When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". See similar exercises: Deadlift and Kettlebell Sumo Deadlift. Find related exercises and variations along with expert tips Sumo Deadlift Setup. Sumo Deadlift VS Trap Bar Deadlift? Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). Stand with feet about twice shoulder-width apart and toes pointed out at an angle. The sumo deadlift lets you take advantage of your long arms. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Sumo deadlift 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 ATX Sumo Deadlift Barbell was specifically designed to protect the shins and pants of sumo stance lifters around the world! As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell, in contrast to the narrower stance used in the conventional deadlift. You won’t bend your knees quite as much to reach the bar, and you’ll have an easier time keeping your chest up. Sumo barbell deadlift is a gym work out exercise that targets glutes & hip flexors and hamstrings and quadriceps and also involves abs and calves and lower back. Drive your hips forward at the top of the movement. Bend at the hips to lower and grab the bar. As a result of this, I have been able to target my back and hamstrings from different angles. As a result of this, my back got really strong. It’s so effective for the same reason that sumo deadlifts are used in the first place—they offer superior leverage! Then lower the bar back to the floor. A result of compound movements is that you engage your entire body. Sumo Deadlift VS Trap Bar Deadlift? In the 1970s the sumo deadlift was a rarity. The Sumo deadlift is a variation of the deadlift whereby the legs are spread far apart to the sides, mimicking the stance of a sumo … Sumo Deadlift Setup. In the 1970s the sumo deadlift was a rarity. During rep training for powerlifting, do not merely tap weight to ground, but instead let barbell settle to ground each rep to sufficiently train range of motion through initial slack of heavy barbell. How To Sumo Deadlift Gym Shorts videos provide short video demonstrations of correct form for various exercises. 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. New to the sumo deadlift? Here's my first 600+ pound competition deadlift. The sumo deadlift has allowed me to still train hip extension with a barbell even in the presence of my low back strain. 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. With knurling only in the centre of the bar, the smooth surface provides less resistance meaning you will be able to squeeze out a little more weight. Learning to deadlift with the proper form is essential for building up massive strength. 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. It builds strength and increases your power. Your email address will not be published. 1st The Importance Exercise Variation for muscle development and recruitment of different muscles. How To Do The Sumo Deadlift Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead. So, with that in mind, barbell deadlifts can truly produce better results than dumbbell deadlifts. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). The barbell Sumo squat is a compound movement which targets mostly the quadricep muscles although the glutes, hamstrings, and calves get plenty of stimulus too. Din cauza riscului crescut de accidentări în powerlifting, acolo unde greutăți extrem de mari sunt testate, o … I will explain exercise variation in 2 different ways. Deadliftul Clasic (DC) și Sumo Deadlift (SDL). The first exercise we will look at is the sumo deadlift with the weights elevated on 2” or 4” blocks. But now there is a drill to prevent this. Unauthorized use violators will be prosecuted. As I mentioned before, Deadlifts work out your Hamstrings, Glutes, Low Back, and Quads but you are also using every muscle in your body to do the Deadlift. Without stopping the upward momentum of the bar, violently extend the knees and hips. There a whole host of benefits to deadlifting. The most obvious difference between a deadlift barbell and hex bar is the shape. Your email address will not be published. Well, I focus on Conventional deadlifting for about 4-8 weeks and then I switch over to conventional for another 4-8 weeks. Learn correct form in one short video. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". Another reason to change up what your doing is to keep you interested! ... Sumo deadlift. The trap bar resembles a conventional deadlift more than the sumo. By assuming a wider … How do you execute a seated deadlift? Written by: Kevin Cann The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. You see as a result Conventional deadlifts really target the spinal erectors and low back. Have your toes pointing out away from the body. Semi-sumo deadlift and sumo deadlift variations. Heavy barbell deadlifts significantly engages Latissmus Dorsi. In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate.However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. 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. Barbell Sumo Deadlift. 