The main point to understand is that the angle of how your femur connects to your pelvis can differ drastically between individuals. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. for 3-5 singles each day. Semi Sumo Deadlift: A barbell sumo deadlift variety performed with a squat stance. Learn 13 principles that create more effective powerlifting technique. Try a semi-sumo stance – chest up, weight on heels – and pull from a deficit. As you stand with a wider than your shoulder-width stance, keep your legs and forearms in contact with each other. The angle on the left will be built for the conventional deadlift, while the angle on the right will be built for the sumo deadlift. 4 Ways To Fix, Is It Okay To Deadlift With a Round Back? This low hip position deadlift is more for the quads. Start the exercise with lighter weights, ranging from 200-300 lbs. Proper sumo deadlift form. Required fields are marked *. There’s no hard and fast rule with how narrow your stance should be to be considered a semi sumo deadlift. Some lifter’s hip anatomy simply won’t let them take an ultra-wide sumo stance where their feet are placed near the ends of the plates. On this blog we share all the things we wish we knew when getting started. Since this was a new deadlift … Use the following table to determine whether your torso and arms fit within the “short torso / average arms” or “long torso / average arms” category. Without getting an x-ray, you can determine your hip angles by completing a “Hip Socket Self-Assessment”. This site is owned and operated by PowerliftingTechnique.com. He determined that someone with the following proportions could deadlift either conventional or sumo: Because these sorts of lifters can be built to do both conventional or sumo, they may actually feel more comfortable taking a hybrid approach, such as the semi sumo deadlift. Of course, you don’t want to ignore your weaknesses. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. The answer is simple: a wide stance is less range of motion. This is because a person’s pelvis, hip socket, and femur (upper leg bone) will determine the range of motion their hips can go through comfortably. How your built will largely determine how you should position your body on the barbell. © 2021 (101Exercise.com). PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. If you don’t fall within the limb proportions for semi-sumo, check out my article comparing the CONVENTIONAL VS. SUMO DEADLIFT. Why would someone do the semi sumo deadlift? If so, then continue reading! 45 days of Submaximal Deadlifts. The Sumo Deadlift — You're Doing It the Wrong Way. To be honest, it’s not the most common deadlift style. When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. If you want to increase your deadlift strength, take a look at my article on the TOP 10 DEADLIFT CUES. Locking the knees too early will pitch the body forward; locking too late will make it difficult to extend the hips. It engages the inner thighs and glutes more than the traditional sumo barbell deadlift. With that said, your limb proportions aren’t the end all be all for determining your deadlift stance. Sumo Deadlift Form and Technique Points. People generally start doing it because they fail to increase their strength in either the conventional or standard sumo deadlift, and are seeking alternatives to keep progressing. Unlike the conventional deadlift, which has a sticking point near the top of the movement, and the sumo deadlift, which has a sticking point near the beginning of the pull, the squat-stance deadlift has even … The greatest quad demands in the squat are coming up out of the hole. Convention vs. Sumo. Similarly, someone who has a hip structure that allows for greater mobility in the start position will feel very comfortable in a wide stance sumo stance versus someone who doesn’t have the same anatomy. I knew sumo would help me use more of my legs but my leverages wouldn’t allow me to get super wide. The semi sumo deadlift, popularized by the American powerlifter Ed Coan, is a sumo deadlift variation performed in the same way as the conventional deadlifts except with a wider stance and a round-back. There are several top powerlifters who choose to deadlift in a semi sumo stance. Also, if you find that you have short arms, you should check out my article on DEADLIFTING WITH SHORT ARMS because I provide 4 tricks to getting better leverage. Here are the differences between the semi-sumo deadlift vs. sumo deadlift: The pros and cons of the semi sumo deadlift will largely depend on how you’re built, where you struggle within the range of motion, and your personal preference. A post shared by Åńgęłø 14ø (@14o_power) on Jan 14, 2020 at 3:32pm PST. The sumo deadlift is an effective ultimate lower body exercise and the benefits go much further than just building big legs and a strong back. So, let’s talk more about this deadlift variation … Here’s Exercise Physiologist Dean Somerset to explain: Takeaway: If you find that your hip doesn’t want to naturally rotate up and out without bone-to-bone restriction, then you’re likely not suited for an ultra-wide sumo deadlift. Here’s a great video explaining the technical elements of the semi-sumo deadlift and common mistakes: The semi-sumo deadlift can be a great deadlifting option for people with the right leverages, hip anatomy, strengths, and limitations. Takeaway: In deciding whether to do semi-sumo deadlift, you need to ensure you have a strong lock-out position. On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. Take a wide stance, place your shins roughly .5inch away from the bar, and angle your toes to follow the same line as your knees. Knowing whether or not you’ll benefit from a semi sumo deadlift vs full sumo deadlift will depend on how your built and level of hip mobility. It's often criticised for being inferior to the deadlift and nothing more than a gimmick. Sumo Deadlift Setup. Each rep Robert pulls is placed on the platform in a way … Traditionally, hip stance is far wider in Sumo deadlifts… The last consideration you should make is how your stance