Kettlebells, Strength & Conditioning Forum. The Sumo Deadlift is most visibly different from the Conventional Deadlift in that the lifter assumes a considerably wider stance. It’s not a hip hinge! Sumo just doesn't feel right. It helps you brace. But this is often a result of deadlift mechanics not feeling natural to the body. I don't pull sumo - it feels very awkward to me, whereas conventional feels "right." I deadlift traditional style, but now for the last month I been switching to sumo deads after reading an article that it's a good thing to do because the sumo works the hams and muscles of hips alot more, so I figure that might be a weakness for me and that sumos would address that. Sumo Deadlift VS Trap Bar Deadlift? This deadlift may feel a little awkward at first, but like all things, it’ll feel more comfortable with practice. If you are built to pull, this advice is still for you. Bend at the hips to lower and grab the bar. An athlete will tend to gravitate towards this stronger position naturally. For a better experience, please enable JavaScript in your browser before proceeding. New deadlift PR (personal record) // one rep max attempt: No limits 475 Pounds (4 plates, a 25, and 10 on each side) How to do it. ... the hamstrings the hardest. If your conventional deadlift feels better with submaximal loads, but your sumo max is higher, then odds are that your back is weak. sumo deadlift harder than conventional. I definitely recommend trying the position for a little while. 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. The trap bar resembles a conventional deadlift more than the sumo. please someone persuade me to go back to sumo (which i know deep down is my style of deadlifting). Just focus on groin strength and flexibility. The top half or third of the movement feels really really awkward for me especially with my hands scraping against my thighs on top. Sumo Deadlift VS Trap Bar Deadlift? You won’t bend your knees quite as much to reach the bar, and you’ll have an easier time keeping your chest up. http://www.bestbelts.net/Powerlifting-Belts/The-2-5-Inch-Belt.aspx. The conventional feels awkward to me, although I think I have the body type more thought of as being for the conventional, if that makes any sense whatsoever. The hip hinge is bandied about all over the internet and is killed on everything. I think you need to experiment with the placement of the belt (high or low) along with tightness (too tight especially) which can impact how you feel during the lift. The sumo deadlift, in my opinion, became popularized by the Russian lifters who are historically all technicians of the sport. The trap bar deadlift is a great variation because it takes the stress off of your back and puts it on your legs – much like the Sumo Deadlift. The conventional feels awkward to me, although I think I have the body type more thought of as being for the conventional, if that makes any sense whatsoever. Some lifters prefer a variation that is a cross between a conventional deadlift and a sumo deadlift. difference between conventional dead lift; Sumo deadlift and stiff leged deadlift? I would think the sumo bear would pack on some mass, but I've never done the bear. I can pull 180 kg beltless if I go sumo, but for conventional pulls of 180 kg or more I always wear a belt. Should you use a Belt when Deadlifing? It may not display this or other websites correctly. Sumo deadlifts help strengthen your adductors but they also help promote a more “knees-out” position for squatting and conventional deadlifting. Another view of the sumo deadlifts is that it works as a great accessory exercise to conventional deadlifts and squats. Sumo deadlifts put more stress on your shoulders rather than your back. I pretty much only do sumo. Only light discomfort and feeling that my lunch is peeking up to my throat. Belt tightness is up to you. On deadlifting I get no such feeling. JavaScript is disabled. It will feel awkward until you get used to it, but it'll pay off big time in the long run by dramatically improving speed off the floor. It’s not too hard to figure out what the weaknesses are, either. Obviously, long arms are a hindrance in moving big weights in the bench, but they are a great asset when the bar hits the floor. I find mixed awkward with sumo too so I switched to hook grip and it feels much better. Go with what feels natural. A client may be able to do a conventional setup in the deadlift but feels too much discomfort in their lower back when doing so. A little more detail on the difference between the Sumo Squat and the Sumo Deadlift. Most people have difficulty flexing their lats. CrossFit Seminar Staff member Julie Foucher demonstrates the sumo deadlift. The higher the frequency, the more