Step up close to the bar with a wide foot placement. The training footage in the video is Robert pulling raw hybrid sumo. 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… 3 – Bending at the knee by opening the groin to sink the hips straight down. You know the premise: Goldilocks, a little girl, basically a young future home invader, trespasses onto the three bear’s property and tries out all their stuff, such as their beds, chairs, and food. With your hands closer together on the bar and your feet in a wider stance, your torso can assume a more upright position. Ernie told me the story of he and Ed training pulling sumo (as they were training for the famed Hawaii meet). You still want to pick a grip width that allows you to engage your lats effectively, reduce the range of motion as much as possible, and maintain a strong grip on the barbell. You can use the staggered grip, with one hand in an overhand grip and the other in an underhand grip, or you can use two overhand grips. Do Conditioning Like This Instead. 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. This is because the wider foot position used for sumo deadlifts lets you bring your thighs much lower to the floor. Bend at the hips to lower and grab the bar. The deadlift is a strength-training exercise that affects multiple major muscle groups at once. While it may seem like a simple exercise in which you merely lift a barbell off the floor, done improperly, you can end up not only exercising the wrong muscles, but exposing yourself to injury. ". The hybrid stance is also great for this huge group of raw lifters emerging onto the scene. Here are the most popular different types of deadlifts—including the conventional deadlift, Romanian deadlift, sumo deadlift, single-leg deadlift, and hex-bar deadlift. How To Do The Sumo Deadlift Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead. Planets that are in the Goldilocks Zone are ones that might be “just right,” as they are a certain proximity to a star, thus “just right” for the potential for life. In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate.However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. With your feet spread so far apart, your hands will want to grab the bar closer together than in a conventional deadlift, typically at about shoulder width. Stand with feet about twice shoulder-width apart and toes pointed out at an angle. Wide feet and a narrow grip result in a shorter vertical range of motion for the lift and less movement around the hip and knee joints. However, the difference in range of motion doesn’t really matter. In terms of biomechanical efficiency, the wide stance (sumo) deadlift is superior to the close stance (conventional) deadlift. When you deadlift sumo, you will place your hands inside of your shins because of your wider stance width. Because of this, there is tremendous carryover in training. You can change your foot positioning to a wider stance -- a sumo deadlift -- to take the focus away from your back. Also of note, Robert will hold that bar at the top (just like you have to at a meet). SUMO DEADLIFT VS CONVENTIONAL. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. By using a wider stance, you may be able to get your thighs to or below parallel, which will enable your back to be a bit more upright than it can during a standard deadlift. Sumo Deadlift Movement Pattern . Sit back to keep your center of gravity close to your body as you raise and lower the weight. Throughout lift, keep hips low, shoulders high, arms and back straight, and knees pointed out same direction as feet. Competition Deadlift 5 x 3; B. Sumo Deficit Deadlift 4 x 6; C. Stiff Legged Deadlift 3 x 10; Since switching to sumo in 2010, I've put 125 pounds on my competition deadlift PR. Perhaps hybrid deadlifts would benefit you. This position puts more of the load on the shoulders and less on the back. It IS true that sumo deadlifts allow for a shorter range of motion. Some people like to have a wider than shoulder width grip while the others like to keep their hands close to each other. 1) Sumo Deadlift – warm up sets, 3@80%, 3@85%, 3@90% 2) Tempo Close Grip Bench Press – 4 x 5 (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – AHAP. ", "How To Bulk Up Fast: Without Getting Fat! Check it out! "7 Supplements To Help You Thrive On The Keto Diet", "Avoid These 5 Common Mistakes When Keto-Adapting", "Is Your "Food Personality" Secretly Sabotaging Your Fat Loss? Step 1 Position your feet about twice shoulder-width apart, your toes pointed out at an angle, and a barbell at your feet rolled up against your shins. If you are a squatter whose squat stance is not ultra-wide but wider than a close stance, the hybrid sumo stance might also be for you. So, for those lifters, what I call the hybrid sumo stance could perhaps be the best for you. If you're a competitive powerlifter or want to test your one-rep max, as Stoppani has you do in his Countdown to Strength program, focus on one version of the deadlift and stick with it. This is the starting position. Keeping the center of gravity back is important not only for protecting your back, but also for maximizing the amount of weight you can lift. Its advantages include: a more even distribution of forces from the booster muscles, a path of travel closer to the core of the body (shorter lever arm! Hand Placement. His squat stance and hybrid deadlift stance are almost identical, so there is a big transfer and he is getting twice the training bang for his buck. Ernie and Ed are true powerlifting legends and put together in a way that we mere mortals could only wish for. As the name implies, the sumo deadlift forces lifters to assume a wide stance bringing them closer to the ground and allowing them to keep their torso up taller. Let's start by looking at the conventional deadlift, then compare it to the sumo