Essentially, it’s a stance similar to your squat but maybe a tad wider and a bit more upright than your conventional closed stance position. From the very beginning, Notorious Lift has been about two things: Innovation and Philanthropy. report . Not bad. Form check please: Sumo deadlift. Semi Sumo Deadlift. Your stance will be about 6 to 8 inches wider than a typical conventional deadlift pattern, and this will give deadlifters a few crucial degrees of geometrical change. I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. The head needs to be looking slightly upward in the conventional, sumo, stiff-legged and suitcase deadlift. save. On this blog we share all the things we wish we knew when getting started. A 30 lb increases from my estimated 1 rep max. If you find the measurements suggesting you can deadlift either conventional or sumo, then a semi-sumo deadlift stance might be more appropriate for you. Business in the front, party in the back. Close. 30 votes, 19 comments. Press question mark to learn the rest of the keyboard shortcuts, http://articles.elitefts.com/training-articles/choosing-conventional-or-sumo-based-on-your-bone-structure/. There are … Related: 18 Exercises To Improve Deadlift Technique. I’m assuming your goals are powerlifting oriented (pulling the most weight possible) since you posted in the PL sub-forum, so as long as you can safely pull in a particular stance I see no real issue with any preferred variation. The semi sumo deadlift is where you place your feet slightly outside of shoulder-width distance, but not outside the hash-marks on the barbell. Sold Out. Conventional deadlift are more of a full body movement, and I realize I'm being vague, but the reason for choosing one over the other are your body proportions. A 30 lb increases from my estimated 1 rep max. level 1. My deadlift has always been a struggle. Could yall take a look at my semi-sumo deadlift form? Lifting the weight by rounding your back opens both your hip and knee angle during the start, bringing the hips closer to the weight. Log in to Reply. The sumo deadlift is an effective ultimate lower body exercise and the benefits go much further than just building big legs and a strong back. It shows my 2nd and 3rd set. Visit www.StephDorworth.com for injury consults, team training, & online coaching. The sumo deadlift does not as you are supposed to be almost upright. Although after doing some research on it a lot of people basically said that it's the worst of both worlds. I'm sure there's lots more that I don't see. Nov 16, 2016 #23 John Inzer also used the Narrow Stance Sumo or Semi Sumo or whatever you want to call it. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. I did 3x3 today with 365 lbs. Yeah, frog stance / hybrid stance works really well for some people. Log In Sign Up. Sumo love me long time. 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. Beim Sumo Kreuzheben … as I'm weak off the floor and much stronger at lockout, Congrats, you are a sumo deadlifter. For whatever reason, sumo deadlifts have become extremely popular. So I gave sumo deadlift a go for the first time today and would love feedback. While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. Specifically, we mean how … By pretty strong I mean world record holder, of course. Mobility is definitely a factor, but it's also a matter of proportion. Maybe just try it and see how it feels, it can definitely work. So for the past 2 weeks at the end of my deadlift session I have been adding in some sumo deadlifts, but apparently they aren't sumo deadlifts, they're semi sumo deadlifts. How to do Semi Sumo Deadlift. Exercise #1: Deadlifts. Related: 18 Exercises To Improve Deadlift Technique. Slow cutting to 170 lbs. 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. Perfect post for my training tonight. BUY NOW. Hi! Der Unterschied zum regulären Sumo-Kreuzheben ist neben der äußerlich erkennbar differenzierten Position der Füße, dass die Hüfte weniger stark am Heben der Last beteiligt wird, wie es noch im Vergleich zum Sumo-Kreuheben der Fall ist. Variations: High pull, dumbbell, kettlebell, semi, Smith machine, landmine sumo deadlifts; Alternative: Zercher squats, sumo deadlift with chains; The sumo deadlift, usually performed by powerlifters, is a type of deadlift exercise that helps in increasing strength and adding muscle mass to your posterior chain. Note: if your leverages are indicating that you could deadlift either conventional or sumo, you might want to try the semi-sumo deadlift stance. You only really have to go so wide such that you can keep your shins vertical. A semi-sumo stance can also prevent knee valgus or inward collapse. Although I suspect the key to his success was really the mullet. Each week you will alternate between sets of 8, sets of 5, or sets of 2. If you want to stand with your feet narrower, and toes pointed more forward, you'll pull what I like to call a combo pull. User account menu. Nothing wrong with a somewhat closer stance, you don't have to go full toes-to-plates. Traditionally, hip stance is far wider in Sumo deadlifts, and toes are pointed slightly outwards. I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. Sumo Kreuzheben. Meny Hoppa till innehåll Monday – Deadlift Day. Alternative Names: Wide stance deadlift, sumo barbell deadlift Type: Powerlifting Experience Level: Intermediate Equipment: Barbell Muscles Targeted: Hamstrings, glutes, quads, lower back Mechanics: Compound Average Number of Sets: 3-4 with 8-12 reps each Variations: High pull, dumbbell, kettlebell, semi, Smith machine, landmine sumo deadlifts If you do identify some resources it would be much appreciated if you would post links here . MalmöTrappan AB Allt inom trappor, i och utanför Malmö! The goal of keeping your shoulder blades over the barbell is to ensure you’re in the most balanced and mechanically advantageous position prior to initiating the movement. 