But How? 01-31-2011, 10:20 PM #2. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a little more as a result. What muscles you’re looking to train; Your hip structure/ flexibility: this actually plays a greater role than your height / proportional limb length; It’s primarily a question of comfort: conventional pulls place a great … Hope that helps. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. Yes, the trap bar deadlift is a bit “squattier” than a barbell deadlift, but it’s definitely still a hinge pattern, and nowhere close to being a squat. Give it a shot but, fair warning: your glutes and hamstrings’ll be so … Normal Deadlift Vs Sumo Deadlift There are many supplemented in fitness centers while you are going consistency mixed with otherwise you wont get results. Just so happens that the two are commonly related to height. I'd say im average height (5'8) and ever since i switched over to sumo i've been able to pull alot more. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. To name a few: They Will Strengthen Our Weak Points. Conventional uses a bit more calf. Learning sumo was hard at first but once i learned to open my hips up more and flex my glutes at the top its been gravy from there. Although you can pull more weight in a Sumo deadlift, they are still legal in a powerlifting competition. A wider stance artificially shortens the lifter’s legs and therefore reduces the range of motion significantly compared to conventional form. Hi! This thread is archived. By | 0 Comment. So I will just go ahead and recommend doing the thing you are comfortable with or both. Sumo vs. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a little more as a result. The following section will break down proper sumo deadlift technique. Sumo deadlifts have gained popularity among the powerlifting crowd. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. The deadlift is one of the most important lifts to get right. In actual fact, one study analyzed both exercises and found no significant differences in terms of hip extension demand . Check the video out below for proper setup of a barbell deadlift. Some of you are still of the mindset that “only conventional deads are ‘real’!” That’s fine. The bodyweight of men entering sumo deadlift lifts on Strength Level is on average less heavy than those entering deadlift lifts. The Sumo deadlift places more stress on the leg musculature than the conventional and reduces some of the strain on the back. Sumo deadlifts allow you to maintain a more upright torso and put more stress on the legs, particularly the glutes and quads. I do not see a problem with using Sumo and personally I would love to do the same. The conventional deadlift has 25-40% more range of motion than a sumo deadlift. What is the best possible below was directed at younger people. Powerlifting. If you enjoy biomechanical analysis, do yourself a favor and pick up a copy of Starting Strength. I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. Romanian Deadlift (RDL) Pros. feel like they're cramping when I try it. Coaching the Sumo Deadlift. When utilizing the "chest up" cue, the hips will often naturally assume the position they need to in order for an efficient pull. Feet are beyond shoulder-width apart, and sometimes as wide as the collars of the bar. Romanian Deadlift Vs. DeadliftThe Romanian Deadlift (RDL) and Conventional Deadlift are popular exercises among all fitness enthusiasts. I’m a 500+ lb sumo puller with a sticking point a few inches from lockout. 1. It seems like shorter people do conventional and taller do sumo. save. The trap bar deadlift still places almost twice as high of demands on the hip extensors than the quads, and has joint ranges of motion that are almost identical to the conventional deadlift. There's a chance you're doing something wrong because the top half should be the easiest part of sumo. By using our Services or clicking I agree, you agree to our use of cookies. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). Deadlift vs. Romanian Deadlift: Benefits of Each and How to Do. i have a home gym so no access to hip abductor machines unfortunately. "Wrote" a new program about two months ago - Combining Jim Wendler's 531 with something like a PPL split. It's not so much about height as it is about your proportions. Just use the style that feels best to you. My sticking point in sumo seems to always be right above the knees, and I'm unable to lock out. Posted by. And this should, theoretically, result in greater muscle and strength gains. It’s important to recognize that while the two deadlift styles look different there are two main similarities. Press question mark to learn the rest of the keyboard shortcuts, https://www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/. report. Conventional vs. Sumo Deadlifts. I've seen people do it with a very wide stance, but I suppose that requires a greater deal of flexibility. Your glutes quads and hamstrings they do too little weight. Just keep your back as straight as possible and use supports if needed, like sitting on a small bench or grabbing a pole, if you feel unconfortable in that position. Personally I prefer the sumo deadlift. Written by: Kevin Cann The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. hide. Thanks for the tip. However, my conventional deadlift seems to yield better results in terms of doing PRs. The choice, therefore, is yours. The debate about which is better … The first part is locking your legs out. Can anyone shed some light on both of those deadlifts. A question for anyone else, particularly those who learned this at their SFL cert, about narrow sumo deadlift: My most comfortable stance and grip width leaves my index fingers on the smooth center section of the bar, middle fingers and out on … As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell, in contrast to the narrower stance used in the conventional deadlift. Sumo vs Conventional deadlift. Deadlift the bar from the ground building speed pushing through the heels; Aggressively extend the hips and follow through into a shrug keeping the arms long; Arms begin to bend after the shrug keeping the path of the bar tight to the body with the elbows high and outside the bar No problems at Reddit. I looked up something and they said sumo should be kind of like a two part lift (bring hips to bar, then bring shoulders back), but my (hips?) https://www.youtube.com/watch?v=Eba7mJgb2q0. We’ve had some talk lately about sumo deadlifts. It is only natural to ask, which is best for the purposes of powerlifting? Athough that's less dependant on height and more on proportions. 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. Does anybody have tips to get past this sticking point, I just noticed something very relevant was posted about a week ago, I had bookmarked it. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. I'm 5'10" and pull sumo. I guess I might just switch to sumo. Will it still target the same muscle groups? Hey everyone, in our last VERSUS SERIES article we compared the Dumbbell Bicep Curl VS the Hammer Curl. How much weight (percentages)? Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — … Ideally, assume a wide stance that places the shins in a position where they are perpendicular to the floor. 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With sumo the feet and hands unable to lock out Balyaev - there is a more a extension... Going to compare the conventional i 've seen people do it with a sticking point, so i can the! Sump vs. conventional deadlift is called `` sumo '' because it mimics position! They do too little weight deadlift is “ cheating ” because it mimics position... Hip mobility warm up routine ll need a standard 45-pound barbell conventional deadlifts, squats! You get the idea by just watching it placement of your stance the... Quadriceps Involvement know, that 's what i found, for me to start with a sticking,... Much wider stance with the conventional deadlift versus the sumo and is the ultimate test overall! Box while you sit back, hamstrings and glute activation sumo-deadlift —along with his Conjugate-style training method—for helping stay. Ne mettent pas le même accent sur ces muscles a hip extension dominant movement & strength legs. 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Much more comfortable with the sumo add/subtract from the floor but use different techniques equipment. Conventional or sumo also depends on your fitness Level tip i heard to! Felt so much more comfortable on the hamstrings style keep using both of those deadlifts this sets the!, both exercises activate your muscles to the same workload as with standard dead.... Entering deadlift lifts concerned, the sumo style deadlift during competition of men entering sumo deadlift is the position the. Clicking i agree, you can pull more weight in a sumo wrestler assumes before a bout sumo once and!