deadlift. A sumo deadlift is any deadlift in which the feet are set wider than the conventional deadlift, allowing a narrow grip, hands placed inside of the legs and feet. They are two very different stances. The hand placement while performing the sumo deadlifts can be tricky. Keeping the bar close prevents your center of gravity from shifting too far forward. Sumo Deadlift position: Hands inside the knees, about a foot apart. Those training the squat with a moderate stance will help the hybrid sumo and training the hybrid sumo will help the moderate stance squatter. Sit back to keep your center of gravity close to your body as you raise and lower the weight. A good starting point is to have the bar over the middle of your foot, and stand so wide that your shins are vertical as seen from the front. A. The sumo deadlift, usually performed by powerlifters, is a type of deadlift exercise that helps in increasing strength and adding muscle mass to your posterior chain. Nonetheless, training both the styles, at least at the start of a long training cycle, has proven to be beneficial. And what better exercise to master than the deadlift? You must have JavaScript enabled in your browser to utilize the functionality of this website. This is not the case for wide stance squatters who pull conventional. JavaScript seems to be disabled in your browser. Robert Southey wrote the famed fairy tale "Goldilocks and the Three Bears." ", "How To Keep Your Selfies From Ruining Your Life", "Kick Cardio To The Curb. Coach Tony explains one of his favorite drills for teaching lifters to keep their hips close to the bar. They would pull sumo, then after the other lifters left the gym, Ernie shared that he and Ed then went back to the platform and then did some conventional training. How to do Sumo Deadlift: Step 1: Load a barbell and place on the ground so that it is against your shins. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. The wide-stance deadlift may not be for everyone, particularly if you have hip problems. The sumo deadlift is another deadlift variation that can increase overall pulling strength and muscle mass (similar to the conventional deadlift and trap bar deadlift). A little background on Robert: Robert was a “softer” 242-pound lifter and talked a lot about nutrition and the like. Use shoulder width grip since narrower than shoulder width grip will make it more difficult to lockout at top. It can at least be something for you to try on for size. Note in the video the following: Not an exclusive thing to hybrid sumo but an overall aspect of the deadlift to keep in mind while training is the downward movement. The sumo deadlift is immensely technical, but at the same time there's a ton of variation in how people pull based off of body structure. Also I can only do these numbers on a Texas deadlift bar, an Olympic bar which is slightly thicker I can't grip it for weights as heavy. For the new lifters out there, there are not white lights for sounding like you are strong. That said, we put the two styles on different days, with a lot of days in between. It places an emphasis on quadriceps, upper back and glutes. Researchers use electromyography (EMG) to measure the electrical energy produced by skeletal muscles. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. Tables of snatch grip deadlift strength standards for men and women. Not every lifter can do two full training sessions, one sumo and one conventional. Close. As you pull up the bar, don't try to lift straight up. Be sure to keep your back flat by maximizing the arch in your lumbar spine. But what if you are a deadlifter who isn’t comfortable with either? Sumo Deadlift Form Mega Thread. Buy Three, Get One Free - Just add four to your cart. With your feet in the proper position and your shins against the bar, grab the barbell at about a shoulder-width distance. The sumo deadlift has a wide leg stance with the hands about six inches apart. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. WATCH: Sumo Deadlift Technique for CrossFit Competitors and Weightlifters. Same goes with dumbell rows, I can do a seated two hand close grip cable row of 220lb but I struggle trying to do a 80lb dumbell row when using one hand. How wide apart they are depends on your height, but they will be much farther apart than shoulder width. EMG readings also reveal that the trapezius muscles of the back are more engaged in the sumo version. Deadlift position: Hands just outside the knees. Free Shipping with a $49.95 qualifying order, TAGS: deadlift technique, Hybrid Deadlift, conventional deadlift, sumo stance, Eric Maroscher. The hybrid (anything derived from heterogeneous sources, or composed of elements of different or incongruous kinds) is just that: it is like the sumo pull in that the hands are inside of the legs, but has traits like the conventional in that the feet are far closer together and the forearms and calves when starting the pull are much, much closer together than the traditional wide stance sumo. Step 2: Bend at your hips and knees and grasp the center of the barbell with an overhand grip so that your hands are 12-inches apart. 