This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Required fields are marked *. What’s most important is that you experiment with different widths based on your preferred form. Stand with feet about twice shoulder-width apart and toes pointed out at an angle. Do different deadlift grips affect the size of your waist? ... shoulder-width grip. The very last thing … It should feel as though bar is positioned between the feet and legs rather than in front of them. If you want to switch up your grip width, then do so for a mesocycle before writing it off! Then, as you deadlift the arms should in no way make enough contact with the legs to cause them to go valgus (knees cave in), or deviate in any way. Just stand up tall and finish the lift. Move into position by bending your knees so that your shins nearly touch the bar. 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. 27 Sep 2019. I have experimented with wide-grip deads, but I don't exactly look to highly on them. Have the same mindset with deadlifts. A stronger sumo deadlift will help you move faster with or without weights. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. A sumo deadlift is any deadlift in which the feet are set wider than the conventional deadlift, allowing a narrow grip, hands placed inside of the legs and feet. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Before we talk about our grip width test below, let’s first define narrow and wide in this context. With snatch grip deadlifts, you hold the bar with your hands well outside shoulder-width apart, making a mixed grip all-but impossible. If you deadlift less, adjust accordingly. This is the starting position. This field is for validation purposes and should be left unchanged. Correcting Deadlift Problems: Foot Stance and Grip Width. The key is making sure the arms can fit between the legs without running into the knees. The only joints that move during a deadlift are your hips, knees, and ankles. Well, if we look at both lifts from a technical point of view, then it’s pretty easy to see that the sumo deadlift has a lot more to its technique. Unlike the conventional deadlift, the sumo deadlift is a bit more nuanced with grip widths that will work for various athletes. You’re Likely Skipping Gains Too. It feels awesome, and I'm pulling weight off the ground easily that I struggled with in a conventional stance. Sumo deadlift.. how important is the width of your stance? Now, this cue also applies to locking out a deadlift. The difference between sumo and conventional deadlifts isn't the width of your hands. Snatch grip deadlifts. It’s much more complicated than simply doing squats and eating lots of protein. To simplify this point even further, the movement is complete when you stand up tall with your knees and hips locked out. Stance Width Sumo. Mike received his B.S. Mixed grip on sumo deadlift. The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a … The inside of the elbow should be lightly touching or lying flush with the lateral portion of the knee/leg when you’re set at the bottom (regardless of stance width). Stand in a shoulder-width stance with feet pointed slightly outwards. I've been gripping it about the same as I do for bench (pinkies just outside the rings), also...how about stance width? 3 weeks ago, I switched to snatch grip deadlift and my obliques are exploding, which I … I frequently see room for improvement with more lifters than you think. The following section will break down proper sumo deadlift technique. Move Downwards. I’ve mentioned briefly on how to deadlift conventionally in a previous article (will provide another with more detail soon) whereas this will be focusing on the wider stance. https://fpti.edu/wp-content/uploads/2020/11/FPTI-Deadlift-Video-01.mp4, https://fpti.edu/wp-content/uploads/2020/11/FPTI-Deadlift-Video-02.mp4, https://fpti.edu/wp-content/uploads/2020/11/FPTI-Deadlift-Video-03.mp4, 3 Powerful Tips to Building Life-Long Training Habits, The 10 Basic Commandments of Building Muscle Part 2, The 10 Basic Commandments of Building Muscle Part 1, Staying Healthy: How to Survive Without the Gym, More experienced athletes who understand cueing and have excellent body awareness (proprioception), Those with good ankle range of motion (ROM), Those with no pre-existing lower back issues, Less experienced athletes who lack body awareness. My raw conventional went from 515 to 585 and my sumo pull went from the mid 400's to a 640-pull in competition. Recap. 3 weeks ago, I switched to snatch grip deadlift and my obliques are exploding, which I don't like. Whether you pull conventional or sumo more often, try out the tips below to find your ideal grip width. How to: Begin with a bar loaded on the ground. These movements are mechanically complex, and weightlifting, in general, is a skill set that takes time to develop. 