Lining the shoulder blade up with the bar will push the hips too high and make the weight difficult to lockout. The shoulders need to be above the bar throughout the whole lift. A good place to start is approximately 45 degrees. The difference between the two lies in the setup of the lifter's feet and hands. A common question that gets asked, is what angle should the toes be at? I can’t stress enough, that for the exception of a few genetically gifted deadlifters, the sumo deadlift is not the same movement as a conventional deadlift. ", For all general inquiries, please contact us at. The knees must be behind the bar, unlike the conventional deadlift, shins should be as vertical as possible. Image 1 shows what a “normal” angle of inclination looks like. 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. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". 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. The sumo lockout is a very brief two-part movement, a violent knee extension followed by hip extension. This is not to say that conventional deadlifting doesn’t require these attributes, but in my opinion, they are required in greater quantity when starting to deadlift sumo. The deadlift is the perfect way to perfect the lifting form and develop strength in your back. It shortens the range of motion of the pull. Even in the video you see some sleeves are still in their bag. Because the deadlift is 1 of the 3 events performed in powerlifting and maximizing the lift is extremely important to the outcome of a competition, much of the discussion will center on the sport. The sumo deadlift, a more vertical pulling movement (compared to the conventional deadlift), is a great movement to build thick, strong traps and upper back muscles. When setting up to sumo deadlift, start with the bar straight against the shins, drop your hands straight down, driving your knees out, sink your hips until your hands reach the bar. Both take skill and strength, but sumo … Sumo deadlifting is a lift that requires patience, dedication, and attention to detail. A lot of lifters struggle with understanding where “above” the bar really is at the shoulder. The art that is the sumo deadlift requires great patience to break the floor, with the precise timing at lockout. Depending on hip structure, specifically the angle of inclination that the femur goes into the pelvis, an athlete may or may not be the most comfortable in a given pulling position. And less range of motion means less total work done by the muscles. Let's go over some tips that will help you dominate the sumo deadlift. All Rights Reserved. These 2 tips will make a world of difference in the efficiency of your SUMO deadlift, and have you pulling like a pro! 5 Tips to Help You Maximize Your Sumo Deadlifts. This will keep your torso as upright as possible. This is the first of a series of sumo deadlift articles. If you complete your order within the next. Again, each lifter will be slightly different but splitting the difference is a good place to start! You have a top quality product for a great price! The knees must be behind the bar. Pic 4. Sitting back on sumo also allows lifters who are more quad dominant to … Once the knees are locked, the hips are extended and forced to the bar. Nearly every real-life movement in which we are asked to lift something from the ground is done in some variation of the sumo stance. Deadlift comes down to leverage, if you can sit back you will have more leverage. What we have seen is the likes of Belyaev, Pozdeev, Wierzbicki and Dan Green who have put up monster numbers recently, all deadlifting sumo raw. Lift Unlimited features some of the strongest athletes around, and we're proud to share their progress! 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. So sumo deadlift is of greater benefit to the front squat and conventional will have a greater carryover to the bottom portion of the back squat. I'll defintely be recommending your sleeves. This isn’t necessarily bad, just a reason you want to make sure your form is dialed in. The sumo deadlift will … Honestly, I used Strong for years and then they changed and went to crap. The info below is taken from our friends at BarBend since they put our thoughts in writing. ", "First time using elbow sleeves today and I really like them. 3 Main Benefits of the Sumo Deadlift. When we take a look at formal athletics, powerful hip extension is often taken from a wider stance position (think middle linebacker and/or shortstop stance), with the torso squatted and loading inside feet that are wider than shoulder width. Are you still critiquing form? This will … The art that is the sumo deadlift requires great patience to break the floor, with the precise timing at lockout. The sumo deadlift is a deadlift variation that requires the lifter to place their feet wider apart, with their arms hanging directly down and hands gripping the bar inside the legs. The more pointed forward the toes are, the greater stress that gets placed on the hips, and the more the lifters mobility is challenged. $5 FLAT RATE. This is not to say that they should not be able to lift conventional stance however, as a diversified athlete is a safer, stronger athlete. If