So a good sumo deadlift setup, the crease of my hip is very close to the bar compared to a conventional deadlift where I have to hinge back a bit more, the crease of my hip is further away from the bar. Or do you get so far and then fold forward, shove your ass back and end up in some kind of semi-sumo-stiff-legged-round backed nightmare? Regardless, there should never be a “clunk” or a sudden “yank” on the bar, the loading should be apparent on the legs before you initiate the actual pull. That said once you get in to heavier weight you will have to work to lockout at the top. Your back stays straight while the weight of the bar tries to bend it. Instead think about pulling back from the mid-back. You should train them in parallel. The deadlift is a technical lift whether you pull conventional or sumo. Deadlift/Pulling Prep Through Better Hip Positioning | Feat. If you enjoy discussions on leverage and optimizing technique, do yourself a favor and grab a copy of the book. I wasn’t proactive with my intention; I wasn’t … If you feel your knees buckling inwards and your torso leaning forward as you try and break the bar from the floor, reduce the load and direct your assistance work towards building some more strength (in all directions but especially adduction and external rotation) around the hips and in your quads. Since the shoulder position for conventional and sumo deadlift is slightly different, this is going to change what makes an effective back angle. Your setup largely determines the outcome of your lift. Now Sumo deadlifts setup: All the things that we talked about the conventional deadlift are almost same to sumo deadlift, except note the difference that you keep your legs wide apart but also follow the same thumb rule that when you sit down to get the bar your shins should be almost perpendicular to the ground. If you’re a sumo puller, you can benefit from training the conventional stance, and vice versa. Double overhand grip – Grip the bar with both hands pronated (overhand). Torso angle should remain almost exactly the same throughout this part. Why is your entire back rounded? Geared lifters can eliminate moving a little broader, but most men and women want a moderate sumo stance. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Consider deadlift setup the foundation that a strong deadlift is built upon. The main “gain” from all this is that in the “before” deadlift the bar travels 52cm, and in the “after” it travels 33cm. Instead, when a sumo deadlifter fails, he almost always … This causes the sumo deadlift to have a more vertical trunk angle and resembling more of a … By | 0 Comment. The bottom line is that most people, who can’t pull sumo properly, can’t get in to a decent start position. Get your feet out as wide as you can. Here’s a step-by-step breakdown of how to properly sumo deadlift. A lot of factors come into play such as hip mobility, biomechanics, and individual lifter strengths. Do this up and down for several reps, keeping the torso static on both concentric (easy-ish) and … As you go through the following set up points, if at any time you can’t get in to the position, note it, stretch it, and try again. Set-ups may vary for different variations of deadlifts but the checklist remains the same. In sumo, I’d advocate trying to keep your hips as close as possible to the bar. Now Sumo deadlifts setup: All the things that we talked about the conventional deadlift are almost same to sumo deadlift, except note the difference that you keep your legs wide apart but also follow the same thumb rule that when you sit down to get the bar your shins should be … The Brad Gillingham 12 week Raw Bench Program, 4 Week Novice/Intermediate Weightlifting Programme, Low Carbohydrate Diet Macro Calculator (women), Low Carbohydrate Diet Macro Calculator (men), Intermitent Fasting Based Macro Split (leaning up), https://www.facebook.com/HighlandBarbellClub/. One good way to do this is to perform your warm-up sets with both or warm up to a work set with sumo and then … Keeping your back rigid builds back strength. Sumo If you’re reading this guide, you shouldn’t be sumo deadlifting. In 2016 Gavin was awarded the SportScotland Highland “High-Performance Coach of the Year” award. The sumo deadlift is much more than a conventional deadlift with a wide stance. Powerlifting records have been broken by both conventional deadlifters and sumo deadlifters, so top-level strength is not a concern. It's called the sumo deadlift. When setup properly you may find that the sumo deadlift allows you to get more leg drive into your pulls, and reduces tension on your lower back given the more upright starting position. Set your grip as “high” as you can. Sumo deadlifts also can favor certain body mechanics (longer femurs, shorter arms) and strengths (dominant hip strength). Oh wait, you’ve already lockout out. My hope is that: 1. Or cause the bar to bend and the plates to stay put if you’re using a whippy bar and enough weight! Leg Strength. Don’t be under any illusions, the sumo stance is equally as challenging as the conventional deadlift, so be prepared to spend time working on it. Squat down and grip the bar with the hands between the knees and the arms fully extended. 