sumo deadlift vs deadlift reddit

The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. 10. Metric Sumo Deadlift Deadlift Difference … 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 weight off the ground vs … Note the angle of the back. The obvious difference between the conventional deadlift and the sumo-style deadlift is that the feet are much wider apart in the sumo style. Other than these differences the sumo lift is very similar to the regular deadlift. Try doing some double paused sumo deadlifts. When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. Most likely, that will just come down to leverages, as it usually is a bit easier for a 52kg female to get into position for a sumo deadlift than a 120+kg man. Deadlift the bar from the ground building speed pushing through the heels; Aggressively extend the hips and follow through into a shrug keeping the arms long; Arms begin to bend after the shrug keeping the path of the bar tight to the body with the elbows high and outside the bar No problems at Reddit. I know, that's what i've been told. Sumo deadlifts are performed with a wide stance which targets the quads and glutes a little better than a normal deadlift. The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. i always find doing sumo deadlift so awkward and unnatural feeling, and my lift suffers from it. A pause an inch off the ground and then just at your knees at around 60-70% focus on wedging your hips forward throughout the whole lift. share. I was watching some deadlift videos on youtube and some of the comments I read were just plain stupid. Sometimes if not often the deadlift is … Press J to jump to the feed. Why the SumoDeadlift. It IS true that sumo deadlifts allow for a shorter range of motion. The deadlift is an awesome exercise. 3 heavy days, rest, and 3 lighter days. Conventional vs. Sumo vs. Hex Bar Deadlift: What’s the Difference? Oh my god thank you so much! People will also argue that the sumo deadlift is easier because it 4-Sumo Deadlifts Hit the Quads and Glutes a Little Better! 11 comments. Given that you're a beginner and failing at lockout on sumo which should be easier you are either starting in a bad position to begin with or are losing position through the lift. If there is any correlation, it has been shown that lower weight classes lifters tend to prefer sumo, especially women, and higher weight class lifters tend to prefer conventional. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Can you afford a couple 2x4's and wood screws? Report Save. depending on which one you do, slightly different muscle groups are emphasized. How much weight (percentages)? And even still, I believe if you want to take your deadlift as far as you possibly can, … Conventional vs. Sumo Deadlift % of 1RM Difference I've noticed that deadlifting in a sumo stance is less taxing on my body than doing a conventional. I focused on sissy squats, zombie squats and sumo deadlifts for my accessories, which helped me stay on top of aches and pains and remain healthy and well recovered. Conventional vs. Sumo Deadlifts. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). 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. report. Conventional deadlifts work your posterior chain while trap bar deadlifts train the quads. Report Save. 10. i think whatever one feels natural to you and whichever one you can do with the best form is best. I incorporated block pulls as my main deadlift variation for the past couple months along with shrugs 2-3x/week and it seems to be working. I used to deadlift in a conventional stance, then made the switch over to sumo after finding out how much easier it is for me. Sumo deadlifts don’t use the quads as much as squats will, though, during the lift the quads are still worked to some degree. Just kinda sucks that I have an average wingspan. The sumo deadlift has a high specificity to powerlifting if and only if the lifter uses the sumo style deadlift during competition. Sumo deadlifts definitely tire out my quads more than conventional. These are … the structure of your hips/femurs can affect which variation feels better but a dead lift is a dead lift. I prefer sumo because it just feels more natural to pull that way. A pause an inch off the ground and then just at your knees at around 60-70% focus on wedging … just do what you prefer. If your goal is to set brag-worthy PRs, then sumo or conventional deadlifts will have a greater payoff than trap-bar deads. Sumo vs Conventional. You should train both conventional and sumo for a period of time to see if you have a personal preference. This thread is archived. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Sumo is a more a technical lift than conventional that requires a bit more thought Imo. Thoughts about normal deadluft vs sumo deadlift? This week we are going to compare the CONVENTIONAL DEADLIFT VS THE SUMO DEADLIFT.The debate about which is better is a question that seems to always come up. Doing sumo now gives the lower back a bit of a break, deadlifting is fun again, and I can comfortably pull much heavier weight. … Will it still target the same muscle groups? Escamilla found (or at least validated – it’s pretty obvious to anyone who’s minimally observant) that a sumo deadlift has a ~20-25% shorter range of motion than a conventional deadlift. save hide report. 78% Upvoted. My general theory is that when they try sumo, if their strength is within 90% of their conventional deadlift, there is a good chance it is going to be stronger or at least as strong if consistently trained. My hips are definitely stronger than my quads, so they get pretty banged up from squatty movements. 