The more pointed forward the toes are, the greater stress that gets placed on the hips, and the more the lifters mobility is challenged. Deadlift Back Angle. FREE SHIPPING OVER $75. I will be the first to admit that deadlifting has been the most challenging of the three powerlifting disciplines for me. No Sumo Deadlift Article is complete without a look at what in my opinion, is the most technically sound lifter in the world, Andrey Belyaev. The art that is the sumo deadlift requires great patience to break the floor, with the precise timing at lockout. Once the knees are locked, the hips are extended and forced to the bar. Thinking of it slightly differently, the narrower the stance the more similar it becomes to a conventional deadlift (more back). Let's go over some tips that will help you dominate the sumo deadlift. The knees must be behind the bar, unlike the conventional deadlift, shins should be as vertical as possible. Image 2 shows a coxa vara hip, and image 3 shows a coxa valga hips. Lining the shoulder blade up with the bar will push the hips too high and make the weight difficult to lockout. 5 Tips to Help You Maximize Your Sumo Deadlifts. Tip #1 Get your knees out of the way when you're lifting the … The reason why a sumo deadlift is much more low-back friendly is due to its moment arm. Because I use them every week lol. 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. Pic 4. Somewhat off-topic but I'm intrigued as to the technical differences between a deadlift and clean pull. We see this a lot in sumo, people don’t sit back enough, especially taller lifters. If you complete your order within the next. 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. US ONLY. This is due to the positions you are in. Being of this aforementioned hobbit type physique, I began to deadlift sumo in the hopes to escape the fate of “out squatting my deadlift”. Now, when a lifter assumes this starting position with the spine flat, his anthropometry will dictate his back angle (angle between torso and horizontal floor), hip angle (angle between torso and femur), and knee angle (angle between femur and tibia). Once this is mastered, the Sumo deadlift is a piece of beauty, a masterpiece. If you deadlift in the same shoes all of the time, you will never be too far or too close from the bar. ", "I'm going to be honest, I use my Stoic's the most. 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. 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. The knees must be behind the bar. Locking the knees too early will pitch the body forward; locking too late will make it difficult to extend the hips. A good rule of thumb is to pay attention to the angle of the shin in the bottom position of the setup, and to start with the shins slightly past perpendicular to the bar. Some people incorrectly think that the sumo deadlift starts with a perfectly vertical back angle. I have Pioneer phantom wraps, SBD wraps, and Gangsta wraps and these are by far my favorite. I love the article! The main difference between the sumo and the conventional deadlift is the position of the feet and hands. © 2021 Lift Holdings, LLC. I'll defintely be recommending your sleeves. It shortens the range of motion of the pull. 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. 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. It's less stressful on the low back. You also need to be aware of the vastly different biomechanics of each lift, which affects the target muscles. Lift Unlimited features some of the strongest athletes around, and we're proud to share their progress! Second, here are a couple reasons why we are implementing it in our training. 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 sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. ", "I absolutely love them. Just like Formula 1 racing is not the same as Nascar, but both are racing. Absolutely zero elbow pain. Image 1 shows what a “normal” angle of inclination looks like. $5 FLAT RATE. Honestly, I used Strong for years and then they changed and went to crap. Even in the video you see some sleeves are still in their bag. Due to the demands on knee extension during the sumo stance, research has shown significant increases in EMG (electromyographic) activity in vastus lateralis, vastus medialis, and tibialis anterior when compared conventional style deadlifts. In terms of foot placement, there is no one size fits all approach to setting up. The first mistake most people transitioning to the sumo deadlift make, is that they simply “deadlift conventional” with a wider foot placement. In this video we go over how to sumo deadlift. 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. 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. A notion some conventional deadlifters ignore. 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. 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. 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. Keep your eyes open for part two, where we will go over mobility, and flexibility for the sumo deadlift. The best way to judge this is by paying attention to the angle of the arm. When setting up and pulling the weight, the arm must stay perpendicular to the floor. 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. "Wish I would have found them sooner. Here are 6 tips to simplify the sumo deadlift as much as possible. 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. This will … 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 hips sit too low, the bar travels too far, and without erectors made of rebar, the lift often becomes technically, and biomechanically difficult. 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. Initiate the pull by spreading the floor with your feet, with the idea of forcing your hips towards the bar. The sumo deadlift has a much shorter range of motion (estimated to be 25-40% less than the standard deadlift in one study). While squatting and benching have naturally come relatively easily, the deadlift not so much. First, below is an overview of the technique we need to use while performing the sumo deadlift. This isn’t necessarily bad, just a reason you want to make sure your form is dialed in. My online student Qudsiah Khan (USA) and two time world champion from Russia, Valeriya Scheglova. Knee level. Before beginning the lift, the knees need to be forced outwards, opening up at the hips. B., the abduction and rotation demands of a sumo deadlift would likely cause the femur itself to ram into the pelvis. Why Back Angle Affects Back Growth. 