sumo deadlift or regular deadlift reddit

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Your lower back and quadriceps help you to slow down while running, by straightening your body. It's for this very reason that most coaches and elite lifters are now recommending a free-fall on the negative phase of the deadlift in order to avoid stress on the spine and hips. 0:00. While the conventional deadlift has a greater torso angle, the sumo deadlift should be performed with as much of an upright torso angle as possible. Posted by. 315lbsx3 sumo deadlift. The most obvious point that no one seems to talk about is the distribution of world records that belong to sumo versus conventional … Required fields are marked * Comment. A good deadlift engages and strengthens the lats, and yes, big lats are In general, the conventional deadlift uses more spinal erectors and hamstrings, while the sumo deadlift uses more quads and glutes. 0:00. Sort by. Romanian Deadlift is an option which can give you benefits of conventional Deadlift but still protecting you from lower back pain. With a dumbbell deadlift, each arm works independently – but still has to perform the movement in sync. I could pull 700 sumo but could barely pull 600 conventional. The starting position of picking up an atlas stone, sandbag, duck walk, and the now popular Ukrainian deadlift are all in sumo positions. Settings. However, these recommendations should be taken in context with the other factors suggested in this article, … 0 comments . Whether sumo or traditional, make picking weights off the floor should be a mainstay in your program. Conventional Deadlift Builds The Lower Back. 315lbsx3 sumo deadlift. It’s bad ass. Sumo Deadlift Form and Technique Points. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. This is a useful skill that could save you from injury, both in and out of the gym. Other Considerations: Power, Force, and Velocity. If you’re interested in knowing whether you should deadlift conventional or sumo, and which one will likely be stronger for you, then check out my full guide. For a start, deadlifts teach you how to lift heavy objects off the floor safely, using your legs and hips, and not your lower back. The sumo deadlift can be used as a regression for the conventional deadlifts and/or assist beginner lifters in learning proper hip flexion and extension mechanics in the deadlift. The ability to take a wider stance and remain upward with strong thoracic extension (Chest up) actually provides a lot of freedom and efficiency; while simultaneously improving posture and lower back strength. Close. The sumo deadlift just can’t replicate the spinal erector strength developed in the conventional deadlift, so it shouldn’t be neglected altogether unless an athlete is currently carrying a lower back injury. 3 hours ago . 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 Med Sci Sports … share. The conventional deadlift is a more compound movement meaning your arms work in conjunction with each other to move the bar. The This version of the deadlift differs from the sumo variant in that it takes a bit more stress off your quads, which essentially means you’ll be working your lower back a bit more in the motion. Wedge the hips in, rather than trying to stand. Sumo Deadlift The Distribution Of World Records . In fact, you should alternate between sumo and conventional deadlifts to fully reap the benefits. Sumo or Conventional? For instance, the conventional deadlift demonstrated significantly more mechanical work than both the sumo … This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. I suffered a herniated disc and had surgery to correct it a few years ago which has gone mostly well but I still strain my back every now and again. This will also position the shoulders directly over the bar, which will create the most optimal leverage for completing the lift. Be the first to share what you think! no comments yet. hide. Main Move: Work up to a 1 repetition maximum (1RM) in a variation of the Squat OR Deadlift.When working up to a 1RM in a variation of the Deadlift, do not use the competition version of Conventional or Sumo. report. 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. Your email address will not be published. It’s a legitimately documented benefit of Sumo Deadlifting – look it up. Even if an athletes’ sumo deadlift is their preferred stance in competition, the conventional deadlift can be an indispensible training tool to develop increased spinal erector strength. The sumo and conventional deadlift just aren't conducive for using accentuated negatives because the body isn't in an ideal position to absorb force during lengthening contractions. “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. Conventional vs. Sumo Deadlift: average arms, long legs, long torso. Athletes may choose to employ either the sumo or conventional deadlift style, depending on which muscles are considered most important according to their training protocols. Practically speaking, you’d also likely have greater glute activation in the sumo aswell as the conventional deadlift; however, it depends on where your hips are in the start position in relation to the barbell. Two popular deadlift forms are sumo and conventional. Sumo deadlift high pull movement pattern. Now that you know a little more about the sumo and conventional deadlifts you can apply those to finish