30. Press question mark to learn the rest of the keyboard shortcuts. Shawn Zep on May 14, 2013 at 2:26 pm said: I am blessed with the same build as Rory and started pulling sumo myself. To add onto this, I've found that snatch grip deadlifts really helped with my speed off the floor as well. I never miss lockout still, but my floor speed has gone up. Keeping head slightly upward better your position and increase hip drive. Get stronger. Semi-sumo still lets me pull more weight, but without the associated hip pain. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. Just stay in whatever position feels the most powerful, IMO. I might make it slightly wider though. Hitting a plateau and slowly grinding out weight that used to feel light can be disheartening. Sumo Deadlift Form and Positioning Foot placement. Have you tried sumos off a deficit? I’ve also heard this exercise referred to as a “semi sumo deadlift.” In simplest terms, the forearms are still in contact with the knees and shins in the setup, except the legs are on the outside versus the inside. Key Points: Your hip structure will impact your strength and comfort in the conventional and sumo deadlift much more than factors like height and limb lengths. WATCH: Sumo Deadlift Technique for CrossFit Competitors and Weightlifters. I pull with a very narrow sumo stance. Don't care. More glutes, lots of hamstrings, lots of hips. Or it's possible you aren't focusing on creating torque with the hips to pull the knees into the wider position. As you stand with a wider than your shoulder-width stance, keep your legs and forearms in contact with each other. 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. best. GOAT Ed Coan is pictured setting up for a Semi Sumo Deadlift. Last edited: Nov 16, 2016. This position will produce the greatest strength increases. The semi sumo deadlift, popularized by the American powerlifter Ed Coan, is a sumo deadlift variation performed in the same way as the conventional deadlifts except with a wider stance and a round-back. You'll be stronger off the floor than with a wider stance, but you'll be making lockout more difficult, bar speed will be slower, and speed off the floor still won't be as good as conventional. So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. 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) More What You’re Getting Yourself Into: 1,900 words, 6-13 minute read time. Let me elaborate below. Also, notable gains were made in my posterior chain (hamstrings, glutes, back). 18 thoughts on “ Coaching the Sumo Deadlift ” Terrible on May 14, 2013 at 1:57 pm said: Much, much appreciated. Hope this makes sense. In 2006 my best competition deadlift was 484 pounds at 198. By using our Services or clicking I agree, you agree to our use of cookies. I recognize the difference in the actual stance but my reading, this far, has implied that all three lifts target the hamstrings (but don't really detail out the specific benefits - in contrast to other DLs). He has some sick pulls. Semi-Sumo-Kreuzheben kann hier eine akzeptable Alternative sein, um zumindest die Einrundung des Rückens zu vermeiden. Programs don't differentiate between sumo deadlifts and deadlifts, I find repping out sumo deadlifts easier, while in the lower/heavier rep ranges, its more true to the % of my 1RM. Even Pozdeev doesn't have a super narrow stance, He's also pretty short, though. For me, that's Sumo as well (6'5, not very long arms). I do them between 50 and 60% of my deadlift max for a couple of sets of 5-8. They were semisumo or wide stance conventional deadlifts. Reactions: ShawnM. Continue Reading Semi Sumo Deadlift: Should You Do It? They felt pretty comfortable and I feel I can possibly out lift my conventional in this stance if I train it little by little over time alongside conventional. Why you’re doing the sumo deadlift will impact how you do the sumo deadlift. Reactions: Carl in Dover. The Sumo deadlift is a … Sumo's start at 0:58. Sep 19, 2017 #4 Highly recommend the 1-day barbell course! Jedoch bedeutet "ein gutes Gefühl" zu haben nicht unbedingt, dass man die Technik auch richtig ausführt. Deficit pulls, more quad work, speed work, ect. Just looked up Perryman. I've done sumo deadlift 3 times so far and I'm also working on my hook grip to do it with my sumo's from now on. This is another common problem that arises when placing your feet too wide. 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) More What You’re Getting Yourself Into: 1,900 words, 6-13 minute read time. Archived. I'd recommend choosing the one that your body proportions favor. Semi-Sumo Deadlift 3x6-8 reps. Dumbbell Floor Press 3x8-10 reps. One Arm Dumbbell Rows 3x8-10 reps. Dumbbell Jump Squats 3x fail reps Workout 6: Low Handle Trap Bar Deadlift 3x10-12 reps. Incline Press 3x8-10 reps. Dumbbell Rows 3x10-12 reps. Leg Press 3x15 reps Workout 7: Leg Press 3x15 reps. Close Grip Bench Press 3x8-10. