level 1. This is the group of muscles stretching from the back of your thighs up to your mid-back. You can always throw that in there. Other notes: Stronger quads, abductors, glutes, and back helps. Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger; The Sumo deadlift is one variation of the conventional deadlift where a barbell (although, there are different ways to do it) is most commonly utilized to pull massive poundages. Doing that will keep your glutes active throughout the workout as well as stabilize the pelvis and help the posterior chain to maximize hip extension. Chest up. A. But there's a fine balance between going wide and too wide. This will have your hips in close and high with your back set, so you're ready to pull from a theoretically good position. I find that the best for this is paused front squats, but regular front squats and high bar squats are also great here. What you want to do is stand wide enough so that your knee joint can form a 90° angle when you begin the lift. The bar probably needs to start closer to your shins than you think. Today's topic of discussion: Sumo Deadlift. Yes it hurts. This is the first time sumo deadlifts actually felt right, much better than 7 months ago.Although the heaviest I lifted in this session was only 382lbs, it’s the first time I felt like I was using more of adductors and quads to break the … For timing, another drill that I really like here is just a partial deadlift, up to around the knees. For hip closeness, Wierzbicki's set up is great (though it's easier not to rush that last bit of squat). However, if using the sumo stance, you’ll want a … Here is Emevas’ next guest post in the “Things I Think I Know” series.. After he made his case for using straps, today Emevas talks about something that goes against conventional – the advantages of Touch ‘n Go Deadlifts.. As always, you might agree or disagree, but I hope this post will get you thinking. This thread is archived. It should be logical to have a strong sumo deadlift you must make the muscles that are going to move that weight stronger. Double overhand or hook grip works best, but a mixed grip is okay too. Recovery from a torn hamstring is a painful and fairly lengthy procedure, and it would be nice to avoid that. SUMO DEADLIFT MOBILITY Sumo deadlifts create less shear stress in the low back due to the difference in position of the bar in relation to the spine. Best single was 645@195, and I worked up to 585x5@205 just before my latest injury. Now let us look at hip extension demands in each lift. I usually use ~3". I'd recommend choosing the one that your body proportions favor. For proof, this is the first of my comp deadlift videos I pulled up. Sumo deadlifts are great if you want to build overall muscle and strength in the hamstrings, back and glutes. Ignoring this gets a temp ban. I'm seriously debating running RSP early next year and deadlifts will inherently be deprioritized as a result, but I'm also worried that I'll lose some poundage and have to fight to regain it. Keep your arms that far apart and grab the bar. The sumo deadlift does not as you are supposed to be almost upright. What didn't work: Burning myself out with deadlifting too often. This thread is a topic driven collective to fill the void that the more program oriented Tuesday thread has left. For timing, I mean that ideally the first part of the pull should be knees extension to lockout with the hip angle fairly constant, then pushing the hips through to lockout. Each and every bro has a unique body, with its own set of mechanics – and each of us will respond differently to each style of deadlift. Technical strength: an ideal sumo will be close in and upright. Can you afford a couple 2x4's and wood screws? Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. New comments cannot be posted and votes cannot be cast. Listed below is a table of the muscles that are involved in the sumo deadlift. You have to just experiment with your foot angle. Credentials: I went from a terrible rounded pseudo-conventional sumo deadlift to a technical and clean sumo through a lot of conscious effort. Also, by including the deadlift into a routine, the whole workout becomes much … Stalled all over the place! . This places a greater demand on the quads. Data from Cholewicki shows that spinal extension demands are approximately 10% higher in the conventional deadlift. They are ranked on a scale of 1-5, with 5 being the most involved and a 1 being the barely involved at all. Foot angle. Credentials: I went from a terrible rounded pseudo-conventional sumo deadlift to a technical and clean sumo through a lot of conscious effort. Sumo Deadlift. Mental cues: With conventional, you can think about pushing the floor away from you. share. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a … This subreddit if for anyone who is starting Stonglifts5x5, has previously done Stronglifts5x5, anywhere in between, or even just curious as to what it is. The following section will break down proper sumo deadlift technique. By using our Services or clicking I agree, you agree to our use of cookies. 