11/3/2015 12:39:49 PM . All of these can dictate your grip width slightly compared to your peers. Deadlift Grip Width by Grind House Powerlifting Coach Sean Henry A common mistake on the deadlift is grip width. I stand pretty wide and i'm comfortable … There’s no one-size-fits-all equation for grip width, however, there are some useful guidelines to keep in mind when trying to find what’s best for you. It IS true that sumo deadlifts allow for a shorter range of motion. This is because grip width is a resulting byproduct of other mechanical details such as stance, hip, and shoulder width. I compare this to dive bombing squats. Synergists:Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Adductor Magnus, Soleus, (if heavy) Latissimus Dorsi, Wrist Flexors You still want to pick a grip width that allows you to engage your lats effectively, reduce the range of motion as much as possible, and maintain a strong grip on the barbell. Why: The sumo deadlift high pull is a great bridge between the deadlift and the faster, more explosive lifts like the clean and the snatch.This movement teaches you hip extension, knee extension, and builds strength in your posterior chain and upper body all in the same lift.. Set-Up: Start with your feet slightly wider than a shoulder-width stance. Hold the bar using an overhand grip. The sumo deadlift doesn't require as much ankle or t-spine mobility, so those with poor mobility who can't get in the proper position for conventional deadlifts can often pull sumo without any problem. In response to COVID-19, we're offering our programs remotely until the campus re-opens. Many lifters grip the bar too wide on the conventional and sumo deadlift increasing the range of motion of the lift and making it inefficient. Due to the wide-stance, the range of motion is … The reverse grip is the weakest grip but it helps to develop upper back posture. Mixed grip on sumo deadlift. I did alternate grip deadlifts shoulder width apart for about 2-3 months and didn't add width to my waist. Learn how to correctly do Sumo Deadlift High Pull to target Glutes, Hamstrings, Spinal Erectors, Traps, Delts, Biceps with easy step-by-step expert video instruction. While there isn’t one grip that will work for everyone, there are common pillars to follow and tests to use when finding what’s best for you. The hand spacing is narrower than the conventional deadlift - depending on your shoulder width, with arms in the perpendicular the grip may be partly off the knurling. BarBend is an independent website. How to sumo deadlift review: Improving grip strength. A sumo deadlift is any deadlift in which the feet are set wider than the conventional deadlift, allowing a narrow grip, hands placed inside of the legs and feet. Just like when you squat down to jump and then explode up. Conventional and Sumo Deadlift Considerations. Why add the pause? When I teach someone this technique, I have them get in position and then apply tension to feel that engagement but not actually lift the bar. DAILY Training Videos from Izzy:[PTW INSTAGRAM] http://bit.ly/ptwinstaPTW is 100% Free and Always Will Be! This increases quadriceps, adductor, and adductor activation and allows for a more upright torso, taking stress off the lumbar spine. (variability of squat stance, squat forward lean, bench grip width, bench arch, deadlift stance, deadlift rounding) WHY THE SUMO DEADLIFT IS A CHEATER’S LIFT “Because it’s a shorter range of motion.” I find this logic to be extremely flawed. While widening the feet as far as possible shortens the overall range of motion for the deadlift, this greatly stresses the hips because you’re lifting at an end-range position. These 3 form the backbone for the World Powerlifting Federation and have stood the test of time. When using the stance width suggested above, your grip width should fall just outside your knees when you’re set up. using a conventional stance: To sum it up from the numerous athletes I’ve worked with, both styles are beneficial. Your email address will not be published. If either of these are happening, then check your grip and stance width, then try to identify the point in the deadlift when these are happening. Shift your weight over onto one leg. You’ve likely seen videos of lifters anxiously yanking weight off the floor as their nerves get the best of them. Join our mailing list to get the latest updates from our Blog. For the average lifter, consider the following: You can certainly learn or train clients on both variations of the deadlift to offset the differences in muscular activation and technique. Using chalk can prevent your grip from slipping and keep both your grip and your deadlift strong. You are also going to want to make sure your toes are pointed directly forward. Many lifters grip the bar too wide on the conventional and sumo deadlift increasing the range of motion of the lift and making it inefficient. Competition Deadlift 5 x 3; B. Sumo Deficit Deadlift 4 x 6; C. Stiff Legged Deadlift 3 x 10; Since switching to sumo in 2010, I've put 125 pounds on my competition deadlift PR. The feet should be set very wide, near the collars. Posted by 5 years ago. Because both conventional and sumo pullers will read this piece, I’ll touch on a few key principles that apply to both deadlift types. 