This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Step up close to the bar, so that it is positioned about over the middle of your foot. Single Leg Romanian Deadlift – This is a bit of a spinoff of the sumo deadlift variation. The sumo is far more technically advanced than the conventional deadlift. By assuming a wider … Sumo Deadlift Benefits. Stand behind your barbell with feet wider than shoulder-width apart, knees slightly bent, and toes angled out. Sumo deadlift = shoulders in line with the bar in the start position. The emphasis of this technique is on the legs and glutes as opposed to the back. 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. You’ll extend one leg behind you and as you lower the dumbbell to the ground in deadlift form, the leg behind you will lift. To learn how to Sumo Deadlift, follow these steps. Preparation. Sumo Deadlift Setup. The advantages of the sumo deadlift go beyond the ability to pull more weight. This deadlift variation emphasizes your posterior chain. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. The sumo deadlift is a compound movement in which the feet are set in a wide stance with toes pointed out and grip is placed inside of the legs. The sumo deadlift technique allows lifters to keep the torso more upright, shifting the stress from the lower back more toward the hips. #1-Toe Angle Determines Mobility and Balance . SUMO DEADLIFT TECHNIQUE. The sumo deadlift does not as you are supposed to be almost upright. Muscles Used . Learning how to sumo deadlift is a game changer when it comes to mixing up your deadlift. 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. Lastly, one of the main differences between conventional and sumo deadlifts are the muscles used. In the starting position, your shoulders will be slightly in front of the bar. Set a bar on the floor, preferably loaded with full-sized weight plates (45 cm / 17.72 in). As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. If you’re competing for a powerlifting competition, the best scenario would be to perform your sumo deadlifts on two days per week. Those who pull conventional style even do the sumo deadlift variation for a variety of reasons. This is the starting position. You will grab onto the barbell with an overhand grip and arms inside of the legs. Since the glutes are larger, and more powerful, they can handle the increased training volume when compared to the lower back. First, you need to push your knees out. (The more you … Then extend back up. For a description of the sumo deadlift style, please check out our sumo deadlift exercise description. I mean, come on. How To Do Deadlifts: Step-by-step instructions; Benefits of doing deadlifts with dumbbell ; Dumbbell Deadlift vs Barbell Deadlift; Variations of dumbbell deadlifts include: There are different variations of deadlift you can do with only a pair of dumbbells. The stance in this technique should imitate the sumo stance. To do that, you have to follow these steps. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. The sumo deadlift is often written off as "easier" due the shorter range of motion, but most people don't perform it optimally. A lot of powerlifters often learn how to sumo deadlift so they don’t have to lift the bar as far. Taking that one step further, I’d even go so far as to say that performing other Deadlift variations is STILL SPECIFIC even if they aren’t exactly the same movement. Imagine there is a line that runs through the center of your foot, from your toes to your heel. 2. A poor deadlifting form is often the culprit behind back or knee pain, injuries, and herniated discs. Since the Sumo Deadlift is a variation of the Deadlift, it follows many of the same steps as the Deadlift. Check out my article on whether you should squat and deadlift on the same workout. How to perform the sumo deadlift These are the steps to perform the sumo deadlift correctly to avoid making any mistakes that could lead to injury in addition to reaping the maximum benefits. Stand with a barbell in your hands, and your knees slightly bent. Then bend and … The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. How to do Sumo Deadlift: Step 1: Load a barbell and place on the ground so that it is against your shins. Start with a moderate stance until you feel confident with the foot positioning. The sumo deadlift seems to be able to withstand more volume in a training block or cycle than deadlifting with a conventional stance. There is a slight variation, when you do the sumo deadlift. People will also argue that the sumo deadlift is easier because it allows your hips to stay closer to the bar. The Sumo deadlift is an acceptable competition lift in powerlifting and is commonly used by powerlifters who squat in gear and/or with a wide stance. Follow the four-step progression to learn how to lift the bar as fast as you possibly can. Below is the list of those variations which you can do at home without even need of bench or much space. Step 2: Bend at your hips and knees and grasp the center of the barbell with an overhand grip so that