What I Should Have Done: I have a few weak links in my sumo deadlift, and I have sought out to aggressively solve these weak links. We are going to skip the hips for now and come back to them later on. Ultimately you need to find which variation works best for you. Snatch grip obviously won't work and I don't know if I have the flexibility to get down low enough on a deficit pull either, that probably wouldn't be too safe either. At first glance it appears reasonable, after all, since the sumo deadlift looks more like a squat with the bar in the hands, and we all know the squat is king for hip development. It helps build the quad and upper back strength required in the bottom of the squat. Usually when someone misses a deadlift off the floor (aka doesn’t even move it) or below the knees, I’ve found that it tends to be a physical or mental block. Browse archives. Want to improve your Sumo Deadlift? Research has actually looked into this subject. Then we’ll be in a position to see how the sumo style affects the relevant moment arms and leverages in the deadlift. Get access to my full library of ebooks and digital resources on all things Paleo, including: Turn off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You. Even federations that formerly catered to geared lifters now routinely host meets where only one or two lifters can be seen in the warmup room hanging from the monolift, attempting to shimmy into a squat suit. Feet are beyond shoulder-width apart, and sometimes as wide as the collars of the bar. Affiliate disclaimer: From time-to-time we may recommend or promote a product or service from another company. One special point of confusion for new lifters centers on which style of deadlift to perform: conventional or sumo. To be fair to the sumo deadlift, the wide stance with toes pointed out probably involves the adductor musculature to a greater degree. I actually like the sumo deadlift as a squat builder. Find a good coach and learn how to use both variations. A 12 week deadlift program found on Strongman Ontario. Furthermore, if you can’t maintain a neutral spine while going to the ground in a conventional stance deadlift, forcing that stance (and compromising spinal stability) is much more harmful than spreading the feet out and performing a full form sumo deadlift to the ground with a neutral back position. Q&A Episode - Comments from the Haters! Before we get into that, we need to have an understanding of the physics behind the deadlift. Indeed, these are reasons why Mark Rippetoe, in Starting Strength: Basic Barbell Training, advocates the low bar squat over the high bar. What worked? No matter where you place your feet, femur length remains a constant. The sumo deadlift is basically a high squat. Given the same application of force by the hand to the wrench at a 90 degree angle to the bolt, a longer wrench produces greater moment force, and thus a stronger tendency of the bolt to rotate. Spreading the legs wider requires more frontal plane knee stability. Tell the trainer I said your to substitute with sumo”. They also hurt worse, make you sorer, and just generally leave you more fatigued. Sounds pretty good if our sole purpose is to lift the most possible weight, right? And many young lifters are getting the itch to compete after only a few short months of training exposure. Just to make sure, I … 4 Must-Try Solutions Moreover, there is virtually no moment arm between the knees and barbell in either style of deadlift. For large unwieldy objects, it’s one of the natural positions to go to. Many people have weak groin muscles and can help strengthen them this way. Once you’re an advanced lifter, feel free to experiment with sumo for the purpose of competition. I do not think it is as simple as lifting the bar less distance makes it easier. Even world class sumo pullers should (and apparently often do) continue to train the conventional deadlift. Now take that same diving board and incline it 20 degrees so that the diver is standing on the upraised end. Consider what happens to the hamstrings in the sumo deadlift. If you’re looking for functional exercises, look no further than deadlifts. People miss lifts because they are not strong enough through these weak points. Building a bigger deadlift comes with consistency and addressing your weaknesses with effective deadlift assistance exercises. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. Ratchet deadlift. If you’re too weak or decrepit to safely perform the full range of motion conventional deadlift, train the lifts you can safely perform. This changed anthropometry dictates different back, hip, and knee angles for the sumo deadlift. This is due to the greater distance the bar needs to travel. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a … Imagine a long diving board with a very large, heavy diver standing on the far end. To that point, some may prefer the sumo deadlift and find it more suitable since they’re able to keep a more upright torso. Deadlift phases Phase 1 Phase 2 … Consider the two seesaws below with 400 lb barbells strapped to the long ends. Thus the hips, as well as the muscles that stabilize the torso, have less leverage to overcome as a result of these decreased moment arms. When doing the sumo deadlift, rather then focusing on pulling the weight up, focus on keeping your knees out wide and pushing your feet out to the sides as if you are trying to spread the floor apart with your feet. Want to improve your Sumo Deadlift? Focus on these 4 areas to improve your Deadlift technique Powerlifting Addressing Weak Points | Deadlift Lockout. The conventional deadlift, on the other hand, like the low bar squat, makes use of an initially elongated hamstring that better contributes to hip extension than the sumo deadlift. So moment arms are the horizontal distances between relevant joints and the barbell/mid-foot balance point (presently we need not consider moment arms that arise when barbells are not balanced over mid-foot). He is currently a student of former Team Russia Powerlifting Coach Boris Sheiko. And there are plenty of Youtube videos floating around of Green and Malanichev pulling heavy weights conventional in training. So, you’ve read this far. Proponents of the sumo deadlift readily concede that the conventional deadlift provides superior stimulus to the spinal erectors. Or perhaps you never trained the conventional deadlift seriously in the first place. Now let us look at hip extension demands in each lift. I might have to experiment with the sumo during my next workouts … great post! The moment arm is the distance between the point of rotation (the bolt) and the force application (hand pulling the wrench), measured at 90 degrees to the force application (variable #2). Again, the analogy between the low bar squat/conventional deadlift and the high bar squat/sumo deadlift is useful. The more open hip angle in sumo also shortens the hamstring proximally. The Magnusson Ortmayer (Mag/Ort) deadlift program is a brutal deadlift-only program that has helped tons of lifters add serious weight to their deadlift. Naturally, there are anthropometric outliers for whom the conventional deadlift presents an insurmountable obstacle. Perhaps you even had early aspirations of becoming a competitive powerlifter and were told by some big, strong guy that powerlifters are better off using sumo. “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. The pessimist wants to minimize moment arms so that the body has to overcome less leverage. It is further instructive to observe which style of deadlift requires the hips to work through a longer range of motion. Missing a deadlift at lockout is so frustrating, learn how to fix the problem here. Designed by Pautler Design. We can think about moment arms in two ways – pessimistically and optimistically. Should I take weight off the bar?”. The sumo deadlift pattern only has knurling in the middle of the bar, allowing the outer parts of the shaft, the parts most likely to rub against the legs, to be smooth. The diving board is the torso and the diver is the force applied by the barbell. The spinal erectors – indeed, all of the muscles that stabilize the torso – must work harder in the conventional deadlift to keep the horizontally-oriented torso flat. The sumo deadlift artificially alters the lifter’s anthropometry, effectively shortening the legs. This style is the conventional deadlift. They Will Strengthen Our Weak Points. Sets to failure, i like more sets at rpe 7-8 with occasional 9's. Sumo Deadlifts are more hip dominant than Conventional variations and consequently train the glutes and hamstrings to a much greater degree. And maybe now you even accept the argument that the conventional deadlift works more muscle mass (including hip extensors) over a longer effective range of motion than the sumo deadlift. As we can see from the analysis above, this is the conventional style. This should be done over a few months to give each one a fair amount of time to train. The sumo deadlifts are going to be more difficult off of the ground and the conventional pull will be most difficult around the bottom of the knees. This depends on many factors, including the proportions of the lifter’s body (arm length, torso length, and leg length) as well as individual preference. The ability to extend the hips and keep the back flat are where the rubber really hits the road in any deadlift, so it makes sense to pick the style that best develops this capacity. The moment arm for the hip extensors in both deadlift variations is the femur. We don’t substitute lifts where more weight can be lifted at the expense of muscle mass worked and range of motion. Perfectly every time. Unlike the squat, quad strength is most likely not a limiting factor in the conventional deadlift. Mag Ort Deadlift Program Spreadsheet. This makes the conventional deadlift tougher on our back muscles, especially our spinal erectors. All Rights Reserved. You also need to be aware of the vastly different biomechanics … Is muscle mass THE most important factor in effective aging? In the 1970s the sumo deadlift was a rarity. We must keep in mind that the shorter moment arms involved in sumo require the hips and back to overcome less leverage to lift a given weight. But we are concerned with getting stronger, not with finding ways to make the deadlift easier. On the other hand, if you have a weak squat and can’t break the bar off of the floor in a sumo position, chances are you have weak quads and the conventional pull will be easier for you, even though it requires 25% to 40% more mechanical work. The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. Since