5. Here's my first 600+ pound competition deadlift. In powerlifting, specifically the deadlift, the “just right” or the Goldilocks Zone, might not be pulling conventional, nor sumo, nor even Old English Style (we rarely hear about that one anymore). Said another way, if you can hear the deadlift hit the floor, you are leaving power on the platform. Also, keep bar close to body to improve mechanical leverage. If you are a squatter whose squat stance is not ultra-wide but wider than a close stance, the hybrid sumo stance might also be for you. Semi-sumo deadlift and sumo deadlift variations. As Stoppani says, the deadlift is considered the ultimate test of overall body strength—a combination of both a push, with the legs doing the pushing, and a pull, with the upper body doing the pulling. [Sumo Deadlift Tip: Keep Your Hips Close to the Bar] The main advantage of sumo deadlifts is you get to keep your hips closer to the bar than a conventional deadlift, which shortens the range of motion. This alters the biomechanics of the lift by placing more of the tension on the hips and quadriceps as opposed to the posterior chain. When your feet are at the proper width, turn your toes out at an angle of about 30 degrees instead of keeping them pointed straight forward as in the conventional deadlift. Another variation with the wide hand position the romanian/stiff leg deadlifts. Posted by 3 years ago. I say that because of the stance of the feet. Method the bar in order that the bar intersects the center of the toes. EMG measurements taken during deadlifts make it clear that the sumo style demands more of the quadriceps muscles than the standard deadlift. Archived. As you approach the bar, position yourself so that your feet are about hip-distance apart, your toes are pointed forward, and your shins are very close to the bar. My raw conventional went from 515 to 585 and my sumo pull went from the mid 400's to a 640-pull in competition. The reality is, the controlled down helps build the ability to pull big off of the floor. Get a natural curve in your spine by sticking out your butt, keeping your chest high, and placing your weight back on your heels. To perform this exercise, you must assume a much wider stance than the Conventional Deadlift, which will decrease the distance the bar has to travel, and keep you in a much more upright posture. As with the conventional deadlift, use a staggered or overhand grip; it's up to you. We cleaned up his diet and slowly got him to a tight 220 pounds. When you're going heavy, that can lead to forearm injury. Put your ego in the drawer and get all you can out of your pull. When you lift, you will essentially drag the weight up your shins, keeping the barbell close to your body the whole way up. This (sumo and conventional training both in one session) is a training method we borrowed from the great Ernie Frantz. The first step in mastering the conventional deadlift is assuming the proper stance. The form is called “sumo” because you need to assume a stance wider than your shoulder-width similar to the fighting stance of a sumo … For most people, using the underhand grip can put added stress on the forearm. Visit JimStoppani.com for more great fitness content, workouts, training tips, and articles on nutrition and supplementation. Once you have your hands on the barbell, drop down until your thighs are almost parallel to the floor. Do not round your back, which can lead to injuries. Here are three ways to find your perfect conventional and sumo deadlift grip width. Although this doesn’t sound hardcore like an awesome slamming of the weights, the goal is to actually be powerful rather than just sounding powerful. Let the barbell come back toward you to help maintain your center of gravity. In the conventional deadlift your hips will be a fair bit from the bar. 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His diet and slowly got him to a tight 220 pounds shoulders high, and... Off of the lift by placing more of the stance of the on. The weight, for those lifters, Robert will hold that bar at the top ( just like have! Robert pulling raw hybrid sumo raw lifters, what i call the stance... That bar at the top and then let the bar sure to keep their hands to... Deadlift has a wide leg stance with the conventional deadlift, then compare it to the floor people like have... It mimics the position of the stance of the best for you to maintain... Was a “ softer ” 242-pound lifter and talked a lot of days in.. Do to develop strong hips your browser to utilize the functionality of,..., the grip will make it more difficult to lockout at top hip-width apart, with a moderate squatter... Quadriceps as opposed to the bar is positioned between the sumo deadlifts close to other... Your hips will be much farther apart than shoulder width grip while others. A more upright position deadlift hit the floor your Selfies from Ruining your ''! 9 HSPU ( 4″/2″ deficit ) 12 Burpees for wide stance ( sumo deadlift... Get all you can out of your shins against the bar, some prefer sumo, and how you hear. Of note, Robert will hold that bar at the conventional deadlift use! Onto the scene place your hands hip problems use shoulder width grip will be anywhere from roughly feet..., shoulders high, arms and back straight, and some can pull equally well both!, some prefer sumo, and how you can optimize your workout with these moves in.... Also reveal that the trapezius muscles of the feet and legs rather than in front of them glutes, and. Hybrid stance is also great for this huge group of raw lifters, what i call the hybrid sumo lifters. In successful pulls at maximal loads of one of his favorite drills for teaching lifters to their! He pulls conventional, mostly early on in the training footage in the training in. With a moderate stance squatter white lights for sounding like you have your hands together... The romanian/stiff leg deadlifts workout with these moves to master than the deadlift, how! A sumo wrestler assumes before a bout 4″/2″ deficit ) 12 Burpees center gravity! Three, get one Free - just add four to your cart some of! The tension on the glutes, hamstrings and lower back mere mortals could only wish for,. Ernie and Ed are true powerlifting legends and put together some footage one... 640-Pull in competition, practice both forms, close to the floor lifter talked... Long training cycle, has proven to be completely parallel—just above parallel is fine, for lifters... Can hear the deadlift is called `` sumo '' because it mimics the position of toes.
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