Bone structure plays a role in conventional deadlift pain. I've moved to setting my hips at the point where I can generate the most tension & I've let my upper back round so that I can still reach the bar. Both stances look great for you man, looks like you're built for sumo for sure. There are no factors that make either the conventional or the sumo deadlift inherently easier or harder. Once a fool, always . Whenever I try to pull this way, I end up feeling weak as hell and have zero pop off the floor, succeeding largely in finding the wrong moment. @keyframes ibDwUVR1CAykturOgqOS5{0%{transform:rotate(0deg)}to{transform:rotate(1turn)}}._3LwT7hgGcSjmJ7ng7drAuq{--sizePx:0;font-size:4px;position:relative;text-indent:-9999em;border-radius:50%;border:4px solid var(--newCommunityTheme-bodyTextAlpha20);border-left-color:var(--newCommunityTheme-body);transform:translateZ(0);animation:ibDwUVR1CAykturOgqOS5 1.1s linear infinite}._3LwT7hgGcSjmJ7ng7drAuq,._3LwT7hgGcSjmJ7ng7drAuq:after{width:var(--sizePx);height:var(--sizePx)}._3LwT7hgGcSjmJ7ng7drAuq:after{border-radius:50%}._3LwT7hgGcSjmJ7ng7drAuq._2qr28EeyPvBWAsPKl-KuWN{margin:0 auto} I have been pulling sumo since day1. 0:00. 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. I never planned to but the guy that was teaching me as first just taught sumo. I've only pulled sumo for less than 6 months, but im starting to realize that the way you pull is dependent on how you are structured. 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._1cDoUuVvel5B1n5wa3K507{-ms-flex-pack:center;justify-content:center;margin-top:12px;width:100%}.isInButtons2020 ._1eMniuqQCoYf3kOpyx83Jj{margin-bottom:8px}._2_w8DCFR-DCxgxlP1SGNq5{margin-right:4px;vertical-align:middle}._1aS-wQ7rpbcxKT0d5kjrbh{border-radius:4px;display:inline-block;padding:4px}._2cn386lOe1A_DTmBUA-qSM{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:10px}._2Zdkj7cQEO3zSGHGK2XnZv{display:inline-block}.wzFxUZxKK8HkWiEhs0tyE{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button);cursor:pointer;text-align:left;margin-top:2px}._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0{display:none}._38lwnrIpIyqxDfAF1iwhcV{background-color:var(--newRedditTheme-line);border:none;height:1px;margin:16px 0}.yobE-ux_T1smVDcFMMKFv{font-size:16px;font-weight:500;line-height:20px}._2DVpJZAGplELzFy4mB0epQ{margin-top:8px}._2DVpJZAGplELzFy4mB0epQ .x1f6lYW8eQcUFu0VIPZzb{color:inherit}._2DVpJZAGplELzFy4mB0epQ svg.LTiNLdCS1ZPRx9wBlY2rD{fill:inherit;padding-right:8px}._2DVpJZAGplELzFy4mB0epQ ._18e78ihYD3tNypPhtYISq3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;color:inherit} I don't really pull sumo but when I do I focus on more like keeping the t-spine rigid the same way I would during a front squat. ._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} The sumo deadlift is a compound movement that targets the hamstrings, glutes, and upper back/traps. Its primarily hamstrings & glutes. … I'm still kinda getting calibrated with this wide stance but the pulls that went well I think felt like nothing. Any critiques are welcome. The sumo deadlift is a deadlift version often utilized by diverse lifters, athletes, and report setters. Archived. Reddit is a social news and entertainment website where registered users … 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. level 1. The main difference between regular and sumo squats is the placement of your feet, which naturally leads to a different muscle emphasis. Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. Let me elaborate below. I don't mean to shit on him.. but by having the straps so far down in his fingers, he can get behind the bar extremely well . formcheck. 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 new to the weights room. Conventional pulls are generally for taller, lankier lifters with long arms and legs. plus. 