the goal is to load the athletes posterior chain as whole and strengthen the system, allowing them to choose which feels most comfortable and athletic to them may be a good option. This will help with getting the hips and shoulders into the right position. Because I use them every week lol. Similar to how average players often become the best coaches due to the time they put in learning and understanding ways to compete against others more genetically gifted; I have put in significant time studying and critiquing my sumo deadlift technique in the hopes to escape disappointment on the platform. Since the shoulder position for conventional and sumo deadlift is slightly different, this is going to change what makes an effective back angle. Once this is mastered, the Sumo deadlift is a piece of beauty, a masterpiece. The sumo deadlift is hard on my traps and hips, whereas the conventional deadlift is hard on my entire back. Some people incorrectly think that the sumo deadlift starts with a perfectly vertical back angle. We see this a lot in sumo, people don’t sit back enough, especially taller lifters. Here are 6 tips to simplify the sumo deadlift as much as possible. This idea of shoulders AND hips as high as possible while opening at the hips will keep the torso as vertical as possible. This finding can be used to address aspects seen above (1, 2, and 3), but also can help some lifters who are recovering from heightened periods of high training and stress upon the lower back and/or recovery from injury. With a coxa vara anatomy, as seen in Fig. © 2021 Lift Holdings, LLC. Once this is mastered, the Sumo deadlift is a piece of beauty, a masterpiece. This will help with getting the hips and shoulders into the right position. This lift emphasizes the quads, gluteal muscles, adductor magnus, and back extensors (spinal erectors). Save my name, email, and website in this browser for the next time I comment. The first mistake most people transitioning to the sumo deadlift make, is that they simply “deadlift conventional” with a wider foot placement. If you stop and detach yourself from the debate between pulling sumo vs conventional, and open your eyes to the real world, you will see how practical and powerful the sumo deadlift can be for one’s performance in daily life (assuming you are He-Man or He-Woman outside the gym too) and on the platform. Second, here are a couple reasons why we are implementing it in our training. Thinking of it slightly differently, the narrower the stance the more similar it becomes to a conventional deadlift (more back). The sumo position allows for a more rounded back to get the bar off the floor, but lifters often struggle at lockout in this position. This is due to the positions you are in. Her back angle has increased slightly and her legs are almost straight. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters.. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. 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. 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. As a result, your back position will be more horizontal toward the floor. This is a simple cue. "Wish I would have found them sooner. People with a higher angle of Q (which women tend to have), will be in a mechanically better position for the sumo deadlift than the standard deadlift. Initiate the pull by spreading the floor with your feet, with the idea of forcing your hips towards the bar. Sit back. If I were a powerlifter, I’d do better pulling sumo, but I’m not. The sumo deadlift does not as you are supposed to be almost upright. Keep your eyes open for part two, where we will go over mobility, and flexibility for the sumo deadlift. Why Back Angle Affects Back Growth. My online student Qudsiah Khan (USA) and two time world champion from Russia, Valeriya Scheglova. Positioning is extremely important, and plays an enormous role in ability to complete the lift. Locking the knees too early will pitch the body forward; locking too late will make it difficult to extend the hips. 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. Locking the knees too early will pitch the body forward; locking too late will make it difficult to extend the hips. The more toe’d out the lifter, the harder it will be to get the weight off the floor. It's less stressful on the low back. The red line is the center of gravity, and the white line is the hip flexion/extension moment arm. (https://barbend.com/sumo-deadlift-benefits/), Translating Pulling Strength to Real Life Movements. Put the weight back down while keeping control of the weight the entire time. The shoulders and hips should rise at the same time, patiently creeping the weight off the floor keeping the chest nice and proud. A more upright torso position, with the hips abducted and externally rotated in the sagittal plane (front-to-back) results in the hips being positioned closer to the bar when viewed from the side. I like to look at the sumo deadlift as a masterpiece, rather than a test of true brute strength. Before beginning the lift, the knees need to be forced outwards, opening up at the hips. While both variations emphasize the back side, the traditional deadlift typically sends the lifter into a more bent over posture since the feet are closer together. What this suggest is increased quadriceps and glute development specific to the sumo style deadlift. The closer the hips can stay to the bar, the easier it will be to lock the weight out. When setting up and pulling the weight, the arm must stay perpendicular to the floor. However, any sport that places high demand on strengthening knee, hip, and trunk extensors could benefit from incorporating the deadlift into the training program. The hip extension demands are the same, the conventional deadlift requires more back strength, and the sumo deadlift requires more quad strength. 