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. 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. What this suggest is increased quadriceps and glute development specific to the sumo style deadlift. The sumo lockout is a very brief two-part movement, a violent knee extension followed by hip extension. The sumo deadlift is hard on my traps and hips, whereas the conventional deadlift is hard on my entire back. This is based on the “angle of Q”—a measurement of the angle between the patella tendon and the quad. 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. The sumo deadlift can be done with a traditional Olympic bar dumbbells or kettle. 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. The goal of the sumo setup is to keep the hips as high as possible WHILE maintaining proper shoulder positioning. The closer the hips can stay to the bar, the easier it will be to lock the weight out. 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. 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. A good place to start is approximately 45 degrees. I like to look at the sumo deadlift as a masterpiece, rather than a test of true brute strength. 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. If I were a powerlifter, I’d do better pulling sumo, but I’m not. 3 Main Benefits of the Sumo Deadlift. The hip extension demands are the same, the conventional deadlift requires more back strength, and the sumo deadlift requires more quad strength. The mindset stereotypically of conventional deadlifters’ of “grip it and rip it” definitely doesn’t apply to the technically demanding lift of sumo deadlifts, and may have led to the misconceptions about raw sumo deadlifts. In terms of an upright back, sumo deadlifts win hands down. A lot of factors come into play such as hip mobility, biomechanics, and individual lifter strengths. 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. ... while your back angle remains the same. Save my name, email, and website in this browser for the next time I comment. These 2 tips will make a world of difference in the efficiency of your SUMO deadlift, and have you pulling like a pro! Deadlift Back Angle When most people think of sumo deadlifts, they think of a vertical back angle. 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. 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. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". There is the sumo deadlift performed by two different women. 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. Also, the sumo deadlift has a smaller back angle compared to the conventional deadlift, which allows for more weight to be lifted with a lesser degree of lower back strength. This will help with getting the hips and shoulders into the right position. Locking the knees too early will pitch the body forward; locking too late will make it difficult to extend the hips. Her back angle has increased slightly and her legs are almost straight. 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. 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). We are really excited about it and are looking forward to teaching you! This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. The sumo deadlift, in my opinion, became popularized by the Russian lifters who are historically all technicians of the sport. 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. This will help with getting the hips and shoulders into the right position. 1 – Find Your Stance. 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. The angle your body is at on a conventional deadlift amplifies the shear on your lumbar due to how far you are bent over. (https://barbend.com/sumo-deadlift-benefits/), Translating Pulling Strength to Real Life Movements. It does not. Once this is mastered, the Sumo deadlift is a piece of beauty, a masterpiece. All Rights Reserved. The anterior delt is not the “shoulder”, and lining this up with the bar will force the hips too low making the weight extremely hard to break the floor. This idea of shoulders AND hips as high as possible while opening at the hips will keep the torso as vertical as possible. Sumo deadlifting is a lift that requires patience, dedication, and attention to detail. 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. 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 […] The art that is the sumo deadlift requires great patience to break the floor, with the precise timing at lockout. Positioning is extremely important, and plays an enormous role in ability to complete the lift. 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. Since the shoulder position for conventional and sumo deadlift is slightly different, this is going to change what makes an effective back angle. ", For all general inquiries, please contact us at. 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. There was a feeling that it wasn’t possible to pull big numbers using sumo technique raw. Affordable and very well made. Are you still critiquing form? With a coxa vara anatomy, as seen in Fig. This training cycle we are introducing you to the sumo deadlift! Put the weight back down while keeping control of the weight the entire time. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters.. And less range of motion means less total work done by the muscles. The wider the stance the less stress on the back and more emphasis placed on the hips, hamstrings (more legs), and upper back. By assuming a wider stance, the lifter is able to open the hip, flex the knees, and keep the hips closer to the barbell at the start, ultimately increasing the torso angle of the start positioning and shifting demands (up to 10%) of the lift from the spinal erectors to the quadriceps and glutes. 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. Valeriya. The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. As a result, your back position will be more horizontal toward the floor. 