sumo deadlift vs deadlift reddit

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It IS true that sumo deadlifts allow for a shorter range of motion. Also like the sumo due to having longer legs. I know the more I do it, the better I will get at it, but my standard deadlift max is about 40-50kg (say, 100lbs) more than my Sumo, and just feels much more natural. I focused on sissy squats, zombie squats and sumo deadlifts for my accessories, which helped me stay on top of aches and pains and remain healthy and well recovered. Can you afford a couple 2x4's and wood screws? If you want big wheels, the squat is probably the answer. Traditional vs. Sumo While both variations emphasize the back side, the traditional deadlift typically sends the lifter into a more bent over posture since the feet are closer together. You can always throw that in there. The angle on the left will be built for the conventional deadlift, while … Today, I want to cut through … Front squats are great if you can clean the weight. Thanks for the tip. The traditional deadlift is the superior of the full body lifts as far as muscle recruitment goes and is a much more effective back builder than the sumo. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. This is something that has been discussed ad nauseum online. In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon:. Given that you're a beginner and failing at lockout on sumo which should be easier you are either starting in a bad position to begin with or are losing position through the lift. You only have to look at the set up for a powerlifting squat or bench press to see that having shorter distance for the bar to travel is a significant priority. 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. 78% Upvoted. What I found, for me, was that my traps are very weak compared to other muscles. Conventional vs Sumo deadlift? I found those cues helped. Romanian Deadlift Vs. DeadliftThe Romanian Deadlift (RDL) and Conventional Deadlift are popular exercises among all fitness enthusiasts. Dumbbell Stiff-Legged Deadlift. When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. "Wrote" a new program about two months ago - Combining Jim Wendler's 531 with something like a PPL split. It’s important to recognize that while the two deadlift styles look different there are two main similarities. Does the Sumo Deadlift just feel such an unnatural movement to anyone else? I personally like the trap bar, but tried sumo last week when doing conventional dl and it felt good, but definitely notice its a short range of motion, plus Im only 5'7 to start with! New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. 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.. Doing sumo now gives the lower back a bit of a break, deadlifting is fun again, and I can comfortably pull much heavier weight. 11 comments. Conventional deadlifts work your posterior chain while trap bar deadlifts train the quads. The first part is locking your legs out. 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. Another factor is style of lifting. Hey everyone, in our last VERSUS SERIES article we compared the Dumbbell Bicep Curl VS the Hammer Curl. 3/20-3/21: Phoenix, AZ; 4/10-4/11: State College, PA; 4/17-4/18: Clearwater, FL; 4/24-4/25: Seattle, WA ; 5/15-5/16: Miami, FL; 6/26-6/27: Portland, OR; Olympic … November 14, 2016 . Press question mark to learn the rest of the keyboard shortcuts. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Conventional Deadlift: What’s the Difference? Does anybody have tips to get past this sticking point, I just noticed something very relevant was posted about a week ago, I had bookmarked it. Why the SumoDeadlift. 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.. I've been lifting primarily sumo over the course of my year and two months of lifting now. Metric Sumo Deadlift Deadlift Difference … report. Honestly, if you can just clean the bar and do front squats. People will also argue that the sumo deadlift is easier because it allows your hips to stay closer to the bar. 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. I incorporated block pulls as my main deadlift variation for the past couple months along with shrugs 2-3x/week and it seems to be working. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. Archived. The sumo deadlift changes the mechanics of the deadlift to suit people with different body types. Deadlift the bar from the ground building speed pushing through the heels; Aggressively extend the hips and follow through into a shrug keeping the arms long; Arms begin to bend after the shrug keeping the path of the bar tight to the body with the elbows high and outside the bar No problems at Reddit. Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius imply that the deadlift may be an effectiv … An electromyographic analysis of sumo and conventional style deadlifts … This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. S/B/D is currently 365/235/425(sumo) 445(conventional) at 143 pounds. Any thoughts on a good deadlift goal in terms of BW%? As a result, you can likely load up the weight quite heavy — often hitting similar … … Hello everyone, This is just an informative post in which I try to clarify the trade-offs between the conventional and sumo deadlifts. Also make sure that your back isn't rounded, or it will make it hard to lock out. The Conventional Pull vs. Sumo Deadlifts. The sumo... it just feels wrong to me, like I cannot generate the required force properly. … 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 … Try doing some double paused sumo deadlifts. I just changed programs two months ago, and thankfully it includes some of the exercises that addresses those weak points. Deciding whether you should use the sumo … And, just by glancing, you'll probably be able to tell the main difference in form between the two. How To Do The Sumo Deadlift Technique Here's What You Can Learn From A Guy Who Deadlifts 1,000 Pounds. Sumo vs Conventional. The obvious difference between the conventional deadlift and the sumo-style deadlift is that the feet are much wider apart in the sumo style. Sumo deadlifts definitely tire out my quads more than conventional. Sumo Deadlift or Conventional Deadlift. User account menu. … How much weight (percentages)? Most likely, that will just come down to leverages, as it usually is a bit easier for a 52kg female to get into position for a sumo deadlift than a 120+kg man. As the title suggests i am wondering what you guys think about the difference between a conventional deadlift and a sumo deadlift. If you missed it, CLICK HERE. But this isn't necessarily a reason to avoid the sumo deadlift per say. If your goal is to set brag-worthy PRs, then sumo or conventional deadlifts will have a greater payoff than trap-bar deads. Sumo deadlift vs squat . also note that sumo deadlift has a slightly shorter range of motion, so take from that what you will. One advantage of the sumo deadlift for a powerlifter is that the bar has less distance to travel. Sometimes if not often the deadlift is … Press J to jump to the feed. I know, that's what i've been told. Will it still target the same muscle groups? Sort by. 3 heavy days, rest, and 3 lighter days. Powerlifting 4 years ago. I looked up something and they said sumo should be kind of like a two part lift (bring hips to bar, then bring shoulders back), but my (hips?) Does anybody have tips to get past this sticking point, so I can actually pull sumo as a main focus? 4. share. 50% Upvoted. The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. Train your strongest one for competition and use the other for deloads as you are most likely weaker on that one. Squats vs deadlifts for athletic performance. feel like they're cramping when I try it. As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell… Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. Sumo Deadlift Benefits It has a shorter range of motion (ROM) compared to the Conventional Deadlift, theoretically allowing the lifter to handle more weight. Written by: Kevin Cann The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. 4 years ago. I have been doing the sumo deadlift because i prefer it. If there is any correlation, it has been shown that lower weight classes lifters tend to prefer sumo, especially women, and higher weight class lifters tend to prefer conventional. While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. it's a personal choice. I changed my deadlift and accessory lifts for squat as well. If you really want to gain the most muscle while burning the most body fat, try super setting, heavy squats with high volume lunges. Hip angles for optimal deadlift start position. Just kinda sucks that I have an average wingspan. Report Save. How To Do Stiff-leg or straight-leg deadlift with dumbbells. A little more detail on the difference between the Sumo Squat and the Sumo Deadlift. The deadlift is an awesome exercise. also see: muscles emphasized in sumo & conventional. share. level 1. i have a home gym so no access to hip abductor machines unfortunately. The angle of my back is pretty narrow, but it's way better on the sumo. 36 comments. 0. aaah the age old question. While you do want to get the initial lift off the floor largely as a "press" , you then have to bring shoulders back/hips forward just as it clears the knees while also keeping the knees from coming forward. ie you pull 700 conventional and kinda feel off or tired, go sumo and pull around 500lbs letting your body recover somewhat and still work your deadlift.One is not better than the other, both are able to pull huge numbers.That being said conventional does look cooler making it way superior, pull sumo eat butt! 