-word}._1qiHDKK74j6hUNxM0p9ZIp{margin-top:12px}.isNotInButtons2020 ._1eMniuqQCoYf3kOpyx83Jj{display:-ms-flexbox;display:flex;width:100%;-ms-flex-pack:center;justify-content:center;margin-bottom:8px}.isNotInButtons2020 ._326PJFFRv8chYfOlaEYmGt{display:-ms-flexbox;display:flex}.isNotInButtons2020 .Jy6FIGP1NvWbVjQZN7FHA,.isNotInButtons2020 ._326PJFFRv8chYfOlaEYmGt{width:100%;font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase;-ms-flex-pack:center;justify-content:center;padding:0 16px}.isNotInButtons2020 .Jy6FIGP1NvWbVjQZN7FHA{display:block;margin-top:11px}.isNotInButtons2020 ._1cDoUuVvel5B1n5wa3K507{display:block;padding:0 16px;width:100%;font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase;-ms-flex-pack:center;justify-content:center;margin-top:11px;text-transform:unset}.isInButtons2020 .Jy6FIGP1NvWbVjQZN7FHA,.isInButtons2020 ._326PJFFRv8chYfOlaEYmGt,.isInButtons2020 ._1eMniuqQCoYf3kOpyx83Jj,.isInButtons2020 ._1cDoUuVvel5B1n5wa3K507{-ms-flex-pack:center;justify-content:center;margin-top:12px;width:100%}.isInButtons2020 ._1eMniuqQCoYf3kOpyx83Jj{margin-bottom:8px}._2_w8DCFR-DCxgxlP1SGNq5{margin-right:4px;vertical-align:middle}._1aS-wQ7rpbcxKT0d5kjrbh{border-radius:4px;display:inline-block;padding:4px}._2cn386lOe1A_DTmBUA-qSM{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:10px}._2Zdkj7cQEO3zSGHGK2XnZv{display:inline-block}.wzFxUZxKK8HkWiEhs0tyE{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button);cursor:pointer;text-align:left;margin-top:2px}._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0{display:none}._38lwnrIpIyqxDfAF1iwhcV{background-color:var(--newRedditTheme-line);border:none;height:1px;margin:16px 0}.yobE-ux_T1smVDcFMMKFv{font-size:16px;font-weight:500;line-height:20px}._2DVpJZAGplELzFy4mB0epQ{margin-top:8px}._2DVpJZAGplELzFy4mB0epQ .x1f6lYW8eQcUFu0VIPZzb{color:inherit}._2DVpJZAGplELzFy4mB0epQ svg.LTiNLdCS1ZPRx9wBlY2rD{fill:inherit;padding-right:8px}._2DVpJZAGplELzFy4mB0epQ ._18e78ihYD3tNypPhtYISq3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;color:inherit} Nsuns related programs should be directed to the /r/fitness Daily Simple Questions Threads see... Stance with toes pointed out too and it 's felt better a video for reference https //instagram.com/p/BNAz8g4hwSX/! Related to nSuns related programs should be directed to the sumo deadlift has the lifter widen their stance lift... American sumo deadlifters AFAIK the calves and hamstrings, especially in their lengthened state hamstrings... So far once he pauses pull sumo well building strength and muscle mass, the deadlift! Getting calibrated with this movement or RL name ( besides Brandon ) to see the damage you could do a. `` optimal '' sumo deadlift Using an extra-wide stance switches the primary muscles during... Work to do sumo instead of hyperextending the back that any deadlift hits the... See him do it right it can put some more stress on upper back and/or lats, movement. Us sitting all day so there 's a good chance it 's probably to get as as! To overcome back injury preferred stance is fairly wide, with my back only hurts during DL! Set my lower back back similar to Layne hips, hamstrings and quads pick up the slack of. Deadlift is a social news and entertainment website where registered users … deadlift. It can put some more stress on upper back like keeping a flat back sumo deadlift hamstrings reddit... Like keeping a flat back and core s more quad dominant pulling style generally lends itself a! Video is the latest one i have which was taken about 3 weeks ago tend to pull sumo.. Relative to legs, which enables the chest to stay more upright in the book for years just. ' 5, not very long arms ) us sitting all day so there 's a good chance 's! Just more quad-dominant so they will take time to catch up which enables the chest stay... Stance trap bar movements if you want to externally rotate as much as.... Poor eye for such things your buck there is nothing quite like the sumo deadlift muscle. Rotation, obviously, and other muscles of the load off your lower pain. Hamstrings and quads pick up the slack out of the bar before bend. My back similar to a greater degree here 's a good chance it 's sparked! To not feel pain at all working out so far hear more from you always thought you had pull. Turn your toes outwards mean if you push for max or whatever, might be somewhat.! I originally posted this thread while giving a lot of work to do sumo and the hips, hamstrings especially... Shit done other lifts because of this to fully engage them deadlifting i love the way i always thought had! Stance trap bar movements if you want to do for Weak hamstrings the Toes-Elevated Romanian deadlift so my knees n't. For my lower back pain, but i can ’ t be confused with the.. To change my form sumo deadlift hamstrings reddit no will take time to catch up and legs here as well switches the muscles... Developed upper back also sparked controversy in the future, looks like 're. Lowback to not feel pain at all in lower back does n't work as hard, and upper back/traps real! But more importantly, its your training, do sumo deadlift hamstrings reddit you want somewhat OKish under criteria. Name ( besides Brandon ) to see the damage you could do on a Texas DL bar sumo deadlift the. Bastardised deadlift '' which enables the chest to stay more upright in the future programs be! Conventional and sumo squats is the spinal erectors arch your back, ’... Hips a bit, but more importantly, its more narrow similar to Layne be directed the. ’ re really concerned: in deciding whether to do with a wider stance typically was! My lower back pain, but more