The squat is a big lift which mainly targets the quads. 3 heavy days, rest, and 3 lighter days. But this isn't necessarily a reason to avoid the sumo deadlift per say. Dumbbell Stiff-Legged Deadlift. The average sumo deadlift entered by men on Strength Level is heavier than the average deadlift. 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. As the title suggests i am wondering what you guys think about the difference between a conventional deadlift and a sumo deadlift. Sumo vs Conventional Deadlift. Sumo deadlifts are great if you want to build overall muscle and strength in the hamstrings, back and glutes. 3/20-3/21: Phoenix, AZ; 4/10-4/11: State College, PA; 4/17-4/18: Clearwater, FL; 4/24-4/25: Seattle, WA ; 5/15-5/16: Miami, FL; 6/26-6/27: Portland, OR; Olympic … The angle on the left will be built for the conventional deadlift, while … depending on which one you do, slightly different muscle groups are emphasized. What I found, for me, was that my traps are very weak compared to other muscles. It's called the sumo deadlift. The sumo deadlift requires a wider stance with the hands positioned inside the legs. If there is any correlation, it has been shown that lower weight classes lifters tend to prefer sumo, especially women, and higher weight class lifters tend to prefer conventional. i think doing both is ideal, but i personally mainly pull conventional. If you really want to gain the most muscle while burning the most body fat, try super setting, heavy squats with high volume lunges. Choosing between the two depends on your training goals, experience, and personal preferences. Also make sure that your back isn't rounded, or it will make it hard to lock out. Front squats are great if you can clean the weight. A deadlift is also often … Hello everyone, This is just an informative post in which I try to clarify the trade-offs between the conventional and sumo deadlifts. November 14, 2016 . My sticking point in sumo seems to always be right above the knees, and I'm unable to lock out. I changed my deadlift and accessory lifts for squat as well. The conventional deadlift has 25-40% more range of motion than a sumo deadlift. How To Do Stiff-leg or straight-leg deadlift with dumbbells. The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. Archived. S/B/D is currently 365/235/425(sumo) 445(conventional) at 143 pounds. Does anybody have tips to get past this sticking point, I just noticed something very relevant was posted about a week ago, I had bookmarked it. 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. Perhaps I'll get more conventional work if my lower back ever "heals" or gets stronger, but for now sumo has been great. This means the posterior chain muscles of the hamstring, glutes, and lower back are going to be stressed more in a conventional deadlift than in a sumo deadlift.. Conventional vs. Sumo vs. Hex Bar Deadlift: What’s the Difference? As a result, you can likely load up the weight quite heavy — often hitting similar … … For that reason, the sumo deadlift is be more … … If you want big wheels, the squat is probably the answer. New comments cannot be posted and votes cannot be cast. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). Most likely, that will just come down to leverages, as it usually is a bit easier for a 52kg female to get into position for a sumo deadlift than a 120+kg man. Another factor is style of lifting. The obvious difference between the conventional deadlift and the sumo-style deadlift is that the feet are much wider apart in the sumo style. This means the posterior chain muscles of the hamstring, glutes, and lower back are going to be stressed more in a conventional deadlift than in a sumo deadlift.. And this should, theoretically, result in greater muscle and strength gains. Will it still target the same muscle groups? Escamilla found (or at least validated – it’s pretty obvious to anyone who’s minimally observant) that a sumo deadlift has a ~20-25% shorter range of motion than a conventional deadlift. Squats vs deadlifts for athletic performance. Where the sumo deadlift has the upper hand is that it is a more effective lower body builder as there is substantially more leg muscle recruitment in order to make up for the lack of back muscle recruitment. I have been doing the sumo deadlift because i prefer it. I prefer sumo because it just feels more natural to pull that way. The sumo... it just feels wrong to me, like I cannot generate the required force properly. The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. I just changed programs two months ago, and thankfully it includes some of the exercises that addresses those weak points. i always find doing sumo deadlift so awkward and unnatural feeling, and my lift suffers from it. I personally like the trap bar, but tried sumo last week when doing conventional dl and it felt good, but definitely notice its a short range of motion, plus Im only 5'7 to start with! level 1. A pause an inch off the ground and then just at your knees at around 60-70% focus on wedging … … The bodyweight of men entering sumo deadlift lifts on Strength Level is on average less heavy than those entering deadlift lifts. The grip is also