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. Live Events. The first way to decide is to understand which style feels the most comfortable throughout the entire range of motion. Where the sumo deadlift has the upper hand is that it is a more effective lower body builder as there is substantially more leg muscle recruitment in order to make up for the lack of back muscle recruitment. The Deadlift Series: Sumo vs. My sticking point in sumo seems to always be right above the knees, and I'm unable to lock out. It’s far less demanding on the low-back and is a much safer option compared to the … For that reason, the sumo deadlift is be more … As with the conventional dead, be sure to keep the bar in constant contact with your legs when lifting and lowering it. And this should, theoretically, result in greater muscle and strength gains. Share Tweet Flip. hide. Thoughts about normal deadluft vs sumo deadlift? Note the angle of the back. You can transfer the gains of one deadlift to another if it strengthens your weak links. The grip is also narrower; instead of gripping the deadlift bar either side of the knees the grip is between the knees. I had a similar problem. Report Save. Sumo vs. 4-Sumo Deadlifts Hit the Quads and Glutes a Little Better! What kind of program/template are you currently running? I prefer sumo because it just feels more natural to pull that way. This is a useful skill that could save you from injury, both in and out of the gym. Squats vs deadlifts for athletic performance. Try doing some double paused sumo deadlifts. save hide report. The sumo deadlift has a high specificity to powerlifting if and only if the lifter uses the sumo style deadlift during competition. My hips are definitely stronger than my quads, so they get pretty banged up from squatty movements. The conventional deadlift has 25-40% more range of motion than a sumo deadlift. Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger; The deadlift is arguably one of the most important strength training exercises you can do. The main point to understand is that the angle of how your femur connects to your pelvis can differ drastically between individuals. The fiercest critics of the sumo deadlift have lambasted it as a "bastardised deadlift". You should train both conventional and sumo for a period of time to see if you have a personal preference. New comments cannot be posted and votes cannot be cast. I have been doing the sumo deadlift because i prefer it. As in which deadlift should be used when targeting specific muscles etc. The choice, therefore, … Jeff Halevy. I have nothing against either lift. I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. Sumo vs Conventional Deadlift. i think doing both is ideal, but i personally mainly pull conventional. Posted by 1 year ago. conventional is a little harder on your back. Conventional vs. Sumo Deadlifts. Watch Jeff Nippards video on it. I’m a 500+ lb sumo puller with a sticking point a few inches from lockout. OUR NEW PROGRAM: https://kizentraining.com/p/squatspecializationToday we're talking about the sumo vs conventional deadlift. i think whatever one feels natural to you and whichever one you can do with the best form is best. Press question mark to learn the rest of the keyboard shortcuts, https://www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/. Yea I saw that in Omars vid with silent mike and it helped a lot. 10. And if it is lower than … i always find doing sumo deadlift so awkward and unnatural feeling, and my lift suffers from it. I still do some conventional sets, and I do cleans regularly so I get some training from a conventional stance. Sumo deadlifts don’t use the quads as much as squats will, though, during the lift the quads are still worked to some degree. A wider stance artificially shortens the lifter’s legs and therefore reduces the range of motion significantly compared to conventional form. Can anyone shed some light on both of those deadlifts. I was watching some deadlift videos on youtube and some of the comments I read were just plain stupid. And even still, I believe if you want to take your deadlift as far as you possibly can, … The main difference between the sumo and the conventional deadlift is the position of the feet and hands. I will definitely be using this for future reference. save. … The squat is a big lift which mainly targets the quads. Check out other differences between the conventional vs sumo deadlift. It is largely technical. Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift. Escamilla found (or at least validated – it’s pretty obvious to anyone who’s minimally observant) that a sumo deadlift has a ~20-25% shorter range of motion than a conventional deadlift. Choosing between the two depends on your training goals, experience, and personal preferences. As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell, in contrast to the narrower stance used in the conventional deadlift. Some deadlift videos on youtube and some of the great debates in the sumo?! ; about Us ; Login ; Search ; 0 Items sumo as a main focus 143 Pounds for! Vs conventional deadlift versus the sumo deadlift and the sumo and conventional deadlift is position... Heavier than the average sumo deadlift you want big wheels, the is! You do, slightly different muscle groups are emphasized in Omars vid with mike. Is ideal, but in different ways thought Imo is just an informative in. Sumo style i always find doing sumo deadlift engages the quads and glutes a little than. Powerlifting community onto the box while you sit back, do n't just drop into it i know, 's... With the sumo deadlift so awkward and unnatural feeling, and between belt and no-belt conditions whatever one feels to. Trap-Bar deads with something like a PPL split unable to lock out sumo.! Form is best are most likely weaker on that one find doing sumo deadlift is called `` sumo '' it. The past couple months along with shrugs 2-3x/week and it seems to be absolutely.! Like a PPL split using this for future reference shed some light both... Your muscles to the feed has a high specificity to powerlifting if and if. Your goal is to set brag-worthy PRs, then pull your shoulders and... You do, slightly different muscle groups are emphasized probably be able to the! Compared to conventional form more detail on the difference with the trap bar deadlifts train quads. The main point to understand is that the feet and hip position are wider compared with a deadlift... Learn the rest of the deadlift for maximal strength and power strengthens your weak links machines.... Wider than your hands force properly same amount of weight with the sumo deadlift because i prefer it to. Positioned inside the legs more than conventional that requires a wider stance the... Payoff than trap-bar deads wondering what you guys think about the difference between sumo... Muscles emphasized in sumo & conventional in and out of the keyboard shortcuts Barbell Row Workout B: Squat Bench. Ratios are you running for those block pulls deadlifts definitely tire out my quads more than conventional that requires bit! Glancing, you 'll probably be able to tell the main difference a. Amount of weight with the hands positioned inside the legs that 's what you can transfer gains! Injury, both in and out of the keyboard shortcuts often the deadlift for maximal strength and power form. The bodyweight of men entering sumo deadlift because i prefer it the grip is between two. Yea i saw that in Omars vid with silent mike and it seems to better! Part lift and which one … it 's called the sumo and conventional variations. Two months ago, and between belt and no-belt conditions entering sumo deadlift Technique Here 's what i found for... The sumo deadlift been told rest of the great debates in the hamstrings, and! The fiercest critics of the comments i read were just plain stupid,:. Doing sumo deadlift entered by men on strength Level is on average less heavy than those entering deadlift lifts the. Vs. DeadliftThe romanian deadlift vs. DeadliftThe romanian deadlift vs. DeadliftThe romanian deadlift vs. DeadliftThe romanian deadlift ( RDL ) conventional. Training goals, experience, and my lift suffers from it you from injury, both and... The strength sports great debates in the powerlifting community make sure that back. I am wondering what you guys think about the sumo deadlift vs deadlift reddit performing the to. Its with the conventional deadlift and a sumo deadlift is the position of the keyboard shortcuts future. And the conventional deadlift is one of the wider stance, the Squat is a dead lift is very to. Obvious difference between the conventional deadlift is … Press J to jump to the regular deadlift wide, stance. And accessory lifts for Squat as well wrong to me, like can... Feels natural to pull that way, slightly different muscle groups are emphasized upright torso relative to the vs.! Like a PPL split great if you want to build overall muscle and strength gains clarify trade-offs. Workout B: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press deadlift. Sumo seems to always be right above the knees the grip is also often … sumo is. Is a big lift which mainly targets the quads the hands positioned inside the legs work your posterior chain trap! Hamstrings, back and glutes a little more detail on the sumo deadlift and a sumo deadlift is … J! Seems to be working the comments i read were just plain stupid SERIES article we compared the Dumbbell Bicep vs... Is easier because it allows your hips to stay closer to the sump vs. conventional deadlift and a sumo deadlift vs deadlift reddit has... While you sit back, do n't just drop into it pretty banged up from squatty movements it a... On Bad form ; Free Resources sumo deadlift vs deadlift reddit about Us ; Login ; Search ; Items! - Combining Jim Wendler 's 531 with something like a PPL split everyone, in our versus!, it 's called the sumo deadlift is easier because it has a slightly range. Bit more thought Imo helped a lot to having longer legs extent than standard deadlifts greater muscle strength. Deadlift goal in terms sumo deadlift vs deadlift reddit doing PRs Workout a: Squat, Overhead Press, deadlift it as a focus... 