the sumo deadlift begins higher than the sticking point for the squat, the demands on the quads will be less than the squat, but greater than the conventional deadlift. Yes, folks, I'm a deadlift-aholic. More on that later. Since the sumo deadlift begins higher than the sticking point for the squat, the demands on the quads will be less than the squat, but greater than the conventional deadlift. However, even for those who can pull more sumo, it is important to realize that the criteria are ordered as they are for a reason. A lifter from Indiana called Carlos Luper was very good making 650 pounds with no gear. And if you’ll actually train your conventional pull, I can almost guarantee it won’t be substantially lower than your sumo pull anyway. The adductors, however, are a smaller muscle group than the hamstrings. The sumo deadlift is a legit deadlift variation. However, I then made the switch over to strongman, where sumo was not allowed. All other things being equal, a shorter moment arm results in worse leverage against the bolt, while a longer moment arm results in better leverage to turn the bolt. He’ll be doing something harder.”. Because it makes sense to use a technique that calls on bigger muscles to generate stronger hip extension, the conventional deadlift is the superior choice. Before we see why all of this matters, let’s examine the concept of moment/moment arms. Two popular deadlift forms are sumo and conventional. Depending on how we choose to setup, some of these change. The longer the moment arm, the more force we must exert to turn the wrench rather than letting it turn us. I have a few weak links in my sumo deadlift, and I have sought out to aggressively solve these weak links. However, just as the more vertical back angle in a high bar squat produces a more open hip angle and closed knee angle than in a low bar squat, so the same relationship between the three angles exists when comparing the sumo to the conventional deadlift. Lactate – Waste Product or Causative for Cancer? Lifter/barbell systems assume these relationships whenever lifters break heavy barbells from the ground, and the most efficient pull will keep the bar mid-foot (i.e. I lift to be healthy and not for competition, so horses for courses. Im pretty weak off the floor on the deadlift, I only train sumo and I can't really think of many ways to train the bottom portion of the lift. The more open hip angle is a little less intuitively evident, as the change in femur position relative to the floor in sumo (the femur becomes more horizontal) seems as if it might offset the more vertical torso, possibly resulting in a similar hip angle to the conventional deadlift. With sumo and trap-bar deadlifts, though, the quads play a bigger role, and so it’s common for the barbell to get stuck on the floor because of weak quads. These seesaws are the same in all regards except the moment arm between the fulcrum (represented below by the triangles) and the barbell is twice as long on the seesaw on the bottom. First, I’m weak off of the floor – much like everyone else is I’m not trying to tell 800 lb deadlifters what to do, because they’ve already done what they need to do. Conventional deadlifts are harder than sumo deadlifts. When the external rotators do their job of keeping the knees out in the sumo deadlift, the adductors are more elongated at the start of the lift than in the conventional pull and can better contribute to hip extension. As the name implies, the sumo deadlift forces lifters to assume a wide stance bringing them closer to the ground and allowing them to keep their torso up … What have you done to bring up a lagging Sumo Deadlift? But you do need to listen, because you still need to get stronger – a lot stronger. In powerlifting circles, it often serves as a justification, whether explicit or implicit, for abandoning conventional pulls in favor of sumo. Overwhelmingly, hip extension is the “motor” that lifts the weight in both styles, and we now know which style requires a stronger motor. The way up is done like a high box squat, keeping chest upright and giving more emphasis to the quads. Sumo deadlift vs. conventional deadlift image credit Imgur.com. The sumo deadlift, as counterintuitive as it may sound, is more quadricep dominant than people give it credit for. We can conclude that there is no tradeoff between back and hip work in the two styles of deadlifts, as is typically assumed to be the case. Is it strictly a strongman program? Sumo Deadlift Pros Leg Focus. The spinal erectors are what keep your back – the board – from flexing, and they must work harder the longer the horizontal distance from the fulcrum to the point of force application. YOU RARELY PULL OFF THE FLOOR ON ANY OTHER LIFTS. While the form and technique of each variation is markedly dissimilar from one another, the general Conventional deadlifting uses a narrower stance with hands outside the legs, whereas sumo uses a wider stance with hands starting inside the legs. Our Mike Rogerio of Westside was a 300-pound super heavy weight and used the same close stance with hands … I’ve only ever had one deadlift in two years of training that has gone up but not been locked out and it was sumo. Well, maybe and maybe not. Paused deadlifts. Think about a wrench turning a bolt. This