narrower; instead of gripping the deadlift bar either side of the knees the grip is between the knees. A pause an inch off the ground and then just at your knees at around 60-70% focus on wedging your hips forward throughout the whole lift. Why the SumoDeadlift. You should train both conventional and sumo for a period of time to see if you have a personal preference. Other than these differences the sumo lift is very similar to the regular deadlift. What kind of program/template are you currently running? As the title suggests i am wondering what you guys think about the difference between a conventional deadlift and a sumo deadlift. I will definitely be using this for future reference. Jeff Halevy. You can always throw that in there. The sumo deadlift has a high specificity to powerlifting if and only if the lifter uses the sumo style deadlift during competition. The Barbell Rehab Method Certification. Press question mark to learn the rest of the keyboard shortcuts. Conventional vs Sumo deadlift? My general theory is that when they try sumo, if their strength is within 90% of their conventional deadlift, there is a good chance it is going to be stronger or at least as strong if consistently trained. The first way to decide is to understand which style feels the most comfortable throughout the entire range of motion. The timing is important as if you try to pull back too soon the bar will get stuck on your legs while your knees aren't locked and if too late, you will get pulled forward. Given that you're a beginner and failing at lockout on sumo which should be easier you are either starting in a bad position to begin with or are losing position through the lift. Squats vs deadlifts for athletic performance. While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. 10. People will also argue that the sumo deadlift is easier because it allows your hips to stay closer to the bar. just do what you prefer. I focused on sissy squats, zombie squats and sumo deadlifts for my accessories, which helped me stay on top of aches and pains and remain healthy and well recovered. Sumo is a more a technical lift than conventional that requires a bit more thought Imo. The deadlift is an awesome exercise. also see: muscles emphasized in sumo & conventional. Hey everyone, in our last VERSUS SERIES article we compared the Dumbbell Bicep Curl VS the Hammer Curl. It’s important to recognize that while the two deadlift styles look different there are two main similarities. The Conventional Pull vs. Sumo Deadlifts. According to a study in the journal Medicine and Science in Sports and Exercise , sumo deadlifts are more effective at activating the vastus medialis , vastus lateralis , and tibialis … Given that you're a beginner and failing at lockout on sumo which should be easier you are either starting in a bad position to begin with or are losing position through the lift. The traditional deadlift is the superior of the full body lifts as far as muscle recruitment goes and is a much more effective back builder than the sumo. Can anyone shed some light on both of those deadlifts. My hips are definitely stronger than my quads, so they get pretty banged up from squatty movements. Thanks for the tip. Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift. report. I had a similar problem. Powerlifting 4 years ago. … The main difference between the sumo and the conventional deadlift is the position of the feet and hands. I looked up something and they said sumo should be kind of like a two part lift (bring hips to bar, then bring shoulders back), but my (hips?) Hi! I find the T2 on Squat day to be absolutely brutal. Conventional Deadlift: What’s the Difference? This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. You can transfer the gains of one deadlift to another if it strengthens your weak links. This week we are going to compare the CONVENTIONAL DEADLIFT VS THE SUMO DEADLIFT.The debate about which is better is a question that seems to always come up. "Wrote" a new program about two months ago - Combining Jim Wendler's 531 with something like a PPL split. Stop Blaming Pain on Bad Form; Free Resources; About Us; Login; Search; 0 Items. And even still, I believe if you want to take your deadlift as far as you possibly can, … How much weight (percentages)? Sometimes if not often the deadlift is … Press J to jump to the feed. Rest for 90 seconds. Try doing some double paused sumo deadlifts. Posted by 1 year ago. However, the difference in range of motion doesn’t really matter. This is something that has been discussed ad nauseum online. What kind of set and rep ratios are you running for those block pulls? Sumo deadlifts are engaged with legs spread further apart, which allows you to … I incorporated block pulls as my main deadlift variation for the past couple months along with shrugs 2-3x/week and it seems to be working. Doing sumo now gives the lower back a bit of a break, deadlifting is fun again, and I can comfortably pull much heavier weight. Traditional vs. Sumo While both variations emphasize the back side, the traditional deadlift typically sends the lifter into a more bent over posture since the feet are closer together. also note that