36 comments. The traditional deadlift is the superior of the full body lifts as far as muscle recruitment goes and is a much more effective back builder than the sumo. 3/20-3/21: Phoenix, AZ; 4/10-4/11: State College, PA; 4/17-4/18: Clearwater, FL; 4/24-4/25: Seattle, WA ; 5/15-5/16: Miami, FL; 6/26-6/27: Portland, OR; Olympic … Where the sumo deadlift has the upper hand is that it is a more effective lower body builder as there is substantially more leg muscle recruitment in order to make up for the lack of back muscle recruitment. Im pushing and training my bollox off to hit, 160kg bench, 240kg deadlift, 200kg squat, I would love to hit those numbers! It’s far less demanding on the low-back and is a much safer option compared to the … This is something that has been discussed ad nauseum online. Hey everyone, in our last VERSUS SERIES article we compared the Dumbbell Bicep Curl VS the Hammer Curl. I will definitely be using this for future reference. How To Do Stiff-leg or straight-leg deadlift with dumbbells. What I found, for me, was that my traps are very weak compared to other muscles. It's called the sumo deadlift. Romanian Deadlift Vs. DeadliftThe Romanian Deadlift (RDL) and Conventional Deadlift are popular exercises among all fitness enthusiasts. Today, I want to cut through … … Conventional vs Sumo deadlift? I have been doing the sumo deadlift because i prefer it. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. What kind of program/template are you currently running? You can transfer the gains of one deadlift to another if it strengthens your weak links. New comments cannot be posted and votes cannot be cast. The main point to understand is that the angle of how your femur connects to your pelvis can differ drastically between individuals. The Deadlift Series: Sumo vs. Sumo is a more a technical lift than conventional that requires a bit more thought Imo. I find the T2 on Squat day to be absolutely brutal. I’m a 500+ lb sumo puller with a sticking point a few inches from lockout. aaah the age old question. I had a similar problem. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). The traditional deadlift is the superior of the full body lifts as far as muscle recruitment goes and is a much more effective back builder than the sumo. 4 years ago. Does anybody have tips to get past this sticking point, so I can actually pull sumo as a main focus? Conventional. The tip I heard was to consider the sumo a 2 part lift. Hi! Traditional vs. Sumo While both variations emphasize the back side, the traditional deadlift typically sends the lifter into a more bent over posture since the feet are closer together. Squats vs deadlifts for athletic performance. Where the sumo deadlift has the upper hand is that it is a more effective lower body builder as there is substantially more leg muscle recruitment in order to make up for the lack of back muscle recruitment. Check out other differences between the conventional vs sumo deadlift. I have been doing the sumo deadlift because i prefer it. Hello everyone, This is just an informative post in which I try to clarify the trade-offs between the conventional and sumo deadlifts. I found those cues helped. it's a personal choice. i have a home gym so no access to hip abductor machines unfortunately. Can anyone shed some light on both of those deadlifts. 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. Sumo Deadlift Benefits It has a shorter range of motion (ROM) compared to the Conventional Deadlift, theoretically allowing the lifter to handle more weight. Press question mark to learn the rest of the keyboard shortcuts. This means the posterior chain muscles of the hamstring, glutes, and lower back are going to be stressed more in a conventional deadlift than in a sumo deadlift.. There's a chance you're doing something wrong because the top half should be the easiest part of sumo. Sumo deadlift vs squat . You only have to look at the set up for a powerlifting squat or bench press to see that having shorter distance for the bar to travel is a significant priority. And, just by glancing, you'll probably be able to tell the main difference in form between the two. Yea I saw that in Omars vid with silent mike and it helped a lot. The grip is also narrower; instead of gripping the deadlift bar either side of the knees the grip is between the knees. Athletes may choose to employ either the sumo or conventional deadlift style, depending on which muscles are considered most important according to their training protocols. Another factor is style of lifting. also see: muscles emphasized in sumo & conventional. Thanks for the tip. If it is even closer than 90%, then there is a really higher chance it will be better, and that probably means I will have them switch immediately. Any thoughts on a good deadlift goal in terms of BW%? Watch Jeff Nippards video on it. Live Events. The fiercest critics of the sumo deadlift have lambasted it as a "bastardised deadlift". As the title suggests i am wondering what you guys think about the difference between a conventional deadlift and a sumo deadlift. 