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. It’s a leg exercise. It’s fair to say it would be a shorter list to name the muscle that don’t assist with this lift compared to the muscle that do. I've tried a number of methods, but what seems to work best for me is to set my hips right at the point of engagement and pull from there in one motion. Sumo-deadlift form check. A lot of people have it from us sitting all day so there's a good chance it's affecting you. In that YT video I think you can see what I mean by having tight lats, getting behind the bar, externally rotating, keeping a static torso angle, and then finishing with a pivot. Supreme Overlord Belkin falls under this criteria, for sure. I don't mean to shit on him.. but by having the straps so far down in his fingers, he can get behind the bar extremely well. Went to Sumo and worked up to the same 405 and got stuck again, but Sumo felt like it wouldn't be as, what's the word real men don't use when they lift heavy things they don't have any real reason for lifting . I recently stopped conv deadlifts and started to do sumo . Bookmarked for future reference, thanks again! What has been working for me so far so just locking in my lats and upper back tightness is a cue I need to be mindful of constantly. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. Long femurs, long arms and a shortish torso means these guys are almost pulling a wide stance conventional (I don't say this pejoratively by ANY MEANS, the hips are just further back). Cookies help us deliver our Services. The sumo deadlift is an exercise becoming increasingly popular in the strength and conditioning environment, both for improving physical performance and as a potential rehabilitation tool. I think my sumo form is pretty decent. Primary muscles worked during the sumo lift are glutes, hamstrings, quads, back and traps. Spinal erectors are involved. My back only hurts during SUMO DL, it’s supposed to be even easier on lower back? Any advice or constructive criticism is welcome. Sumo does shift about 10% of the load from your back to your quads, so they may be getting more work than you're used to. save. The extensive stance inside the sumo deadlift transfers … https://instagram.com/p/BNAz8g4hwSX/ here's a vid of me pulling sumo. There are no rules in training. Right now, im working on trying to develop my hips and glutes and hip mobility so that my knees are able to keep outward instead of caving slightly. . I am working on falling back more to drop my hips a bit, but I've been making good progress this way currently. 24 comments. A heavyweight powerlifter conventional deadlifting. I love the way I feel pulling it and my form has become better over the years. Whats your IG? It felt natural ever since. For me, that's Sumo as well (6'5, not very long arms). Other benefits of the Sumo deadlift include: Strengthening the quadriceps, glutes, hamstrings, and other muscles of the posterior chain. If your goal is a more developed upper back and/or lats, the deadlift is not the exercise for that to begin with. This alone will allow you to pull the slack out of the bar and 'lever' off of the bar. What's going on with your lockout? You can wedge yourself further behind the bar and lever better. Raising your toes will lengthen the calves and hamstrings. I do however need to do a better job of having patience of the floor, levering better, and keeping those knees kicked out: I think there are a few universals principles in the sumo deadlift: You want to be behind the bar as much as possible. Pulling with widest stance (feet at the plates) seems to be the best for me since I seem to pull less upright the narrower the stance and I don't feel enough leg drive. I've also tried snapping my hips inward before the pull similar to JP or Dan Green, but i think i still need to figure out my hip position before i'm comfortable doing that. I never really thought about conventional idk why either. This thread is archived. Duffin spends a nearly obsessive amount of time digging into the bar, setting up, reseting and waiting for "the moment" to pull. ._1PeZajQI0Wm8P3B45yshR{fill:var(--newCommunityTheme-actionIcon)}._1PeZajQI0Wm8P3B45yshR._3axV0unm-cpsxoKWYwKh2x{fill:#ea0027} In the end, the sumo gives you this weird blend … I think everyone wants to pull like Belkin or the other russians but its just not possible for some without lots of time spent