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. Focusing the tension in your hamstrings, pull the barbell up. Sumo Block Pulls. Copyright Office. A. How To Sumo Deadlift Gym Shorts videos provide short video demonstrations of correct form for various exercises. The movement is an alternative to the conventional barbell squat but your feet are both pointed outward rather than straight. By giving yourself a variety you will be helping yourself stay on track with working out. This guide will cover the basics of a sumo deadlift and how to begin doing them. Take hold of the barbell with an overhand grip at shoulder width. Refer to the illustration and instructions above for how to perform this exercise correctly. Similar to the Sumo Deadlift, The Conventional Deadlift works out your Hamstrings, Low back, Quadriceps, and Glutes. You can switch gender of illustrations here. In this YouTube Exercise Tutorial, I teach you how to Sumo Deadlift. To initiate the lift, extend through your hips while keeping your bum on the bench. The sumo deadlift exercise can help muscle hypertrophy with moderate to heavy weights on the barbell. The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. The Sumo deadlift is a variation of the deadlift whereby the legs are spread far apart to the sides, mimicking the stance of a sumo … So, I checked my form and watched lots of tutorials. A result of Sumo Deadlifting is that you will get hamstrings and glutes. I started writing my own programming and I now mix up my heavy compound deadlift at least every 8 weeks. See similar exercises: Deadlift and Kettlebell Sumo Deadlift. “Spread the floor” by pushing against the outside of your heels, as it helps in maintaining a neutral spine and distributing the load correctly. The Conventional Deadlift doesn’t really target your quadriceps or glutes as heavily as the Sumo Deadlift. It’s called How to Conventional Deadlift With Ashton Rouska here is a link to that video. feet under the hips). See similar exercises: Deadlift and Kettlebell Sumo Deadlift. Pull your shoulders back. Put simply, it just means to mix it up. It is allowed to be performed instead of conventional deadlifts in most powerlifting competitions. Finish the movement by flexing the elbows, pulling the barbell … I teach you the right technique for Sumo Deadlifting and all of the Do’s and Dont’s that come along with Sumo Deadlifting with A Barbell. By elevating the weight on a block, we make it … When you engage you’re entire you also engage all of your muscles. In a sumo deadlift, you want your shoulder position to be directly over the barbell. Sumo barbell deadlift is a gym work out exercise that targets glutes & hip flexors and hamstrings and quadriceps and also involves abs and calves and lower back. Bend at the knees, lowering your hips down above parallel. The trap bar resembles a conventional deadlift more than the sumo. As a result, I had frequent back problems. In the meantime, if you would like to watch a Conventional Deadlift Tutorial then watch the Conventional Deadlift Tutorial that I did with USAPL PowerlifterAshton Rouska. Save my name, email, and website in this browser for the next time I comment. You see Deadlifts are a compound movement. Sumo Deadlift with Barbell The barbell sumo deadlift is the most widely performed variation because of its great effectiveness in the strength and conditioning. First, pick a chair or box to sit on about the height where your hips are when starting the bar off the floor. The average gym-goer needs variety. The difference between the two lies in the setup of the lifter's feet and hands. The Conventional Deadlift doesn’t really target your quadriceps or glutes as heavily as the Sumo Deadlift. Initial position – stand facing the bar, with legs wider than shoulder-width apart and toes pointing out in line with the knees:. In a conventional deadlift, you want your shoulder position to be slightly in front of the barbell. Pull the barbell off the floor by straightening your legs and torso until your body is completely erect. Written by: Kevin Cann The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. This is a shame because the sumo deadlift is the key to your deadlift … The Sumo Deadlift is most visibly different from the Conventional Deadlift in that the lifter assumes a considerably wider stance. How to do Sumo Deadlift: Step 1: Load a barbell and place on the ground so that it is against your shins. Don’t get me wrong, Isolation exercise is great for you to need to target and isolate very specific muscle groups. Our exercise illustrations represent original artwork registered with and protected by the U.S. I will be releasing a Conventional Deadlift Tutorial soon. This will lift the bar 1 to 2 inches from the floor. What is exercise variation? Learning to do barbell deadlifts and working to get better and better will produce some of the best deadlift results. Deadlifting even works our your Abs! Position your feet wider than shoulder width. Here's my first 600+ pound competition deadlift. Het […] The barbell Sumo deadlift is an excellent compound exercise which builds maximum muscle and strength in the leg and back muscles. If you would like to see improve the strength of your hamstrings, and glutes then you should definitely try including the Sumo Deadlift into your workouts programs. The unique hexagonal shape is meant for you to position the bar around your body, with you in the center. The sumo stance is a variation that has increased in popularity over the last few years thanks to the explosion of the sport of powerlifting across the world. During rep training for powerlifting, do not merely tap weight to ground, but instead, let barbell settle to ground each rep to sufficiently train range of motion through initial slack of heavy barbell. Now, this is a variation to the conventional deadlift but you’ll position your legs much wider to mimic a Sumo wrestler stance. I will be releasing a Conventional Deadlift Tutorial soon. My raw conventional went from 515 to 585 and my sumo pull went from the mid 400's to a 640-pull in competition. The barbell deadlift is arguably the king of all major mass-building exercises, challenged only by the barbell squat. Doing compound movement gets you more bang for your buck than doing isolation exercises. As a Result, The Conventional Deadlift targets your Hamstrings and Low Back More than the Sumo Deadlift. 