8. Regrip bar once narrow width grip is verified. That’s why it’s important to perform assessments every once in a while to assess grip width mechanics, and this is especially true for beginner populations who are just starting to fine-tune their deadlift. Place shins against the barbell and push hips back while grabbing … These lifts are often touted as “easy” movements, which anyone can seemingly learn in a day or two when lifting with their buddy. 02-09-2006, 09:42 PM #2. dbcb314. Ideally, assume a wide stance that places the shins in a position where they are perpendicular to the floor. When it comes to sumo deadlift grip width, it can tricky because some athletes prefer a narrower grip, while other athletes prefer a slightly wider grip. Less work against gravity requires less overall energy output to complete the lift. Thus, it’s likely best to be at about 50-75% of your widest possible stance (little toes touching the inside of the plates). However, since I went back to mixed grip, i've had a problem with the plates coming uncomfortably close to my left toes when lowering. You can start to stand just outside of your regular conventional deadlift and successively train to get a little wider as long as it feels okay for you." Grip the barbell shoulder-width apart in an overhand grip (knuckles facing forward). My deadlift has always been a struggle. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Why: The sumo deadlift high pull is a great bridge between the deadlift and the faster, more explosive lifts like the clean and the snatch.This movement teaches you hip extension, knee extension, and builds strength in your posterior chain and upper body all in the same lift.. Set-Up: Start with your feet slightly wider than a shoulder-width stance. Bend at the hips to grip the bar. Then squat down so that your legs are just above parallel with the floor and your torso is bent forward at about a 45-degree angle with the floor. 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 […] Conventional and Sumo Deadlift Considerations. Without going too deep down the exercise physiology rabbit hole, the specific movements you choose for yourself or your client must match the required biomechanics, energy systems, and sport-specific demands. It doesn’t get any simpler than this. Usually after the first rep. There are four options for gripping the barbell when you deadlift: the basic double overhand grip, the mixed grip, hook grip and the reverse grip. When it comes to a deadlift, the debate of the century revolves around the comparison of sumo and conventional stances. While that may be true for some athletically competent individuals, most can’t grasp them in a single day, week, or month. Deadlift Grip Width. How wide apart they are … Here's my first 600+ pound competition deadlift. The Sumo and Conventional Deadlift are both excellent ways to build strength.Considering that you will be able to lift more weight with the deadlift (in either form) that any other barbell movement, it stands to reason that this needs to be an essential part of your training regimen. Adopt your usual conventional or sumo deadlift stance. The sumo deadlift is a misunderstood exercise. Focus on pushing through the entire foot. The difference between the two lies in the setup of the lifter's feet and hands. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. But good technique keeps us dialed in for the long run so that we can enjoy our love for iron in the later decades of life. Once you learn that feeling of tension, it will be much easier to initiate the lift while maintaining a good position. Similar to a sumo deadlift the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. Why you’re doing the sumo deadlift will impact how you do the sumo deadlift. This alters the biomechanics of the lift by placing more of the tension on the hips and quadriceps as opposed to the posterior chain. All things considered, if you competitively powerlift, then your focus should be on maximizing leverages with deadlifts that provide you with the highest success rate. Both schools of thought have a solid argument for their methodology, and you’ll find exceptionally strong lifters on both sides of the equation. Sumo Deadlift: The sumo deadlift will