into developing the form. Very jealous. Today, I want to cut through the noise and give … Only thing I'd like to work on is keeping my hips more externally rotated so my knees don't rotate in & back. And for the weights he's lifting, you have to get as tight as possible or you'll get hurt. Best for: The mobility-impaired. Related article: Firm Your Butt and Smooth Your Thighs In Less Than 5 Minutes a Day With 10 Moves … The fiercest critics of the sumo deadlift have lambasted it as a "bastardised deadlift". Sumo block pulls – lots of lifters, strongmen in particular, avoid the sumo deadlift but it is a great way to bring your posterior chain up to scratch. Here's Layne demonstrating what I'm talking about. I think he's got pretty much average proportions but also admit I've got a poor eye for such things. I'm 170cm (~5'6) @ 72kg (~159lbs). Fullscreen. Well what part of your back are you talking about? hide. Settings. I tend to pull somewhat wide but my feet never the touch the plates that's for sure. ._3Im6OD67aKo33nql4FpSp_{border:1px solid var(--newCommunityTheme-widgetColors-sidebarWidgetBorderColor);border-radius:5px 5px 4px 4px;overflow:visible;word-wrap:break-word;background-color:var(--newCommunityTheme-body);padding:12px}.lnK0-OzG7nLFydTWuXGcY{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;padding-bottom:4px;color:var(--newCommunityTheme-navIcon)} ._9ZuQyDXhFth1qKJF4KNm8{padding:12px 12px 40px}._2iNJX36LR2tMHx_unzEkVM,._1JmnMJclrTwTPpAip5U_Hm{font-size:16px;font-weight:500;line-height:20px;color:var(--newCommunityTheme-bodyText);margin-bottom:40px;padding-top:4px}._306gA2lxjCHX44ssikUp3O{margin-bottom:32px}._1Omf6afKRpv3RKNCWjIyJ4{font-size:18px;font-weight:500;line-height:22px;border-bottom:2px solid var(--newCommunityTheme-line);color:var(--newCommunityTheme-bodyText);margin-bottom:8px;padding-bottom:8px}._2Ss7VGMX-UPKt9NhFRtgTz{margin-bottom:24px}._3vWu4F9B4X4Yc-Gm86-FMP{border-bottom:1px solid var(--newCommunityTheme-line);margin-bottom:8px;padding-bottom:2px}._3vWu4F9B4X4Yc-Gm86-FMP:last-of-type{border-bottom-width:0}._2qAEe8HGjtHsuKsHqNCa9u{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-bodyText);padding-bottom:8px;padding-top:8px}.c5RWd-O3CYE-XSLdTyjtI{padding:8px 0}._3whORKuQps-WQpSceAyHuF{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px}._1Qk-ka6_CJz1fU3OUfeznu{margin-bottom:8px}._3ds8Wk2l32hr3hLddQshhG{font-weight:500}._1h0r6vtgOzgWtu-GNBO6Yb,._3ds8Wk2l32hr3hLddQshhG{font-size:12px;line-height:16px;color:var(--newCommunityTheme-actionIcon)}._1h0r6vtgOzgWtu-GNBO6Yb{font-weight:400}.horIoLCod23xkzt7MmTpC{font-size:12px;font-weight:400;line-height:16px;color:#ea0027}._33Iw1wpNZ-uhC05tWsB9xi{margin-top:24px}._2M7LQbQxH40ingJ9h9RslL{font-size:12px;font-weight:400;line-height:16px;color:var(--newCommunityTheme-actionIcon);margin-bottom:8px} Great positioning! /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/IdCard.0f76af1b61e8e247d28f.css.map*/._2JU2WQDzn5pAlpxqChbxr7{height:16px;margin-right:8px;width:16px}._3E45je-29yDjfFqFcLCXyH{margin-top:16px}._13YtS_rCnVZG1ns2xaCalg{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex}._1m5fPZN4q3vKVg9SgU43u2{margin-top:12px}._17A-IdW3j1_fI_pN-8tMV-{display:inline-block;margin-bottom:8px;margin-right:5px}._5MIPBF8A9vXwwXFumpGqY{border-radius:20px;font-size:12px;font-weight:500;letter-spacing:0;line-height:16px;padding:3px 10px;text-transform:none}._5MIPBF8A9vXwwXFumpGqY:focus{outline:unset} I think these guys basically have what most people consider the "optimal" sumo deadlift build. Or is this something I should worry about. However, one advantage of the sumo-style dead is that, due to the wider stance, … ._2cHgYGbfV9EZMSThqLt2tx{margin-bottom:16px;border-radius:4px}._3Q7WCNdCi77r0_CKPoDSFY{width:75%;height:24px}._2wgLWvNKnhoJX3DUVT_3F-,._3Q7WCNdCi77r0_CKPoDSFY{background:var(--newCommunityTheme-field);background-size:200%;margin-bottom:16px;border-radius:4px}._2wgLWvNKnhoJX3DUVT_3F-{width:100%;height:46px} I list him alone, simply because I've never, ever seen anybody else pull the way he pulls, even though it seems intuitively to make the most sense to me from a leverages and physics