Or for people to tell /u/WeaponizedSleep to eat more. That stuff should be done in person, anyways. It’s worth mentioning that the only two 1,000lb. Coulda sworn I heard someone say deadlifts. How wide apart they are depends on your height, but they will be … Deadlifts require a combination of both push and pull muscles – legs … Isn't pulling conventional a lot easier for most tall guys because conventional is easier off the floor, and since the starting height for everyone is 225mm so you're essentially doing a deficit deadlift. Jan 18, 2021 conventional deadlift, conventional deadlift vs sumo, deadlift, deadlift muscles worked, sumo deadlift The deadlift is one of the best compound exercises for putting on more muscle and gaining full body strength it is why you see it so common and pretty much all strength training, bodybuilding and powerlifting programs. (619) 378-0303 While it has some slightly greater risk points in the lumbar, in turn it provides excellent strength by putting you in a tight, condensed pulling position and excellent muscle growth and energy expenditure by creating a nice, long range of motion. They are some tall guys who pull sumo. EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. San Diego, CA 92110 2) Sumo Deadlift Form. The torso is a bit closer to parallel to the ground (but not parallel!). Sumo is a more a technical lift than conventional that requires a bit more thought Imo. For instance, a long torso means there is a greater moment arm from the shoulders to the hips. Your preferred stance should be the set-up you take for any PRs or anything near maximal. Similarly, most shorter people pull sumo because it is harder off the floor, but since you're essentially just doing a block pull if you're short it doesn't matter. The conventional deadlift has 25-40% more range of motion than a sumo deadlift. I always feel like I've tweaked something afterwards when pulling conventional or squatting with a narrow stance. I find sumo 10 times more comfortable than conventional, but it's mostly because I have trouble keeping my back really straight. There is nothing wrong with including a dose of both, either. Compared to the Conventional Deadlift, the Sumo Deadlift places far more stress on the hips, glutes, and hamstrings which may have a greater carryover to sport performance. 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. Generally anything that makes it to my knee caps can get locked out with ease. This is not going to be a “why you should deadlift” article. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. The sumo deadlift, a popular alternative, is characterized by a wider foot stance with the hands placed inside the … Correct Stance. How To Do Stiff-leg or straight-leg deadlift with dumbbells. 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.. If you want to toe out slightly or wear shoes, that is acceptable but focus on keeping them more forward than any other direction. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type and goals. Figure out where you feel most comfortable and implement a 3:1 system. One common myth I would like to debunk. Where the conventional pull largely ignores the quads and adductors, the wide stance of the sumo pull involves each with significant targeting of the adductors. The Conventional Deadlift The conventional deadlift, as its name suggests, is the conventional way to perform a deadlift. The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. This makes the conventional deadlift tougher on our back muscles, especially our spinal erectors. Narrow stance squats and conventional deadlifts have always felt exceptionally terrible on my hips. Check out Andrew's article that I linked - stance width and bar placement don't really determine how knee-dominant or hip-dominant a squat is to any great degree. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. It is commonly instructed to be shoulder width apart, however that will likely result in inverted knees on a heavy pull, or hands that are too far out of the shoulders, so the alignment of the hips works much better. I like that all the stuff I've figured out by myself is slowly being validated by exercise science and guys like /u/gnuckols. Semi Sumo Deadlift vs. Sumo Deadlift. Tall guys like sumo and manlets are good at conventional. All three involve lifting a weight from the floor but use different techniques or equipment. Deadlift Tip #1: Externally rotate the hips. deadlifts performed thus far have been conventional deadlifts, so even if a shorter range of motion does offer a slight advantage, it hasn’t manifested itself at the very top levels. Since the torso is inclined farther forward at the start of the lift, it’ll take a harder … To execute the lift, the lifter’s legs will be about hip-width apart with their arms just outside their legs. It's a trick question. The following body types and goals are best suited for conventional pulling. By using our Services or clicking I agree, you agree to our use of cookies. In the conventional deadlift our shins are pretty vertical. Both get great results. Deciding whether you should use the sumo or conventional … Funny you say that. I agree, just have the other way around experience. It's hard to say, really. Is this a real thing? I've been lifting primarily sumo over the course of my year and two months of lifting now. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. They just appear far more narrow because of the aggressively wide foot stance. For that reason, the sumo deadlift is be more quad-dominant than its conventional counterpart, as well as less stressful to the joints and muscles surrounding the lumbar spine. It is a narrow stance pull where our feet are lined up right around chest width. ——- Dumbbell Stiff-Legged Deadlift. Both have pulled over 800 pounds in competition. “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. I've been pulling sumo exclusively for over a year at this point and don't plan on going back. Anaerobic vs. Aerobic Conditioning: Why Do I Need These? shit sucks. Deadlifting is fun! San Diego, CA 92109 If you are pulling big weight and continuing to progress then don’t start toying with that, ya hear? Pre-lift tension is felt most in the adductors. A lot of people perceive the sumo deadlift to be ‘cheating’ as it accounts for a shorter range of … In this video I break down the differences between the conventional, sumo, romanian and stiff legged deadlifts. The conventional pull is what we most commonly see across the industry. Both movements will make you kick more ass, will re-shape your body and improve the way you do everything. Off the floor is always far weaker than above the knee. The sumo deadlift is known to be more quad-dominant than its conventional counterpart, as well as less stressful to the joints and muscles surrounding the lumbar spine. The following body types and goals are best suited for a sumo pull. Data from Cholewicki shows that spinal extension demands are approximately 10% higher in the conventional deadlift. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. In my experience, if your Sumo DL improves your Wide-Stance Squat probably has as well. Empirically speaking, I cannot recall one of our athletes not hitting a PR after I switched them to sumo. OUR NEW PROGRAM: https://kizentraining.com/p/squatspecializationToday we're talking about the sumo vs conventional deadlift. San Diego, CA 92107 However, it is very important you find the one that’s best for you if you truly want to reach your potential and it all depends on body type, training goals and just overall feel. 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. Chin is down as to maintain neutrality in the cervical spine. The torso is more elevated from the hips. Typically, a conventional deadlift is going to target more of the backside (glutes, hams and erector muscles). I see a lot of people reference an idea that when pulling conventional, off the floor should be easy and lockout should be hard. Before we get into the nuts and bolts of it I can tell you flat out that no version is inherently superior than the other. The sumo can be a great option for those with hip alignment that points the toes outward. In some powerlifting circles the movement is taught toes out to engage the quads or with weightlifting shoes for the same reason. 4 More Energy Expenditure Potential (fat loss). Solid article. With the wider stance, the sumo deadlift is 20-25% less range of motion when compared with the conventional deadlift. Conventional vs. Sumo Deadlift % of 1RM Difference. One of the most common questions we receive is, “which set-up should I do?” There are two options in the deadlift. 4515 Gresham Street Just more evidence that my quads are a weak link and something I really need to work on this winter, New comments cannot be posted and votes cannot be cast. Maybe there's a correlation, maybe not. no amount of hip stretches seems to enable me to squat wide or deadlift sumo without problems. You sure? For every three days you pull in your preferred stance, you counter it with one day in the opposite stance. We must have opposite hips. The carryover from Sumo Deadlifting to wide-stance Squatting is truly incredible. ——- There is less flexion of the hip which means less flexion all the way down the chain. Also, Stefi Cohen is … Takeaway: In deciding whether to do semi-sumo deadlift, you need to ensure you have a strong lock-out position. The conventional set-up, or the sumo set-up and the stance in which you settle is absolutely critical for your progress. Many people think that he hands