207 | MobilityWOD - Duration: 5:00. When setup properly you may find that the sumo deadlift allows you to get more leg drive into your pulls, and reduces tension on your lower back given the more upright starting position. If you are in front of the barbell before you perform your sumo deadlift, your first movement will entail rocking back before breaking the floor. So a good sumo deadlift setup, the crease of my hip is very close to the bar compared to a conventional deadlift where I have to hinge back a bit more, the crease of my hip is further away from the bar. PERFORMING THE SUMO DEADLIFT WITH PROPER TECHNIQUE. In most cases your sumo hand position should be identical to your conventional hand position. Setup: When performing a deadlift, a lifter sets in a position that eccentrically loads the gluteus maximus, ... 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. The deadlift is a terrifying lift to PR with. TAGS: Stefan Waltersson, deadlift setup, sumo deadlift. Often people who are performing other sports are advised to do some deadlifts to increase their maximum strength so as to get faster, prevent injuries, etc. It helps though. Monkey grip double overhand would best of all (as it makes the arm as long as possible and reduces ROM the most) but it’s rare to find a lifter who has the strength to grip big weight this way. Using the over-under grip prevents the bar from rolling out of your grip. If you’re already Sumo proficient, you might get a few little tips out of this, and if you are thinking of coming over to the Sumo side of the force for the first time it will save you months of heartache. It works on your buttocks more. So we end up with a shorter, straighter, pull which is more mechanically efficient and creates the potential (in time) to lift greater weight. Can you get to the bar? Bring your hips down and chest up. A good test and assistance exercise is the sumo deadlift to knee height; essentially just this first pull followed by a reversal back down to the floor. The quadriceps will also play a bigger role, … So it's just more mechanically advantageous to keep my hips nice and close to the bar. The sumo deadlift is basically a high squat. It also reduces non-productive lateral forces created by taking a wider than shoulder width grip. As your knees should track in the direction of your toes, with a wide stance you want your toes pointed out. That’s you, reaching for the bar. Whether you chose to do this as a backoff lift, a variation away from competition or just a personal challenge to show your Insta followers how wide you can spread your hips is up to you; I won’t be covering programming or small details, just the broad strokes. What’s tight? And while your first instinct may not be that you need lockout help, the fact is that any optimally positioned deadlift is going to create more difficulty off the floor and an easier time at … Or just keep the load where you can handle it and up the volume of correctly performed sumo deadlift’s to build the strength directly. Push your shoulder girdle down in to the torso. As Yandra gets the timing of the movement better, the bar will also move in a more vertical path this way. Push them through from where? In my latest YouTube video, I dive into all the nuanced details of how to optimize your setup to create a strong lockout. It currently takes me about 30 minutes of work before I can get to the bar correctly. Your hands should … When performing this variation, your hips would be closer to the bar as opposed to the conventional deadlift with a more vertical torso, which alleviates the stress from your lower back and emphasizes it on your legs. Now let us look at hip extension demands in each lift. Required fields are marked *. In a conventional deadlift you’ll set-up with the shins an inch or two away from the bar. Or, perform two to four sets, for 12 to 15 reps with a moderate load. This decreased back stress allows sumo dead lifters to typically … Almost everyone who tries sumo initially starts with their stance just outside of conventional, and there feet pointing too forward, which in turn stops them from…. Done correctly, you’ll feel the tension / loading come on to the legs as the hips drop and the torso “screws in” towards the bar and becomes more upright. Set-Up; Preparation; The Pull; Key Points; The Deadlift. 3. Even Ed Coan thinks lifters should train both ways, not only to find what works best for them (he preferred a hybrid approach), but to reap the strength and hypertrophy benefits of both lifts. To initiate the lift, extend through your hips while keeping your bum on the bench. To do this set your feet nice and wide and then attempt to get down towards the bar solely by opening your groin, pushing each thigh out as close to parallel to the barbell as possible and bending the knee such that the hip don’t drift back at all. What YOU need to do might be totally different from me, but the point is that you HAVE to address the reasons why your set up isn’t good enough if you are going to progress. To finish off my series of proper setup on all 3 lifts, we come to the conventional and sumo deadlift. Feeling the direction of the movement is an important part of setting up effectively – know where you’re going. Yandra’s hips are also now much closer to the bar bell at the start of the lift, as her knees are more splayed out to the sides. This might only take a fraction of a second to do, it needn’t be an obviously separate part of the set up, but it has to happen BEFORE you really attack the bar with the legs. What’s stopping you getting your hips low enough? As a … This is … Start by assuming a wide stance with the toes slightly pointed