relates to the forces acting on the barbell versus the gravitational forces you’re trying to overcome. The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more equal balance between the lower back and hamstrings. Lifting the weight by rounding your back opens both your hip and knee angle during the start, bringing the hips closer to the weight. (Powerlifters Say Yes), A post shared by Åńgęłø 14ø (@14o_power), Varies, but usually, slightly outside of shoulder-width, Varies, but usually outside the hashmarks on the barbell, Average length arms with either short or long torso, Either short or long arms, with long torso. Are you ready? A person with a specific set of proportions will feel more or less comfortable when deadlifting in a semi-sumo stance. But optimizing for your current strengths will give you some quick wins with how much weight you can lift. For example, if you’re the type of lifter who struggles off the floor in a wide stance sumo deadlift, then moving your stance narrower would potentially allow you to break the floor a bit easier. Less range of motion equals less mechanical work. When I asked him why he deadlifts using a semi-sumo stance, he said: “I felt like I was using too much of my back doing conventional deadlifts and that lead to some injuries. So why would people deadlift in a wide stance to begin with? The art that is the sumo deadlift requires great patience to break the floor, with the precise timing at lockout. deadlift styles based on individual proportions, differences between the sumo deadlift and back squat, The Good-Morning Squat: Why It Happens? The sumo deadlift is a somewhat controversial exercise in the powerlifting sphere. 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. This is where you might want to consider the semi sumo stance, which will allow your hip joint to be in its strongest position. To understand what ‘short’, ‘average’, and ‘long’ means, complete the following steps: Measure your torso (hip bone to top of head) and arms (middle finger to top of shoulder). In addition, third parties, including Facebook, may use cookies, web beacons, and other storage technologies to collect or receive information from PowerliftingTechnique.com and elsewhere on the Internet and use that information to provide measurement services and target ads. Check out my other article where I compare the differences between the sumo deadlift and back squat. I spent a year fooling around with wide stance sumo deadlifts, trying max effort workouts, speed work, deficit pulls, pulls off blocks, all sorts of stuff. For example, Angelo Fortino is a nationally-ranked USAPL powerlifter who has pulled 722lbs at 182lb body-weight. 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. Your email address will not be published. The differences between the semi sumo deadlift and sumo deadlift, The goal of the deadlift is to lift the bar straight up, If your feet are directly underneath you, then you’re applying the most efficient vertical force, The wider your feet become the more you start applying force sideways vs. straight-up, This will theoretically make it harder to fight the gravitational forces you’re trying to overcome, Establish a stance where the feet are slightly wider than the shoulders, The shin bones should be as close to vertical as possible, The shoulders should be directly in line with the barbell (not in front), The shoulders should be higher than the hips, and the hips higher than the knees, The bar should be pulled directly against the legs, Just before lifting, brace the core strong to stabilize the spine, Keep the arms straight while you pull (don’t bend them), There should be a controlled pause at the top and bottom of the lift, The spine stays neutral throughout the entire movement, The shoulders and hips rise together as one unit (not one before the other), The back rounds more as the weight gets heavier, The shoulders are too far in front of the barbell in the start position, The shoulders are too far behind the barbell in the start position, The grip is either too narrow or too wide, The bar comes off of the shins or thighs during the execution, The hips rise faster than the shoulders, i.e. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. I like semi-sumo-deadlifts a lot; conventional deadlifting never felt right to me and it always felt as if I had to shove the bar around my knees on my way down. hey guys i have i baad back so i am going to try doing sumo deadlifts instead of conv deadlifs, because i read it is less stress on the lower back. The semi sumo deadlift, popularized by the American powerlifter Ed Coan, is a sumo deadlift variation performed in the same way as the conventional deadlifts except with a wider stance and a round-back. Many powerlifters and strength athletes would benefit from taking a similar approach. When assessing the pros and cons, you need to identify your strengths and limitations as a lifter and then experiment with both deadlift styles to determine which one will be better suited in the long run. Experiment with the toe angle, keeping it neutral or slightly out, to see what works best for you. By Doenitz79 in forum Powerlifting/Strongman Replies: 6 Last Post: 11-07-2008, 04:50 PM. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. In-between these deadlift workouts would be your heavy squat days, so between deadlift workout #1 and #2 is a full 2 weeks before you’re pulling again. However, most people would agree that a semi sumo deadlift is when a lifter’s feet are either directly underneath the hashmarks on the barbell or narrower. The starting hip position is usually slightly lower on the semi sumo deadlift … In this article, I’ll discuss: The semi sumo deadlift has also been called the narrow sumo deadlift or hybrid sumo deadlift. However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. Powerliftingtechnique.Com also participates in affiliate programs with Clickbank, CJ, ShareASale, and then multiply it 100... Maximize the amount of weight they can lift is it Okay to deadlift this... 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