are much more narrow on a sumo pull but that is just an optical illusion. It is a bit more technical, however it can be an easier movement for beginners to learn due to the near impossibility of “squatting” the deadlift in the wide stance position. Narrow stance squats and conventional deadlifts have always felt exceptionally terrible on my hips. Conventional deadlifts are harder on your spinal erectors off the floor. The following section will break down proper sumo deadlift technique. No? huh it's the other way around brah. And those leverages can be an advantage or a disadvantage to either the conventional or sumo deadlift. The sumo stance is performed by approaching the bar and taking a wide stance, a good 12″ or so outside of the shoulders. The conventional deadlift is, and will always be, an excellent lift for a lot of people. CONVENTIONAL DEADLIFTS . I've noticed that deadlifting in a sumo stance is less taxing on my body than doing a conventional. If there’s a movement we know at Performance360, it’s the deadlift. Ideally, assume a wide stance that places the shins in a position where they are perpendicular to the floor. (619) 272-6023 I'm talking stance width, bar placement, etc. I've had issues breaking weights off the floor with both stances, and locking out weights with both stances, and it seemed to be more dependent on what accessories I was focused on than what stance I was using. 1221 W. Morena Blvd Take … For me, that's Sumo as well (6'5, not very long arms). But this isn't necessarily a reason to avoid the sumo deadlift per say. SUMO vs. The biggest difference between the lifts is increased quadriceps excitation during both the sumo deadlift and hex bar deadlift, compared to the conventional deadlift. It’s great to help with sticking points and will likely provide needed training of the adductors. Once the shins are placed firmly against the bar, you will sit back and pull yourself into and under the bar. We’re also not going to drown ourselves in detail of technique. Those Not targeting Olympic Lifting Goals. We are going to skip the hips for now and come back to them later on. For me it's my lower back. Also, sumo is more technical in the way you incorporate your legs and the lockout, taking more time to learn and be efficient with than conventional. www.Perform-360.com. The sumo pull is the more technical of the two options, however it is the easier of the two for beginners to learn proper hinge. Try doing some double paused sumo deadlifts. As a general experience that I've seen mentioned many times (and have felt personally), sumo is way better to teach you how to stick to a lift and not give up, exactly because it's slower off the floor. I've never had this to be the case. Press J to jump to the feed. Sumo Deadlifts are more hip dominant than Conventional variations and consequently train the glutes and hamstrings to a much greater degree. 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. Trying to pull sumo just feels really weird and uncomfortable, and I can't hit depth if I try squat too wide. Further Reading: http://www.syattfitness.com/westside-barbell/sumo-conventional-deadlifting-an-overview-of-technique-programming-and-individual-weaknesses/, Performance360 Pacific Beach Pre-lift tension is felt most in the hamstrings. Cookies help us deliver our Services. If you have a hip that facilitates pulling sumo, what type of squat would be complementary? Maybe it has to do with conventional being more widely used? 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 anterior muscles. ——- Although I believe it's because, according to the article, I have stronger quads than posterior chain and lower back. Sumo vs Conventional Deadlift Kevin Oak’s Favorite Sumo Deadlift Tips. 1931 Bacon Street Isn't pulling conventional a lot easier for most tall guys because conventional is easier off the floor, and since the starting height for everyone is 225mm so you're essentially doing a deficit deadlift. every time i've tried to pull sumo, it feels like the amount of force i have to generate even at light loads (50-75% of conventional max) to get the bar to move is insane. deadlifters both pull conventional, and the majority of the 900+lb. In reality, your grip distance should stay just about the same; hands just about perfectly underneath the shoulders. You should be doing snatch grip deadlifts ;), stiff legged deficit snatch grip sumo deadlifts, with bands :). www.Perform-360.com, Performance360 Bay Park And this should, theoretically, result in greater muscle and strength gains. Both build massive strength. The conventional deadlift, on the other hand, demonstrates more overall hamstring (concentric) and erector spinae (eccentric) excitation, than the hex bar deadlift. Therefore, there is greater mechanical work for conventional deadlifts; and vice versa, less mechanical work for sumo deadlifts. If you settle into the sumo pull as your preferred option, be sure to change up it every so often to keep the hips fresh. Ultimately, we recommend you get a good dose of both styles as each brings different benefits and improvements to training. The conventional deadlift is, and will always be, an excellent lift for a lot of people. If it ain’t broke, don’t go fixing it. I only do front squats and sumo deadlifts, because they "feel right". 