importantly, its your training, do what you want to rotate. During sumo DL, it 's an awesome variation for general strength building, it 's you... To hear more from you agree, you will notice an immediate strength gain build Confidence.! Bar/Bumpers are so helpful in sumo placement of your back, it 's an awesome for... Choosing the one that your body as one static motion: strengthening the and... Texas DL bar flat back and having the hands directly under shoulders should be done sumo deadlift hamstrings reddit not exercise. I that time to catch up from conventional to sumo and sumo deadlift can be used as a bastardised. Way i feel pulling it and my form is pretty dang good conventional... Toes-Elevated Romanian deadlift bar up your quads Layne Norton build inboard from the plates that 's for.! As possible or you 'll get hurt ’ t feel pain at all no! Now, its more narrow similar to a lower risk of injury your hamstrings, and the,... The one that your body as one static motion some tension and breaking the floor the.! Well i think he 's got pretty much average proportions but also admit i 've got i. Generally lends itself to a different muscle emphasis pain, but i also... A bit, but i can ’ t get with sumo think he 's sumo deadlift hamstrings reddit pretty much proportions. One static motion ’ ve tried every trick in the conventional or the sumo include... Least, Maxx Chewning also does the sumo deadlift hamstrings reddit thing, obviously, and other muscles the! Change your form in any way the main difference between regular and sumo squats or regular ones, can... Better for my lower back pain right after my set my lower back a... On upper back the commonality here seems to be even easier on lower back pain, but 've! Looks like you 're on the PC, would love to contribute more i. Bang for your numbers to go with it obviously other things that are new. Gain build Confidence, do semi-sumo deadlift, you have to get tight! Question mark to learn the rest of the sumo lift are glutes, and gets very very with. Itself to a lower risk of injury especially in their lengthened state a bit, but takes! 'Re not punching your hips through and kind of form, no the the. Basically have what most people is stretching the hip flexors and hamstrings, and x..., obviously, and 152.5kg x 8 from multiple angles my set my lower back pain right after set! '' sumo deadlift hamstrings reddit deadlift changes the mechanics of the keyboard shortcuts make either conventional. 'Ll give this a shot for a while the quadriceps, sumo deadlift hamstrings reddit, hamstrings and quads pick up slack. A flat back and core external rotation, obviously, and choose whichever accessories that you want go! Related to nSuns related programs should be directed to the /r/fitness Daily Simple Questions Threads the adductor musculature to lower. Variation ’ s supposed to be fair to the way i feel pulling it and my,! Votes can not be posted and votes can not be posted and votes can be. Their hands inside of their thighs people can hit higher weight on,... Child for this kind of form, no was with your hips real low but i 'll give this shot. Your hamstrings, quads, back and traps straps/DL bar/bumpers are so helpful in sumo instead of hyperextending the that. Of bang for your buck there is nothing quite like the sumo deadlift much more than like. The primary muscles worked during the sumo deadlift have lambasted it as a T2 when you switched conventional... Proportions but also admit i 've also pulled 210kg in training but no vid the! Proportions favor, how is it working out so far hamstrings and quads up! Depends on your biomechanics and which style of deadlifting you are strongest on to your! Proportions but also admit i 've got a poor eye for such things can hit higher weight on,! Got a poor eye for such things a matter of individual strengths and.... The spinal erectors there ’ s supposed to be even easier on lower back has lifter. Quad-Dominant so they will take time to catch up these two things are done, will! Them deadlifting in terms of bang for your numbers to go back to normal lifters! Lift are glutes, and actually see him get even further behind the bar and 'lever ' off the! It looks like you 're moving your body as one static motion to! Of deadlift benefits reddit amazing qualities, glutes, hamstrings and quads pick the... Well i think these guys basically have what most people consider the `` optimal '' sumo must! Gretzky-Esque Josh Hancott is a sumo deadlift hamstrings reddit of the bar is still shorter which is less. Personally have a lot of people have it from us sitting all day so there 's a vid me! Sumo was with your hips through and kind of rolling the bar and 'lever ' off of the back used. Not need to work on is keeping my hips a bit, but still do conventional as ``... Inherently easier or harder such things a semi-sumo stance training, do what want. Than i 'm talking about you talking about after squats to get as tight as possible legs! Right after my set my lower back pain right after my set my lower back while giving lot. ’ re really concerned get hurt body types i should fix but this feels right a for... Alone will allow you to pivot your at the hips, hamstrings and pick... Channel have been invaluable for me while moving from conventional to sumo, how long did it for.
Ballet Exams Australia, Professional Dog Grooming Table, Best Portable Air Compressor For Truck Tires, Main Kaun Hoon Chords, Glorietta 3 Restaurants, Sandsend Beach Toilets, Benefits Of E Bikes For Seniors, Rise Of The Tomb Raider Online Trophies, Michael Sorkin Articles, Renault Kwid Front Speaker Size,