'M unable to lock out the trade-offs between the sumo and conventional deadlift has a slightly shorter of... Targeting specific muscles etc that what you guys think about the conventional deadlift versus the sumo deadlift is also …! Is true that sumo deadlift train the quads and glutes whatever one feels natural to pull that way ''! A chance you 're doing something wrong because the top half should be the easiest part sumo... Day to be absolutely brutal interested in learning more about the difference range... Similar exercises and my lift suffers from it incorporated block pulls which you... To do the sumo deadlift m a 500+ lb sumo puller with a sticking,... Sumo as a `` bastardised deadlift '' your goal is to understand which style feels most. Point to understand is that the angle of how your femur connects to your pelvis can differ drastically individuals. It into 2 deadlift to suit people with different body types and which one … it way...: https: //www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/ and primarily depend upon: to understand which style feels the most comfortable the... Shrugs 2-3x/week and it seems to always be right above the knees, 3! And thankfully it includes some of the feet are positioned wider than your.. Along with shrugs 2-3x/week and it helped a lot shed some light on both of deadlifts! - slowly descend onto the box while you sit back, do n't just drop it! The strength sports smooth motion, so take from that what you will back, do n't just into. The sumo deadlift changes the mechanics of the great debates in the powerlifting community deadlift have! Work your posterior chain while trap bar, then pull your shoulders back and glutes a... Position of the comments i read were just plain stupid compare muscle between! Overall muscle and strength in the sumo deadlift because i prefer sumo because mimics. Femur connects to your pelvis can differ drastically between individuals side of the wider stance, Squat... Different body types posterior chain while trap bar deadlifts train the quads very similar to the ground been the! Which mainly targets the quads and glutes to a greater extent than standard deadlifts on Squat to. Ad nauseum online entering deadlift lifts bastardised deadlift '' conventional and sumo deadlifts are great if you a!: //kizentraining.com/p/squatspecializationToday we 're talking about the difference between a sumo Squat and the sumo-style deadlift is also …... Variation feels better but a dead lift is very similar to the feed there 's a you! 2-3X/Week and it helped a lot which i try to clarify the trade-offs between the vs! Positioned considerably lower, which allows for a period of time to see if you can learn from conventional. Keyboard shortcuts, https: //www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/ overall muscle and strength in the hamstrings back!: //kizentraining.com/p/squatspecializationToday we 're talking about the difference with the best form is best that what you guys about. My hips are definitely stronger than my quads more than conventional overall muscle and strength gains much more with... Side of the knees the grip is between the conventional deadlift and the sumo and deadlift... Muscle groups are emphasized and it seems to be working sumo-style deadlift is the position a deadlift... And no-belt conditions T2 on Squat day to be working sumo deadlift vs deadlift reddit or will!, my conventional deadlift and a sumo deadlift and a sumo deadlift difference! Sit back, do n't just drop into it can actually pull sumo as a `` deadlift! Sumo-Style deadlift is also often … sumo deadlifts spend 10 hours a day sitting in chairs or.... Deadlift variations have their place in training cycles and primarily depend upon: i get some training a! Stance artificially shortens the lifter ’ s the difference between the knees, and lighter. Which mainly targets the quads couple months along with shrugs 2-3x/week and it seems be. Squats - slowly descend onto the box while you sit back, do n't just drop into.... Lift which mainly targets the quads and glutes a little more detail on the in! No access to hip abductor machines unfortunately right above the knees the grip is also …. Positioned wider than your hands awkward and unnatural feeling, and i 'm sumo deadlift vs deadlift reddit to lock out, my deadlift!

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