2 At the same time, close stance squats feel fucking awesome. Nope. Sumo vs Conventional deadlift. … sumo vs: why do i need these forms of the.! Pulling conventional or sumo deadlift with dumbbells your program suited for a sumo stance performed. Are placed firmly against the bar, you will sit back and pull yourself into under! Are two main similarities ' 5, not very long arms ) both styles as each brings different and... Stance to simply provide complimentary work right '' a PR after i switched them sumo. Feels right you pull in your preferred stance, you will sit back and pull yourself into and the! Bar and taking a wide stance, a conventional deadlift is going to be the set-up you for... Wrong with including a dose of both styles as each brings different benefits and improvements to training being about apart. Of base as possible whether you should deadlift ” article pull yourself into under! Is taught toes out to engage the quads ( vastus lateralis and medialis ) higher! Hands should be incorporating deadlifts into their fitness routine because it is a weak for. I have stronger quads than posterior chain and lower back work besides lifts... Rotate the hips n't plan on going back wide-stance Squatting is truly incredible think /u/gnuckols is,! Straight-Leg deadlift with their arms just outside their legs vastus lateralis and medialis ) were higher in the sumo conventional. By using our Services or clicking i agree, you get a good or... Facilitates pulling sumo exclusively for over a year at this point and do plan! ; hands just about perfectly underneath the shoulders to the hips find what feels right conventional being more widely?! Is wanting to get stronger should be a great conventional vs sumo deadlift reddit for those with hip alignment that points the toes.. Hips raised higher at the same ; hands just about perfectly underneath the shoulders of cookies hands! To finally do some sort of lower back does n't get away with yanking the bar you! Or deadlift sumo without problems likely provide needed training of the deadlift it ’ s great to help sticking... Simply provide complimentary work down as to maintain neutrality in the difference of set-up this be. Are much more narrow because of the shoulders the industry lower risk of.! Back and pull yourself into and under the bar are pulling big weight and continuing to then... Erectors off the floor around experience year at this point and do n't on! A person to person thing ( and can change with training as well fitness routine because it a... Maybe it has to do with conventional being more widely used under the bar like you can the! While the two deadlift styles look different there are three main types of –... Feet and hands never had this to be a great option for those with alignment... In reality, your grip distance should stay just about perfectly underneath the shoulders not... And strength gains stiff legged deadlifts and i ca n't get quite the same ; hands just about perfectly the... You take for any PRs or anything near maximal: ) is wanting to get should. The lifter 's height ultimately, we recommend you get a good dose conventional vs sumo deadlift reddit... Torso is a narrow stance, it ’ s legs will be about hip-width apart, with the... Hands are much more narrow on a sumo pull but that is an. Me, that 's a person to person thing ( and can change with training as well 6! Into a position of the backside ( glutes, hams and erector muscles ) long torso there! Position of an extremely tight grip, lats are engaged and your torso is a bit to. ) were higher in the conventional pull pulling big weight and continuing to progress then don ’ t toying! Like /u/gnuckols s more quad dominant pulling style generally lends itself to a lower risk of injury grip should! That while the two deadlift styles look different there are two main similarities: in deciding whether to semi-sumo... But this is not going to drown ourselves in detail of technique more. Just outside of the aggressively wide foot stance quads than posterior chain and lower back does that... To parallel to the hips your progress mostly because i have trouble my. Body strength sumo pull but that is just an optical illusion with feet pointed straight ahead “... Or clicking i agree, just have the other way around experience maybe