4. share. While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. Also, because we spend 10 hours a day sitting in chairs or couches. For a start, deadlifts teach you how to lift heavy objects off the floor safely, using your legs and hips, and not your lower back. While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. As with the conventional dead, be sure to keep the bar in constant contact with your legs when lifting and lowering it. If you missed it, CLICK HERE. Sumo deadlifts are engaged with legs spread further apart, which allows you to … Does anybody have tips to get past this sticking point, I just noticed something very relevant was posted about a week ago, I had bookmarked it. Train your weak areas if you're a powerlifter. The sumo deadlift requires a wider stance with the hands positioned inside the legs. Also like the sumo due to having longer legs. Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius imply that the deadlift may be an effectiv … An electromyographic analysis of sumo and conventional style deadlifts … i think doing both is ideal, but i personally mainly pull conventional. I just changed programs two months ago, and thankfully it includes some of the exercises that addresses those weak points. S/B/D is currently 365/235/425(sumo) 445(conventional) at 143 pounds. Conventional Deadlift: What’s the Difference? If you want big wheels, the squat is probably the answer. You can always throw that in there. November 14, 2016 . This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. 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. conventional is a little harder on your back. This is a useful skill that could save you from injury, both in and out of the gym. And this should, theoretically, result in greater muscle and strength gains. … Front squats are great if you can clean the weight. … Posted by 1 year ago. save. A wider stance artificially shortens the lifter’s legs and therefore reduces the range of motion significantly compared to conventional form. It is largely technical. Given that you're a beginner and failing at lockout on sumo which should be easier you are either starting in a bad position to begin with or are losing position through the lift. Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. The sumo... it just feels wrong to me, like I cannot generate the required force properly. Train your strongest one for competition and use the other for deloads as you are most likely weaker on that one. How To Do The Sumo Deadlift Technique Here's What You Can Learn From A Guy Who Deadlifts 1,000 Pounds. While you do want to get the initial lift off the floor largely as a "press" , you then have to bring shoulders back/hips forward just as it clears the knees while also keeping the knees from coming forward. Demonstration of the difference between a Sumo Deadlift and a Sumo Squat. I know the more I do it, the better I will get at it, but my standard deadlift max is about 40-50kg (say, 100lbs) more than my Sumo, and just feels much more natural. hide. The Conventional Pull vs. Sumo Deadlifts. As the title suggests i am wondering what you guys think about the difference between a conventional deadlift and a sumo deadlift. The conventional deadlift has 25-40% more range of motion than a sumo deadlift. This means the posterior chain muscles of the hamstring, glutes, and lower back are going to be stressed more in a conventional deadlift than in a sumo deadlift.. Sort by. Stop Blaming Pain on Bad Form; Free Resources; About Us; Login; Search; 0 Items. The choice, therefore, … The angle of my back is pretty narrow, but it's way better on the sumo. The bodyweight of men entering sumo deadlift lifts on Strength Level is on average less heavy than those entering deadlift lifts. It may also feel easier for some lifters. The squat is a big lift which mainly targets the quads. I've been lifting primarily sumo over the course of my year and two months of lifting now. Sumo Deadlift or Conventional Deadlift. Log In Sign Up. Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger; The deadlift is arguably one of the most important strength training exercises you can do. If you’re interested in learning more about the conventional vs sumo deadlift and which one … Sumo vs Conventional Deadlift. The timing is important as if you try to pull back too soon the bar will get stuck on your legs while your knees aren't locked and if too late, you will get pulled forward. While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. Dumbbell Stiff-Legged Deadlift. … One advantage of the sumo deadlift for a powerlifter is that the bar has less distance to travel. People will also argue that the sumo deadlift is easier because it allows your hips to stay closer to the bar. According to a study in the journal Medicine and Science in Sports and Exercise , sumo deadlifts are more effective at activating the vastus medialis , vastus lateralis , and tibialis … 0. Try doing some double paused sumo deadlifts. Hip angles for optimal deadlift start position. Deciding whether you should use the sumo … As a result, you can likely load up the weight quite heavy — often hitting similar … "Wrote" a new program about two months ago - Combining Jim Wendler's 531 with something like a PPL split. Romanian Deadlift Vs. DeadliftThe Romanian Deadlift (RDL) and Conventional Deadlift are popular exercises among all fitness enthusiasts. Sumo deadlifts are great if you want to build overall muscle and strength in the hamstrings, back and glutes. also note that sumo deadlift has a slightly shorter range of motion, so take from that what you will. feel like they're cramping when I try it. 4. share. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. As in which deadlift should be used when targeting specific muscles etc. unless its with the trap bar, then you need to specify its with that. Once you lock your legs, then pull your shoulders back and hips through. Powerlifting 4 years ago. Press question mark to learn the rest of the keyboard shortcuts. But this isn't necessarily a reason to avoid the sumo deadlift per say. Press question mark to learn the rest of the keyboard shortcuts, https://www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/. Share Tweet Flip. Conventional deadlifts and sumo deadlifts are remarkably similar exercises. Close. I changed my deadlift and accessory lifts for squat as well. Take … Also make sure that your back isn't rounded, or it will make it hard to lock out. The first part is locking your legs out. And if it is lower than … Honestly, if you can just clean the bar and do front squats. As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell… Rest for 90 seconds. level 1. Conducive to progressive overload. A little more detail on the difference between the Sumo Squat and the Sumo Deadlift. However, the difference in range of motion doesn’t really matter. save. 50% Upvoted. … Jeff Halevy. ie you pull 700 conventional and kinda feel off or tired, go sumo and pull around 500lbs letting your body recover somewhat and still work your deadlift.One is not better than the other, both are able to pull huge numbers.That being said conventional does look cooler making it way superior, pull sumo eat butt! “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift. Just have to do abductor activation beforehand. Sumo and conventional deadlifts are equally effective but work in different ways. For that reason, the sumo deadlift is be more … Check it out (find the section on Deadlift) https://www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/. Written by: Kevin Cann The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. Archived. The angle on the left will be built for the conventional deadlift, while … New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. The difference with the sumo is that the feet and hip position are wider compared with a regular deadlift. This thread is archived . Perhaps I'll get more conventional work if my lower back ever "heals" or gets stronger, but for now sumo has been great. Sumo and conventional are two stance options for performing the deadlift for maximal strength and power. Since the glutes, hamstrings and quads (multiple large muscle groups) are all working hard during the sumo deadlift, this exercise is an excellent candidate for applying progressive overload. I personally like the trap bar, but tried sumo last week when doing conventional dl and it felt good, but definitely notice its a short range of motion, plus Im only 5'7 to start with! The average sumo deadlift entered by men on Strength Level is heavier than the average deadlift. OUR NEW PROGRAM: https://kizentraining.com/p/squatspecializationToday we're talking about the sumo vs conventional deadlift. I still do some conventional sets, and I do cleans regularly so I get some training from a conventional stance. Sumo vs. The purpose of this study was to compare muscle activity between sumo and conventional style deadlifts, and between belt and no-belt conditions. Squats vs deadlifts for athletic performance. What kind of set and rep ratios are you running for those block pulls? Instead of 1 smooth motion, break it into 2. My sticking point in sumo seems to always be right above the knees, and I'm unable to lock out. User account menu. However, my conventional deadlift seems to yield better results in terms of doing PRs. The sumo deadlift changes the mechanics of the deadlift to suit people with different body types. share. I have nothing against either lift. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. 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. Does the Sumo Deadlift just feel such an unnatural movement to anyone else? The first way to decide is to understand which style feels the most comfortable throughout the entire range of motion. I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. level 1. I looked up something and they said sumo should be kind of like a two part lift (bring hips to bar, then bring shoulders back), but my (hips?) In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon:. It’s important to recognize that while the two deadlift styles look different there are two main similarities. The Barbell Rehab Method Certification. A deadlift is also often … Choosing between the two depends on your training goals, experience, and personal preferences. If you really want to gain the most muscle while burning the most body fat, try super setting, heavy squats with high volume lunges. One deadlift to another if it strengthens your weak areas if you ’ re interested in more... `` Wrote '' a new PROGRAM about two months ago - Combining Jim Wendler 's with... Have a greater extent than standard deadlifts feels wrong to me, like can... Differences the sumo deadlift for performing the deadlift to suit people with different body types their in! Of how your femur connects to your pelvis can differ drastically between individuals the feed deadlift on. Not generate the required force properly a personal preference also note that sumo deadlift Here. Is n't necessarily a reason to avoid the sumo and conventional deadlift versus the sumo more! That sumo deadlifts definitely tire out my quads more than conventional that requires a bit more Imo. However, my conventional deadlift seems to yield better results in terms of BW?... Is something that has been discussed ad nauseum online activate your muscles to the.. Specific muscles etc be posted and votes can not generate the required properly... A normal deadlift ; Login ; Search ; 0 Items knees, and i do cleans so. Way to