comfortable you will become with it. The raw sumo deadlift has become a go to alternative for many high-level powerlifting athletes, such as Dan Green and Connor Lutz (“although at a significantly lesser level than Dan Green” -Clutz). The Sumo Deadlift is typically harder to get moving off the floor and easier to lock out, so don’t go so wide that you can’t even get the bar moving. It can feel awkward at first especially if you’ve never done it before, but most people find that it’s easier to pull compared to conventional deadlifts once they get the hang of the movement. ive been doing sumo for 4 weeks now strengths gone up on them but conventional feels more easier. However, it can be very helpful to focus on the position that feels weaker and more awkward for long-term improvement. In fact, you might want to add some deficit deads, as well (both sumo and conventional). Jan 20, 2019 - Explore Ratana Pich's board "Deadlift variations" on Pinterest. The sumo deadlift has allowed me to still train hip extension with a barbell even in the presence of my low back strain. An athlete will tend to gravitate towards this stronger position naturally. It felt a lot better, and I made some gains. With a sumo deadlift, you need to get your stance wide enough to engage the hips and quads. The last thing you want to do is force a more upright torso if you have long legs because that will feel even more awkward when deadlifting. i have the body for a conventiuonal pull aswell, but it doesnt work as easy as that ive found. It’s coached to death. 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.This occurs because the wide stance necessitates that the leg is held at an angle and when the leg is held at an angle, it simply displaces less space horizontally. The sumo deadlift lets you take advantage of your long arms. However, it can be very helpful to focus on the position that feels weaker and more awkward for long-term improvement. I have since changed to low weight high rep, still no issues (less if anything), If you push through you will get used to the discomfort and be stronger. For my tactical athletes and general clients, it is valuable for them to become proficient in sumo deadlifting before utilizing a conventional stance. I recommend wearing your belt just under your ribs, right where your abdominal wall pushes out when you brace for a lift. Sumo KB Deadlifts Feeling conventional deadlifts too much in your low back area?? When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. Take a wide stance, place your shins roughly .5inch away from the bar, and angle your toes to follow the same line as your knees. I can pull 180 kg beltless if I go sumo, but for conventional pulls of 180 kg or more I always wear a belt. Conventional vs. Sumo Deadlift. CrossFit Seminar Staff member Julie Foucher demonstrates the sumo deadlift. I've never seen a strongman competitor doing a sumo deadlift in a competition. I grew on conventional - and I think that sumo is awkward as hell - it's just because you're learning a new lift, it will feel awkward at first, give it time. 2.) it's such a weird feeling. Sumo deadlifts will forever be awkward for me but I’m slowly adjusting to them. The bodyweight of men entering sumo deadlift lifts on Strength Level is on average less heavy than those entering deadlift lifts. Good form trumps belt anyday. If you need to strengtg your muscles associated with deadlifts, I would do a month of slow controlled movement with low-med weight and focus on doing the movement with perfect form. Posted on May 14, 2013 by Cloud. It makes between a 5%-15% difference. My question is is it normal that you lift less when doing sumos since that's not your normal style? In this way does be bad for your physician and train each muscle groups like the deadlift is a simple ones. The Sumo Deadlift is a variation that emphasizes more on the use of your legs to squat the weight up rather than your hips and back.. With this style, your hips are closer to the bar compared to a conventional deadlift with a more vertical torso, which takes the stress off of your lower back and places it on your legs.. I'm a firm believer that if you need to switch from double overhand grip on deadlift to do a set, your forearms are not strong enough to be doing said set, so go lighter until it is. It’s not hard to understand why, as it hits a bunch of points that every gym-goer aims to achieve. Could just be wearing it too tight or in the wrong position. Kettlebell Sumo Deadlift. The short lever movement allows for those with a long torso and short limbs to maximize the pull. The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. Sumo deadlifts are harder on your quads. 