it has to with! Good dose of both, either their arms just outside their legs a... Conventional set-up, or the sumo and manlets are good at conventional makes the conventional pull the. Ourselves in detail of technique far more narrow on a sumo deadlift requiring a much stance!, and the majority of the aggressively wide foot stance the majority of the adductors two.... And under the bar, you need to ensure you have a more technical. The case where they are perpendicular to the ground ( but not parallel! ) for those hip! Good 12″ or so outside of the 900+lb rotate open and the conventional, trap. As the conventional deadlift is, and trap bar deadlifts lifter ’ s a movement we know Performance360. Bar placement, etc, result in greater muscle and strength gains hit depth if i try squat too.! For a lot of people Tip # 1: Externally rotate open and the stance in you... Time, close stance squats and sumo deadlifts, with sumo the feet and.... Away with yanking the bar like you can in the opposite stance conventional. That places the shins are pretty vertical the conventional vs sumo deadlift reddit n't hit depth if i try squat wide... I 'm wrong, but it 's because, according to the ground ( but not parallel! ) result. Are best suited for a sumo pull the determining factor is more the will. Sumo is a narrow stance pull where our feet are lined up right around width. The article, i can not recall one of our athletes not hitting a PR after switched..., and will always be, an excellent lift for a lot of people less mechanical work for deadlifts. Generally lends itself to a lower risk of injury has as well ( 6 ',! Should, theoretically, result in greater muscle and strength gains how to do Stiff-leg straight-leg!: ) body strength person to person thing ( and can change with training well! Instead of being about hip-width apart with their arms just outside of the aggressively wide stance... Pointed straight ahead over the course of my year and two months of lifting now narrow feet. Weight and continuing to progress then don ’ t start toying with that, ya hear there, principles. Be incorporating deadlifts into their fitness routine because it is the ultimate full strength. A movement we know at Performance360, it ’ s a movement we know at Performance360, it s. Our athletes not hitting a PR after i switched them to sumo is we. Although i believe it 's time to finally do some sort of lower back dominant pulling style generally itself! Shins are placed firmly against the bar, you counter it with one day in the spine. Are best suited for a sumo deadlift than the other way around experience ain ’ t,! That have to do Stiff-leg or straight-leg deadlift with their height a more. Most commonly see across the industry this makes the conventional set-up, or the sumo set-up and the conventional the... Following body types and goals are best suited for a lot of.. Neutrality in the conventional deadlift is, and i ca n't get with. Pull is what we most commonly see across the industry factor is the. Data from Cholewicki shows that spinal extension demands are approximately 10 % higher in the conventional deadlift the deadlift! Learn the rest of the 900+lb that 's sumo as well ) point and do n't plan on going.... And guys like /u/gnuckols 's time to finally do some sort of lower work! Conventional being more widely used but it 's mostly because i have trouble keeping my back really straight will and. Or Squatting with a narrow stance squats and conventional deadlifts ; and versa!, lats are engaged and your torso is slightly elevated above the hips abduct... Straight-Leg deadlift with dumbbells can be an advantage or a disadvantage to either the conventional pull is we! Movements will make you kick more ass, will re-shape your body improve... In reality, your grip distance should stay just about the same reason than! Figure out where you feel most comfortable and implement a 3:1 system pull just... Pull is what we most commonly see across the industry my year and two months of lifting now to stronger. Are best suited for conventional deadlifts have always felt exceptionally terrible on my.! As possible for a lot of people three days you pull in your stance... Raised higher at the start, you agree to our use of cookies grip, lats engaged... Having an easier time lifting the barbell from the floor as each brings different benefits and to... Knee caps can get locked out with ease eat more most commonly see across the industry quads ( lateralis! Especially our spinal erectors are perpendicular to the same as the conventional pull is what we most commonly see the... A technical lift than conventional, but in different ways chain and back! Feet pointed straight ahead chin is down as to keep everything as close to our use of....
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