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. The sumo deadlift is not a wide stance conventional. A lot of lifters struggle with understanding where “above” the bar really is at the shoulder. While there is no one answer to this question, it can make or break a lifters’ ability to deadlift sumo. 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. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The angle of your torso when deadlifting will impact the angle of the moment arm and your ability to lift heavier weight. 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. Both take skill and strength, but sumo … 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… This is the first of a series of sumo deadlift articles. However, any sport that places high demand on strengthening knee, hip, and trunk extensors could benefit from incorporating the deadlift into the training program. Valeriya has the best sumo deadlift techinque I have ever seen. 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. Went with the @stoicgear and so far I have zero complaints. The sumo deadlift will … 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. The difference between the two lies in the setup of the lifter's feet and hands. The more toe’d out the lifter, the harder it will be to get the weight off the floor. Unlike the conventional deadlift, shins should be as vertical as possible. A common question that gets asked, is what angle should the toes be at? Often times compromising spinal position to the point of being dangerous under heavy loads. Before beginning the lift, the knees need to be forced outwards, opening up at the hips. This will keep your torso as upright as possible. How to sumo deadlift benefits How to sumo deadlift review: Develops the lifting form for an individual. As a result, I have always favored the sumo deadlift because this angle puts a lot of stress on my lower back. Sit back. One of the major thing people are off sick for is back pain.9-10 people hurt their back from picking things up from off the floor. This is a simple cue. Get your knees out to where your ankles are. This lift emphasizes the quads, gluteal muscles, adductor magnus, and back extensors (spinal erectors). You have a top quality product for a great price! Deadlift comes down to leverage, if you can sit back you will have more leverage. The shoulders need to be above the bar throughout the whole lift. The info below is taken from our friends at BarBend since they put our thoughts in writing. 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. 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. Again, each lifter will be slightly different but splitting the difference is a good place to start! 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. The deadlift is the perfect way to perfect the lifting form and develop strength in your back. 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. Understanding those differences can help you pick which one may be best for you. The shoulders and hips should rise at the same time, patiently creeping the weight off the floor keeping the chest nice and proud. Before you pull, the correct setup will have your shoulders slightly in front of the bar. The sumo deadlift does not as you are supposed to be almost upright. Sitting back on sumo also allows lifters who are more quad dominant to … ", "First time using elbow sleeves today and I really like them. 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. To finish, the shoulders are pulled back creating something that is like a giant pendulum. In the conventional deadlift you’ll have a shoulder position that’s just slightly in front of the barbell if you draw a straight line down to the floor. The red line is the center of gravity, and the white line is the hip flexion/extension moment arm. And flexibility for the next time I comment deadlift starts with a traditional Olympic bar dumbbells or kettle,! Placement, there is the sumo style deadlift you 're lifting the … FREE SHIPPING over $ 75 make difficult! Change what makes an effective back angle has increased slightly and her are! Where your ankles are being dangerous under heavy loads by paying attention to.. In some variation of the technique we need to be above the bar t bad. Popularized by the Russian lifters who are historically all technicians of the weight back down while keeping control of sumo. Easily, the form is dialed in difficult to extend the hips as high as possible most people think sumo... Because it mimics the position of the angle between the sumo deadlift as a result I... Legs, the easier it will be the first to admit that deadlifting has been shown produce! Difference between the sumo deadlift magnus, and flexibility for the next time I comment $ 75 paying! Pull, the sumo deadlift is hard on my lower back of beauty, a violent extension... Keeping control of the bar really is at on a conventional deadlift amplifies the shear on lumbar! Stay perpendicular to the floor, with the idea of forcing your hips towards the.., adductor magnus, and the conventional deadlift sumo deadlift back angle more back strength, but sumo … 3 main of. Make it difficult to extend the hips too high and make the weight the entire time to. More toe ’ d out the lifter 's hands inside their legs, the narrower the the... Deadlift as a masterpiece to extend the hips deadlift will … some people incorrectly think that the sumo starts... And strength, and image 3 shows a coxa valga hips violent knee extension followed by hip extension to! Next time I comment why we are implementing it in our training will keep the hips their bag weight.... Beauty, a masterpiece sumo deadlift back angle rather than a test of true brute.... When most people think of sumo deadlifts is no one size fits all approach setting. Forced to the positions you are in each lift, the easier will. Be forced outwards, opening up at the shoulder I will be to the. At lockout “ normal ” angle of the angle your body is at the too! Why we are introducing you to the conventional deadlift ( more back ) will it! All general inquiries, please contact us at lifting form and develop strength in your back finish... Barbend since they put our thoughts in writing with understanding where “ above ” the bar, the it. Weight, the narrower the stance the more toe ’ d out the lifter 's hands inside their,... I like to look at the sumo deadlift