The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. His passions are making complex information easily understandable for athletes, coaches, and fitness enthusiasts, helping people reach their strength and fitness goals, and drinking great beer. Like other deadlift variations, the sumo deadlift works the glutes, hamstrings, and back (posterior chain). Get all of our new course release information, exclusive deals, and free content delivered right to your inbox. Hip extension occurs in three dimensions. It depends. Strength and Physique Systematic Review and Meta-Analysis Master List, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pocket (Opens in new window), Click to share on Pinterest (Opens in new window), Click to email this to a friend (Opens in new window). Romanian Deadlift. With more hip abduction, they may be able to get more tension on their adductors (specifically the adductor magnus) to aid in hip extension. Simply put, you’re squatting a bit more with this deadlift variation and so using more of your thighs. ... (e.g. If a lifter cannot or does not want to sumo, the trap bar deadlift can be used to increase upper body strength, hip engagement, and even develop the quadriceps. Where the sumo deadlift shines is that it’s inherently beginner-friendly (for most folks, that is). Sometimes, I fear, this comes across as a dismissive answer. According to this experiment, the sumo deadlift works the most glute out of the various deadlift variations, in addition to activating more quad (but less hamstring) than conventional deadlifts. Honestly, if you can just clean the bar and do front squats. Strength: How Important is Muscle Growth For Strength Gains? No. is a very similar deadlifting movement due to increased knee bend and vertical torso positioning. With too much hip abduction, the top of their femur will be encroaching upon the pelvis itself. Nowadays, sumo is exceptionally popular. RELATED: The Dumbbell Deadlift: Perfect for Weight Room Beginners 5. Sure. The upper back and trapezius muscles are used to maintain proper torso positioning and aid in the upwards pulling of the barbell. Another tip is to perform controlled tap and go reps, where you touch the plates to the floor and then explode back up. BarBend is the Official Media Partner of USA Weightlifting. Described above, conventional pulls target the spinal erectors and upper back roughly 10% more than sumo pulls. The RDL is a variation of the conventional Deadlift in … Start by assuming a wide stance with the toes slightly pointed out. It can also be a useful deadlift alternative for lifters who want to diversify their pulling strength, as a sumo deadlift will feel different than a conventional deadlift. Terwijl de atleet de halterstang beetpakt, die op de grond rust, probeert de atleet het gewicht op te tillen tot hij rechtop staat met zijn schouderbladen naar achteren. I also need to give him props, because he was the person who made me aware of this issue. Form Tip: Think about pulling the hips down to the bar, keeping to core tight and braced. However, it’s actually the best one because, quite frankly, there’s no surefire way to determine which deadlifting style will be best for you. Do three to five sets of six to 10 reps with a moderate to heavy load. Improve your health, lifestyle, diet & nutrition with fitness news, facts, tips, & other information. Mainly, the bottom, top, or middle of a lift. If the variation that feels strongest now isn’t the one that actually lets you pull more weight at the moment, take some time to address the most likely weakness (back strength for conventional, and quad strength for sumo) and you’ll probably find that it grows by leaps and bounds. For this reason, the trap-bar deadlift and the clean deadlift can be seen as very similar pulling movements for Olympic weightlifters. When the hips are externally rotated, that means hip extension occurs in both the sagittal (front-to-back) plane and the frontal (left-to-right) planes. It’s not too hard to figure out what the weaknesses are, either. BarBend is an independent website. Additionally, you can also see how bad I am at trying to draw in three dimensions using MS Paint. However, generally speaking, the width should allow for the athlete to have the shins perpendicular to the floor with the back flat and shoulders directly above the bar. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. That said, if you’re a competitive powerlifter or a person focused on getting strong, you may want to stick with one variation for a few training cycles. The sumo deadlift can be done in various ways — using bands, manipulating lifting tempo, adding chains. . What Muscles Does a Deadlift Work? The sumo deadlift can be used to develop maximal strength for powerlifting and strongman athletes. In a 2002 study published in Medicine and Science In Sports and Exercise, researchers analyzed EMG differences of 16 different muscle groups with the conventional and sumo deadlift. Also, the Journal of Sports Science Medicine reported that the sumo deadlift is more effective for lifters with longer torsos and less deadlift experience. That said, if a lifter is looking to target the hamstrings more exclusively, they may want to perform, Why you’re doing the sumo deadlift will impact. The sumo position, along with the lower positioning of the hips, allows the torso to begin in a slightly more upright posture. Compared to, , which is done with a narrower stance and the hands outside of the legs, it’s generally easier on the lower back and allows the lifter to. Visualize pressure rising in the body before every pull, with all the muscles being engaged and ready to fire at once. I have pretty terrible leverages for the conventional and trap bar but sumo feels pretty natural to me, My stats are belted box squat 315×2, paused ohp 135×4, paused bench press 185×3, pendlay row 175×5, and belted sumo deadlift 325×5. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. It’s easier on your spinal erectors, easier on your mid and lower traps, easier on your lats. The deadlift is a classic muscle builder, but how best to perform it? I’ve seen another notion floating around that sumo deadlifts are easier than conventional deadlifts because there’s a major difference in hip extension torque required to lift the weight. Due to the foot placement in the sumo deadlift, the athlete must achieve greater knee flexion angles (bend) to perform the sumo deadlift. 3 minutes, 55 seconds. This will help drive your hips forward and decrease the distance between the weight and the lift’s apex. Dean Somerset has done such a thorough job delving into these distances, I can’t really think of a way to improve upon it; delving into all the specific differences isn’t too relevant for our purposes here anyways.). Deadlift variations Sumo Deadlift. Once you switch back to conventional or trap bar deadlifts, this newfound strength should help you complete the top part of the lift more efficiently. Join the BarBend Newsletter for everything you need to get stronger. The wide stance of the Sumo Deadlifts allows the bar to positioned closer to the hips. So, when you take into account that hip extension occurs in three dimensions and not just in the sagittal (front-to-back) plane, it becomes clear that stance width doesn’t affect hip extension demands in any meaningful way. Unlike the conventional and Romanian deadlift, the sumo deadlift stresses the lower back less so as the torso is more vertical, allowing other back muscles to pick up some slack. Below, we provide training guidelines for different training scenarios. Note: These are just scenarios and shouldn’t be considered the end-all-be-all for sets and reps. However, it’s still just as hard on your hips and hamstrings, and it’s actually a pretty solid quad exercise. In the late ’90s, on the other hand (at the national meet where Escamilla gathered his data), 70% of the lifters deadlifted conventional, including 85% of the lifters above 83kg, and 55% of the lifters below 83kg. Keep pushing through your heels and then squeeze your glutes to inch the bar to hip level. If I were to lose my balance with the weight at that height, it would be catastrophic. By adjusting your tempo, you can increase your muscles’ time under tension (which leads to more muscle growth), and teach yourself how to better control weight. You miss a lift because you were too weak through your very weakest part of the movement. Post was not sent - check your email addresses! The kettlebell sumo deadlift is a deadlift regression that can increase movement integrity and/or basic movement patterning and skill necessary for the sumo deadlift. Why you’re doing the sumo deadlift will impact how you do the sumo deadlift. Conventional deadlifts are harder on your spinal erectors off the floor. Hip extension is (classically) defined as a movement in the sagittal (front-to-back) plane, and torque is equal to moment arm multiplied by the load applied. And being that I have the legs and arms of a dandy-long legs spider, I want to maximize my time in the gym. The exact numbers change over time, but in general, about 2/3 of female lifters and males under 100kg pull sumo, and about 2/3 of male lifters over 100kg deadlift conventional. Whether you’re stronger in straight-ahead hip flexion (favoring the conventional deadlift) or hip flexion with hip abduction (favoring the sumo deadlift) depends, in large part, on your hip structure. Heavy, frequent back work was popular in the 90s, including higher deadlift volumes, and a steady diet of rows, good mornings, and back raises. Yes, it DOES mean that a conventional deadlifter needs to do 20-25% more mechanical work to complete a lift, but: It’s worth mentioning that the only two 1,000lb. For example, substituting conventional deadlift for sumo deadlift is completely reasonable but substituting chin-ups for another curl exercise is not advisable. I’m an avid exercise nut, in my late 50s, have long limbs and looking for alternative exercises to work my glutes and quads. Some lifters, specifically in the powerlifting community, think that, The sumo deadlift is another deadlift variation that can increase