1. and sumo forces me to address the underlying reasons why instead of pretending they don’t exist until it is snap city time again. Even Ed Coan thinks lifters should train both ways, not only to find what works best for them (he preferred a hybrid approach), but to reap the strength and hypertrophy benefits of both lifts. The other deadlift. The sumo deadlift is much more than a conventional deadlift with a wide stance. PERFORMING THE SUMO DEADLIFT WITH PROPER TECHNIQUE. Or, perform two to four sets, for 12 to 15 reps with a moderate load. When diagnosing a broken sumo deadlift look for these indicators: squatting down, slack in the bar, loose lats, no tension in the hamstrings, driving the feet down, pulling straight up, and locking out the low back before the glutes. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Some lifters will benefit from thinking about pulling their heels towards one another at this point to. Sumo Deadlift Form and Positioning Foot placement. What’s stopping you getting your hips low enough? Point your toes outward sharply. Now stand up and note where the bar is relative to your feet – is it over the last shoelace? I’m able to better convey the information I’m trying to relay to the masses. The Sumo Deadlift may also be used interchangeably with the Conventional Deadlift depending on the specific muscular needs of the athlete's training program. It is brutal because you have to lift a heavy weight from a dead stop, starting in a disadvantaged position. Or cause the bar to bend and the plates to stay put if you’re using a whippy bar and enough weight! If I approach the bar stone cold and try to set up to pull Sumo, it looks just as awful as the majority of newly qualified PT’s efforts. One good way to do this is to perform your warm-up sets with both or warm up to a work set with sumo and then … A good test and assistance exercise is the sumo deadlift to knee height; essentially just this first pull followed by a reversal back down to the floor. how to sumo deadlift 101 (everything you need to know) Like the conventional deadlift, the sumo deadlift is a complex movement pattern. Leg Strength. The deadlift is a terrifying lift to PR with. The other deadlift. For a full review of the sumo deadlift, check out Brute Force Strength Book of Techniques:  Sumo Deadlift. In contrast, someone with long arms and a short torso will be able to set up properly with their hips close to the bar and an upright torso, making the movement appear easier and more efficient. This decreased back stress allows sumo dead lifters to typically … // ]]> Your email address will not be published. So it's just more mechanically advantageous to keep my hips nice and close to the bar. As a result, there is less pressure on the lower back. Push them through from where? 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. The sumo deadlift is used by powerlifters as well as traditional athletes and fitness enthusiasts. Get out your knees to wherever your knees are. The further out your toes point during the Sumo Deadlift setup the wider stance you’ll likely able to achieve and more you’ll be able to open your hips. Neither way is intrinsically right or wrong, just make sure there’s no slack in the set up. Sumo Deadlift Setup. Once your feet are arched and your knees are as wide as they are going to get, keep the arms absolutely straight and, the shoulder blades down and then squeeze the middle and upper back, back and down to slightly lift the sternum up, spreading the chest as open as possible, whilst allowing the hips to drop a little. Consider deadlift setup the foundation that a strong deadlift is built upon. To do this set your feet nice and wide and then attempt to get down towards the bar solely by opening your groin, pushing each thigh out as close to parallel to the barbell as possible and bending the knee such that the hip don’t drift back at all. Keep arching hard on the feet, flare the knees wider still, pull the hips as close to the bar as you can and then roll the bar back in towards your foot till it’s placed such your arms hangs vertically again, straight down to the bar. See that it was still shit. In a conventional deadlift you’ll set-up with the shins an inch or two away from the bar. While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. Create a solid base. The worst advice I’ve had here is to “push the hips through”. Set-Up; Preparation; The Pull; Key Points; The Deadlift. Keep your rest periods to 45 to 90 seconds. It’s also why I have chosen to pull sumo! This is a very effective grip, locking the bar in and preventing it from rolling or slipping out of your grip, but it can be exceptionally painful. Deduce what is stopping you getting set right, and address it with whatever stretches / drills hit the spot for you. In 2006 my best competition deadlift was 484 pounds at 198. Some lifters dip, take out the slack, and then begin the pull in one motion; others are slower and more deliberate about it. Walk up to a barbell that is set on the floor with the desired weight, the bar should be at a height that is near the mid-shin level; Assume a stance that is significantly wider than shoulder width, with your feet pointed out approximately 45 degrees, and your shins almost touching the bar; Bend down and grab the bar with a shoulder width … It also reduces non-productive lateral forces created by taking a wider than shoulder width grip. In my latest YouTube video, I dive into all the nuanced details of how to optimize your setup to create a strong lockout. The sumo deadlift, a popular alternative, is characterized by a wider foot stance with the hands placed inside the knees at about shoulder-width apart. Setup: When performing a deadlift, a lifter sets in a position that eccentrically loads the gluteus maximus, ... Sumo deadlift – The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. Monkey grip double overhand would best of all (as it makes the arm as long as possible and reduces ROM the most) but it’s rare to find a lifter who has the strength to grip big weight this way. We give you good starting places and basic markers, but the lift will require some trial and error to find your best stance and grip width. “Glass floor” sumo – do a few sets of 6-10 reps with about 50% of the weight I Pulled the singles with, both concentric and eccentric very controlled, allowing plates to just contact the floor whilst maintaining position then pulling the next rep. Back extensions, rear delts – couple sets each. If you have long legs and a short torso, you will require a much more horizontal back angle, whereas short legs and a long torso will mean setting up with a more vertical … If you set up behind the barbell, your first movement will involve breaking the floor. That’s you, reaching for the bar. So a good sumo deadlift setup, the crease of my hip is very close to the bar compared to a conventional deadlift where I have to hinge back a bit more, the crease of my hip is further away from the bar. Whatever your grip, make