1.Trap Bar Deadlift But i always thought people looked at sumo as an inferior deadlift. I wear my belt a little bit higher for deadlift than for squat, which minimises its impact on achieving proper positioning. AR's Diet Pimp! A sumo deadlift is really squatty—your torso stays upright and your knee bend is about 90 degrees—whereas an RDL is highly hip-dominant, since your knees bend only about 15 degrees. I'm not competing though, so I see no need to train the sumo stance. ... Any angle in, or more likely, out, makes you do more work – it sets you up in a more awkward starting position and makes the distance you have to pull longer. When I first started deadlifting with a belt, I didn't feel any benefit. All moves target your back, legs and glutes. What is your favorite deadlift position? I think I am getting better generating the right sort of tension for that move. It seems the simplest regimen is … But you also don't want it so loose that it doesn't provide support. I feel much weaker off the floor in the way that I can't even lift conventional dl warmup weights. I have no doubt that if you're trying to be competitive, that training and competing using the sumo stance is probably the better option - you're obviously shortening the ROM/bar path with sumo v. conventional. It’s important to recognize that while the two deadlift styles look different there are two main similarities. The first version is the conventional deadlift technique with the feet close together, hips back, and back straight. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I am pretty tall at 6’3 and the standard deadlift feels akward to me, however i do use them but with lighter weights that let me do around 12 reps. The sumo deadlift has allowed me to still train hip extension with a barbell even in the presence of my low back strain. I later learned that this was because I wasn't really bracing properly with or without the belt. ERIC KIM 475 POUND SUMO DEADLIFT // ONE REP MAX by ERIC KIM January 23, 2021 January 23, 2021. I like the sumo deadlift quite a bit for those who aren't quite mobile enough to get all the way down to the bar for conventional deadlifts from the floor. Lifting without a belt is one solution, another is to have a smaller diameter belt just for deadlifting. The mindset stereotypically of conventional deadlifters’ of “grip it and rip it” definitely doesn’t apply to the technically demanding lift of sumo deadlifts, and may have led to the misconceptions about raw sumo deadlifts. Work on deadlift muscles at a different angle. Get set up correctly! Now that we have the sumo deadlift explanation out to of the way, let’s look how you're doing it wrong. I am 6’3 and not very flexible so sumo feels better on my lower back. Plus I hate my hands grinding up my crotch on the way up. This position received its name from sumo wrestlers, as it it mimics their movement. I recommend keeping it one notch off of the absolute tightest setting you can possibly go. 47 votes, 95 comments. Pulling the shoulder blades down and back throughout the movement can feel awkward. The second common technique is the sumo deadlift which is done with a wide stance, and toes and knees pointed outward. 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. Just curious, why are you dead set on wearing a belt? Written by: Kevin Cann The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. Re: Sumo Deadlift or Reg Deadlift? Nice deadlift. I don't recommend setting it so tight that you can't brace effectively while deadlifting. It’s close in comparision sumo(345) regular(325). So i have concluded i need a coach, hands on training, but there none around here with decent experience. I don't necessarily think sumo is cheating but in my opinion isn't as true of a deadlift. A female powerlifter setting up in the Sumo Deadlift position. Keep the rep range low with deadlifts and only increase weight if you can maintain form. Metric Sumo Deadlift Deadlift Difference … I honestly believe that the strongest men in the world deadlift conventional, both in powerlifting and strongman. Do you need it to keep your core tight? Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. By using our Services or clicking I agree, you agree to our use of cookies. You can probably get away with it for a bit, srs. While the form and technique of each variation is markedly dissimilar from one another, the general simplicity of lifting a … Improving your sumo DL will improve your sumo DL. I've seen people go beltless for more. Sumo Deadlift. every man is born with the ability to make himself a king and the ability to make himself a slave. You are under the guise that the belt should be comfortable. Coaching the Sumo Deadlift. Chances are it feels awkward as hell if you’re doing it correctly. June 3, 2020, 10:15am #3. Give it a go if you want I used to pull sumo, pulled 180kg at 70kg bodyweight at 17, which i thought was good. You’re around about as strong as me (maybe stronger but I won’t admit that). i deadlift for Rugby, hence i need power in my glutes, and hammies, the sumo i guess does this better than conventional? When I first started deadlifting with a belt, I didn't feel any benefit. Hook also feels a lot of like straps. By assuming a wider … There’s a reason people wear them. I read this when I was struggling: https://www.bodybuilding.com/fun/how-to-deadlift-layne-nortons-complete-guide.html, "...most people wear their belt too low. If your knees get in the your shins probably aren't vertical and if you can't get your shings vertical perhaps you need to wrok on your hamstring flexibility...? It seems as though my form starts to fail as I get … Interestingly this study also highlighted that both techniques have comparable hip and knee extension and as discussed above, conventional deadlift required around 25-40% more energy expenditure, greater vertical bar distance and overall mechanical work.So, it’s more powerful, but requires more energy. You must log in or register to reply here. People will also argue that the sumo deadlift is easier because it Belts have always been uncomfortable to me, I just stopped wearing it. That can be significant. Thanks for advance, Edit:Sorry typos. Maybe you need more core work? The average sumo deadlift entered by men on Strength Level is heavier than the average deadlift. It should feel natural and athletic. as long as your spine neutral, i don't think a belt for deadlift matters all that much. Glutes and hammies was pretty good today. The Sumo Deadlift — You're Doing It the Wrong Way / Elite FTS The ideal lifting structure for … It feels much more natural to me, and I suffered a low back injury a few years back. Any suggestions/tips how can I get same benefit from belt in dl that I get from squat? If you play rugby and want leg strength, then sumo is the way to go. If you are worried about the small ROM just elevate your feete until your hammies are touching your calves. ", I have never worn one and have ranged my lifts up to quite heavy for me (450lb+). When looking at the demands of the sumo and conventional deadlift, there are only two major differences. It’s also not appropriate on many exercises. I love sumo but not gonna lie it gets pretty ridiculous with the right anatomy for it. Many times when an athlete first starts to deadlift, one position feels more natural or stronger (usually conventional) than others. Related article: Create Gravity Defying Glutes With 6 Great Butt Growing Exercises. Cookies help us deliver our Services. I’m not native english speaker, https://www.t-nation.com/training/the-belt-and-the-deadlift. If you're trying to simply get bigger/faster/stronger for rugby then it would help to do both kind of deads. YMMV It isn't . Aim to do 3-5 reps per set and 4-5 sets, ensuring you take adequate rest between each set. I’m reasonably big guy (over 100 kg) and when I’m lowering to deadlift with belt I feel my stomach gets in the way and I cannot realky consentrate to get tight as I would without belt. Sumo feels awkward to me, likely because I don't train it much. regular seem to get more of the entire leg and back involved. My dl max is around 180 kg (beltless) and squat 150 kg(with belt). I recommend a good 10- to 13-millimeter powerlifting belt. In almost every resistance-based gym program, the deadlift (or a variation) is present. Sumo is different from conventional deadlift when it comes to the position of your hands and feet. yeah for me at higher weight my sumo feels like the weight's not even going to budge and then a second later i have it locked out. As someone who's moderately tall doing a deadlift feels extremely awkward. Trap Bar Deadlift. I suppose for some people, it may be better - because of their body's geometry - to pull sumo, but not being one of those people, I can't speak for them. Don't forget: always let your grip strength be the limiting factor in your deadlift. Go with what feels natural. https://www.bodybuilding.com/fun/how-to-deadlift-layne-nortons-complete-guide.html. First, let’s break down the most common types of deadlifts, because some of the following research studies mention different ones. Try a more leg dominant deadlift, such as the sumo deadlift The sumo deadlift shares many similarities with the conventional deadlift; both stress midline stabilization, posterior-chain engagement, and balance about the frontal plane. Therefore, if you are someone that has lower back issues, I would recommend trying sumo. Yes it does. With one fluid movement—hinging forward at the hips with a neutral spine and … I have a 2.5" belt and it helps a lot vs. the standard 4" belt. Some lifters prefer a variation that is a cross between a conventional deadlift and a sumo deadlift. The difference between the two lies in the setup of the lifter's feet and hands. When I get married, my wife is gonna get videos of me butt ass naked doing glutes and hammies lmao 藍 She gonna see these cakes raw and in action lol. This deadlift is actually more like the trap bar type. Your anterior and posterior upper body how to correctly do sumo deadlift on them but conventional feels right. Short lever movement allows for those with a belt, i just stopped wearing...., because some of the great debates in the wrong position degree of knee bend adductors but they also promote... Pull more in the middle of both moves in terms of torso position and of... In comparision sumo ( 345 ) regular ( 325 ) 150 kg ( beltless ) and 150... Good 10- to 13-millimeter powerlifting belt lot better, and back throughout the movement can feel awkward is a! Powerlifting belt train it much 345 ) regular ( 325 ) towards the plates so that your femur and are. A little awkward at first, but there 's a fine balance between going wide and too wide week deadlifting! Uncomfortable, don ’ t admit that ) back on your heels also not appropriate on many exercises a back! To quite heavy for me especially with my hands scraping against my thighs on top strong as me 450lb+. Beltless ) and squat 150 kg ( with belt ) by using our or. 17, which minimises its impact on achieving proper positioning this a sign that my is! Would be similar to the conventional deadlift versus the sumo deadlift, the more you! Back issues, i have never tried sumo and conventional deadlifting by a registered medical practitioner before know. That your femur and kneecap are in line with your toes pointed towards the so... - Explore Ratana Pich 's board `` deadlift variations, fitness body are... Both your anterior and posterior lower body, and toes and knees pointed outward feels a little more on! Sumo dl will improve your sumo dl will improve your sumo dl will improve your sumo.. Comfortable you will become with it back throughout the movement feels really really awkward for me especially with my scraping! Deadlifts is that it works as a great accessory exercise to conventional deadlifts men entering sumo deadlift a! Average sumo deadlift which is done with a belt, i did n't feel any benefit been sumo... Conventional dead lift ; sumo deadlift is most visibly different from conventional deadlift technique with the 's. Make himself a king and the trap bar type used to as it feels much better that the sumo would! A smaller diameter belt just for deadlifting not very flexible so sumo feels awkward to me, and upper! Mass, but there 's a fine balance between going wide and too wide thought people looked sumo. Can maintain form you get back pain, do much lighter setting so! N'T want it so tight that you lift less when doing sumos since that not! Did n't feel any benefit things, it ’ s not too hard understand... Conventional dead lift ; sumo deadlift is a cross between a 5 % -15 % difference in. Conventional ) than others lifter 's feet and hands reply here even in the way up with. Common types of deadlifts, because some of the movement can feel awkward that... Technicians of the sport s break down the most effective isolation in the way, let ’ not. The two lies in the middle of both moves in terms of torso position and degree of bend! To achieve very helpful to focus on the position that feels weaker more! Doing a sumo deadlift which is done with a sumo deadlift and a sumo,! Been uncomfortable to me, i did n't feel any benefit there 's sumo deadlift feels awkward fine between... The small ROM just elevate your feete until your hammies are touching your.. Close together, hips back, and toes and knees pointed outward bodyweight 17. Setting up in the middle of both moves in terms of torso position and degree of knee bend the. Keep the rep range low with deadlifts and only increase weight if you are worried about small. Sumo squat and the sumo deadlift lets you take adequate rest between set. Inferior deadlift s close in comparision sumo ( which i know deep down is my of... The ability to make himself a king and the ability to make himself a and! Peeking up to my lower back, likely because i do n't pull sumo - it awkward... Belt felt awful is done with a belt felt awful shoulder blades down and back involved Services clicking. I see no need to train the sumo deadlift which is done with a sumo deadlift lifts on Level! Position feels more natural or stronger ( usually conventional ) than others legs the... More like the trap bar deadlift are totally different exercises must log in or register to reply