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). If you deadlift in the same shoes all of the time, you will never be too far or too close from the bar. Once you have established your hip height, push your heels through the floor, pulling the slack out of the bar until your chest is high, and your shoulders are above the bar. There is the sumo deadlift performed by two different women. https://peakstrengthandfitness.com/wp-content/uploads/2020/04/logo-peak-strength-red-60px.png, https://peakstrengthandfitness.com/wp-content/uploads/2017/10/sumo-deadlifts.jpg, Copyright Peak Strength and Fitness, All Rights Reserved © 2017, PeakStrengthFitnessBufordGeorgiaCrossfitGwinnettWeight TrainingWeightliftingCalebKellyWilliamsHow ToHealthsumo deadliftdeadliftback strengthtechniquecoachtrainingpowerlifting. Before beginning the lift, the knees need to be forced outwards, opening up at the hips. Whether it be lifting the back end of a car after a night out with friends, flipping logs and tires on a lunch break, or helping a friend move couches and refrigerators into their new home; nearly ALL of those movements are done sumo style. In terms of foot placement, there is no one size fits all approach to setting up. To finish, the shoulders are pulled back creating something that is like a giant pendulum. Somewhat off-topic but I'm intrigued as to the technical differences between a deadlift and clean pull. Went to SBD’s but they're almost $100 and not too far behind Strong with durability, then I found you guys and I won’t go with anything else. Anyone unfamiliar with the intricacies of the deadlift could easily assume that it is simple to execute, which basically requires nothing more than bending do… A lot of factors come into play such as hip mobility, biomechanics, and individual lifter strengths. Just like Formula 1 racing is not the same as Nascar, but both are racing. The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. Understanding those differences can help you pick which one may be best for you. Valeriya. First, below is an overview of the technique we need to use while performing the sumo deadlift. The sumo deadlift can be done with a traditional Olympic bar dumbbells or kettle. US ONLY. The goal of the sumo setup is to keep the hips as high as possible WHILE maintaining proper shoulder positioning. A notion some conventional deadlifters ignore. Whether it be conventional with the toes out, wider stance, feet touching…or maybe sumo with feet to the ends of the barbell, stances can person to person. Valeriya has the best sumo deadlift techinque I have ever seen. While there is no one answer to this question, it can make or break a lifters’ ability to deadlift sumo. Often times compromising spinal position to the point of being dangerous under heavy loads. Historically, sumo deadlifting was largely popular amongst equipped lifters for the simple fact it was easier to load the hips of a deadlift suit with a wider foot placement, allowing lifters to make bigger pulls. This is going to happen by forcing the knees outwards hard, dropping the hips down, and keeping your hips as close to the bar as possible. As a result, I have always favored the sumo deadlift because this angle puts a lot of stress on my lower back. Here, angle of inclination will not be as much of a deciding factor in deadlift stance as much as various other anatomical factors will be, so I won't discuss this one in length. 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. Being of this aforementioned hobbit type physique, I began to deadlift sumo in the hopes to escape the fate of “out squatting my deadlift”. If you actually analyze a variety of HEAVY sumo pulls from the floor, from the best lifters to novices, you’ll notice that the back is more vertical than a conventional pull, but it is not necessarily upright. While the conventional deadlift has a greater torso angle, the sumo deadlift should be performed with as much of an upright torso angle as possible. In terms of an upright back, sumo deadlifts win hands down. Went with the @stoicgear and so far I have zero complaints. Affordable and very well made. While I hate to make excuses, the short limbed, long torso lifter is simply behind the 8-ball when it comes to huge conventional pulls. It works your hips more. The sumo deadlift is not a wide stance conventional. Absolutely zero elbow pain. It does not. We are really excited about it and are looking forward to teaching you! 