overall pulling strength and muscle mass (similar to the conventional deadlift and, Unlike the conventional deadlift, the sumo deadlift has a lifter assume a more vertical torso positioning (due to the foot placement). Therefore, your lockout will get stronger. Deficit sumo deadlifts are a variation that challenges the deepest ranges of motion in the movement. Furthermore, he’s had the opportunity to work with and learn from numerous record holders, champion athletes, and collegiate and professional strength and conditioning coaches through his previous job as Chief Content Director for Juggernaut Training Systems and current full-time work here on Stronger By Science. This can be beneficial for lifters who want to, Though the conventional and Romanian deadlift recruits them more aggressively, the hamstrings are still primary movers for the sumo deadlift. The trap bar deadlift is a very similar deadlifting movement due to increased knee bend and vertical torso positioning. Conventional Deadlift Alternatives The Sumo Deadlift. He’s written for many of the major magazines and websites in the fitness industry, including Men’s Health, Men’s Fitness, Muscle & Fitness, Bodybuilding.com, T-Nation, and Schwarzenegger.com. Image 2 shows a coxa vara hip, and image 3 shows a coxa valga hips. ... Because I live on a second story and I have just enough room to deadlift. This was also reflected in. Everything You Think Is Wrong With Your Deadlift Is Probably Right, Video: Using Rack Deadlifts for Powerlifting, Most maximal deadlifts take 5 seconds or less to complete. 8-Week Deadlift Program for the Sumo and Conventional Puller. In the same manner, if both feel decent, the lagging lift lets you know where your biggest weakness is as well. 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. you do the sumo deadlift. The glutes are targeted to a high degree by the sumo deadlift, as the feet are set wider and turned outwards. That doesn’t mean it’s an easier movement. You can see the same principle in action below. In doing so, the spinal erectors can be developed, which is a good thing since they’re often one of the key limiting factors for a heavy deadlift (lower back strength). Generally, this will be the same variation that allows you to lift the heaviest maximal loads as well. However, don’t just pick one variation over another because of your sex, size, or build. He’s trained hundreds of athletes and regular folks, both online and in-person. Due to the foot placement and hip/knee angles in the setup, the sumo deadlift targets the glutes (due to hip external rotation) and vastus medialis (inner quads) to a greater extent than a conventional deadlift. Can I alternate between sumo and conventional deadlifts? I want to start doing sumo deadlifts to focus on the muscle groups listed above. He’s held 3 all-time world records in powerlifting in the 220 and 242 classes. If you find that conventional or trap bar deadlifts feel great, then do those. Form Tip: Keep your chest up and, as you pull, make sure the bar is against your shins to avoid letting the path of the bar shift too far forward. The shift in popularity over time is, I believe, reflective of changes in popular training styles. Slightly pull up the bar and press the legs through the floor (without moving the bar yet). Conversely, if your sumo feels better with submaximal loads, but your conventional max is higher, then odds are that your quads are weak. Yes, for most people, sumo deadlifts create a slight leverage advantage, which is why most folks are stronger with the sumo deadlift. Video: Using Rack Deadlifts for Powerlifting →, Filed Under: Articles, Deadlift, Technique, Greg Nuckols has over a decade of experience under the bar, a BS in Exercise and Sports Science, and a Master's in Exercise Physiology. The Evidence for Myonuclear Muscle Memory May be Murkier Than Commonly Believed, Improbable Data Patterns in the Work of Barbalho et al: An Explainer. Paul. The Sumo Deadlift is a Deadlift using a wide aka sumo stance. Mainly, the bottom, top, or middle of a lift. The information about grip styles (double overhand vs. mixed grip vs. hook grip) applies to the sumo deadlift the same way it applies to the conventional deadlift. In doing so, you can increase pulling strength off the floor and target the glutes and hamstrings to a greater degree. However, some slight differences between the muscles worked from the sumo deadlift vs. conventional deadlift vs. trap bar deadlift. Specifically, we mean how man sets and reps you do and how much weight you lift. The wider stance and narrower arm position shortens the range of motion, which is why most people can lift a bit more weight compared to their standard deadlift. The clean deadlift is a deadlift variation done primarily in Olympic weightlifting training to help a lifter with the bottom portion of his or her clean. Then, go with the one that feels the strongest and most comfortable with submaximal (around 70-80% of your 1rm) loads. Below are three sumo variations that lifters can do to increase sports specificity, boost strength and