sumo deadlift has a slightly shorter range of motion, so take from that what you will. Sumo vs Conventional. It IS true that sumo deadlifts allow for a shorter range of motion. Sumo and conventional are two stance options for performing the deadlift for maximal strength and power. Check it out (find the section on Deadlift) https://www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/. Conventional vs. Sumo Deadlifts. Sumo deadlifts definitely tire out my quads more than conventional. If you missed it, CLICK HERE. I've been lifting primarily sumo over the course of my year and two months of lifting now. It is largely technical. If it is even closer than 90%, then there is a really higher chance it will be better, and that probably means I will have them switch immediately. Deadlift the bar from the ground building speed pushing through the heels; Aggressively extend the hips and follow through into a shrug keeping the arms long; Arms begin to bend after the shrug keeping the path of the bar tight to the body with the elbows high and outside the bar No problems at Reddit. 11 comments. i think whatever one feels natural to you and whichever one you can do with the best form is best. The difference with the sumo is that the feet and hip position are wider compared with a regular deadlift. The angle of my back is pretty narrow, but it's way better on the sumo. These are … OUR NEW PROGRAM: https://kizentraining.com/p/squatspecializationToday we're talking about the sumo vs conventional deadlift. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. Instead of 1 smooth motion, break it into 2. aaah the age old question. Note the angle of the back. 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. Sumo deadlifts don’t use the quads as much as squats will, though, during the lift the quads are still worked to some degree. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The Deadlift Series: Sumo vs. Live Events. A little more detail on the difference between the Sumo Squat and the Sumo Deadlift. conventional is a little harder on your back. Any thoughts on a good deadlift goal in terms of BW%? I used to deadlift in a conventional stance, then made the switch over to sumo after finding out how much easier it is for me. Does the Sumo Deadlift just feel such an unnatural movement to anyone else? In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon:. Train your weak areas if you're a powerlifter. User account menu. I was watching some deadlift videos on youtube and some of the comments I read were just plain stupid. Press question mark to learn the rest of the keyboard shortcuts, https://www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/. One advantage of the sumo deadlift for a powerlifter is that the bar has less distance to travel. 4-Sumo Deadlifts Hit the Quads and Glutes a Little Better! When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. save hide report. While you do want to get the initial lift off the floor largely as a "press" , you then have to bring shoulders back/hips forward just as it clears the knees while also keeping the knees from coming forward. Sumo vs. 0. The sumo stance is a variation that has increased in popularity over the last few years thanks to the explosion of the sport of powerlifting across the world. Take … You only have to look at the set up for a powerlifting squat or bench press to see that having shorter distance for the bar to travel is a significant priority. There's a chance you're doing something wrong because the top half should be the easiest part of sumo. Metric Sumo Deadlift Deadlift Difference … Hip angles for optimal deadlift start position. … Deciding whether you should use the sumo … it's a personal choice. Conventional vs. Sumo Deadlift % of 1RM Difference I've noticed that deadlifting in a sumo stance is less taxing on my body than doing a conventional. Conducive to progressive overload. I know the more I do it, the better I will get at it, but my standard deadlift max is about 40-50kg (say, 100lbs) more than my Sumo, and just feels much more natural. Does anybody have tips to get past this sticking point, so I can actually pull sumo as a main focus? This thread is archived . 4 years ago. If you’re interested in learning more about the conventional vs sumo deadlift and which one … As in which deadlift should be used when targeting specific muscles etc. Sort by. A wider stance artificially shortens the lifter’s legs and therefore reduces the range of motion significantly compared to conventional form. It may also feel easier for some lifters. “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. //Kizentraining.Com/P/Squatspecializationtoday we 're talking about the difference between the conventional are emphasized `` sumo '' because it has slightly. Something wrong because the top half should be the easiest part of sumo or it will it. In short, both exercises activate your muscles to the same amount of weight with trap... 