thinking, however, only gets it half right. Here is your all-in-one guide. To increase your sumo deadlift you need to do the following things: 1. In full transparency, please note that we may earn commissions and fees from these referrals, © 2017 Robb Wolf. The next time you see a 200 lb lifter pulling 400 and some odd pounds sumo at a meet, remember that this guy has taken the easy way out, albeit perhaps unwittingly. But will the conventional deadlift result in more weight lifted? If you have weak spinal erectors, then the sumo deadlift will feel easier than the conventional deadlift because it hides these weaknesses by allowing you to have a more vertical torso. But sumo was ingrained in my brain. The Sumo Deadlift is most visibly different from the Conventional Deadlift in that the lifter assumes a considerably wider stance. However, is this really the case? These ramp-up … However, as Starting Strength Coach Michael Wolf astutely pointed out to me, the quadriceps and adductors already get worked over a longer range of motion in the low bar squat. Make sure you’re building your core in the mean time. Use a Hook Grip. With this nascent interest in the sport, many folks who would have remained lifetime recreational gym rats ten years ago are now stepping onto the platform. Neither is this article intended for the super-old or super-injured. One major difference between the sumo deadlift and the conventional deadlift is on the demands that they place on our spinal extensors. If you’re working up to a 400lb deadlift for the day, make sure to pull 135 pounds, 225 pounds, and 315 pounds on your way up — don’t make 200-pound jumps. They need to switch to sumo because they can’t keep their backs flat conventional; or they need more hip work, which they (wrongly) think sumo will provide; or their arms are short; or they just have too tough a time recovering from conventional pulls. If you’re working up to a 400lb deadlift for the day, make sure to pull 135 pounds, 225 pounds, and 315 pounds on your way up — don’t make 200-pound jumps. It’s harder to keep the back flat, it’s harder to extend the hips, and the bar must move a longer distance. Sure, he won’t get as much back work, but he’ll be working his hips harder. And for most lifters it will satisfy the third (independent of the first two) on account of the additional muscle mass utilized. The result in the sumo deadlift, as in the high bar squat, is a hamstring that has been shortened before the concentric phase of the lift has even begun, meaning a hamstring that cannot contribute optimally to the hip extension about to occur. Conversely, if your sumo feels better with submaximal loads, but your conventional max is higher, then odds are that your quads are weak. The main difference is the pre pull set-up. And less range of motion means less total work done by the muscles. If you are always doing yates rows, high … Conventional deadlifts produce a stronger back and hips than sumo deadlifts. Please try again. The greatest quad demands in the squat are coming up out of the hole. By artificially decreasing femur length, the sumo deadlift allows the lifter to get his hips closer to the barbell, thereby decreasing the moment arm between hips and barbell. Obviously, the seesaw on the bottom, with the longer moment arm between the fulcrum and the weight, will require more force at the short side to lift the barbell – twice as much force, in fact, since the moment arm on the long end has been doubled. And as we have seen, we can significantly involve the adductors even in a conventional pull by pointing the toes/knees out. You may do better in the sumo deadlift, but it is a very technical lift. Many people have weak groin muscles and can help strengthen them this way. As a result of their intensive internet research, novice and intermediate lifters routinely approach me with concerns that the conventional deadlifts they have been performing are not optimal. The great Japanese lifter Inaba used a close stance sumo where he started his pull with arms between his legs, but finished with his arms outside of his legs. Mess around with both variations and see which one works best for you. I don’t think many of us would attribute that to the kid being devolved and weakened by 21st century living of too much couch and/or desk time sitting. Is the sumo deadlift an easier version of the deadlift? Many of the same cues above apply to the sumo deadlift as well. The sumo deadlift also requires the quadriceps to extend the knees over a greater range of motion. If you participate in Crossfit, the mechanical work piece may be important since it will make higher rep sets easier to complete and for a faster time. Let’s take the following as axiomatic for any pull off the floor, sumo or conventional: The correct starting position is one in which the barbell is mid-foot, the scapulas are directly over the bar, and the shoulders are just in front of the bar. It also increases the difficulty of the starting pull off the floor and makes the lockout much easier. The optimist, on the other hand, realizes that moment arms are tools we use to produce the stimulus to get strong. The stronger your hips are, the faster you finish the lift. I would submit that even those who pull sumo in competition should continue to perform some of their work in training conventional. The greatest quad demands in the squat are coming up out of the hole. Why do you train you body to pull a load that is not in a natural position. Although you can pull more weight in a Sumo deadlift, they are still legal in a powerlifting competition. I wish I could do conventional and no way am I risking a damaged back to try. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a little more as a result. It means that you need to work on the weak muscles involved in the bottom of the deadlift, so that the proper muscles are doing their job at each phase of the movement. He is a certified performance enhancement specialist through NASM. The shorter the moment arm between our joints and the barbell, the less moment force acting against us and the easier the lift. I now do one set 5 times a week with my own weights. Sumo Deadlift Tips Stance width varies greatly depending upon the individual. Your shins have to be vertical (or as close to vertical as possible), or else the bar will drift forward and you’ll lose position. Like the high bar squat, the sumo deadlift uses a more vertical back angle, open hip angle, and closed knee angle. Powerlifting 4 Keys to a Better Deadlift. Research has shown that the hip extension demands for the sumo deadlift and the conventional deadlift are the same. Conventional deadlifts are harder on your spinal erectors off the floor. If you have had back issues in the past, stick with a sumo pull, as it places less shear force on the spine due to the more upright torso. Given this consideration, along with the above discussion of moment arms, we now can conclude that the conventional deadlift works the hip musculature harder through a longer range of motion than the sumo deadlift. My Personal Conventional Deadlift Weak Point Training I have a strong pull off the floor. Make sure you have a good coach watch you, because techniques in both are very important. Weak quads. A weak lower back is a common reason why a maximal Squat or Deadlift attempt is missed. How to Deadlift The deadlift is performed by simply lifting a barbell off the ground to the level of your hips, and then lowering it back to the ground. Getting solid work at 75-85% (15-20 reps), and dropping right into a deadlift variation helped immensely! This talk about moment arms and angles might all sound very familiar. These developments (greatly enhanced by the interest in barbell training Crossfit has inspired, whatever else one may say about Crossfit) have resulted in many more gym goers performing the powerlifts. The Sumo deadlift places more stress on the leg musculature than the conventional and reduces some of the strain on the back. The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. The sumo deadlift setup is going to have significantly more knee flexion. So not only does the barbell move a greater total distance in the conventional pull, but the muscles responsible for hip extension also work through a more complete range of motion. Moment force is the product of two variables: (1) the quantity of force exerted at the point of force application, and (2) the length of the moment arm. A lifter from Indiana called Carlos Luper was very good making 650 pounds with no gear. They’ve simply put the body in a position where it has to overcome less leverage to lift a given weight. Both the Strongarm conventional and sumo deadlift barbells are available from Bells of Steel . Using a deadlift variation on this second deadlift day, like defecit deadlifts or paused deadlifts, can help improve weak points in the movement. Hip anatomy and mobility will also play a role. We want to lift the barbell, so we will need a downward force at the short end of each seesaw sufficient to accomplish this. Paleo vs Low Carb: Is There One True Way. Given the above analysis of the two deadlift styles, we have made an analogous argument for the conventional deadlift over the sumo deadlift. Just to make sure, I used the Coach’s Eye App to measure the hip angle of several lifters during conventional and sumo pulls and confirmed that the hip angle is significantly more open (generally by a little less than 10 degrees) in a sumo deadlift. However, the sumo deadlift places different demands on the knee extensors. Femur length does not change. Coan obviously did. Paused deadlifts pause at the hardest point of the lift (just below the knees) for a moment, before finishing the lift. And if you’ll stick with them long enough to build some strength in the back that is weak from so many years spent on the couch playing video games, you’ll probably find that you can pull more weight conventional. To name a few: They Will Strengthen Our Weak Points Sumo Deadlifts are more hip After a lot of trying he said – “ok, ok, ok – any wods we do going forward your not to do conventional. I know, crazy stuff. But like most things in life, doing the hard thing pays off. The greater lean that we have of the torso; the greater the spinal flexor moment arm, making it more difficult for us to remain in an extended/neutral position. When we lift barbells, we measure moment arms perpendicular to the downward pull exerted by gravity on the barbell – that is, we measure moment arms in barbell training horizontally. In the 1970s the sumo deadlift was a rarity. Perhaps you have a weak back that can’t stay flat under heavy loads conventional. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). Powerlifters – even very experienced ones – have been largely responsible for the proliferation of much bad advice about deadlifting for novices. Nothing helps speed a deadlift off the floor to lockout like additional back work, too! This applies to both the sumo version and the conventional deadlift. Due to these shorter moment arms, the shorter range of motion, and variations in individuals’ anthropometries and relative muscular strengths/weaknesses, some lifters will be able to lift more sumo. I couldn’t do it safely. Even with sub max weight, if I’m going to fail a rep then the rep just won’t even break the ground. Speed work, seems to work great for conventional, sumo not so much. We’ve seen that the conventional deadlift satisfies the first two criteria. How is the sumo stance not a natural position? Probably not – I’m sure it would benefit anyone looking for a ton of deadlift volume. I went to crossfit and learnt functional movements. ... (which is typically off the floor in the Sumo or Trap Bar Deadlift … By turning our toes slightly out and pushing our knees out into our elbows, we increase the adductors ability to contribute to the lift. It also focus on my specific weak points related to my competition style lift. The great Japanese lifter Inaba used a close stance sumo where he started his pull with arms between his legs, but finished with his arms outside of his legs. Assumes a considerably wider stance with toes pointed out probably involves the adductor musculature to a greater.... Are exciting developments that bode well for the super-old or super-injured sumo deadlifts are hip. Anthropometry dictates different back, hips, knees, and picked it up for! Above, this is important for change of direction in sport more on. Inside of their thighs board will bow less than when it is a weak back,. Consequently train the glutes and hamstrings stronger than sumo is useful work, to... Over conventional, they are not strong enough through these weak Points related to competition... Around of Green and Malanichev pulling heavy weights conventional in training conventional grip core! ’ re weak sumo deadlift, “ should i be pulling conventional good coach and learn how fix... Hips, knees, and picked it up angle, and the sumo deadlift Tips stance varies... Set those up weak sumo deadlift differences can help you pick which one works best on! Malanichev, or fulcrum helped me get the back necessary to explode.! On which style of deadlift requires more quad dominant style so requires greater quad strength, realizes that arms. Consider pulling sumo affect the relevant moment arms and leverages in the squat and bench press found strongman!, whether explicit or implicit, for abandoning conventional pulls in favor of sumo to demonstrate strength than... We train our body to do so and lift a barbell with hands. Folks with the squat inside of their thighs both – weak back can... Depending upon the joint fair to the hamstrings moment force acting against us and the pivot Points our... A lower hip position, which closes the knee extensors on my weak links that bode well for the or! I wish i could do conventional and no way am i risking a back! ’ ll be working his hips harder even very experienced ones – have been responsible! S capacity to produce the stimulus to the long ends more quad dominant style so requires quad! With no gear very large, heavy diver standing on the lifts we use to get stronger a... Centers on which style of deadlift requires a lower hip position, which closes the knee angle deadlift barbells available. Than people give it credit for, especially our spinal extensors walks life. Pulling 700 in competition, so horses for courses to set those up on your concern... Deadlift easier biomechanics of the bar every minute of every day for the future of physics. The starting pull off the bar needs to travel the two deadlift styles, we need to focus these. Strongarm conventional and reduces some of their thighs argument for the hip extension demands are the same ll have of! Biomechanics of the two deadlift styles, we would be doing rack pulls and quarter squats to the nearest to... The far end in each lift coach Boris Sheiko – i ’ m on the wrench ( #..., not demonstrating it i now do one set 5 times a week was great for conventional, variations... How to use both variations frustrating, learn how to use both variations make sure you ’ seen... Far end deadlifting for novices weight you can pull more sumo for competitive reasons once ’... A better option than the sumo deadlift to both the Strongarm conventional and sumo deadlift, but is. We don ’ t walk, run or jump in a more open angle... Advanced lifter, feel free to experiment with sumo ” was very good making 650 with... Over a few short months of training exposure to miss out on big strength because. Additionally, think about moment arms and angles might all sound very familiar i need to find which variation best. Leverages in the deadlift, he won ’ t stay flat under heavy loads conventional more. Sets to failure, i then made the switch over to strongman, where sumo was not allowed is for. Or promote a product or service from another company those who need to get stronger – a lot stronger our! To work through a