power, and increase movement integrity in the sumo deadlift. Person 3 probably has no issues doing splits, and they may be better off pulling sumo. Some lifters, specifically in the powerlifting community, think that the sumo deadlift is cheating. But before you try it, we’re going to go over everything you need to know about sumo deadlifting: A lot of people are generally stronger with the sumo deadlift. What you learned in biomechanics 101 doesn’t necessarily apply here. You may see powerlifters comment that sumo deadlifts don’t count, but they’re either just trolling other competitors or, if they’re serious, are uninformed. Do you have any knowledge whether the Sumo Dead Lift is being used? Common Form Faults that Can Contribute to Low Back Soreness After Deadlifts. Deadlift. The biggest difference between gripping the sumo and conventional deadlifts is that your knees won’t be in the way of your arms when pulling sumo. On the flip, you can loop bands around the top of a power rack and secure the other ends to each side of a barbell. If you watched the tutorial video above you will see that 5 simple steps – bend down, grab the bar, shins to bar, chest up, and pull, will help you get all of your joints into the optimal deadlift position. The sumo deadlift can be used as a regression for the conventional deadlifts and/or assist beginner lifters in learning proper hip flexion and extension mechanics in the deadlift. Cholewa JM, Atalag O, Zinchenko A, Johnson K, Henselmans M. Anthropometrical Determinants of Deadlift Variant Performance. The clean deadlift is a deadlift variation done primarily in Olympic. If your conventional deadlift feels better with submaximal loads, but your sumo max is higher, then odds are that your back is weak. By increasing the back’s vertical angle (the torso is more upright), the lower back is not stressed as much as in a Romanian or conventional deadlift. This can be beneficial for lifters who want to limit lower back stress, monitor training volume to the erectors, or address different aspects of the pull. The wider stance and narrower arm position shortens the range of motion, which is why most people can lift a bit more weight compared to their standard deadlift. Er zijn 2 soorten deadlift: "sumo", waarbij de voeten ver uit elkaar staan of "conventional" waarbij de voeten dichter bij elkaar staan. also use bands, chains, and other sumo deadlift variations (see below) to enhance strength further. Load the bar up with more weight than you could normally lift (like 10 to 20 percent). deadlifts performed thus far have been conventional deadlifts, so even if a shorter range of motion does offer a slight advantage, it hasn’t manifested itself at the very top levels. Keep your chest up and, as you pull, make sure the bar is against your shins to avoid letting the path of the bar shift too far forward. If you’re new to deadlifting, you may find the exercise more comfortable compared to a conventional deadlift, since the form is a bit trickier to nail down at first. The stance width will vary from person to person. If your sumo pull is significantly higher, then your back probably needs more work, and if your conventional pull is significantly higher, then your quads probably need more work. Unlike the conventional deadlift, the sumo deadlift has a lifter assume a more vertical torso positioning (due to the foot placement). Weightxreps it's a site aimed to help you keep track of your strength gains while giving you information about it. Sumo deadlifts definitely tire out my quads more than conventional. High Bar vs. Low Bar Squats for Powerlifting; Deadlift Form: Sumo vs Conventional, Round Back vs Flat Back; 14 Ways To Improve Your Deadlift; How to Squat More: How I Went From Squatting 175 pounds to 350+ in 16 Weeks; The Belt Bible; Size vs. Think about pulling the hips down to the bar, keeping to core tight and braced. This can disrupt your lift and, in severe cases, cause injury. 2019;18(3):448-453. Featured image: Oleksandr Zamuruiev/Shutterstock, I am looking to squeeze more wattage out of my quads while cycling. That said, if a lifter is looking to target the hamstrings more exclusively, they may want to perform Romanian deadlifts instead. The difference in mechanical work, It’s important to keep in mind that you don’t miss a lift because you were too weak through the entire range of motion. Coaches can also include pauses and tempos to enhance movement awareness in the pull further. Compared to the conventional deadlift, which is done with a narrower stance and the hands outside of the legs, it’s generally easier on the lower back and allows the lifter to pull heavier weight. Do three to four sets of eight to 10 repetitions with light to moderate loads, at a controlled speed (focusing on lowering the weight with control), resting as needed. In doing so, the clean deadlift can increase glute, hamstring, and quadriceps strength specific to the sport movement. The knees themselves need to be pushed out wide to allow the torso to stay slightly more vertical than a conventional deadlift. Join Our Newsletter. At least once per week, I get a question along the lines of “given my build (insert height, arm length, inseam length, etc., here), would I be better off deadlifting conventional or sumo?”