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. This means that this can be done at a higher volume to increase strength as well. Sumo Barbell Deadlift Tips While you can hold the bar using a hooked or pronated grip, an alternate or hooked grip may be ideally used for heavier loads. However, If you have a limited about of time in the gym and you want to make sure to say, work out your hamstrings and your glutes and thighs then doing a Sumo Deadlift would be the best use of your time. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters.. Inhale and bend the legs until the thighs are horizontal to the ground; grasp the bar with an overhand grip about shoulder-width apart. This is the starting position. It is allowed to be performed instead of conventional deadlifts in most powerlifting competitions. Why should you Sumo Deadlift? The barbell Sumo deadlift is an excellent compound exercise which builds maximum muscle and strength in the leg and back muscles. In this episode of the Total Body Training. How To Do The Sumo Deadlift Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead. Refer to the illustration and instructions above for how to perform this exercise correctly. The sumo deadlift has allowed me to still train hip extension with a barbell even in the presence of my low back strain. The Stance of the Conventional Deadlift Is more narrow than the Sumo. Not to many people consider the sumo deadlift. It is called the seated deadlift. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. While the form and technique of each variation is markedly dissimilar from one another, the general simplicity of lifting a … Having your shoulder position set correctly in the start position is beneficial because: Dintre aceste 2 variații, SDL-ul este cel mai vag descris în literatura de specialitate, iar multe aspecte de ordin tehnic nu se găsesc. Using a sumo deadlift stance and grip, stand until the barbell gets to mid/upper thigh height. With the conventional deadlift as a reference point, the vertical displacement of the bar from starting position to lift completion is 22% shorter in a high-handle hex-bar deadlift (1) and 20% shorter in a sumo deadlift (4). The Conventional Deadlift doesn’t really target your quadriceps or glutes as heavily as the Sumo Deadlift. Synergists:Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius), Adductor Magnus, Soleus, (if heavy) Latissimus Dorsi, Wrist Flexors But you can build great size and strength performing the Sumo […] De Sumo deadlift is een variatie van de conventionele deadlift waarbij de grip op de barbell nauwer is dan de positie van je benen. Learn correct form in one short video. Pull the barbell off the floor by straightening your legs and torso until your body is completely erect. In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate.However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. It works on the overall body especially quadriceps, hamstring, lower back and the glutes. 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. Then lower the bar back to the floor. I will be releasing a Conventional Deadlift Tutorial soon. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Go with what feels natural. The first reason to mix it up is because if you do Sumo Deadlifts for months on end then your body will learn to see what’s coming. Go with what feels natural. All of those things improved my form but It turns out that I needed to give my back a break. It is great for shocking your body into releasing testosterone, strengthening your legs and core, and building body-wide strength and mass. When you mention the word deadlift to somebody, the first thing that comes to mind is usually a deadlift in the conventional sense (i.e. This is "Barbell sumo deadlift" by Erin Stern on Vimeo, the home for high quality videos and the people who love them. 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 stance is a variation that has increased in popularity over the last few years thanks to the explosion of the sport of powerlifting across the world. As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell, in contrast to the narrower stance used in the conventional deadlift. Required fields are marked *. The sumo deadlift and the trap bar deadlift are totally different exercises. Your body will get used to training in the exact same mobility pattern which can lead to muscular imbalances. This technique has taken tension off of my low and it has allowed me to hit new PR’s. The camera I use: https://amzn.to/3klXwK3 Those are Amazon Affiliate links and When you use them I get a small commission. Semi-sumo deadlift and sumo deadlift variations. Heavy barbell deadlifts significantly engages Latissmus Dorsi. 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