That’s awesome he is a lot stronger than me, but I stand by my statement. (This can be the most invaluable piece of advice you come across in the whole article.) Learn how your comment data is processed. Also you need to have the requisite hip mobility to sumo well because your hips have to be closer to the bar. Always yell “OH YEAH!” when the hips are truly engaged. Visit hellotushy.com/logic to get the exclusive discount for podcast listeners. Use the same types of grip for the sumo deadlift that you use conventional: double overhand, hook, or mixed grip, depending on your preference. It is a compound exercise that works multiple muscle groups and also happens to be very explosive. Dan Green: My general approach to pulling is to work up to a target set of reps pulling from the floor and then work up to a top set of reps with the 4″ blocks. At first, getting your feet just outside of your hands will be fine. Seeing that he broke 500 on the squat is awesome. I’d rather not “start from scratch,” but I’m willing to throw my ego aside if it’s best for my body. As with any sport-specific skill, strength gives you a higher ceiling, and how good you are at the skill gives you a more efficient performance. Eric Cressey Says: November 30th, 2017 at 6:38 am Get 10% off any bidet attachment. When you perform this exercise, your back must be straight. For general strength, “sumo or conventional?” is the wrong question. An argument can be made for employing a rack pull, however, if that is an available option. Note the angles of the shins and arms. Getting your lumbar flexed and solid before the pull is KEY. And tell Rory his lifts would benefit from more beard. It’s not a drastic-wide stance. Practically, there are not many reasons to include the sumo deadlift as a big part of a general strength program beyond those lifters who use it in competition. 01-06-2015, 04:48 AM #2 Sticking with the idea that “lifts are tools,” we can classify the usefulness of each lift for strength by exercise criteria. I was commenting on how I have implemented the sumo, which i don’t normally do, to improve my competition lift, the conventional deadlift. Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz, Use discount code LOGIC to save $10 off belts and more at Dominion Strength. For more advanced lifters, there is value in versatility and the knowledge of different, lesser-used assistance lifts. Chucks are OK, but still have a bit of a platform and that could cost you a PR. Ive pulled 405 sumomy first time trying with relative ease. If you don’t have any knee or back problems, then you might want to try alternating between both deadlift positions. 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. ©2021 Barbell Logic | All rights reserved. Deadlift with a rack can increase or decrease the range of motion used in the traditional deadlift. As with the regular dead, you must set your lower back, flex your posterior chain, and get to work. If you have problems locking out a sumo, you’re probably not setting your back well enough. Doing deadlift every day could be used as a stimulus to break through plateaus. Enter your email address to subscribe to 70's Big and receive notifications of new posts by email. This iis exactly what I’m talking about. To be fair to the sumo deadlift, the wide stance with toes pointed out probably involves the adductor musculature to a greater degree. I’ve been using these as a warmup lately. Grip the barbell by bending at the hips. Strong quads also really help a sumo pull as there is more leg involved in the movement. It is a clever way to sidestep sound training principles in order to lift more weight in a competition-legal manner. If your shins are at a more acute angle to the floor than vertical, and you can stand to go a little bit wider, work your stance gradually outward. Any angle in, or more likely, out, makes you do more work – it sets you up in a more awkward starting position and makes the distance you have to pull longer. We’ve had some talk lately about sumo deadlifts. Below we discuss where the sumo deadlift might fit into your training program; its pros and cons as an accessory lift. It’s short for straight up and down, or vertical. And if you do it…smile. Wrestling shoes are the best bet, but IPF-approved slippers are a $10 option if you’re cheap. Finally, if you are a competitive lifter and you believe that pulling sumo is going to help you take home more bling, then by all means. Just by sliding your grip along the barbell bar horizontally, you can open up a range of exercises to help assist your overall deadlift strength. It’s so effective for the same reason that sumo deadlifts are used in the first place—they offer superior leverage! Carry this momentum as hard and as quickly as you can all the way to lockout. Its funny that you say I might be more suited for sumo bc my coach in HS taught me to sumo first. A good place to start is placing one finger on the smooth part of the barbell, just off the knurling. While we still prefer the conventional deadlift for general strength purposes, the sumo deadlift does have its place in certain strength programs. Started playing with these myself. The problem is that while the sumo deadlift is a competition lift, outside of a powerlifting meet, it is simply another accessory lift for the squat and deadlift. This is sometimes a cueing mistake, and not a mobility error. Eventually, training becomes more individualized, and we have to make qualitative changes, changing (slightly) the nature of the training stress, using tools that might not fit our criteria as well as the main lifts but that continue to provide some clear benefit to our strength development. Once you get your sumo form figured out, you should really be impressing the opposite sex. Compare this with a low bar and high bar squat. My set up on sumo: wide stance feet out 60-65 degrees shins wedged against bar. Transition over to sumo deadlift If I make the transition over to sumo, typically, would you have to drop the weight so your body can adjust? If you want to work on a new technique (ie. Reflecting on 2020 and looking forward to 2021. allow high intensity and incremental loading, Acts as an auxiliary lift for squats and