your hands are 12-inches apart. Therefore, clearly follow the steps below. Deadlifts. Romanian deadlifts. It is allowed to be performed instead of conventional deadlifts in most powerlifting competitions. Equip the bar, hanging the working weight on it. Sumo Deadlift With Barbell. There are several sumo deadlift benefits when used within an established training program. The benefits of a sumo deadlift. You are also going to want to make sure your toes are pointed directly forward. #1. Master the Deadlift in 5 Steps . It shifts the strain so you’ve got more load going through your legs and less through your lower back. Once you’ve mastered the standard deadlift, you can increase the load and try new variations. Steps to Performing the Lift: Once you’ve decided the best stance for your individual needs, you’re ready to start piecing together your sumo deadlift. The Sumo Deadlift is the only lift where technique rivals strength for importance. Stand back up and repeat. Step # 1. Of course, the exercise is technically quite complex, and improper execution of it can lead to at least an unreliable load of muscles and, as a maximum, to trauma. 10 Steps To Dominate Your Deadlift Technique. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The set-up is the most important part of any deadlift. Typically the sumo deadlift is suited for a lifter that has more of a typical “squatter” build. This lift emphasizes the quads, gluteal muscles, adductor magnus, and back extensors (spinal erectors). The arms should reach down to the inside of the legs. Assume a wide stance with your feet farther than shoulder-width apart. Make sure you are in the proper stance before you begin lifting. First thing to do is to make sure that you have found a comfortable foot angle, whether this be open up more and wider like the Dan Green photo, or more inward and facing forward like the Silent Mike photograph. Share This: The better title of this post should be: “10 Steps To Ensure You Won’t Destroy the Back Of Your Pants (With Your Spine) When You Deadlift.” The deadlift, as with any compound movement, requires precision and attention to detail in order to 1) Perform it well 2) Not get hurt and 3) To have any shot at lifting appreciable weight. Regardless of the variation being performed, all we’re doing is lifting up a barbell and putting it back down. Without rounding your lower back, hinge forward from your hips and lower the bar down the front of your legs as far as your flexibility allows. Execution. People with thicker legs and hips can typically pull sumo well. Stance. Getting Your Stance Right . The start position of the Sumo Deadlift requires great mobility and the precision of this position can set you up for a successful lift or doom you before you’ve even begun. Your stance will probably be at about hip width. The remaining steps are the same as used in the above technique. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). Typically, this should occur during mid-week. Stand with feet about twice shoulder-width apart and toes pointed out at an angle. In this variation, the legs are placed away from one another. Step #5 Program the Sumo Deadlift Into Your Training Week. A logical reason for this is that the sumo stance utilizes less lower back musculature and more of the glutes. 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. Before discussing the sumo vs. conventional deadlift, it’s important to know how to execute this movement correctly. The sumo deadlift is a compound movement targeting the erector spinae, a group of … Sumo deadlift: The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. 3. The starting hip position is usually slightly lower on the semi sumo deadlift when compared with the full sumo, and the hands are placed inside the shins. Do it very light and try and get the “feel” of the torso remaining static, with the head and hips in exactly the same position with bar on the floor and bar on the knee. See above for a step-by-step guide to proper deadlift form. Exercise deadlift Sumo: the practical side of the question. For the sumo deadlift with kettlebell, you should to begin with your feet slightly wider than shoulder width (we are thinking sumo wrestler, after all.) 3 Steps to Better Sumo Deadlifts May 25, 2020 Written by Chad Wesley Smith These are the critical aspects of Sumo Deadlift technique to focus on. When performed appropriately, the sumo deadlift can pack some serious mass onto bodybuilders looking to achieve a balance of muscular size and symmetry. One day you’ll want to focus on speed work. With a single leg RDL, it’s pretty much what the name implies — doing a deadlift on a single leg. [SUBSCRIBE TO MY CHANNEL] http://youtube.com/omarisuf [JOIN US ON MY FACEBOOK ARMY] http://www.facebook.com/chefbuff [MY FEMALE WORKOUT CHANNEL!] Technique is always a valuable tool for a lifter, but in the Sumo it’s everything. Doing The Sumo Deadlift With Kettlebell — Step by Step 1. Back more toward the hips being about hip-width apart, knees slightly bent is for... 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