Those Not targeting Olympic Lifting Goals. 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. Maybe it has to do with conventional being more widely used? The conventional set-up, or the sumo set-up and the stance in which you settle is absolutely critical for your progress. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Ultimately, we recommend you get a good dose of both styles as each brings different benefits and improvements to training. Anaerobic vs. Aerobic Conditioning: Why Do I Need These? (619) 272-6023 Correct Stance. For instance, a long torso means there is a greater moment arm from the shoulders to the hips. Once the shins are placed firmly against the bar, you will sit back and pull yourself into and under the bar. The conventional pull is what we most commonly see across the industry. 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. Their torso will typically be more bent over than a sumo deadlift with their hips raised higher at the start. (619) 800-2774 Generally anything that makes it to my knee caps can get locked out with ease. Data from Cholewicki shows that spinal extension demands are approximately 10% higher in the conventional deadlift. Take … Ideally, assume a wide stance that places the shins in a position where they are perpendicular to the floor. I only do front squats and sumo deadlifts, because they "feel right". Also, Stefi Cohen is … It is a narrow stance pull where our feet are lined up right around chest width. 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. Here are the differences between the semi-sumo deadlift vs. sumo deadlift: Your preferred stance should be the set-up you take for any PRs or anything near maximal. More Energy Expenditure Potential (fat loss). The torso is more elevated from the hips. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. Coulda sworn I heard someone say deadlifts. If there’s a movement we know at Performance360, it’s the deadlift. I've never had this to be the case. No? 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. While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. Deadlifts require a combination of both push and pull muscles – legs … So don’t fret. If it ain’t broke, don’t go fixing it. Semi Sumo Deadlift vs. Sumo Deadlift. San Diego, CA 92109 Press question mark to learn the rest of the keyboard shortcuts. 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. Takeaway: In deciding whether to do semi-sumo deadlift, you need to ensure you have a strong lock-out position. San Diego, CA 92110 The conventional deadlift is, and will always be, an excellent lift for a lot of people. Deadlift Tip #1: Externally rotate the hips. They are some tall guys who pull sumo. Funny you say that. The carryover from Sumo Deadlifting to wide-stance Squatting is truly incredible. 4 Try doing some double paused sumo deadlifts. 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. Someone say deadlifts? 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. The following section will break down proper sumo deadlift technique. But this isn't necessarily a reason to avoid the sumo deadlift per say. 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. I've noticed that deadlifting in a sumo stance is less taxing on my body than doing a conventional. Off the floor is always far weaker than above the knee. 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. Everyone who is wanting to get stronger should be incorporating deadlifts into their fitness routine because it is the ultimate full body strength. Therefore, there is greater mechanical work for conventional deadlifts; and vice versa, less mechanical work for sumo deadlifts. Both build massive strength. Pre-lift tension is felt most in the hamstrings. I've been pulling sumo exclusively for over a year at this point and don't plan on going back. If you have a hip that facilitates pulling sumo, what type of squat would be complementary? Figure out where you feel most comfortable and implement a 3:1 system. It’s great to help with sticking points and will likely provide needed training of the adductors. 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. For me, that's Sumo as well (6'5, not very long arms). It's hard to say, really. Dumbbell Stiff-Legged Deadlift. 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. Narrow stance squats and conventional deadlifts have always felt exceptionally terrible on my hips. Conventional vs. Sumo Deadlifts Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. www.Perform-360.com, Performance360 Ocean Beach Cookies help us deliver our Services. It's a trick question. (619) 378-0303 Your toes should be pointed straight ahead. ——- I like that all the stuff I've figured out by myself is slowly being validated by exercise science and guys like /u/gnuckols. Conventional deadlifts are harder on your spinal erectors off the floor. That's a person to person thing (and can change with training as well). The sumo deadlift, a popular alternative, is characterized by a wider foot stance with the hands placed inside the … The following body types and goals are best suited for a sumo pull. The conventional deadlift, on the other hand, demonstrates more overall hamstring (concentric) and erector spinae (eccentric) excitation, than the hex bar deadlift. 1221 W. Morena Blvd Narrow stance squats and conventional deadlifts have always felt exceptionally terrible on my hips. 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. SUMO vs. Trying to pull sumo just feels really weird and uncomfortable, and I can't hit depth if I try squat too wide. At the same time, close stance squats feel fucking awesome. Maybe there's a correlation, maybe not. 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. I've been lifting primarily sumo over the course of my year and two months of lifting now. Press J to jump to the feed. Deadlifting is fun! Both have pulled over 800 pounds in competition. ——- In my experience, if your Sumo DL improves your Wide-Stance Squat probably has as well. With the wider stance, the sumo deadlift is 20-25% less range of motion when compared with the conventional deadlift. OUR NEW PROGRAM: https://kizentraining.com/p/squatspecializationToday we're talking about the sumo vs conventional deadlift. Or for people to tell /u/WeaponizedSleep to eat more. And those leverages can be an advantage or a disadvantage to either the conventional or sumo deadlift. 2) Sumo Deadlift Form. http://www.syattfitness.com/westside-barbell/sumo-conventional-deadlifting-an-overview-of-technique-programming-and-individual-weaknesses/. Conventional vs. Sumo Deadlift % of 1RM Difference. Tall guys like sumo and manlets are good at conventional. That stuff should be done in person, anyways. If you read our stuff, you get it. Solid article. For every three days you pull in your preferred stance, you counter it with one day in the opposite stance. Sumo vs Conventional deadlift. We must have opposite hips. You sure? Sumo vs Conventional Deadlift Kevin Oak’s Favorite Sumo Deadlift Tips. 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. huh it's the other way around brah. The conventional deadlift is, and will always be, an excellent lift for a lot of people. Use some trial and error and find what feels right. 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. “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. If you want to toe out slightly or wear shoes, that is acceptable but focus on keeping them more forward than any other direction. One common myth I would like to debunk. Correct me if I'm wrong, but doesn't that have to do a lot more with their height? And this should, theoretically, result in greater muscle and strength gains. Use the opposite stance to simply provide complimentary work. All three involve lifting a weight from the floor but use different techniques or equipment. I prefer the sumo deadlift for a number of reasons, most notably the lower risk of injury and the stronger position it puts most people into, however that is simply my personal opinion as a coach. 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. 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. shit sucks. A lot of people perceive the sumo deadlift to be ‘cheating’ as it accounts for a shorter range of … 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. I see a lot of people reference an idea that when pulling conventional, off the floor should be easy and lockout should be hard. Since the torso is inclined farther forward at the start of the lift, it’ll take a harder … What we hope to do today is either introduce the sumo pull to you (if you’re CrossFit gym doesn’t let you pull sumo, switch gyms) or offer some broad stroke education on which style is best suited for your body type and skill set. This makes the conventional deadlift tougher on our back muscles, especially our spinal erectors. www.Perform-360.com, Performance360 Bay Park Pre-lift tension is felt most in the adductors. San Diego, CA 92107 In this video I break down the differences between the conventional, sumo, romanian and stiff legged deadlifts. 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. 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. We are going to skip the hips for now and come back to them later on. How To Do Stiff-leg or straight-leg deadlift with dumbbells. Sumo is slower to break off the floor and easier to finish out, while conventional is a bit easier off the floor and slower to lock out. The sumo can be a great option for those with hip alignment that points the toes outward. My sumo is probably 40kg ahead of my conventional right now, but if were to pull with a scared cat back, I could probably pull the same weight conventional. You should be doing snatch grip deadlifts ;), stiff legged deficit snatch grip sumo deadlifts, with bands :). 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