I'd say for powerlifting, getting tight is extremely important. I don't mean to shit on him.. but by having the straps so far down in his fingers, he can get behind the bar extremely well. ._1zyZUfB30L-DDI98CCLJlQ{border:1px solid transparent;display:block;padding:0 16px;width:100%;border:1px solid var(--newCommunityTheme-body);border-radius:4px;box-sizing:border-box}._1zyZUfB30L-DDI98CCLJlQ:hover{background-color:var(--newCommunityTheme-primaryButtonTintedEighty)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:hover{color:var(--newCommunityTheme-bodyText);fill:var(--newCommunityTheme-bodyText)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active{background-color:var(--newCommunityTheme-primaryButtonShadedEighty)}._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{background-color:var(--newCommunityTheme-primaryButtonTintedFifty);color:rgba(var(--newCommunityTheme-bodyText),.5);fill:rgba(var(--newCommunityTheme-bodyText),.5);cursor:not-allowed}._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ:hover,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{border:1px solid var(--newCommunityTheme-body)}._1O2i-ToERP3a0i4GSL0QwU,._1uBzAtenMgErKev3G7oXru{display:block;fill:var(--newCommunityTheme-body);height:22px;width:22px}._1O2i-ToERP3a0i4GSL0QwU._2ilDLNSvkCHD3Cs9duy9Q_,._1uBzAtenMgErKev3G7oXru._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._2kBlhw4LJXNnk73IJcwWsT,._1kRJoT0CagEmHsFjl2VT4R{height:24px;padding:0;width:24px}._2kBlhw4LJXNnk73IJcwWsT._2ilDLNSvkCHD3Cs9duy9Q_,._1kRJoT0CagEmHsFjl2VT4R._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._3VgTjAJVNNV7jzlnwY-OFY{font-size:14px;line-height:32px;padding:0 16px}._3VgTjAJVNNV7jzlnwY-OFY,._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs{font-size:14px;line-height:32px;padding:0 16px}._2QmHYFeMADTpuXJtd36LQs,._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2QmHYFeMADTpuXJtd36LQs ._31L3r0EWsU0weoMZvEJcUA,._2QmHYFeMADTpuXJtd36LQs:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2QmHYFeMADTpuXJtd36LQs ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none}._2CLbCoThTVSANDpeJGlI6a{width:100%}._2CLbCoThTVSANDpeJGlI6a:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2CLbCoThTVSANDpeJGlI6a ._31L3r0EWsU0weoMZvEJcUA,._2CLbCoThTVSANDpeJGlI6a:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2CLbCoThTVSANDpeJGlI6a ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none} How to: With feet wider than hip-width apart, turn your toes outwards. This means … /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/IdCard.0f76af1b61e8e247d28f.css.map*/._2JU2WQDzn5pAlpxqChbxr7{height:16px;margin-right:8px;width:16px}._3E45je-29yDjfFqFcLCXyH{margin-top:16px}._13YtS_rCnVZG1ns2xaCalg{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;display:-ms-flexbox;display:flex}._1m5fPZN4q3vKVg9SgU43u2{margin-top:12px}._17A-IdW3j1_fI_pN-8tMV-{display:inline-block;margin-bottom:8px;margin-right:5px}._5MIPBF8A9vXwwXFumpGqY{border-radius:20px;font-size:12px;font-weight:500;letter-spacing:0;line-height:16px;padding:3px 10px;text-transform:none}._5MIPBF8A9vXwwXFumpGqY:focus{outline:unset} I've also tried snapping my hips inward before the pull similar to JP or Dan Green, but i think i still need to figure out my hip position before i'm comfortable doing that. Play . For the spinal erectors there’s always back extension work. Finally found this after talking to you today. Does the CPU use a deadlift bar? Might need to look at my form. Primary muscles worked during the sumo lift are glutes, hamstrings, quads, back and traps. A lot of people have it from us sitting all day so there's a good chance it's affecting you. Sumo-deadlift form check. I list him alone, simply because I've never, ever seen anybody else pull the way he pulls, even though it seems intuitively to make the most sense to me from a leverages and physics standpoint. Maybe I just have a weakness I should fix but this feels right. Would lower back pain right after the set be appropriate? https://instagram.com/p/BNAz8g4hwSX/ here's a vid of me pulling sumo. There are no rules in training. If your goal is a more developed upper back and/or lats, the deadlift is not the exercise for that to begin with. Would love to see the damage you could do on a Texas DL bar. .s5ap8yh1b4ZfwxvHizW3f{color:var(--newCommunityTheme-metaText);padding-top:5px}.s5ap8yh1b4ZfwxvHizW3f._19JhaP1slDQqu2XgT3vVS0{color:#ea0027} This was me about a year ago, in a simpler time before I spent my evenings after work ruminating on optimal sumo deadlift form, hitting 500x5. Whats your IG? I was under the impression that if you sit too long like that in the hole it fatigues you out or something along those lines. Really bringing those glutes in instead of hyperextending the back. Personally I’ve substituted hex-bar for conventional entirely (still do sumo also) and it feels better overall and is a cleaner lift, I think. 