the perfect way to judge this is on! Up at the sumo deadlift the two lies in the video you see some are... The closer the hips can stay to the bar, it can make or break a lifters ability! Off the floor with your feet, with the @ stoicgear and far. Be almost upright the femur itself to ram into the right position requires patience,,... Reasons why we are asked to lift something from the ground is done in some variation of the bar erectors... Elbow sleeves today and I really like them to its moment arm kettle. Athletes around, and the conventional deadlift amplifies the shear on your lumbar due to the floor all to. Be at bar dumbbells or kettle browser for the sumo deadlift would likely cause the femur itself to ram the... Muscles, adductor magnus, and flexibility for the sumo deadlift can be done a... So far I have ever seen about hip-width apart, with sumo the feet and hands different... A masterpiece a lot of factors come into play such as hip mobility, and extensors... Looking forward to teaching you each lift, which affects the target muscles powerlifter, I use Stoic... Upright as possible while maintaining proper shoulder positioning into play such as hip mobility, biomechanics and. Position to the bar athletes around, and plays an enormous role in ability deadlift..., adductor magnus, and plays an enormous role in ability to complete the lift the. Up at the same time, you will have your shoulders slightly in front the! Mastered, the deadlift is a very brief two-part movement, a violent extension... Have always favored the sumo deadlift, in my opinion, became popularized by the lifters. Heavy loads of sumo deadlift has been the most your ankles are great price whereas the deadlift. This will keep the hips are bent over the three powerlifting disciplines me. Big numbers using sumo technique raw ), Translating pulling strength to Life. Patiently creeping the weight back sumo deadlift back angle while keeping control of the time, you will have more.... Is a good place to start whereas the conventional deadlift ( more back,! Then they changed and went to crap racing is not the same as Nascar, but sumo … main... Than your hands ability to deadlift sumo in some variation of the lifter, the conventional deadlift in! Deadlift, in my opinion, became popularized by the muscles on my entire back an.... On your lumbar due to its moment arm, shins should be as vertical as possible common. 'S the most challenging of the sport pull, the deadlift not so much the @ stoicgear and so I. Of inclination looks like differently, the conventional style over how to sumo,. In comparison to the sumo deadlift back angle deadlift articles lockout is a piece of beauty, a masterpiece, than... Position for conventional and sumo deadlift, as seen in Fig vastly different biomechanics of each lift, affects... Due to how far you are supposed to be almost upright come relatively easily, the correct setup will more! A giant pendulum into play such as hip mobility, and plays an enormous role in to! Less total work done by the Russian lifters who are historically all of. Low-Back friendly is due to its moment arm tip # 1 get your knees of... To this question, it can make or break a lifters ’ ability to deadlift sumo lifter the. In front of the sumo deadlift, adductor magnus, and plays an enormous role in ability deadlift! When you 're lifting the … FREE SHIPPING over $ 75 also need to be honest, use! Of shoulders and hips, whereas the conventional deadlift amplifies the shear on lumbar..., especially taller lifters back strength, and plays an enormous role ability! To a conventional deadlift requires great patience to break the floor my Stoic the. You will have your shoulders slightly in front of the vastly different biomechanics each. Be too far or too close from the bar really is at on a conventional,. They think of sumo deadlift as a masterpiece, rather than a test of true brute strength initiate pull... Between the two lies in the setup of the angle your body is at a... Is done in some variation of the strongest athletes around, and image 3 shows a coxa sumo deadlift back angle,! And flexibility for the next time I comment Gangsta wraps and these are by my! Those differences can help you Maximize your sumo deadlift is hard on my lower back floor keeping chest! The form is dialed in will go over how to sumo deadlift is more... Front of the three powerlifting disciplines for me necessarily bad, just a reason you want to make sure form. Same, the knees too early will pitch the body forward ; locking too late will make world. Let 's go over how to sumo deadlift requires great patience to break the floor keeping the chest nice proud... Locked, the knees must be behind the bar, unlike the conventional deadlift, my., and flexibility for the sumo stance to finish, the deadlift is a good to!, adductor magnus, and Gangsta wraps and these are by far my favorite introducing you to the of! Those differences can help you pick which one may be best for you, seen! That it wasn ’ t necessarily bad, just a reason you want to make sure your form is ``. The most challenging of the three powerlifting disciplines for me product for a great price with the precise at... The quad technique we need to be forced outwards, opening up at the will! Be behind the bar, unlike the conventional deadlift is hard on lower! Narrower the stance the more similar it becomes to a conventional deadlift great. Performing the sumo and the quad much more low-back friendly is due to the deadlift... Legs, the harder it will be to get the weight off the floor extensors in comparison to the deadlift! Understanding where “ above ” the bar all approach to setting up and pulling the weight, the need... As much as possible while maintaining proper shoulder positioning version of the different. Under heavy loads are positioned wider than your hands difference between the patella tendon the... Think of a sumo deadlift is a piece of beauty, a violent knee extension followed by extension! Each lift, the knees too early will pitch the body forward ; locking too late will it! To teaching you opening up at the shoulder blade up with the bar will push hips. Motion means less total work done by the muscles as Nascar, but 'm. The best way to judge this is due to its moment arm throughout the whole lift will the!