While deadlifts … The sumo deadlift lets you take advantage of your long arms. demonstrated an increased L4/5 back extensor moment in the conventional compared to the sumo deadlift. Sumo Deadlift with High Pull: Performed by raising your elbows to pull the barbell toward your shoulders. Medicine Ball Exercises for Youth Athletes, How to Crush Your Entire Body in 10 Minutes Using One Weight Plate, How To Do A Single-Arm, Single-Leg Push-Up, 2 Foam Roller Workouts For Strength, Not Recovery, Get Faster for Any Sport With This 12-Week Speed Workout. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. This deadlift is so fun because you can totally walk up to the bar and stomp yourself into a wide stance like sumo wrestlers do. Sumo Deadlift vs Conventional – Introduction. That’s because the bar is elevated from the floor which allows the lifter to perform this movement a little easier due to the shorter range of motion. | Generally speaking, the common factor between all of these lifts is the ‘hip-hinge’ movement pattern. EXERCISE Using an extra-wide stance switches the primary muscles used. Drop the bar and look at it from a different angle, get these variations into your training plan and then get back onto the deadlift and feel … Drop the bar and look at it from a different angle, get these variations into your training plan and then get back onto the deadlift and feel stonger, faster, more powerful. Which is the Best Deadlift Variation for Hamstring Development? You won’t bend your knees quite as much to reach the bar, and you’ll have an easier time keeping your chest up. Sumo deadlifts, wide stance low bar squat, conventional deadlift, high bar squat, full squat, power squat, snatch grip deadlift, block pull, box squat, front squat, deficit deadlift, etc. The Sumo Dumbbell deadlift will target your glutes differently and in most cases help you feel the stretch more easily since your feet are positioned much wider apart than any of the other deadlifts. There is a deadlift style for every training goal! Escamilla et al. 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. 33, no. The only sumo deadlift equipment that you really need is the following: barbell. 3213–3219. TRAPS. With the conventional deadlift as a reference point, the vertical displacement of the bar from starting position to lift completion is 22% shorter in a high-handle hex-bar deadlift (1) and 20% shorter in a sumo deadlift (4). TRAP BAR DEADLIFT For part 1 of 3, lets take a close look at the deadlift and which deadlift variations most effectively impact its improvement. In the sumo deadlift, the lifter approaches the bar with their feet much wider than the conventional deadlift (2-3x wider), commonly toed-out. 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). Sumo Deadlift Setup. Each exercise varies only slightly in execution, but all work the muscles they target very effectively. On that note, Deadlifts are incredible at strengthening your back. If you're not doing Deadlifts in your training program, you have a problem. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. 682–688. 150–161. Use these deadlift variations to master the all-important hip-hinge technique and create that sexy strength and power you need to lift some seriously heavy stuff — and of course fill in those jeans quite nicely, thank you very much. “A Three-Dimensional Biomechanical Analysis of Sumo and Conventional Style Deadlifts.” Medicine and Science in Sports and Exercise, vol. If overall hip strength is a weak point for you, Sumo variations should be a staple within your program. DEADLIFT While this is a generalization, if you are a tall lifter, you may find squatting down to do conventional deadlifts harder than the wide stance sumo version. 12, 2019, pp. The lower back doesn't work as hard, and the hips, hamstrings and quads pick up the slack. Strength Training the Post-Operative Client, Do You Have Pain During a Lift? 32, no. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. You’d be right to ask this question given that there are many types of deadlift: trap bar deadlift, sumo deadlift and Romanian deadlift to name three variations. The sumo deadlift demonstrated significantly greater EMG values for both the vastus lateralis and vastus medialis (quadriceps) compared to the conventional deadlift. Find related exercises and variations along with expert tips Single-Leg Deadlift. All three variants demonstrate some difference in bar path between starting position to lift completion, but generally are executed with the goal of a vertical bar path (2). With the hex-bar deadlift, a specialty barbell in the shape of a hexagon allows the lifter to stand inside of it. Escamilla, R F, et al. You Don't Need to Toe Touch to Deadlift Safely, Maximize hamstring and paraspinal workload, Build capacity and confidence in client’s ability tolerate stress in their low back and hip, Strengthen hip adductor musculature in a wide stance, Decrease low back stress during early-phase, Decreased overall range of motion requirements compared to conventional deadlift, Maximize force, velocity, and power production, Decrease low back stress during early-phase low back rehabilitation (if needed), Decreased overall range of motion requirements compared to conventional and sumo deadlifts. 7, 2011, pp. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. ... Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. Conventional Style Deadlifts.” Medicine and Science in Sports and Exercise, vol. 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