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. Sumo utilizes the posterior chain more than conventional. In powerlifting, specifically the deadlift, the “just right” or the Goldilocks Zone, might not be pulling conventional, nor sumo, nor even Old English Style (we rarely hear about that one anymore). A lot of factors come into play such as hip mobility, biomechanics, and individual lifter strengths. ich habe in letzter Zeit mich an wenig an Semi-Sumo-Deadlifts versucht und habe festgestellt, dass ich ein viel besseres Gefühl habe. A semi-sumo stance can also prevent knee valgus or inward collapse. This is another common problem that arises when placing your feet too wide. You’ll start on Monday with regular conventional deadlifts for 3 work sets. Some of you are still of the mindset that “only conventional deads are ‘real’!” That’s fine. Instead of throwing in the towel on progress, let’s take a look at nine deadlift assistance exercises you can try to improve your deadlift. Cookies help us deliver our Services. JNorton October 2, 2018, 5:21pm #9. Hello everyone. As I stated above, the shoulder position in relation to the barbell is a critical part of the set up in the deadlift. The benefit is reduced ROM in exchange for a somewhat harder lockout in my experience. Back Angle For Conventional & Sumo Deadlifts. I think I see a few things wrongs, i think. Tips. 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. "semi-sumo" (which is a really stupid term, as sumo defines the hand position being inside the legs) negates a lot of the benefits of both conventional and sumo deadlifting. This modified sumo deadlift is mostly used by powerlifters who want to maximize the amount of weight they can lift. The reason I decided to try sumo deadlift was because I read this articlle http://articles.elitefts.com/training-articles/choosing-conventional-or-sumo-based-on-your-bone-structure/. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. Even though you only pull 5 submax singles each session, you do this 5 times per week and you have 25 reps at 75%. I suggest starting this program at 70%1RM for sets of 8, 80% 1RM for sets of 5, and 90% 1RM for sets of 2. 30. The difference between the two lies in the setup of the lifter's feet and hands. Posted on May 14, 2013 by Cloud. The sumo deadlift changes the mechanics of the deadlift to suit people with different body types. I tried a really wide stance sumo and it felt awkward. Just make sure you aren't going sooo narrow that you're losing back position. Similar to a sumo deadlift, the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. I'm trying to make the switch from conventional after tweaking my back, which I think was probably due to not setting up with a neutral spine. 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. Coaching the Sumo Deadlift. I can nearly pull the same numbers conventional, but not quite as strong with conventional. Key Points: Your hip structure will impact your strength and comfort in the conventional and sumo deadlift much more than factors like height and limb lengths. 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. Does anyone have any experience with or knowledge about a close(r) sumo stance they would like to share? Posted by 4 years ago. Keep in mind that I had a long pause in between each rep because I was trying to not think of the pain my thumbs were in. The beginning is just my top set of 5/3/1 for my deadlift day. Terry McCarthy Level 7 Valued Member. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). So, for those lifters, what I call the hybrid sumo stance could perhaps be the best for you. Is the place where my toes are about 2 inches/5 cm from the very narrow stance you... Individual lifter strengths I can nearly pull the same numbers conventional, but it hands inside why you ’ start... My floor speed has gone up full toes-to-plates it can definitely work each side things. “ cheating ” because it feels, it can definitely work blog share! Set of 5/3/1 for my deadlift day of both worlds Inzer also used the narrow.. Just stay in whatever position feels the most primal feeling exercise — pick... 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Just try it and see How it feels, it can make or break a lifters ’ ability deadlift! `` ein gutes Gefühl '' zu haben nicht unbedingt, dass man die Technik auch richtig.. Athleten beziehungsweise für Athleten mit einem schwachen, unteren Rücken a few wrongs... Regular conventional deadlifts for 3 work sets primal feeling exercise — you pick weight up you! To his success was really the mullet biomechanics, and weight Recommendations semi-sumo Kreuzheben verbracht aber! Good chance you 've seen semi sumo deadlift reddit video but if not: https: //www.youtube.com/watch? v=lyAK9FWxFlQ head upward. Forward-Thinking therapists use the sumo deadlift is mostly used by powerlifters who want to call it normal. Their stance and thought it was still sumo, stiff-legged and Suitcase deadlift ; Staggered deadlift ; How to Techniques! Does not as you are a sumo deadlifter close ( r ) sumo stance they would to... I call the hybrid sumo stance they would like to share is one. 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