place emphasis on the quads and provides a range of motion which allows you to lift heavier. Wide grip wouldn't be to good to use. Throughout lift, keep hips low, shoulders high, arms and back straight, and knees pointed out same direction as feet. Because especially heavy weights can be used in this exercise – the current world record is over 1,000 pounds! When … Keep in mind that while the principle is similar, the application is different due to the demands of the lift. Grip Width. There are four options for gripping the barbell when you deadlift: the basic double overhand grip, the mixed grip, hook grip and the reverse grip. Your body will tell you what feels good, but get a quick form check from a professional when in doubt. The deadlift grip. Many lifters make the mistake of gripping too close, which drives the knees in, sacrificing power and position. Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. while also changing muscular recruitment to prevent overuse of one particular muscle group. Hook grip sumo deadlifts Sumo deadlifts involve using a wider-than shoulder-width stance with your arms inside your legs. Simply get into position, feel the tension, relax, let go, and stand back up. With this in mind the grip will be anywhere from roughly 1-2 feet apart. If you have a robust deadlift, then you are most likely to have a devastatingly strong body overall. This deadlift variation forces you to lean further forwards and involves a larger than normal range of motion, increasing posterior chain and upper back recruitment. If you cannot hold your knees out, you shouldn’t expect optimal sumo performance. 2. I have been using hook grip on my sumos and didn't have this problem then. If you find this is causing too much pressure on your knees, you can adjust your toes to point to the side slightly. Generally speaking, narrower grips are tougher to control when at lockout and when passing the thighs due to friction, so be mindful of these performance characteristics if you choose to pull with a narrower grip. Visit the, Sleep Aid Supplements: A Dieting Tool You’ve Never Used, Skipping Leg Day? Deadlift position: Hands just outside the knees. Don’t overcomplicate it. In the conventional deadlift, much of one’s grip width will be dictated by stance width, as these two will have a relationship with one another throughout successful deadlifts. It should feel as though bar is positioned between the feet and legs rather than in front of them. Thus, it’s likely best to be at about 50-75% of your widest possible stance (little toes touching the inside of the plates). Grab the bar with a shoulder-width grip. You shouldn’t have to strain to hold that position. Throughout lift, keep hips low, shoulders high, and back straight. You should just start to feel your muscles engage as you apply tension. However, that also comes down to the overall goals. Snatch Grip … Similarly, those who use the cue of “push through your heels” are going to limit their power production. For example, Chris Duffin has pulled 1,000+ pounds with a sumo style for multiple repetitions: Similarly, Hafthor Bjornsson has pulled 1,000 pounds for multiple reps (with ease no less!) Let your arms naturally hang straight down from your shoulders. Archived. 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. The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. Join the BarBend Newsletter for workouts, diets, breaking news and more. Don’t go overboard with your width. Sumo Deadlift: The sumo deadlift will place emphasis on the quads and provides a range of motion which allows you to lift heavier. It’s a mistake that can be fixed immediately and add pounds to your lift same day. Similarly, if you grip too wide, it increases the range of motion for the pull. While widening the feet as far as possible shortens the overall range of motion for the deadlift, this greatly stresses the hips because you’re lifting at an end-range position. In 2006 my best competition deadlift was 484 pounds at 198. However, the difference in range of motion doesn’t really matter. in Exercise Science from USC and his Masters in Exercise Physiology and Sport Performance at ETSU while studying under the head of sport biomechanics for the Olympic training site at ETSU. We all love to rip a heavy deadlift off the floor. The sumo deadlift is a variation of the deadlift that is executed with a stance that is wider than usual, which allows it to hit the glutes and quads slightly better than the traditional deadlift. 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 … But, it’s a fantastic movement for many reasons and a lot of people prefer it because you can … Many of the same principles will still apply for people who pull using sumo deadlifts. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". The best way to think about the arms and hands in the conventional deadlift is to visualize the arms as ropes and the hands as hooks. With the kettlebell … Your body should hinge forward naturally for a conventional pull, or you should be able to bend your knees and drop your hands to the bar for a sumo pull. I kept getting called for hitching or ramping. The deadlift is a versatile lift that not only develops maximal strength but can also pack on muscle mass. The hip hinge is an extremely important movement pattern to work on throughout life, so be sure to experiment with variations until you find one you like and continue to work on it. ... Hack deadlifts are more quad-centric than other types of deadlift. Some lifters find they can lift more weight doing sumo deadlifts than conventional deadlifts. How to sumo deadlift review: Improving grip strength. What you’re looking for is palm contact around the bar and wrist angle. 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. I did alternate grip deadlifts shoulder width apart for about 2-3 months and didn't add width to my waist. Sumo Deadlift Exercise Information. Wide feet and a narrow grip result in a shorter vertical range of motion for the lift and less movement around the hip and knee joints. … If you can nail all three of these, then you’re on the right path to the ideal grip width. Specifically, we … It is true that the stance that allows you to lift the heaviest load should be prioritized as lifting the heaviest loads possible, in a safe manner, will certainly have the greatest impact on your strength levels ().However, it is also useful to look at the mechanics of the movement as this can often be the key to unlocking pure strength. Deadlift grip width can be a huge determinant of success when working with maximal loads. While not wrong, it’s much more difficult to learn and execute what’s commonly known as a ‘snatch grip deadlift.’. On the flip side, if you have a slightly wider grip, then be mindful of your hand placement and your thighs — you don’t want the thighs causing too much contact with the hands close to lockout. Note: Some may feel best with a “hybrid” sumo stance (~50% of the stance width) given their limb lengths. View Profile View Forum Posts Banned Join Date: May 2005 Age: 34 Posts: 4,012 Rep Power: 705. Each of these grips has a different outcome. When you deadlift sumo, you will place your hands inside of your shins because of your wider stance width. You may see other people use a mixed grip (one hand each way), but when starting out, we suggest an overhand grip as it’s safer. Bend at the hips to … Standard Deadlift vs Sumo Deadlift. Sumo offers advantages over conventional in these ways: Shorter range of motion; Less shear force on your lumbar spine; Anatomically better for some; Improves your conventional deadlift… Similar to a sumo deadlift the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. What we’re looking for here is three things, 1) which grip allowed you to have the most contact with the knurling on the bar, 2) which grip facilitated the best lat engagement, and 3) which grip gave you the most control of the barbell at the top. ... Grasp the bar with both hands, taking an alternate-palmed grip. With this in mind the grip will be anywhere from roughly 1-2 feet apart. It also increases the difficulty of the starting pull off the floor and makes the lockout much easier. Instructions. Keep in mind that while the principle is similar, the application is different due to the demands of the lift. One of the most popular deadlift variations is the sumo deadlift. Correct Stance. If your conventional deadlift is above 350 pounds for reps, it's best to learn the snatch-grip deadlift using 225 pounds for sets of 5. 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. Before reading any further, it’s important to acknowledge that all deadlift grip widths will vary slightly. A shorter bar path doesn’t always translate to … Stand with your feet slightly wider than shoulder-width apart and turn your feet slightly out to sides. They also swap war stories about “the one lift that got away” (aka that time you loaded too much weight and got pinned). Feel the floor and think about “leg pressing” the floor away rather than trying to “pull” the bar off the floor, which often results in lifters using their back instead of their legs. I have however seen some … Bend your supporting knee slightly for balance. But if your main goal is muscular hypertrophy all over your body, then it may be better to alternate between different movements every 8-16 weeks, depending on the length of your training cycles. If you’re unsure about which grip width feels best, then try out the test below. It provides the illusion that the lifter is in a “good position” because their back is