You also need to be aware of the vastly different biomechanics of each lift, which affects the target muscles. Mark Bell - Super Training Gym 582,711 views. They are total body lifts that place demands on our back, hips, knees, and ankles. My deadlift has always been a struggle. Just like squatting with a wider stance or benching with a wider grip is less range of motion, it doesn't mean it is automatically an easier lift. Kevin holds a master’s degree in Kinesiology and a bachelor’s degree in health and wellness with an emphasis in nutrition. Those that sumo benefits tend to be long legged, short torsoed, and/or short armed, and/or have poor mobility. Posts about 8rm Sumo deadlift written by makeitcountadams. The sumo deadlift has a much shorter range of motion (estimated to be 25-40% less than the standard deadlift in one study). It is an exercise used to strengthen the entire posterior chain including the hamstrings, back, calves, glutes, and traps. Biomechanically speaking. The barbell Sumo Romanian deadlift is a variation of the Romanian deadlift and an exercise used to target the muscles of the hamstring complex, as well as the rest of the posterior chain.. It will also indirectly hit the glutes, calves, quads, traps, lower back, lats, and forearms. I actually like the sumo deadlift as a squat builder. My legs are better equipped for reps than my lower back. It’s coached to death. I couldn’t do it safely. On the other hand, if you have a weak squat and can’t break the bar off of the floor in a sumo position, chances are you have weak quads and the conventional pull will be easier for you, even though it requires 25% to 40% more mechanical work. The conventional deadlift, on the other hand, like the low bar squat, makes use of an initially elongated hamstring that better contributes to hip extension than the sumo deadlift. However, is this really the case? Semi-sumo deadlift and sumo deadlift variations. And i'm short overall lol. Femur length does not change. Sumo Deadlift: 185kg x 1-RM . You don’t walk, run or jump in a sumo position. 10 reps on conventional and I feel like dying, 10 reps on sumo deadlift I still feel okay. The Sumo Romanian deadlift is a combination exercise that incorporates both a Sumo deadlift and Romanian deadlift.. Mess around with both variations and see which one works best for you. Perfectly every time. 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. No, but you do pick things off the floor in a wider stance in everyday life situations, particularly if the object is large and you need to place your feet around the object. (This is assuming technique/form for both stances are good). Find a good coach and learn how to use both variations. Written by: Kevin Cann The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. I have long femurs, a short torso, and long arms. This makes pulling reps easier (for most people I know) than conventional (where a touch and go rep leaves you with the hard part of the pull to complete), New comments cannot be posted and votes cannot be cast, More posts from the powerlifting community, A subreddit for the sport of powerlifting, Press J to jump to the feed. For increasing the 1RM deadlift, there are numerous options as always for the Big Three. Anyone notice this? The purpose of this study was to compare muscle activity between sumo and conventional style deadlifts, and between belt and no-belt conditions. With that said, the conventional deadlift does require approximately 25% to 40% more mechanical work than the sumo deadlift. I never said sumo deadlifts were easier in that sense. Privacy Policy  |  Terms of Use. The banded sumo deadlift is a variation of the sumo deadlift. I wish I could do conventional and no way am I risking a damaged back to try. To be fair to the sumo deadlift, the wide stance with toes pointed out probably involves the adductor musculature to a greater degree. The sumo deadlift is often written off as "easier" due the shorter range of motion, but most people don't perform it optimally. It depends what muscles are your strongest. 5 kg in più rispetto al mese precedente . As in the wide stance low bar squat, the wide stance employed by the sumo deadlift shortens the effective length of the thigh by decreasing the horizontal distance between the knee and the hip. Wide feet and a narrow grip result in a shorter vertical range of motion for the … Now that we have the sumo deadlift explanation out to of the way, let’s look how you're doing it wrong. It’s not a hip hinge! Variables measured were knee angles and EMG measurements from 16 muscles. I'm definitely using my sumo max, I will experiment with adding a bit more weight to my prescribed weight/rep scheme from the program Im doing, thank you! People will also argue that the sumo deadlift is easier because it You may be thinking “how can this be if the hips are closer to the bar in the sumo deadlift?” To answer this question we must first understand the definition of a moment arm. Front and side view of the conventional deadlift. In either variation the further your hips get behind the bar, the more difficult it is for your hip extensors. With the feet wider and the hands typically closer, the bar travels less of a distance for the sumo deadlift than it will for the conventional deadlift. That being said, I'm significantly stronger at conventional (even reps), so I think it depends on the person. However, the sumo deadlift places different demands on the knee extensors. I might have to experiment with the sumo during my next workouts … great post! Poor mobility? I lift to be healthy and not for competition, so horses for courses. Hip anatomy and mobility will also play a role. Use the 1rm of the style you are going to be doing to calculate your workouts. And less range of motion means less total work done by the muscles. You may do better in the sumo deadlift, but it is a very technical lift. Fricken workout warriors man. edit: The reason I ask this is cause I was wondering what that implications were for the many powerlifting programs that base the lifts by a certain % of your 1RM. During rep training for powerlifting, do not merely tap weight to ground, but instead, let barbell settle to ground each rep to sufficiently train range of motion through initial slack of heavy barbell. Adding pauses, as seen in the paused sumo deadlift, is an effective intensity technique used to strengthen the target muscle groups. I would suggest going in completely fresh sometime and working up to a new sumo max (unless its a grip issue and you don't use chalk or straps). They really just work different muscles. This is important for change of direction in sport. This is due to the greater distance the bar needs to travel. If you participate in Crossfit, the mechanical work piece may be important since it will make higher rep sets easier to complete and for a faster time. The moment arm for the hip extensors in both deadlift variations is the femur. Spreading the legs wider requires more frontal plane knee stability. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. I agree with everything you said. I've noticed that deadlifting in a sumo stance is less taxing on my body than doing a conventional. There are several powerlifters who pull conventional in meets, in fact most of the 800+ pulls on record are conventional. The sumo deadlift a wide-stance deadlift where your hands are on the inside of your thighs. Ha, so the bodybuilder at my gym doesn’t know what he’s talking about when my deadlift is more than his but he says it’s actually less because sumo makes it easier. If I did 10 reps @ 75% of 1RM (305lbs), Sumo would be way easier. The distance you lose in the saggital plane (plane of motion that cuts the body into left and right), you pick up in the frontal plane (plane of motion that cuts the body in half from back to front). Obiady przygotowujesz nawet w 15 minut! I'm not sure whether you're repping with touch and go reps or not, but if you are, then the hardest portion of sumo (breaking floor) is nullified by the bounce off the floor and youre left with whats essentially a top half pull. The Sumo portion of the barbell Sumo Romanian deadlift is … Demonstration of the difference between a Sumo Deadlift and a Sumo Squat. The set-up is the most important part of any deadlift. Now that we have the sumo deadlift is a very technical lift 10 degrees so! Body to pull a load that is not in a sumo and less range of (! Other people noticed that sumo benefits tend to be long legged, short torsoed, and/or short armed and/or! 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