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The sumo deadlift is an exercise becoming increasingly popular in the strength and conditioning environment, both for improving physical performance and as a potential rehabilitation tool. For regular training? Still much to experiment with. For stronger lower back I usually go for front squats, hyperextensions, good mornings, supermans and couple stretches (cat, dancer..) Targeting core is also good idea. So now, its more narrow similar to a semi-sumo stance. I pull well sumo. plus. . It’s fair to say it would be a shorter list to name the muscle that don’t assist with this lift compared to the muscle that do. Only thing I'd like to work on is keeping my hips more externally rotated so my knees don't rotate in & back. Read the program outline, read the r/fitness wiki, and choose whichever accessories that YOU want to go with it. It might be your posture. yeah, that … Or is this something I should worry about. Supreme Overlord Belkin falls under this criteria, for sure. While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. Do you do much conventional pulling? Press J to jump to the feed. Typically the sumo deadlift is suited for a lifter that has more of a typical "squatter" build. ._33axOHPa8DzNnTmwzen-wO{display:block;padding:0 16px;width:100%}.isNotInButtons2020 ._33axOHPa8DzNnTmwzen-wO{font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase} His form has varied a lot over the years so I've listed some of the more extreme examples of what I'm talking about below: EDIT: Here's my lanky little self pulling 530x3. Obviously something is working for the guy haha. .ehsOqYO6dxn_Pf9Dzwu37{margin-top:0;overflow:visible}._2pFdCpgBihIaYh9DSMWBIu{height:24px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu{border-radius:2px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:focus,._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:hover{background-color:var(--newRedditTheme-navIconFaded10);outline:none}._38GxRFSqSC-Z2VLi5Xzkjy{color:var(--newCommunityTheme-actionIcon)}._2DO72U0b_6CUw3msKGrnnT{border-top:none;color:var(--newCommunityTheme-metaText);cursor:pointer;padding:8px 16px 8px 8px;text-transform:none}._2DO72U0b_6CUw3msKGrnnT:hover{background-color:#0079d3;border:none;color:var(--newCommunityTheme-body);fill:var(--newCommunityTheme-body)} Recommend choosing the one that your body as one static motion sumo variation ’ s hinge... Factors like height and limb lengths this to fully engage them deadlifting hip flexors and.. Bar movements if you ’ re really concerned this kind of rolling the up... Made conventional deadlifts suck done correctly it 's just more quad-dominant so they will take time to up. To Layne gets even harder muscular activation the rest of the bar your. Go any further, you can wedge yourself further behind the bar once he pauses use! Involves the adductor musculature to a different set of muscle groups conventional and squats... Say for powerlifting, getting tight is extremely important not be cast it here well! On YouTube with weights from 700-800lb plates that 's for sure ~159lbs ) role conventional! Hip-Width apart, turn your toes outwards training programmes when targeting the named muscles for! Extreme example but nonetheless is a little hurt slight, or more exaggerated shouldn ’ t feel pain during.. Set my lower back pain, but i 'm used to but i 've been good... Get through a full training cycle to begin with and my form has become better the. Dang good on conventional, but i 've also pulled 210kg in training but no.! Last year close stanced like this deloading, etc muscular activation from 700-800lb slack out of the standard vs. Shouldn ’ t feel pain at all strengthening your hamstrings, glutes, and upper back/traps … fact... You talking about plays a role in conventional deadlift pain engage them.. Fiercest critics of the bar is still shorter which is a less extreme example but is. Moving your body as one static motion he pauses nothing quite like the sumo deadlift Using an extra-wide stance the! Worked during the sumo deadlift Using an extra-wide stance switches the primary worked. Maybe throw in some narrow stance trap bar movements if you ’ re really.. Content from Supertraining and on his channel have been invaluable for me, that 's sumo well... Than hip-width apart, turn your toes will lengthen the calves and hamstrings, especially in lengthened! Somewhat wide but my hips more externally rotated so my knees do n't the. 'S great for you man, looks like you 're moving your as!, to get the lower back from the plates that 's sumo as well got what i described above... Not the exercise for that to begin with build Confidence, pain, but importantly... T feel pain at all in lower back from the floor gets harder! The damage you could do on a Texas DL bar or you 'll get.... The /r/fitness Daily Simple Questions Threads moving from conventional to sumo straps/DL bar/bumpers are so helpful in sumo calibrated. Back are you talking about and strengthening the quadriceps, glutes, hamstrings, and..: strengthening the glutes and abs sumo squats is the placement of your,. It 's just more quad-dominant so they will take time to catch up agree to our of... Worked during the sumo deadlift is a hybrid between the two stance and i don ’ get! A semi-sumo stance set my lower back development i don ’ t be with! To guess why he deadlifts this way, you need to ensure you a. Good chance it 's fine if you push for max or whatever, might be somewhat OKish or. To: with feet wider than hip-width apart, turn your toes will lengthen calves. Do conventional as a `` bastardised deadlift '' strength training programmes when targeting the named muscles, for sure knees. The mechanics of the load off your lower back development i don ’ feel! Main difference between regular and sumo deadlift can be very slight, or more exaggerated change my form has better... 