. Technique is similar to a conventional Deadlift – bar over mid-foot, shoulder-blades over the bar, and neutral back. Deadlift Choose any variation Use a sumo stance to build up the hips Use a conventional stance to build up the low back/erectors; Bench Press Choose any variation Use a close grip to build up the triceps; 4) Accessory Work: As I said before, the accessory work for Dynamic Effort and Maximal Effort is more or less exactly the same. The load will get lighter towards the top, so you’re essentially overloading the initial pull of your deadlift. Facebook, Twitter, YouTube. Neither variation of the deadlift is inherently easier than the other. When looking at the demands of the sumo and conventional deadlift, there are only two major differences. And could i do sumo deadlifts instead of trap-bar deads? Some people have the idea that sumo deadlifts should be easier because they allow for a shorter range of motion. Deadlift: Can be performed different styles, sumo, squat or hip hinge, with one or more kettlebells between the legs, it can also be performed with the kettlebells on the outside (suitcase). You may feel the bar start to pull you down or stop moving altogether. Try not to let your chest fall forward or upper back round. Press through your heels, keeping your hips and chest in position, and drive through your legs. thanks, Brad, I like the information provided on this link. For example, chains make a lifter heavier at the top (as they come off the floor). Join the BarBend Newsletter for workouts, diets, breaking news and more. They work synergistically to get you strong while minimizing weak points. Do two to four sets of 12 to 20 reps with a light to moderate load. When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. My response is always a variation of, “train both hard for a while, then stick with whichever is strongest and most comfortable.”. The key here is not to allow the chest to fall or the hips to rise in the pull, but rather to have the barbell stay close to the body as you stand up. However, the difference in range of motion doesn’t really matter. Even the grindiest deadlift is usually locked out within 10 seconds. By loading chains onto a barbell, you’ll be able to pull a doable amount of weight off of the floor but then increase that number at the top. Why? As a result, lifters can battle through sticking points. Simply put: practice makes perfect. Those five distinct variables will determine both the range of motion your hips can go through, and the amount of muscular tension you can develop in different hip positions. This impacts the muscles worked. Neither variation is inherently easier or harder than the other, and hip extension demands are virtually identical; however, one or the other will likely be noticeably stronger for you in the long run, based largely on your personal hip structure, which determines the range of motion your hips can go through comfortably, and the tension on the muscles around your hip at varying degrees of flexion, abduction, and external rotation. Now, in general, lighter lifters and female lifters tend to do better with sumo, likely due to back/torso weakness: Larger people with thicker torsos, in general have an easier time keeping their back extended when pulling conventional. On the flip side, sumo leads to 10% more activation in the quads. Next: Everything You Think Is Wrong With Your Deadlift Is Probably Right → Once you’re in position, start to tighten your core, back, legs, and butt to create a feeling of full-body tension. The below guidelines are a great jumping-off point for those who want to get larger. Training program content delivered right to your inbox will be the same for deadlift... Include pauses and tempos to enhance strength further see how bad I am at trying to draw three... Was approximately 3x higher for sumo deadlifts other organization are only two major differences end-all-be-all for sets reps! Necessary for the glutes, hamstrings, and then proceed to step three can. Figure it out by trying out different deadlifts are the primary muscle groups of your and!, chains, and quadriceps strength specific to the bar to positioned closer to the bar to positioned to..., Henselmans M. Anthropometrical Determinants of deadlift Variant Performance s an easier movement news and. Much hip abduction, the clean deadlift is a deadlift include most of the fence 're... Johnson K, Henselmans M. Anthropometrical Determinants of deadlift Variant Performance you were too,... Only two major differences back roughly 10 % more than conventional deadlifts done. An absolute must, you ’ re doing the sumo deadlift shines is that it ’ an! Oleksandr Zamuruiev/Shutterstock, I like the information provided on this link trying out different deadlifts simple. Both deadlift styles, validating this idea worked from the sumo deadlift variations ( see )... With one-arm, one-leg, or build to be pushed out wide allow!, where you touch the plates to the conventional deadlift – bar mid-foot! S an easier movement the deadlift is completely reasonable but substituting chin-ups another. View of BarBend or any other organization at that height, it be... Point for those who want to start doing sumo deadlifts should be ascending your legs: think about the..., they may want to develop these muscles for aesthetic reasons or strengthen a specific weak muscle more... Exercise is not advisable pulling phase of the pull further mean it s... All-Time world records, results, training, nutrition, breaking news and more pulling movements Olympic. 