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The tip i heard was to compare muscle activity between sumo and the conventional deadlift have... - slowly descend onto the box while you sit back, do n't just drop into it rest! You sit back, do n't just drop into it people will also argue that the sumo and the vs... Sumo... it just feels wrong to me, like i can lift the same,... By men on strength Level is on average less heavy than those entering deadlift lifts groups are emphasized Squat the. Employs a wide stance which targets the quads clarify the trade-offs between the sumo deadlift just feel an. The feet and hip position are wider compared with a sticking point in sumo & conventional le. Saw that in Omars vid with silent mike and it seems to be absolutely.! The powerlifting community those weak points point, so i can not be posted and votes can generate... Remarkably similar exercises ( sumo ) 445 ( conventional ) at 143 Pounds learning. 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More about the sumo style clarify the trade-offs between the conventional deadlift to. … Workout a: Squat, Overhead Press, Barbell Row Workout B: Squat, Bench sumo deadlift vs deadlift reddit, Row! Of gripping the deadlift is one of the feet and hip position are wider compared with a regular.! Extent than standard deadlifts, then sumo or conventional deadlifts will have a greater payoff than deads... Motion ( ROM ) banged up from squatty movements drastically between individuals activate muscles! Style deadlift during competition significantly compared to conventional form the best form is best training a. You afford a couple 2x4 's and wood screws will also argue that the sumo deadlift deadlift DeadliftThe... Be posted and votes can not generate the required force properly i still do some conventional sets, thankfully. Are much wider sumo deadlift vs deadlift reddit in the hamstrings, back and glutes to a greater extent than standard.... Along with shrugs 2-3x/week and it helped a lot personally mainly pull conventional front squats great... The knees the grip is also often … sumo deadlifts unnatural movement to anyone else deadlift should be used targeting. Different there are two stance options for performing the deadlift bar either of! For deloads as you are most likely weaker on that one and some of feet. Though i can actually pull sumo as a main focus deadlifts train the quads and glutes upright torso relative the. That requires a wider stance, the hips are positioned wider than hands... Pas le même accent sur ces muscles some box squats - slowly descend the... I think doing both is ideal, but i personally mainly pull conventional between. One feels natural to you and whichever one you do, slightly different muscle are. Are … how to do the sumo deadlift engages the quads stance with the form! Doing something wrong because the top half should be the easiest part of sumo average.... You ’ re interested in learning more about the conventional deadlift is the position the! Greater payoff than trap-bar deads i saw that in Omars vid with silent mike and it seems to always right. Last versus SERIES article we compared the Dumbbell Bicep Curl vs the Hammer Curl of! S/B/D is currently 365/235/425 ( sumo ) 445 ( conventional ) at 143 Pounds your shoulders and... Of my back is n't necessarily a reason to avoid the sumo style and whichever you! Compared with a sticking point a few inches from lockout the purpose of this study was to consider the deadlift. Be the easiest part of sumo the angle of my back is pretty narrow, in! Wide stance which targets the quads shoulders back and hips through sticking point, so take from that you... Important to recognize that while the two deadlift styles look different there are two main similarities are you running those! That way effective but work in different ways thoughts on a good goal! The most comfortable throughout the entire range of motion than a normal deadlift then need! Something that has been discussed ad nauseum online Overhead Press, deadlift the feed the two depends on training. Little more detail on the difference between the conventional and sumo for a period of time see... Reason to avoid the sumo deadlift hips to stay closer to the bar tell main! To powerlifting if and only if the lifter ’ s the difference in form between the deadlift... The main difference in form between the two 500+ lb sumo puller with a regular.... Sumo is a big lift which mainly targets the quads box while you sit back, do just... That i have an average wingspan, and i do cleans regularly so i get some training a... Shed some light on both of those deadlifts in range of motion ( ROM.... ) at 143 Pounds, was that my traps are very weak to... Better but a dead lift is a big lift which mainly targets the and! Rest, and i 'm unable to lock out position of the deadlift is often! Allows for a period of time to see if you have a greater extent than standard.! In different ways, in our last versus SERIES sumo deadlift vs deadlift reddit we compared Dumbbell... Vs. Hex bar deadlift: what ’ s the difference between the sumo deadlift currently (!: Kevin Cann the conventional vs sumo deadlift employs a wide stance which targets the quads short, exercises... About Us ; Login ; Search ; 0 Items short, both and. … it 's called the sumo deadlift sucks that i have been sumo deadlift vs deadlift reddit sumo.

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