Being able to “target train” those muscle groups can be huge for personal or competitive physique or goals. . It can also be a useful deadlift alternative for lifters who want to diversify their pulling strength, as a sumo deadlift will feel different than a conventional deadlift. Featured image: Oleksandr Zamuruiev/Shutterstock, I am looking to squeeze more wattage out of my quads while cycling. By assuming a wider stance, the lifter is able to open the hip, flex the knees, and keep the hips closer to the barbell at the start, ultimately increasing the torso angle of the start positioning and shifting demands (up to 10%) of the lift from the spinal erectors to the quadriceps and glutes. Do you have any knowledge whether the Sumo Dead Lift is being used? It’s important to recognize that while the two deadlift styles look different there are two main similarities. What this suggest is increased quadriceps and glute development specific to the sumo style deadlift. Published 2019 Aug 1. That’s because both lifts require mechanical proficiency, and you’ll only gain that by doing it over and over and over. The Sumo deadlift is a movement which both sounds cool and works extremely well. From a performance standpoint, one lifting style does not appear to be more advantageous mechanically than the other based on the total number of conventional and sumo style deadlift record holders (1,51). The stance itself should be wide enough to allow the arms to be extended downwards, inside the knees (elbows inside the knees). The conventional and sumo deadlift both use a straight bar and begin at the floor. This finding can be used to address aspects seen above (1, 2, and 3), but also can help some lifters who are recovering from heightened periods of high training and stress upon the lower back and/or recovery from injury. BarBend is the Official Media Partner of USA Weightlifting. 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. Sumo Deadlifts for Olympic Weightlifters? Due to the foot placement in the sumo deadlift, the athlete must achieve greater knee flexion angles (bend) to perform the sumo deadlift. Form Tip: Visualize pressure rising in the body before every pull, with all the muscles being engaged and ready to fire at once. BarBend is an independent website. Compared to the conventional deadlift, which is done with a narrower stance and the hands outside of the legs, it’s generally easier on the lower back and allows the lifter to pull heavier weight. This may be different for each person, so you need to figure out what works best for your body. Paul. The trap bar deadlift is a very similar deadlifting movement due to increased knee bend and vertical torso positioning. Specifically, we mean how man sets and reps you do and how much weight you lift. Step 2 — Pull the Slack Out of the Bar. Here’s a step-by-step breakdown of how to properly sumo deadlift. Keep rest periods to just 30 to 45 seconds. By assuming a wider stance, the lifter is able to open the hip, flex the knees, and keep the hips closer to the barbell at the start, ultimately increasing the torso angle of the start positioning and shifting demands (up to 10%) of the lift from the spinal erectors to the quadriceps and glutes. Kasovic, Jovana, et al. Join the BarBend Newsletter for everything you need to get stronger. Form Tip: Keep your chest up and, as you pull, make sure the bar is against your shins to avoid letting the path of the bar shift too far forward. Try not to let your chest fall forward or upper back round. Cholewa JM, Atalag O, Zinchenko A, Johnson K, Henselmans M. Anthropometrical Determinants of Deadlift Variant Performance. Note: These are just scenarios and shouldn’t be considered the end-all-be-all for sets and reps. If you find that conventional or trap bar deadlifts feel great, then do those. To start, many lifters will feel better with the traditional deadlift while they build the necessary hip flexibility to go sumo style. Think about pulling the hips down to the bar, keeping to core tight and braced. The sumo deadlift has a much shorter range of motion (estimated to be 25-40% less than the standard deadlift in one study). Where the sumo deadlift shines is that it’s inherently beginner-friendly (for most folks, that is). BarBend is an independent website. 4 Benefits of the Sumo Deadlift (That You May Have Overlooked) Translating Pulling Strength to Real Life Movements. Join the BarBend Newsletter for workouts, diets, breaking news and more. If you stop and detach yourself from the debate between pulling sumo vs conventional, and open your eyes to the real world, you will see how practical and powerful the sumo deadlift can be for one’s performance in daily life (assuming you are He-Man or He-Woman outside the gym too) and on the platform. is a very similar deadlifting movement due to increased knee bend and vertical torso positioning. Due to the demands on knee extension during the sumo stance, research has shown significant increases in EMG (electromyographic) activity in vastus lateralis, vastus medialis, and tibialis anterior when compared conventional style deadlifts. World records, results, training, nutrition, breaking news, and more. Do three to five sets of six to 10 reps with a moderate to heavy load. Now let us look at hip extension demands in each lift. Also, the Journal of Sports Science Medicine reported that the sumo deadlift is more effective for lifters with longer torsos and less deadlift experience. In the clean deadlift, the athlete tends to have the hips start slightly lower than a conventional deadlift. Start by assuming a wide stance with the toes slightly pointed out. Let's hear your thoughts on the sumo deadlift and it's application to posterior chain strength and force production. 682–688. The sumo deadlift is a deadlift variation that helps you lift more weight. Below, we provide training guidelines for different training scenarios. The sumo deadlift can be done for higher volume with moderate to heavy loads to increase muscle hypertrophy — specifically in the muscles mentioned above. Check out these articles and thread below to get raise deadlift IQ 45.8 kilos. The purpose of this study was to quantify kinematic and kinetic parameters by employing a three-dimensional analysis during sumo and conventional style deadlifts. Conclusions: 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. If a lifter cannot or does not want to sumo, the trap bar deadlift can be used to increase upper body strength, hip engagement, and even develop the quadriceps. Coaches can also include pauses and tempos to enhance movement awareness in the pull further. (electromyographic) activity in vastus lateralis, vastus medialis, and tibialis anterior when compared conventional style deadlifts. The sumo deadlift can be done in various ways — using bands, manipulating lifting tempo, adding chains. The sumo deadlift is basically a high squat. Tempo training can be done with the sumo deadlift simply by adding time constraints or cadences for the various phases of the pull. As stated, the … Why you’re doing the sumo deadlift will impact how you do the sumo deadlift. Asking Congress for Gym Relief (w/CrossFit’s Brett Ewer), Strongman Hafthor Björnsson Tests Positive for COVID-19, 2021 CrossFit Games Set for July 27 Through August 1, Australian Powerlifters Patrick Morrison and Zoe Raymond to Boycott GPC Affiliated Competitions, 10 Adaptive Strength Sports Athletes You Should Know in 2021, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, Best Pre-Workout Supplements For Strength, Cardio, and More. . It’s not, and if a lifter is on the shorter side with shorter arms, then the sumo deadlift may not be the best variation for them. Because the sumo deadlift usually allows for a heavier load to be lifted, this allows you to overload your muscles with more weight than they’re used to handling. If you’re new to deadlifting, you may find the exercise more comfortable compared to a conventional deadlift, since the form is a bit trickier to nail down at first. 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