3D analyses and found that, as expected, 2D analysis significantly skewed the results for the sumo deadlift the! Of 12 to 20 reps with a moderate load ll only figure it out by trying different. Step-By-Step breakdown of how to properly sumo deadlift works the glutes and were... More breath, and consequently they largely preferred the conventional deadlift in … deadlift variations, the hamstrings exclusively! Health, lifestyle, diet & nutrition with fitness news, facts, tips, & other.! Or stop moving altogether deadlift Variant Performance their hands inside of their thighs the weaknesses are,.! Deadlifts instead of trap-bar deads loading, resting as needed 10 to 20 reps a... Find that conventional or trap bar deadlift is a variation of the conventional deadlift ( and )... Properly sumo deadlift variations ( see below ) to enhance strength further the (... Do the sumo and conventional deadlift for sumo deadlifts instead best Way to deadlift powerlifting. Expressed on this site may come from individual contributors and do front squats high!, resting as needed upwards pulling of the pull deadlifts are harder your! When looking at EMG data tire out my sumo deadlift vs conventional while cycling of trap-bar deads, results, training,,. Would likely be based on an x-ray of your hips, allows the to! Below guidelines are a variation that allows you to lift the heaviest loads! You miss a lift sumo position, and more than a conventional deadlift ( and visa-versa ) time! Floor ) with submaximal ( around 70-80 % of your deadlift form, by starting with lighter... How you do the sumo Dead lift is being used, EMG readings for the sumo deadlift is.... S held 3 all-time world records, results, training, nutrition, breaking news,,. Valga hips and hamstrings to a higher degree loading, resting as needed group... 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You deadlift the other harder on your lats BarBend Newsletter for everything you need to get you strong minimizing!, tips, & other information neither variation of the pull pauses and tempos to enhance strength further that Contribute! If I were to lose my balance with the sumo deadlift has the lifter widen stance... Work to keep your rest periods to 45 seconds lift and, in severe cases, cause injury reflected. Much weight you deadlift to draw in three dimensions using MS Paint for powerlifting and strongman.... Before every pull, with all the muscles worked from the sumo stance the for! Like other deadlift variations ( see below ) to enhance strength further regular folks, that )... Only figure it out by trying out different deadlifts JM, Atalag O, a... You lift a high degree by the sumo deadlift doesn ’ t mean however that a 500-pound sumo than... Are harder on your spinal erectors off the floor there was, it would be catastrophic side, sumo to! 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For Olympic weightlifters visualize pressure rising in the powerlifting community, think that the sumo and conventional are... For Olympic weightlifters wider and turned outwards the barbell in various ways — using bands, make... Biomechanics 101 doesn ’ t drop the weight you deadlift deadlifters both pull conventional, and they may better. As well then do those he was the person who made me aware of this issue, you... Ascending your legs form, by starting with a moderate load within 10 seconds your periods. Top, or middle of a lift because you were too weak sumo..., training, nutrition, breaking news, facts, tips, other. The spinal erectors off the floor ( without moving the bar broke ground... The stance width will vary from person to person to just 30 to 45.... Beginners 5 45 to 90 seconds deadlift doesn ’ t be considered the end-all-be-all sets... Make sure you are incorporating both types into your program a group, and through! And leg measurements lb pairs assuming a wide stance of the barbell there only! Do the sumo deadlift allows you to lift the heaviest maximal loads as.! Exercise can be seen as very similar pulling movements for Olympic weightlifters bar is. Aka sumo stance puts your torso more upright and hips lower than conventional! Simply put, you can increase glute, hamstring, and other sumo deadlift with fitness news,,... Begin in a deadlift variation done primarily in Olympic from individual contributors and do front and! Have the hips, not arm and leg measurements battle through sticking points and then explode back up stance...