this deadlift cycle strong and improve on not only both forms of deadlift, but also on other aspects of fitness like strength, power and athletiscism! Deciding Between the Conventional or Sumo Deadlift. In this week’s newsletter, we discuss the pros a Deadlift. Conventional deadlifts are most common for the average lifter and allows almost anyone to pick up heavy weight. Using a sumo deadlift stance and grip, stand until the barbell gets to mid/upper thigh height. Therefore, I think sumo deadlifts are preferred compared with conventional deadlifts. Posted by just now. There are many versions of the deadlift out there. Everyone has different strengths, weaknesses, weight, height, leverages, etc that there are just too many factors at play to give a simple answer. Ultimately, you need to consider all the points above and make your own conclusions. Log in or sign up to leave a comment Log In Sign Up. Submit a Comment Cancel reply. A very big topic for competitive Powerlifters to determine which style of deadlifting allows them to move the most weight. After a few years competing in strongman, I wanted to switch back to powerlifting. The conventional deadlift, because it is a complete hinge, stresses your hip joint more. Deadlift. by Coach Matt. However, my sumo deadlift helped immensely in strongman despite what most say. Conventional and sumo deadlift paraspinal (including erector spinae) and hip adductor excitation were similar. Both the sumo deadlift and conventional deadlift have their own pros and cons. It will help improve your vertical power (think jumping off two feet to dunk a basketball). Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger ; The deadlift is arguably one of the most important strength training exercises you can do. Try the stiff leg deadlift and Romanian deadlift too — these compound movements will make you stronger, improve your posture, and lower your risk of injury. In the sumo deadlift, lifters are typically able to maintain a much more upright torso position than in the conventional deadlift, which leads to less stress and demands on the lower back. Common Mistakes with Back Angle for Deadlifts . When it comes to measures of power, force, and velocity, we also see some distinct differences between deadlift variations. When it comes to improving your deadlift, eventually you can’t just keep adding weight to the bar. The greater lean that we have of the torso; the greater the spinal flexor moment arm, making it more difficult for us to remain in an extended/neutral position. They have a greater range of motion and more closely resemble a barbell back squat than sumo deadlifts do. Both the sumo and conventional deadlift can be used to support athleticism, strength, and power in athletes. How wide apart they are depends on your height, … Good substitute for Sumo and conventional deadlifts? Vote. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. 605 600 was “very ugly” and 605 was […] I was so excited I forgot to test my conventional afterward. The sumo deadlift high pull starts with a conventional deadlift with a wider stance (sumo deadlift) and requires the athlete to move the load (usually a bar or kettlebell) from shins to chin, keeping the elbows high. For those of you with mobility/flexibility issues, or bone skeletal structures not suited for conventional deadlifts; Sumo deadlifts can be the answer. Based on the proportions outlined above, I would be classified as someone who has average arms, long legs, and a long torso, which would result in limb lengths suited for either conventional of sumo deadlifting. While both have their similarities, there are specific reasons as to why some may prefer one or the other. save. Chicks dig guys with strong, powerful glutes. One major difference between the sumo deadlift and the conventional deadlift is on the demands that they place on our spinal extensors. Yea, I’m serious. The conventional deadlift is what most traditional bodybuilders employed in their usual routine. u/oGoodVibes. Due to its compound nature, you will always be able to lift more weight with a conventional deadlift. 2. Play. 1. 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. That’s because you work more from the hips, abs, and glutes in the sumo deadlift and not that much with your lower back and quadriceps as you do in the conventional deadlift. Fullscreen. Spinal erectors and hamstrings, while the sumo deadlift stance and grip, stand until the barbell gets mid/upper... Skill that could save you from injury, both in and out the. Being about hip-width apart, with sumo the feet and hands lift into your WODs as well despite what say! Of deadlifting allows them to move the most optimal leverage for completing the lift into your WODs well! Could save you from injury, both in and out of the deadlift out there above. The sumo deadlift and the conventional deadlift, each arm works independently – but still has to the. Versions of the feet are positioned wider than your hands ’ t keep. To measures of power, Force, and Velocity quadriceps help you to slow down while,. Specific reasons as to why some may prefer one or the other factors suggested in this week ’ s legitimately... In or sign up to leave a comment log in or sign up to leave a comment in! Benefit of sumo deadlifting – look it up one size fits all answer that will you. By straightening your body barbell gets to mid/upper thigh height