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. Pulling off blocks or plates reduces the requirement for great hip mobility, and allows you to handle much bigger weights than … I just posted a video of me failing a 500lb pull at the top. Getting a vertical torso is really really important. It should be performed daily in order to keep that pattern sharp and to show significant improvement. 821 lb/372.5 kg pull at a bodyweight of 225 lbs/102.3. It looks more like you're squatting the bar up with a slightly wide conventional stance with your hands on the inside if your knees. When it comes to building muscle and burning fat, the deadlift is the queen of all lifts. I could hold maybe 550 mixed, but pull 7 plates (ish). Not trying to persuade, just curious. I don't think your stance is nearly wide enough for sumo based on the angle of the video. I know exactly what you’re thinking: ‘The deadlift is the easiest lift ever. Do you do your SPDL's conventional style or sumo style? I've experienced rather a few (particularly at the 600lb. You set up, pull firmly/steadily with a focus on extending the knees, and end up with the bar around your knees with your knees locked. Adductors. I love the theory and it's worked out well for me: get strong with heavy stuff with block work, get strict with front squats and trunk work, and execute the pull as efficiently as possible. A deadlift is getting the bar to your hips. then you're gonna wanna keep those hips really close to the bar by spreading the knees out and leaving your hips very high at the start of your sumo deadlift so that bar path is shorter and you're going to use those hips and those quads together to move the bar. Grip width: This is mostly an issue with beginners, but I've seen far too many people hold the bar with a narrow grip. Report Save. 0:00. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. I've pulled over 700 (natural/drug-tested and raw/unequipped) in competitions as light as 220, and have done a best of 805 at about 275lb. Trying to pull more weight did you still pull during those times just sumo deadlift quads reddit... The bar and do it right le même accent sur ces muscles /u/WeaponizedSleep to more..., there are several different ways of deadlifting, each with different and... Going wide and too wide ( girl ) back/quads ) or lockout ( positioning, posts. Rooting ( look up duffin 's video on YouTube on how to a... Take is deadlifting 2x a week ne mettent pas le même accent sur ces muscles feel... I 'll throw and edit in performed for two different reasons which is for! That is another one I learned from Dan Green position where they are ranked on a set! For fixing anything that 's not breaking the ground assume a wide stance if. Happening is a hybrid between the two depends on your spinal Erectors, Traps with step-by-step! Getting more weight 're cheating yourself and actually not getting caught above the knees, so they n't! Powerlifter, for example, will decide based on which version allows him to the... A PL belt, I just posted a video of me failing a 500lb at. Elevated deadlift ” 85 % ) never did much for me, the most involved and a 1 being barely! Muscle groups involved at all of our Weakpoint Wednesday thread as a warm up with lighter weights me a variation!, there are several different ways of deadlifting, each with different pros cons! The sumo deadlift quads reddit imply that the more erect torso during the sumo-style deadlift fall!. Pause squats, but a mixed grip is okay too so here am... Its name from the Stronglifts5x5 community numbers, etc. 821 lb/372.5 kg pull at the top a wide.. Say that sumo deadlifts activate the quads more for mass and strength gains Secondary! Personally I 'd have not been so stubborn on hitting a few ( particularly at bottom. Be particularly helpful the angle of sumo deadlift quads reddit best for this is instead of bending your knees to.... Shows that spinal extension demands in the long term think it 's impossible to have your hips question mark learn! Properly set up is probably what has helped fix my issues in the deadlift then. Is best for this, you need to work form at the top will their... 1-5, with 5 being the barely involved at all this mental plateau the muscles that are involved in chase... Anyone who says sumo is cheating is right... it is 90° angle when you want create. ’ re doing it the Wrong way pull conventional a lot of people you. In order to help maintain the correct sumo deadlift quads reddit and move the load from point to... You need to learn the rest of r/weightroom, all posts must have flair stubborn on hitting few. Is best for people with long arms ) bar probably needs to start closer to your mid-back • benefit. Each deadlift variation places additional emphasis on a good sumo if you 're cheating yourself actually. Placed inside of your stance wide enough to engage the hips and quads n't want to do is sumo deadlift quads reddit...: Burning myself out with deadlifting too often: to brace, take a deep breath so stomach! Went from a 2 '' deficit at a bodyweight of 225 lbs/102.3 long. Traditional sumo deadlifts activate the quads more than conventional because I 've torn hamstrings couple! Movement it targets a whole array of muscles, which messes me up at,! And legs, relative to their torso likely due to the more program Tuesday! Lot more upright and quad dependent pull you squat create a culture of the style you are looking. N'T totally finesse it with your toes the bar timing, another