standpoint. The semi-sumo deadlift will be easier to break from the floor, but harder to lock-out; I’ve seen lifters use this information to either avoid the semi-sumo stance or to embrace it depending on whether they struggle with the bottom or top-end position of the deadlift. Now-retired Gretzky-esque Josh Hancott is a less extreme example but nonetheless is a little bit more horizontal. I do sumo and the RDL’s after squats to get the lower back development I don’t get with sumo. from when you switched from conventional to sumo, how long did it take for your numbers to go back to normal? I want to learn more everyday. I've tried adjusting my stance wider but my hips wouldn't let me get through a full training cycle. 16. Go figure, eh. As to guess why he deadlifts this way, it's probably to get as tight as possible. Lastly...you've got Chris Duffin. Spent most of the last year close stanced like this, funny enough literally today I started pulling like this. Just try to use some common sense, but more importantly, its your training, do what YOU want. . Let me elaborate below. Do whatever is more comfortable. Therefore, the sumo deadlift would be … This will work your quads and your hamstrings more than … yeah, that … Yeah i am going to add some extension work as others pointed out too. My preferred stance is fairly wide, with my toes about 2" inboard from the plates. 4. The way I always thought you had to pull sumo was with your hips real low but I couldn't get tight that way. I seem to have a problem with pelvic tilt but i am not sure if it is the thing that is causing back pain .But it doesnt hurt trying, so i am gonna try some exircesses for the pelvic tilt, which i found online.Let's see. There are lots of videos of me on YouTube with weights from 700-800lb. It's also where the hamstrings are at their most stretched position, leaving them in a less-than-optimal position to produce force. Get your shins touching the bar before you bend down, engage your lats and pull up to standing in one swift movement. Sumo Deadlift. 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. It’s more a matter of individual strengths and weaknesses. Words, to get shit done other lifts because of this to fully engage them deadlifting. . It might be your posture. First of all, if you feel pain in your lower back during DL, you should get someone to look at your technique, pain during the lift is not normal. This is what straps/DL bar/bumpers are so helpful in sumo. The sumo deadlift is a modification of the standard deadlift and shouldn’t be confused with the squat. I've also pulled 210kg in training but no vid. The conventional deadlift is far more hamstring dominant and places a slightly larger strain on your lower back, but tends to breed greater explosiveness. If you were correctly behind the bar from the beginning, kept your torso positioning the same, and had tight lats, the bar should not not be too far in front of you. For whatever reason, it seems to me these guys either can't or won't externally rotate their knees and get the hips in as well as the Russians, and are a little more "grip and rip"ish. You want to push then pull. The sumo deadlift changes the mechanics of the deadlift to suit people with different body types. You want to externally rotate as much as possible and have very tight lats (while showing your chest). share. A lot of people perceive the sumo deadlift to be ‘cheating’ as it … I'd love to contribute more but I'm on mobile at the moment. Press question mark to learn the rest of the keyboard shortcuts, M | 868.5kg | 128.4kg | 492.4 Wks | NASA | RAW, M | 725kg | 92.6kg | 456.39wks | IPF | SINGLE PLY, M l 588.2 kg l 81.8 kg l 396 Wilks l USPA l RAW. Have you seen anybody else pull this way? Belyaev is obviously the poster child for this kind of form, but I think more of Pozdeev, and Nasonov. Standard Deadlift vs Sumo Deadlift. Close. Takeaway: In deciding whether to do semi-sumo deadlift, you need to ensure you have a strong lock-out position. Lower back down, keeping your spine neutral. It’s not a back exercise. 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