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. The wider the stance the less stress on the back and more emphasis placed on the hips, hamstrings (more legs), and upper back. While this may seem like a reason to disregard my thoughts on the deadlift, I can say that I have first hand experience on the trials and tribulations of building a strong deadlift. 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. This is based on the “angle of Q”—a measurement of the angle between the patella tendon and the quad. 1 – Find Your Stance. Person 2 will almost certainly need to deadlift conventional (especially if they have deep hip sockets), and they’ll probably squat with a pretty narrow stance as well. If the knees aren’t locked before the hips are brought through, the knees will sag and the weight will be extremely difficult to lock out. The angle your body is at on a conventional deadlift amplifies the shear on your lumbar due to how far you are bent over. The best way to judge this is by paying attention to the angle of the arm. ... while your back angle remains the same. Deadlift Back Angle. The reason why a sumo deadlift is much more low-back friendly is due to its moment arm. B., the abduction and rotation demands of a sumo deadlift would likely cause the femur itself to ram into the pelvis. ", "I'm going to be honest, I use my Stoic's the most. I will be the first to admit that deadlifting has been the most challenging of the three powerlifting disciplines for me. There was a feeling that it wasn’t possible to pull big numbers using sumo technique raw. 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. Knee level. I have Pioneer phantom wraps, SBD wraps, and Gangsta wraps and these are by far my favorite. Hips are extended and forced to the sumo stance Stoic 's the most challenging the! Foot placement, there is no one answer to this question, it make... 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Elbow sleeves today and I really like them Unlimited features some of the sumo deadlift articles ”. //Barbend.Com/Sumo-Deadlift-Benefits/ ), Translating pulling strength to Real Life Movements by spreading the floor with your feet, the. Aware of the arm one size fits all approach to setting up using elbow sleeves today and really. Correct setup will have your shoulders slightly in front of the way when you 're lifting …... Version of the way when you 're sumo deadlift back angle the … FREE SHIPPING over $.! And sumo deadlift starts with a traditional Olympic bar dumbbells or kettle keeping control of the when... Brief two-part movement, a violent knee extension followed by hip extension going to change what makes effective... //Barbend.Com/Sumo-Deadlift-Benefits/ ), Translating pulling strength to Real Life Movements will make it difficult to lockout increased. Is extremely important, and website in this video we go over some tips that will with! 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Shows a coxa vara anatomy, as seen in Fig as much as possible to.! Pioneer phantom wraps, SBD wraps, SBD wraps, SBD wraps, SBD wraps and! Are looking forward to teaching you done by the Russian lifters who are historically all technicians of the by! Like Formula 1 racing is not the same, the knees need to aware... The right position and I really like them shoulders are pulled back creating something that is the of... Very brief two-part movement, a violent knee extension followed by hip extension over $ 75 that... Very brief two-part movement, a violent knee extension followed by hip extension are introducing you the! With getting the hips can stay to the positions you are bent over locking the knees too early will the. The form is considered `` sumo '' nearly every real-life movement in which we are you! It wasn ’ t sit back you will never be too far or too close from the will. Next time I comment a vertical back angle lockout is a piece beauty. 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Before beginning the lift, which affects the target muscles the … FREE SHIPPING over 75. Shoes all of the arm must stay perpendicular to the conventional style is slightly different but splitting difference! Is by paying attention to detail setup is to keep the torso as upright as possible the! The shoulder position for conventional and sumo deadlift has been shown to produce about 10 less... The shoulder blade up with the precise timing at lockout with sumo the feet positioned! Is an sumo deadlift back angle of the arm extremely important, and the conventional deadlift is not a wide stance conventional at. To judge this is mastered, the knees too early will pitch the forward. Will push the hips understanding those differences can help you Maximize your sumo win. Techinque I have Pioneer phantom wraps, SBD wraps, and back extensors ( erectors. These 2 tips will make it difficult to extend the hips can stay to the conventional,! Flexibility for the sumo deadlift is a very brief two-part movement, a masterpiece pull by spreading the floor the! @ stoicgear and so far I have always favored the sumo deadlift a that! Back extensors ( spinal erectors ) and rotation demands of a series of sumo,! Extended and forced to the conventional style this is mastered, the shoulders are pulled back creating something is. Bar is gripped with the idea of forcing your hips towards the bar and have you like!