out. The difference between the two lies in the setup of the lifter's feet and hands. Sumo deadlifts are notorious for coming off the floor very slowly. Sumo setup demonstration. This is not without drawbacks though as the further your toes point outwards the less stability and balance you’ll have throughout the lift. Conventional and Sumo Deadlift Considerations. I say legs, in my head they are actually cartoon mechanical pistons that even have their own 80’s-tastic sound effects but you don’t actually need to be that fucked in the brain to pull sumo. Since returning to coaching Powerlifters in 2013 Gavin’s lifters have broken over 80 Scottish records, several British records and have represented Scotland or GB at the IPF Commonwealth, European and World championships and GPC European and World championships Members of his Forge Gym have also won Scotland’s Strongest Man (5 years running), Scotland’s Natural Strongest Man (2017) and competed at World’s Strongest Man. You are going to take a very wide stance for sumo deadlifts. When you are set for the pull, your torso should be more erect than for a conventional pull, allowing you to drive straight up. Your arms should hang straight down to the bar giving you the maximum distance between your shoulders to the bar. 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. You’ve locked out. 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. It can, however, further lengthen your arm span shortening the deadlift ROM. Mastering The Sumo Deadlift: Guide, Form, Flaws, Set Up & Execution. I’m 6 foot 1 and the damn bar just isn’t wide enough for me to put my feet where I’d really like to. Setting up to Sumo Deadlift Deadlift Set-up Tip #1 – Get tight to the bar. My first thought when setting up is to crowd the bar. Do it very light and try and get the “feel” of the torso remaining static, with the head and hips in exactly the same position with bar on the floor and bar on the knee. Glutes? Hinge at the hips to reach down and grab the bar. Once you’ve got to the bar and set your grip, bridge your feet in to the highest arch possible. If your setup is weak or unaccounted for, especially as a beginner, then you can run into a few problems down the road. What hurts? In this article, I’ll be covering how to move from pulling conventional to having the basics of a good sumo set up in place. But as the pull is initiated, the hips rise without the bar being separated from the floor. Deduce what is stopping you getting set right, and address it with whatever stretches / drills hit the spot for you. To do a sumo deadlift, position your feet wider than hip-width, toes pointing out just slightly. Your toes will be well outside your heels, go for about 40 degrees relative to the barbell as a starting point. Final Thoughts The deadlift is a crucial movement for brutal strength and great muscular development. From there, any upward motion of your body created by straightening the knees should cause the plates to rise also. Of course, there are exceptions on both sides, and you should think about the shoulder position as more of a ‘range’ that can be optimal rather than an exact angle. So, that’s what’s different, but how to do it? Sumo deadlifts also can favor certain body mechanics (longer femurs, shorter arms) and strengths (dominant hip strength). Setup: When performing a deadlift, a lifter sets in a position that eccentrically loads the gluteus maximus, gluteus minimus, biceps femoris, ... 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. From the technical side, it all starts from the setup. 2. My early sessions went like this…. The worst advice I’ve had here is to “push the hips through”. On a practical note, if you’ve been pulling conventional and you decide to try sumo because you’re better built for it, you shouldn’t just drop conventional altogether, especially if you plan on competing while you’re developing your sumo deadlift. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Random assortment of high rep glute work – 20 minutes or so. As the bar weight increases, the bar will begin to roll out of your hands. The sumo deadlift is used by powerlifters as well as traditional athletes and fitness enthusiasts. Which is another way of saying I have exactly the “normal” issues for someone who strength trained for years and has a desk based job. Exercise Instructions: The sumo deadlift is performed in the following way. Think about tucking them into your back pockets. Some lifters will benefit from thinking about pulling their heels towards one another at this point to. Watch it back and see if your torso angle changes. Ta Da! and sumo forces me to address the underlying reasons why instead of pretending they don’t exist until it is snap city time again. Conventional; How To Deadlift. The greatest quad demands in the squat are coming up out of the hole. Compared to conventional deadlifts, the Sumo deadlift puts … For 20 years he has worked with individual clients and sports teams at all levels to improve their strength for a variety of sports. This setup varies with individual build, anthropometry, and flexibility more than the conventional deadlift. All rights reserved. Feet are generally facing straight forward or slightly pointed away from each other (‘toed-out’). This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. The sumo deadlift can help improve the conventional deadlift, simply because it adds in variation that provides a slightly different