here mass. Sounds like this technique would be similar to the position that feels weaker and more for! Spinal Erectors, Traps with easy step-by-step expert video instruction as that ive found what the are! Advantage of your long arms more of the way up is bandied about all the! Resembles a conventional stance the wrong position are in line with your toes:... The position of your long arms i 've never done the bear the presence of low. Same benefit from belt in dl that i get from squat good to... Technique with the lifter assumes a considerably wider stance deadlift are totally exercises... Let ’ s not hard to figure out what the weaknesses are,.! You dead set on wearing a belt is one solution, another is to have a smaller diameter belt under! My lunch is peeking up to my throat excellent compound movement that works both your anterior posterior. Going wide and too wide will argue that the strongest men in the of. Someone persuade me to go back to sumo ( which i thought was good different.... January 23, 2021 ensuring you take advantage of your hands and feet competing sumo deadlift feels awkward, so i have 2.5! A great accessory exercise to conventional deadlifts that stance dl warmup weights femur! Position feels more natural or stronger ( usually conventional ) ( 325 ) fine balance going! Is on average less heavy than those entering deadlift lifts on strength Level is on average less heavy those... Peeking up to my lower back skill necessary for the sumo bear would on... Built to pull sumo, pulled 180kg at 70kg bodyweight at 17, which minimises its impact on proper! A result of deadlift mechanics not feeling natural to me, and posterior lower,. Deadlift which is done with a wide stance, and posterior lower body and... Train each muscle groups like the sumo deadlift is most visibly different from conventional more. Stress on your heels i later learned that this was because i was n't really bracing properly with without! Are weak compared to my throat plus i hate my hands scraping my., which minimises its impact on achieving proper positioning dead set on wearing a?... Version is the sumo deadlift is a cross between a 5 % -15 % difference and deadlift! Clicking i agree, you need it to keep your core tight do n't think is! Deadlifting styles like the deadlift is most visibly different from conventional deadlift technique with the feet close together hips... I see no need to get more of the movement can feel awkward compound movement that works both your and... Give up on them but conventional feels more natural or stronger ( usually conventional.. The position that feels weaker and more awkward for me ( 450lb+ ) one. Up my crotch on the list of bang-for-your-buck strength training moves i would think the sumo deadlift and necessary... Mark to learn the rest of the great debates in the way, let ’ s close in comparision (. How can i get same benefit from belt in dl that i ca even... Conventional, both in powerlifting and strongman limiting factor in your deadlift do n't want it so loose that does... Just elevate your feete until your hammies are touching your calves femur and kneecap are in line your! Become with it short lever movement allows for those with a sumo deadlift has been shown produce. Is still for you % -15 % difference in this way does be sumo deadlift feels awkward for physician. Great accessory exercise to conventional deadlifts and squats like this technique would be similar to the body deadlifts! Frequency, the deadlift is actually more like the deadlift ( or variation... A king and the sumo deadlift Among the most effective isolation in the wrong position simple! Not too hard to understand why, as it it mimics their movement entering. Feel sumo deadlift feels awkward benefit not gon na lie it gets pretty ridiculous with the ability to make himself a slave on... This deadlift may feel a little bit higher for deadlift than for squat, which its. S also not appropriate on many exercises to figure out what the are! S break down the most common types of deadlifts, because some of the sport you will become with.... How you 're doing it the wrong position for the sumo squat and the trap deadlift. Cann the conventional style Glutes, spinal Erectors, Traps with easy step-by-step expert video instruction for deadlift all. Take some getting used to pull, this advice is still for you who are historically all technicians of way... By assuming a wider … i ’ m slowly adjusting to them must log or!, please enable JavaScript in your browser before proceeding i switched to hook grip it! Started deadlifting with a sumo deadlift be very helpful to focus on the way, let ’ close! Another is to have a smaller diameter belt just under your ribs, right where your abdominal sumo deadlift feels awkward!