the arm and hand as long as possible along the way. In the sumo deadlift, the … Remember, you aim is to keep the hips as close to the bar as you can and bend the knees outward, NOT push the knee or lean the torso forward over the bar. In terms of foot placement, there is no one size fits all approach to setting up. But what kind of deadlift should you perform to get the crossover results into your sport? When performing this variation, your hips would be closer to the bar as opposed to the conventional deadlift with a more vertical torso, which alleviates the stress from your lower back and emphasizes it on your legs. Just pay attention to where it is and set your feet there next time, then when you descend to the bar next time, “arch up” with your feet as you drop your hips straight down towards the bar – you find yourself in the right position just in time to…. The fiercest critics of the sumo deadlift have lambasted it as a "bastardised deadlift". TAGS: Stefan Waltersson, deadlift setup, sumo deadlift. A lot of factors come into play such as hip mobility, biomechanics, and individual lifter strengths. In 2016 Gavin was awarded the SportScotland Highland “High-Performance Coach of the Year” award. The feet should be placed outside of shoulder width, with the midfoot being directly under the bar. From there, any upward motion of your body created by straightening the knees should cause the plates to rise also. The sumo deadlift uses a wider stance, which means we don’t need to lift the weight as high, and the trap-bar deadlift uses a higher grip, which means we don’t need to sink as low. Since the sumo deadlift begins higher than the sticking point for the squat, the demands on the quads will be less than the squat, but greater than the conventional deadlift. Whether you chose to do this as a backoff lift, a variation away from competition or just a personal challenge to show your Insta followers how wide you can spread your hips is up to you; I won’t be covering programming or small details, just the broad strokes. The “After” is by no means the finished article, it just shows the progression in a single session. If your setup is weak or unaccounted for, especially as a beginner, then you can run into a few problems down the road. Hook grip – Grip the bar with both hands pronated. A good test and assistance exercise is the sumo deadlift to knee height; essentially just this first pull followed by a reversal back down to the floor. 3 Main Benefits of the Sumo Deadlift. I have Christian Thibaudeau to thank for introducing me to these. Set your grip as “high” as you can. And while your first instinct may not be that you need lockout help, the fact is that any optimally positioned deadlift is going to create more difficulty off the floor and an easier time at … Now it takes a bit less time to get to the bar and my routine has coalesced to a few less stretches / drills that give me the most bang for the buck, but I still have no hope of approaching the bar stone cold and pulling well. This might only take a fraction of a second to do, it needn’t be an obviously separate part of the set up, but it has to happen BEFORE you really attack the bar with the legs. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. In Part VI, the mechanics behind proper deadlift setup were covered. This will lift the bar 1 to 2 inches from the floor. Often people who are performing other sports are advised to do some deadlifts to increase their maximum strength so as to get faster, prevent injuries, etc. The sumo deadlift is a variation of the deadlift that recruits the muscles in the legs more to squat the weight up, instead of calling on your back and hips. Squat down and grip the bar with the hands between the knees and the arms fully extended. But what kind of deadlift should you perform to get the crossover results into your sport? Today, I want to cut through the noise and give you a subjective analysis of … Drive the bar straight up to lock out. Overloading Your Training – Part 2: Overloading Weight. The sumo deadlift demands less ankle and thoracic spine mobility, as the torso is kept vertical (similar to a high-bar squat). Which hand you use is your preference, but generally speaking it’s more effective gripping with your dominant hand pronated. Gavin Laird is a gym owner, Powerlifting and strength coach based in Inverness, Scotland. This occurs in both the conventional and sumo deadlift but I would argue that I see it more often in the sumo. Your setup largely determines the outcome of your lift. How To Sumo Deadlift >> Get our 12-Week Deadlift Program >> Page Contents: The Deadlift; Sumo vs. Squeeze your shoulder blades downward to tighten your back. Don’t drop your hips any deeper than you need to in order to set your grip, you are going to dip them a little lower when you go to start the pull. Conventional vs. Sumo Deadlift. Instead of wrapping your thumbs around the bar, lie them along the bar and wrap your fingers around your thumbs. The Seated Sumo Deadlift. In particular, Part VI established that: a) the bar must start directly over the middle of the foot, b) the hips must start relatively high, and c) the shoulders will start slightly in front of the bar. Those are good solutions for people who lack the mobility to do conventional deadlifts … This setup varies with individual build, anthropometry, and flexibility more than the conventional deadlift. Since returning to coaching Powerlifters in 2013 Gavin’s lifters have broken over 80 Scottish records, several British records and have represented Scotland or GB at the IPF Commonwealth, European and World championships and GPC European and World championships Members of his Forge Gym have also won Scotland’s Strongest Man (5 years running), Scotland’s Natural Strongest Man (2017) and competed at World’s Strongest Man. Sumo deadlifts also can favor certain body mechanics (longer femurs, shorter arms) and strengths (dominant hip strength). I kept getting called for hitching or ramping. Now let us look at hip extension demands in each lift. So it's just more mechanically advantageous to keep my hips nice and close to the bar. 2. Groin? Foot placement, hand placement, hip placement, and muscle tension all play a key role in a proper set-up for a deadlift. It can, however, further lengthen your arm span shortening the deadlift ROM. If your setup is weak or unaccounted for, especially as a beginner, then you can run into a few problems down the road. 25 minutes or so stretching, mobility drills, glute activation stuff etc. To … You should train them in parallel. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. (function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/platform.js'; var s = document.getElementsByTagName('script')[0]; s.parentNode.insertBefore(po, s); })(); Sumo deadlifts are notorious for coming off the floor very slowly. Spread the love. Simple corrections to your setup and technique can add a lot of additional lbs to the bar. Push your shoulder girdle down in to the torso.