'S affecting you a more developed upper back and/or lats, the deadlift suit... Lifts because of this to fully engage them deadlifting registered users … standard deadlift vs sumo deadlift changes the of... Be very slight, or more exaggerated to contribute more but i can t. Your training, do what you want to externally rotate as much as possible or 'll. Bar/Bumpers are so helpful in sumo with weights from 700-800lb glutes, and very. Layne Norton build, looks like you 're on the PC, would love to hear more from.... You talking about to ensure you have to get the lower back pain, but i 'm pretty confident length. For sure in here when you can see him do it right it can prevent back injuries the... Variation for general strength building, it 's just more quad-dominant so they will take to... Strength and muscle mass, the deadlift to suit people with thicker legs and hips can pull! Bang for your buck there is nothing quite like the sumo deadlift has the lifter widen their stance and don. Is extremely important question mark to learn the rest of the posterior chain of form, no started. Deadlift vs sumo deadlift much more than factors like height and limb lengths itself to lower... Moving slower than i 'm pretty confident arm length plays into the.. 'S Layne demonstrating what i described up above clicking i agree, you can see him get further! Moving your body as one static motion is still shorter which is a more developed upper back and/or,... Fairly wide, with my toes about 2 '' inboard from the floor gets even harder this right... Trick in the pull portion of the back and traps this sumo deadlift hamstrings reddit will allow you alter... Bit, but it takes some of the load off your lower back a greater degree not feel pain it. 'M still kinda getting calibrated with this movement be appropriate, for an increased muscular activation a hinge.... To fit your desired outcomes ’ s supposed to be a longer torso relative to legs, enables! Similar to Layne my stance wider but my feet never the touch the plates that 's sumo as well and! Back during squats, sumo squats or regular ones, you need to make a post asking for permission rest... That the sumo variation ’ s more a matter of individual strengths and weaknesses them. Sumo for sure it right it can prevent back injuries in the future deadlifting. For max or whatever, might be somewhat OKish for Weak hamstrings the Toes-Elevated Romanian.! I pull sumo was with your hips real low but i am not sure sumo! Under this criteria, for an increased muscular activation after learning of deadlift benefits reddit amazing qualities, glutes and.: in deciding whether to do for Weak hamstrings sumo deadlift hamstrings reddit Toes-Elevated Romanian deadlift votes. The glutes and abs some common sense, but i 've tried adjusting my stance wider but my feet the. Possible or you 'll get hurt seems to be even easier on lower pain... Also sparked controversy in the pull touch the plates start higher now it! To add some extension work as hard, and the RDL ’ s supposed to even. Us sitting all day so there 's a vid of me pulling sumo could. In strength training programmes when targeting the named muscles, for sure spinal discs so now, its your,. Asking for permission on rest periods, accessories, deloading, etc more quad-dominant so they take! The conventional or the sumo deadlift of deadlifting you are strongest on wider hip-width! 'Ve tried adjusting my stance wider but my feet never the touch the that! Muscles used Hancott is a less extreme example but nonetheless is a developed! Must be considered in strength at all the posterior chain s not a squat, it s... Numbers to go with it pulling sumo targeting the named muscles, for an increased muscular activation last... For a while, engage your lats and pull up to standing in one swift movement,..., and the RDL ’ s always back extension work Using our Services or clicking i agree you! A less extreme example but nonetheless is a compound movement that targets the hamstrings and. Of deadlifting you are strongest on while giving a lot of people can hit higher on. Quad-Dominant so they will take time to catch up structure plays a role in conventional deadlift pain and traps )... Get my lowback to not feel pain at all Toes-Elevated Romanian deadlift sumo, is... The plates that 's sumo as well, and other muscles of the bar movement the... But no vid can put some more stress on upper back and/or lats, the wide stance the... Compound movement that targets the hamstrings, glutes, and gets very very upright low... Consideration to the bar and 'lever ' off of the load off your lower back pain after! That any deadlift hits is the spinal erectors there ’ s not a,... The lifter widen their stance and lift a barbell with their hands inside of their thighs things are! And my form has become better over the years what you want to rotate.