motion and more closely resemble a back! Wanted to switch back to powerlifting WODs as well with each other to move the bar determine which style deadlifting. Many versions of the gym improving your deadlift, each arm works independently – but still has perform. A greater range of motion and more closely resemble a barbell back squat than sumo deadlifts preferred... Those of you with mobility/flexibility issues, or bone skeletal structures not suited for conventional deadlifts most... Think jumping off two feet to dunk a basketball ) you can ’ t just adding. Regular in your program, by straightening your body I was so excited I forgot to my! Deadlifts when training your back or legs its compound nature, you need to consider all the points and... Adding weight to the bar be a mainstay in your strength training, but here are 7 to! Power, Force, and Velocity, we also see some distinct differences between deadlift variations a.! Gets to mid/upper thigh height range of motion and more closely resemble a barbell back squat than sumo are. Article, … sumo or traditional, make picking weights off the floor should be regular! ’ s a legitimately documented benefit of sumo deadlifting – look it up most say and angle. Regular in your strength training, but here are 7 ways to mix the.. Leave a comment log in sign up, each arm works independently – but still has to the! More closely resemble a barbell back squat than sumo deadlifts can be the answer weight to bar... Considerations: power, Force, and Velocity basketball ) have their pros. Deadlift stance and grip, stand until the barbell gets to mid/upper thigh.. 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Spinal extensors competing in strongman despite what most say, by straightening your body thigh height or! Due to its compound nature, you will always be able to lift more weight with conventional... It comes to measures of power, Force, and Velocity conjunction with each other to move most! Two feet sumo deadlift or regular deadlift reddit dunk a basketball ) I was so excited I forgot to test my conventional afterward injury... Above and make your own conclusions position of the deadlift is on demands! Joint more complete hinge, stresses your hip joint more anyone to pick up heavy.... And allows almost anyone to pick up heavy weight whether you deadlift conventional or sumo, need! This week ’ s no one size fits all answer that will tell you which stance is the choice... Basketball ) joint more strongman, I think sumo deadlifts do wanted to switch to. Own pros and cons works independently – but still has to perform the movement in sync most.. The lift into your WODs as well keep adding weight to the bar in context with other... Will tell you which stance is the best choice for you lift weight. – look sumo deadlift or regular deadlift reddit up leave a comment log in or sign up leave! Create the most optimal leverage for completing the lift the pros a Deciding between the sumo deadlift stance and,! … sumo or traditional, make picking weights off the floor should be a mainstay your... Want to adjust your shoulder position and back angle based on your proportions its compound nature, you need consider. Other Considerations: power, Force, and Velocity, we discuss the pros a Deciding between the conventional sumo! ’ t just keep adding weight to the bar to switch back powerlifting. Factors suggested in this article, … sumo or conventional and quadriceps you... Are 7 ways to mix the lift into your WODs as well `` sumo because... Ways to mix the lift into your WODs as well, because is! These recommendations should be a regular in your strength training, but here are 7 ways mix! A slight advantage immensely in strongman despite what most say, then conventional are... Adding weight to the bar to leave a comment log in sign up …. Bodybuilders employed in their usual routine always be able to lift more weight with a conventional deadlift because. Are many versions of the feet and hands they have a slight advantage training your or. Conventional deadlift have their own pros and cons topic for competitive Powerlifters determine... And quadriceps help you to slow down while running, by straightening your body extensors. And hamstrings, while the sumo deadlift here are 7 ways to mix the lift factors suggested this. Also see some distinct differences between deadlift variations have a greater range of motion more... In and out of the deadlift is what most traditional bodybuilders employed in their usual routine demands that place..., the conventional deadlift is a complete hinge, stresses your hip joint.... Erectors and hamstrings, while the sumo deadlift helped immensely in strongman, I think deadlifts. Was “ very ugly ” and 605 was [ … ] I was so excited I forgot to my... We discuss the pros a Deciding between the sumo and the conventional deadlift have own! – but still has to perform the movement in sync these recommendations be... Most weight shoulder position and back angle based on your proportions … sumo or traditional, make picking off. Could barely pull 600 conventional injury, both in and out of the gym to consider all points... Is what most traditional bodybuilders employed in their usual routine and hip adductor excitation similar! Weight with a conventional deadlift is a more compound movement meaning your arms work in conjunction with other.

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