stimulus on the body. 9 – Lockout by…. You know that bit in every 80’s action flick where the hero and his bestest chum in the whole wide world are reaching for each others hands, while bestest-chum hangs off a building, or a cliff edge, or whatever? Whatever it is, go stretch it, roll it, attack it with a golf ball, hang upside down like a bat from a band in the power rack or whatever else you need to do to get it to co-operate and then try again. But what kind of deadlift should you perform to get the crossover results into your sport? Keep arching hard on the feet, flare the knees wider still, pull the hips as close to the bar as you can and then roll the bar back in towards your foot till it’s placed such your arms hangs vertically again, straight down to the bar. The main concern is which style helps to play on the strengths of the individual to draw … 3. It is less stressful to the lower spine. // ]]> Your email address will not be published. In the conventional deadlift your hips will be a fair bit from the bar. The sumo deadlift uses a wider stance, which means we don’t need to lift the weight as high, and the trap-bar deadlift uses a higher grip, which means we don’t need to sink as low. To be successful pay as much attention to your setup as you do to your weight, sets, and reps. 1. Once your feet are arched and your knees are as wide as they are going to get, keep the arms absolutely straight and, the shoulder blades down and then squeeze the middle and upper back, back and down to slightly lift the sternum up, spreading the chest as open as possible, whilst allowing the hips to drop a little. The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. While there is no one answer to this question, it can make or break a lifters’ ability to deadlift sumo. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. So it's just more mechanically advantageous to keep my hips nice and close to the bar. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. Deadlift Set-up Tip #2 – Feet wide, toes out. Angle the toes outward approximately 40° to 45° with the shins in a near-vertical position. Compared to the conventional stance, a sumo stance reduces the amount of shear force on the spine … https://www.t-nation.com/training/6-tips-to-master-the-sumo-deadlift This should inform how you set up, so it all plays into better movement. Sumo If you’re reading this guide, you shouldn’t be sumo deadlifting. The bar should start on the floor. Extends your arms as long as you can without rounding your upper back. Therefore, I think sumo … Whether it be the Sumo Deadlift or Conventional Deadlift, specificity should be what determines the variation used in … Put on your Druids hat, stand in a chalk fairy circle on the platform and get ready to perform some Magick that will turn your stinky “wide stance conventional” deadlift into something more pleasing to the Elder Gods. Begin with the barbell placed on the floor, not too far out from your shins. Writing is one thing, and I feel I do a decent job of not sucking at that. (function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/platform.js'; var s = document.getElementsByTagName('script')[0]; s.parentNode.insertBefore(po, s); })(); The sumo deadlift requires a more precise set up. Whilst dropping down to the bar, REACH downwards. That’s down from almost an hour when I first started. Touching the inside of the ankles below the calves? Rarely do you see sumo lifters fail at lockout because that's where their leverages are most advantageous. The other deadlift. If possible I want to get my heels underneath the bar, and my shins touching it before I ever start to work my way down. The Sumo Deadlift is a variation that emphasizes more on the use of your legs to squat the weight up rather than your hips and back.. With this style, your hips are closer to the bar compared to a conventional deadlift with a more vertical torso, which takes the stress off of your lower back and places it on your legs.. In the sumo deadlift, you’ll have a shoulder position that’s directly in line with the barbell if you draw a straight line down to the floor. Kelly Starrett | Ep. Do this up and down for several reps, keeping the torso static on both concentric (easy-ish) and eccentric (harder). Remember, you aim is to keep the hips as close to the bar as you can and bend the knees outward, NOT push the knee or lean the torso forward over the bar. Conventional vs. Sumo Deadlift. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". Hold this position for two seconds before standing up to complete the lift. With this style, your hips are closer to the bar compared to a conventional deadlift with a more vertical torso, which takes the stress … If you are late in pulling back on the bar and instead try to push the hips right through you before pulling back you will often find you stall out in the last 2-3 inches of the lift. Getting into position for Sumo is a matter of bending the knee whilst pushing the thighs out as close to parallel to the bar as you can. How To Sumo Deadlift >> Get our 12-Week Deadlift Program >> Page Contents: The Deadlift; Sumo vs. In terms of foot placement, there is no one size fits all approach to setting up. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. However, you need to set it up right to get the most from it. I like to envisage the upper body as being a single unit that gets moved vertically up and down at that fixed angle by my legs. //