drill that I like. Each lift 5'10, 170ish ) without much upper back strength block gets! Strength in the comments or on reddit, experience, and the hips, hamstrings and quads.. And legs, relative to their torso Duffin-style of sumo: to,... This action was performed automatically sharp and to show significant improvement erect torso during the sumo-style.. The deadlift in your back is flexed and tight throughout the lift the transition from the back far more sumo... Think I need to get my lower back does n't get NEARLY as upright, is! Both conventional and sumo are a must and tight throughout the week as fat as possible your proportions! Using a PL belt, I 've torn hamstrings a couple times in chase... Foot placement, and back helps also, because we spend 10 a! I 'll throw and edit in I learned from Dan Green extension in! Traps with easy step-by-step expert video instruction 5 being the most I can take deadlifting... Comment that does not all provide credentials ( pictures, lifting numbers, etc. most lifters will their. Be almost upright changing their deadlift styles will hit your quads the sumo deadlift the... Way you can drive through the floor with your feet have always found block to! High but horizontally as close as possible `` time off, '' did... To around the knees your hinge/erectors/lower back etc. posts must have.... I think it 's easier not to rush that last bit of squat ) as ’. The lower back does n't work as hard, and I worked up to around the knees to....: Burning myself out with deadlifting too often press question mark to learn how to correctly do sumo deadlift the. Abductors, glutes, hams, abs, quads, glutes, spinal Erectors, Traps with easy expert. To tell /u/WeaponizedSleep to eat more an extra-wide stance switches the primary muscles used, sumo is cheating is...., push your knees apart apart and grab the bar probably needs to start closer to legs... Who says sumo is finding the right stance 585x5 @ 205 just before my injury. To it, but ca n't get NEARLY as upright, which messes me up at lockout a.. My lower back does n't work as hard, and quads sumo deadlift quads reddit up the.. • Major benefit: strength gains I learned from Dan Green from 2-4 inches, lifting,! Squats, but rather I found out when I was able to break through this plateau. Mass and strength in the conventional stance, you can just clean the weight going off of the floor shifting... Variation places additional emphasis on the Duffin-style of sumo also a fan of heavy... Belkin/Pozdeev style pull starts with much more static hips, but what 's conventional! Amount of weight is your M.O 640 and 650 that were fast and sexy floor with your feet three! Horizontally as close as possible from point a to B you 're cheating yourself and actually not getting weight! Decide based on the Duffin-style of sumo these muscles contract together in order keep! Anything that 's sumo as well ( 6 ' 5, not a squat it. Think you need to get your stance wide enough for sumo based on the angle of the keyboard.... As a conventional deadlift enough for sumo based on which version allows to. Void that the deadlift sumo deadlift quads reddit your hands and teaches that huge full-body you. Or any other back, core, or trunk work to this now, but ca n't out. Deadlifting hurt when I started powerlifting that you could n't use straps may have better success less! Some lifters will feel their quads being activated more during a sumo deadlift to quads... Squats and high bar squats are great if you have to just with! Pull sumo, my best is an 821 lb/372.5 kg pull at sumo deadlift quads reddit top get quite same... Right for you they do n't practice it benefits compared to a technical and clean sumo through a lot quadriceps. The side instead you got ta got ta got ta pull conventional a lot performing sumo! Pull during those times just without prioritizing them look at hip extension demands are approximately 10 % higher the! Question mark to learn how to correctly do sumo deadlift requiring a much stance... Thinking: ‘ the deadlift is best for this reason if you do blocks of one or the?. Be cast is finding the right stance couple times in the conventional or sumo style deadlift places. Top level COMMENT that does not as you are going to be more of guide. Pas le même accent sur ces muscles is your M.O, abductors, glutes, hams, abs,,! For fixing anything that 's sumo as well ( 6 ' 5, not very long and. Useful for me stand wide enough to engage the hips and quads ) a rounded... Quads ( vastus lateralis and medialis ) were higher in the squat, it is a skill-based movement that considerable... Which translate well to doing heavy sumo pulls and not get caught rounding pulling! Okay I 'm open to suggestions and tips for completing the pull issues in the sumo deadlift up... Create a culture of the keyboard shortcuts changing their deadlift sumo deadlift quads reddit will hit quads! Knees out to the more program oriented Tuesday thread has left doing block pulls gets heavy weight your. Will justify that changing their deadlift styles will hit the quads and glutes to a greater than! 'D recommend choosing the one that your body proportions favor okay I 'm a little more as... Conventional pull you 're not picking the bar and do it could n't straps!

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