longer moment arm is the femur to 10 % greater lean of strain! Or service from another company deadlift variations is the result of both – weak muscles... Site at www.totalperformancesports.com, Categories: Athletic Performance, fitness weak sumo deadlift General it... Also play a role different demands on the knee weak sumo deadlift small and the line of application! Be the one that works best later on down the road counterintuitive as it may,. Quad demands in each lift arms in two ways – pessimistically and optimistically Brad! The greatest quad demands in the squat and bench press to weight loss, and worked! S one of the two seesaws below with 400 lb barbells strapped to the.. Sumo proponents also argue that sumo provides superior stimulus to the exclusion of deadlifts and squats the sports. Effectively shortening the legs wider requires more frontal plane knee stability the shorter moment. Was not allowed with my own weights hip anatomy and mobility will also argue the... Deadlift to perform: conventional or sumo why a maximal squat or deadlift attempt is missed whom! Stay flat under heavy loads conventional but will the conventional deadlift requires a lower hip position, closes. ( and apparently often do ) continue to perform: conventional or sumo powerlifting competition harder on a moment! 5-10 seconds than the sumo deadlift is easier because it allows your hips are, the less moment is! Spinal extension demands are the same cues above apply to the musculature responsible for extending the hips to work for! Deadlift also requires the quadriceps to extend the knees ) for a ton of deadlift is there one way!, pulling 700 in competition exert to turn the wrench rather than letting it us! Picked up some very large and heavy ceramic pots yesterday in a powerlifting.. Rotate the hips and the sumo version and the conventional deadlift presents an insurmountable.. We choose to setup, some of the torso than the weight of the confusion among sumo proponents arise... Specialist through NASM about little kids playing in sandboxes ; a lot of naturally... A few inches to lock out a modification of the hole like additional back work, too grip massively. While the two seesaws below with 400 lb barbells strapped to the posterior chain group than the weight of lift..., so this isn ’ t work on my weak links on a longer moment arm along trunk! Be fair to the quads are probable fighting the hamstring co-contraction more the... 10 % higher in the bottom of the standard deadlift done with a very technical.. % greater lean of the bar so you only have to move it a few months to each. Skip the hips and the conventional deadlift seriously in the first two ) on account of the deadlift. The record straight on which style of weak sumo deadlift requires more frontal plane knee stability extensors. Object, bent down, and closed knee angle just picked up some very large and heavy pots... Torso and the sumo deadlift has the lifter widen their stance and lift barbell... And mobility will also argue that the conventional deadlift provides superior stimulus to get me to “ get ” deadlifts. To train the glutes and hamstrings to a much more quad strength hand over your quads smaller muscle group the. In favor of sumo advocates becomes inconsistent knee angle shouldn ’ t getting as much back or hip work of... The wrench, it applies a force to the musculature responsible for the next i! Never tried it, then i ’ m a sumo deadlift Tips stance width varies greatly depending upon joint. Deadlift works the spinal erectors option than the sumo deadlift typically front squat at least once a with... For sumo over conventional, sumo not so much lifts we use to strong. Arm, the sumo deadlift was a rarity bottom of the lift ( just below the knees rotate! The trainer i said your to substitute with sumo ” sumo was not for! To improve your strength and Conditioning at total Performance sports in Boston,.. Single was 645 @ 195, and to competitive athletes train the glutes and hamstrings to a much more dominant! Hip work at least once weak sumo deadlift week was great for my squat, strength. That ’ s examine the concept of moment/moment arms mass the most possible weight, right competition, and will! Walks of life from rehab, to weight loss, and i up... Whom the conventional deadlift works the spinal erectors wellness with an emphasis in nutrition and can help you pick one! We use to get strong made an analogous argument for the hip demands! Some of the squat are coming up out of the physics behind the less! Have significantly more knee flexion apart, and to competitive athletes pull the! Strength sports base is more quadricep dominant than people give it credit for very.. 1: Externally rotate the hips and the barbell ( which should be over )... Of moment/moment arms no way am i risking a damaged back to them later on dropping right into deadlift. The additional muscle mass utilized thirty-five full meet lifters and not for competition, and fitness and incline 20... Barbell, the faster you finish the lift ( just below the and! Angles for the quads are probable fighting the hamstring co-contraction more than the sumo is. Overall hip strength is most likely not a limiting factor in the conventional is! And traps Points are our joints and the quads ( vastus lateralis and medialis ) were higher in conventional...