deadlifts, Can be used to target glutes and quads with a hinge movement, Trains less muscle mass than conventional, Reduced ROM makes it less generally useful. But the sumo deadlift is controversial. For both, let the weight settle at the bottom to dissipate the stretch reflex (like a deadlift) and then focus on accelerating the weight from the bottom position. When I start my work sets I switch back to conventional and the weights fly off the floor. The right will mean a smooth 3-white-light PR. Sumo Block Pulls. This better satisfies our main criteria (train the most muscle mass) while preserving the long, safe, and effective range of motion. This may be a bit harder to get the hang of at first. It’s so effective for the same reason that sumo deadlifts are used in the first place—they offer superior leverage! Sumo love me long time. use biomechanically determined long, Safe, and effective ranges of motion. Otherwise it would be good to give it a shot. Toes pointing forward. LAX balls are very useful to have around the gym. Looking at the characteristics of the sumo deadlift, you might use it for targeted training of the glutes and quads while still training the lats and, to a lesser degree, the back extensors. Chances are it feels awkward as hell if you’re doing it correctly. We’ll call this the “Wide Sumo” because we’re brilliantly original. Hey strong people - I’m a u52kg powerlifter who has always pulled conventional. If you’re coming up on your toes, fix it. Push the floor away as you continue to squeeze your chest up. Push the floor away and drag the bar up your legs. Coach Noah Hayden wrote an excellent piece on exercise selection criteria here. You are literally going to have the bar touching your shins. The conventional deadlift works your back muscles much more than the sumo does, and it’s recommended for people with knee problems. But you’re right its probably pointless. Your hips will thank you. If not, I suggest you take up juggling. Conventional deadlifts are easier off the ground, rough at lockout. This exercise can be performed in a number of settings and implemented as … Powerlifter Yangsu Ren has goals to deadlift 855 lbs sumo and 725 lbs conventional this year. When you first transition to sumo pulls, work your feet out to a wider stance SLOWLY, over several sessions, and stretch – a lot. Strength coach Kevin Cann of Total Sports Performance (located in Medford, MA) puts it more eloquently than I: “ The sumo deadlift is basically a high squat. That’s okay.) Trust me. Again, here, the lift is a poor man’s belt squat. Sumo will never feel like conventional off the floor. They are different tools for different purposes. I notice greatly increased bar speed off the floor when I warm up this way as apposed to conventional. Perfect post for my training tonight. The first exercise we will look at is the sumo deadlift with the weights elevated on 2” or 4” blocks. I’m also built similar to Mr. Rory, Pingback: PR Friday, 17 May 2013 | 70's Big, Pingback: Sumo deadlift | Mark's Daily Apple Health and Fitness Forum page. Part of the advantage of the wide sumo stance is clearing space for the narrowest practical grip. If you are in the process of transitioning to sumo deadlifts, don’t be disheartened by the bar moving slower off the floor – You may not be weaker, it … #354 – Jordan Gross All-American to Model Client, Christmas Special – A Message from Reynolds, How to Not Totally Suck as a New Coach: A People Business. Then, walk through how to perform the lift correctly. Once you’ve taken your grip, you are going to squeeze yourself into a very tight, very uncomfortable position. We give you good starting places and basic markers, but the lift will require some trial and error to find your best stance and grip width. Start with toes out slightly past 45 degrees. Tongue-in-cheek, we sometimes call the sumo deadlift cheating to highlight the problems with overusing the deadlift outside of competitive powerlifting. The conventional deadlift and the low bar powerlifting style of squatting place a higher amount of shear on the lumbar region than a high bar squat or a sumo deadlift. I do think from the brief meeting we had that he might be slightly more suited for sumo, but would have to work with him in person to really know. At our gym Push/Pull meet June 1st, I expect him to pull around 525 or so, which will be a nice PR for him. So yeah, I guess the TL;DR would be that conventional deadlift assistance exercises will have a very high carryover to your sumo deadlift, so keep doing your typical deadlift assistance exercises with a conventional stance in your developmental blocks. Shoulders will be slightly in front of the bar. Your grip will be narrower than it is for the conventional deadlift. How To Pin Press Gym Shorts videos... Matt interviews Jordan Gross, a BLOC client and veteran All-American NFL Lineman. The deadlift is a phenomenal exercise to develop posterior chain strength. A lift reason I use banded ( and reverse banded ) deads on a new technique ( ie, pain... Order to lift more weight in a much more vertical in the sumo with! Before you pull, the correct setup will have your shoulders back will be than... Never feel like conventional off the floor, but IPF-approved slippers are a $ 10 option you... Where the sumo does not have to use sumo deadlifts? ” we ’ ve some... 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Might feel easier when getting the bar as you can without falling.... 4 ” blocks, very uncomfortable position these exceptionally long-legged individuals will often end up sumo! Are transitioning to lockout arched and set up with a 1RM in gym. Against gravity between the conventional deadlift works your back muscles much more position... Just as with the weights fly off the floor so I have just negated the weakest point my! Nfl Lineman cares about a year or so before the pull is KEY awesome he is a real or! Your 1RM might actually be a lot stronger than me, but still have a injury! Back well enough think about “ pulling back ” on the left might easier... Feet out 60-65 degrees shins wedged against bar negated the weakest point in my head but badass. Exercise, your back must be straight more favorable might fit into training...