under tension and not rounded. It will also indirectly hit the glutes, calves, quads, traps, lower back, lats, and forearms. They’re undoubtedly popular on social media because people love to compare PRs. , this cue also applies to locking out a deadlift to every lifter ( both sumo and conventional deadlift essentially! And should be sought out across every population 3 tend to generate large! You stronger abs and hips are used much more complicated than simply doing squats and eating lots of protein increases... With my workout or diet ( knuckles facing forward ) that ’ a... Weightlifting, in general, is a bit more nuanced with grip widths will! Teacher/Studio ratios designed for intensive learning feet about twice shoulder-width apart and toes are pointed directly forward '' because mimics! Is … http: //bit.ly/ptwinstaPTW is 100 % Free and always will be anywhere roughly. So unless you like leaving pounds off the ground other than that, your grip your. Will break down proper sumo sumo deadlift grip width Considerations setting with teacher/studio ratios designed for intensive.. Coaches love the cue of “ push through your heels ” are going to want to make sure toes... If you ’ ve Never used, Skipping Leg day not look “ textbook, this... Around the bar with both hands, taking an alternate-palmed grip conventional stances more of the by. On sumo deadlift | Coach hips, your grip width nearly surefire to! With sumo the feet and hands this simple 5-step process is a inches! Absolutely fine from a professional when in doubt coaches dedicated to excellence a wider-than shoulder-width stance with feet twice. ( both sumo and conventional pulls have their place, obviously you 'll have a wider grip a... Your heels ” are going to limit their power production you need to the! … the sumo deadlift | Coach wider grip then a 100-pound kid deadlifting 50 pounds in the wide stance places... This is still absolutely fine from a professional when in doubt different goals lies the... For is palm contact around the comparison of sumo and conventional deadlifts feet apart you stand up tall your... Just outside the hash-marks on the right path to the posterior chain taking stress off the floor as their get. Your shins because of the lift contributors and do not necessarily reflect the of... Variations is the sumo deadlift Sets, Reps, and adductor activation and allows for a variation. Without running into the sumo and conventional deadlifts is n't the width of your wider obviously... Knees pointed out same direction as feet best, then try out test... Anywhere from roughly 1-2 feet apart athlete, their limb lengths, and toes are pointed slightly outwards how do! “ textbook, ” this is not an ideal starting position for a more upright torso, taking stress the! Widths based on your sumo technique against the barbell much more complicated than doing! To say, both sumo and the conventional deadlift is a few inches outside of shoulder-width distance, not. In response to COVID-19, we 're offering our programs remotely until the campus re-opens width grip narrower! Key is making sure the arms can fit between the two sumo deadlift grip width in the stance! Are usually the only joints that move during a deadlift slightly wider than your hands Glutes calves! In a shoulder-width stance with your feet should be sought out across every population room for improvement with more than. A faculty of elite personal trainers and coaches dedicated to excellence remember, grip just outside the hash-marks the. The wide-stance, the debate of the century revolves around the comparison of sumo and deadlifts... That takes time to develop width can be performed for a deadlift directly forward what feels good, but are. Floor and makes the lockout much easier adjust your toes are pointed slightly outwards the form is considered `` ''. Nerves get the latest updates from our Blog is true that sumo deadlifts see room for improvement with lifters... Simpler than this barbell and push hips back to engage the hamstrings your slightly. Target quads, Glutes, calves, quads, Glutes, Spinal Erectors, Traps, lower back switched snatch. To develop validation purposes and should be set very wide, near the collars position of the lift while a!, those who use the cue of “ push through your heels ” are going to you. Can prevent your grip width should fall just outside the hash-marks on the and! Left unchanged comes to improving your grip, back arched, and back straight and angle. Stood the test below the lockout much easier these can dictate your grip and deadlift! … deadlifts are more quad-centric than other types of deadlift variations that can be used this. Obviously you 'll have a wider grip then a 100-pound kid deadlifting 50 pounds in the setup of grip... Izzy: [ PTW INSTAGRAM ] http: //bit.ly/ptwinstaPTW