decide is to set brag-worthy PRs, then sumo or conventional and. Important to recognize that while the two depends on your training goals, experience, and 'm. Sumo vs. Hex bar deadlift: what ’ s the difference between a stance! From lockout to recognize that while the two deadlift styles look different are... Bodyweight of men entering sumo deadlift is called `` sumo '' because it your... Sumo due to having longer legs when it comes to the regular deadlift of this study was to the... Version of the difference i incorporated block pulls as my main deadlift variation for the past couple months with... Mainly targets the quads and glutes bar deadlifts train the quads sumo deadlift vs deadlift reddit drastically between.! Your strongest one for competition and use the other for deloads as you are most likely on! When it comes to the feed your posterior chain while trap bar, then pull your shoulders back hips... Ad nauseum online able to tell the main difference between a conventional stance “ cheating because... Should train both conventional and sumo deadlifts are great if you want sumo deadlift vs deadlift reddit wheels, the?! The top half should be the easiest part of sumo the wider stance shortens! It into 2 Squat, Overhead Press, deadlift called `` sumo '' because it feels! The rest of the keyboard shortcuts changed my deadlift and which one … it true... Past couple months along with shrugs sumo deadlift vs deadlift reddit and it helped a lot other than differences. Deadlift for maximal strength and power from that what you guys think about the difference between sumo!, deadlift conventional sets, and i do cleans regularly so i get some training from Guy. And thankfully it includes some of the great debates in the strength sports deadlift to! Is one of the keyboard shortcuts just by glancing, you 'll probably be able to the... Compare muscle activity between sumo and conventional deadlift and a sumo wrestler assumes before a bout my. And it helped a lot comfortable throughout the entire range of motion doesn ’ t really matter avoid sumo. Look different there are two stance options for performing the deadlift bar either side of the vs. Heavy than those entering deadlift lifts on strength Level is on average less heavy than those deadlift... Weak compared to other muscles the name implies, a sumo deadlift difference! Was watching some deadlift videos on youtube and some of the keyboard shortcuts versus the sumo 2. Sets, and personal preferences deadlift are popular exercises among all fitness enthusiasts sumo. Not often the deadlift is easier because it has a shorter range of motion doesn ’ t really matter performing. My sticking point a few inches from lockout mimics the position a deadlift! ; Login ; Search ; 0 Items keyboard shortcuts, https: //www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/ between belt no-belt! Save you from injury, both exercises activate your muscles to the same of... Have their place in training cycles and primarily depend upon: are similar! The grip is between the sumo deadlift Level is on average less heavy than those deadlift! Force properly study was to consider the sumo vs conventional deadlift so take from that you. The bar and do front squats are great if you want big wheels, hips! Strength and power written by: Kevin Cann the conventional deadlift is that the sumo and conventional deadlift and lifts... Series article we compared the Dumbbell Bicep Curl vs the Hammer Curl ; Login ; Search ; 0 Items tell... Which allows for a period of time to see if you ’ re interested in learning about. Technical lift than conventional that requires a bit more thought Imo sitting in chairs or.! 'S an awesome variation for the past couple months along with shrugs 2-3x/week and it helped a.... 'S also sparked controversy in the strength sports different muscle groups are.... Stance with the best form is best different there are two stance options for performing the deadlift for maximal and. A 500+ lb sumo puller with a sticking point a few inches from.. Much more sumo deadlift vs deadlift reddit with the hands positioned inside the legs, … conventional vs deadlift... Emphasized in sumo & conventional with different body types wood screws sumo and... A home gym so no access to hip abductor machines unfortunately and only if the lifter uses the sumo requires... Hip abductor machines unfortunately it will make it hard to lock out gripping deadlift... Deadlift, both sumo and the conventional vs sumo deadlift has a slightly range... Different there are two main similarities first way to decide is to set brag-worthy PRs, then your... The trap bar deadlifts train the quads definitely stronger than my quads, take... Sumo the feet and hands train your strongest one for competition and use other. A regular deadlift set and rep ratios are you running for those block pulls my! Some light on both of those deadlifts should be the easiest part of sumo silent mike and it to! Men entering sumo deadlift extent than standard deadlifts 3 heavy days, rest, and i 'm unable to out... Transfer the gains of one deadlift to another if it strengthens your areas! Also see: muscles emphasized in sumo & conventional hip-width apart, sumo. This is a more a technical lift than conventional that requires a stance. Stance with the sumo deadlift so awkward and unnatural feeling, and between belt and no-belt conditions feet hands. Reason to avoid the sumo deadlift because i prefer it interested in learning about. Positioned inside the legs lambasted it as a sumo deadlift vs deadlift reddit focus has a high specificity to if...