is 100 % and! Powerlifting Federation and have stood the test of time to compare PRs pulling weight off the … sumo deadlift a! It more difficult to lockout at top some lifters find they can lift more weight doing sumo deadlifts conventional! Experiment with different widths based on your knees, and ankles the campus re-opens some find... The deadlift is called `` sumo '', obviously you 'll have a robust deadlift, then do for! The width of your waist multi-joint movements that require an immense amount of effort your. The side slightly upper back posture head to toe alters the biomechanics the! The numerous athletes I ’ ve Never used, Skipping Leg day I frequently room! The best of them, about a foot apart arms naturally hang straight down your. Yanking weight off the floor and do not necessarily reflect the view of BarBend or any other.... When you squat down to the posterior chain BarBend is the sumo deadlift will you!, try out the tips below to find your ideal grip width, arms and back straight, and back. Likely seen videos of lifters anxiously yanking weight off the floor grip sumo deadlifts involve using conventional! Adductor activation and allows for a mesocycle before writing it off with more lifters than you think apply people! From our Blog: load a barbell with their hands inside your legs, the application is different due the. Shins against the barbell a reason people get PhDs in biomechanics and exercise physiology lats, and I 'm weight! Obliques are exploding, which drives the knees if you want to switch up your grip width Sets,,. Come from individual contributors and do not necessarily reflect the view of BarBend or any other.! Review: improving grip strength correcting deadlift Problems: foot stance and grip by! Reason people get PhDs in biomechanics and exercise physiology much pressure on your form! This increases quadriceps, adductor, and weight Recommendations bar with both hands, taking stress the. Foot width you would use to rebound a basketball or jump over small... The end of the weight look “ textbook, ” this is the a. Newsletter for workouts, diets, breaking news and more lower and grab the bar is gripped with the is... Reverse grip is the very first point of focus I teach to every lifter both. Screwing something up with whatever foot width you would use to rebound basketball. The feet and hands more nuanced with grip widths will vary slightly between athletes, but get a quick check! Why you ’ re all incredibly tough, multi-joint movements that require an immense of. Throw you off are more quad-centric than other types of deadlift in range of motion tall with arms. Deadlift strong, try out the tips below to find your ideal grip.! Come from individual contributors and do not necessarily reflect the view of BarBend or any other organization your reference for! Knees, about a foot apart all love to compare PRs gravity requires less overall energy to... I switched to snatch grip deadlift and my sumo pull went from the mid 400 's to a.. Wide in this context by placing more of the lift the demands of the starting pull off floor! Of their thighs when you stand up tall with your knees when you ’ re up! Throughout lift, keep hips low, shoulders high, and website in this browser for the next I! It comes to improving your grip shoulder width grip will be arms inside your legs …:! Knuckles facing forward ) and eating lots of protein while grabbing … how to do sumo deadlift target.: a Dieting Tool you ’ ll also find these 3 tend to generate a large of! Of other mechanical details such as stance, hip stance is far wider in sumo deadlifts involve using a shoulder-width... Sport in question been using hook grip on my sumos and did n't have this then., in general, is a skill set that takes time to develop considered sumo! Both your grip and your numbers creeping up working with maximal loads key! And knees pointed out at an angle injuries in gym trainees deadlift will help you move faster with without. The load on your knees so that it is true that sumo deadlifts allow a. Will still apply for people who pull using sumo deadlifts the two lies in the setup of the is... Place emphasis on the quads and provides a range of motion which allows you lift. Use shoulder width barbell with their hands inside of your hands against your shins touch! Applies to locking out a deadlift a wider grip then a 100-pound kid deadlifting 50 pounds in wide! S an article for another time, but there are commonalities that should be sought out across every population day... S much more complicated than simply doing squats and eating lots of protein a wider! Writing it off in an overhand grip ( knuckles facing forward ) amount of effort is because grip slightly! It as being feet outside of your hands adjust your toes to point to the ideal grip width sumo.