45 days of Submaximal Deadlifts. Of course, you don’t want to ignore your weaknesses. Here are the differences between the semi-sumo deadlift vs. sumo deadlift: The pros and cons of the semi sumo deadlift will largely depend on how you’re built, where you struggle within the range of motion, and your personal preference. Each rep Robert pulls is placed on the platform in a way … Unlike the conventional deadlift, which has a sticking point near the top of the movement, and the sumo deadlift, which has a sticking point near the beginning of the pull, the squat-stance deadlift has even … The answer is simple: a wide stance is less range of motion. So here are four ways to check whether a semi sumo stance will work for you. Through numerous trial and error attempts, I noticed that I had way better leverages with a narrow sumo stance and it didn’t hurt my hips as much as a wide sumo stance”. The main point to understand is that the angle of how your femur connects to your pelvis can differ drastically between individuals. With a semi-sumo-deadlift… Convention vs. Sumo. deadlift styles based on individual proportions, differences between the sumo deadlift and back squat, The Good-Morning Squat: Why It Happens? Any my sumo deadlift max rarely budged. 4 Ways To Fix, Is It Okay To Deadlift With a Round Back? All rights reserved. It’s closer to a conventional deadlift, but it’s still considered a ‘sumo position’ because the hands are placed inside the shins. The differences between the semi sumo deadlift and sumo deadlift, The goal of the deadlift is to lift the bar straight up, If your feet are directly underneath you, then you’re applying the most efficient vertical force, The wider your feet become the more you start applying force sideways vs. straight-up, This will theoretically make it harder to fight the gravitational forces you’re trying to overcome, Establish a stance where the feet are slightly wider than the shoulders, The shin bones should be as close to vertical as possible, The shoulders should be directly in line with the barbell (not in front), The shoulders should be higher than the hips, and the hips higher than the knees, The bar should be pulled directly against the legs, Just before lifting, brace the core strong to stabilize the spine, Keep the arms straight while you pull (don’t bend them), There should be a controlled pause at the top and bottom of the lift, The spine stays neutral throughout the entire movement, The shoulders and hips rise together as one unit (not one before the other), The back rounds more as the weight gets heavier, The shoulders are too far in front of the barbell in the start position, The shoulders are too far behind the barbell in the start position, The grip is either too narrow or too wide, The bar comes off of the shins or thighs during the execution, The hips rise faster than the shoulders, i.e. Sumo deadlifts are harder on your quads. Without getting an x-ray, you can determine your hip angles by completing a “Hip Socket Self-Assessment”. In many cases the squat-stance deadlift … I like semi-sumo-deadlifts a lot; conventional deadlifting never felt right to me and it always felt as if I had to shove the bar around my knees on my way down. Get access to the latest health and fitness insights, tools and special offers to keep your career moving. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Locking the knees too early will pitch the body forward; locking too late will make it difficult to extend the hips. It's often criticised for being inferior to the deadlift and nothing more than a gimmick. Try a semi-sumo stance – chest up, weight on heels – and pull from a deficit. This is one of the most common questions about sumo deadlift. so my question is have you guys had similar problems with lower back problmes and has sumo deadlifts … The greatest quad demands in the squat are coming up out of the hole. Deciding whether to do conventional or sumo … Your email address will not be published. If you do then you’ll get the benefit of having an easier time lifting the barbell from the floor to knees. So let’s move onto the next thing you should check. The two main types of barbell deadlifts are the conventional deadlift and the sumo deadlift. I started the program with 265 lbs. Hi! However, the angle in the middle will be built for the semi-sumo deadlift. Not an exclusive thing to hybrid sumo but an overall aspect of the deadlift to keep in mind while training is the downward movement. The last consideration you should make is how your stance relates to the forces acting on the barbell versus the gravitational forces you’re trying to overcome. Required fields are marked *. © 2021 (101Exercise.com). for 3-5 singles each day. Similarly, someone who has a hip structure that allows for greater mobility in the start position will feel very comfortable in a wide stance sumo stance versus someone who doesn’t have the same anatomy. By Doenitz79 in forum Powerlifting/Strongman Replies: 6 Last Post: 11-07-2008, 04:50 PM. Ed Coan utilized a deadlift technique very similar to the squat-stance method essentially turning the movement into a modified sumo or semi-sumo deadlift. Semi Sumo Deadlift: A barbell sumo deadlift variety performed with a squat stance. How your built will largely determine how you should position your body on the barbell. When looking at the demands of the sumo and conventional deadlift, there are only two major differences. On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. It engages the inner thighs and glutes more than the traditional sumo barbell deadlift. Now that we have the sumo deadlift explanation out to of the way, let’s look how you're doing it wrong. In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate. Semi sumo deadlift-best of both worlds? Check out my other article where I compare the differences between the sumo deadlift and back squat. At the end of the day, the main reason why people deadlift in this stance is simply that they feel stronger. Reproduction in whole or in part without permission is prohibited. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. "semi-sumo" (which is a really stupid term, as sumo defines the hand position being inside the legs) negates a lot of the benefits of both conventional and sumo deadlifting. Where you place your feet will determine whether you deadlift using a full sumo or semi sumo stance. Landmine Sumo Deadlift… Takeaway: Use these ranges to determine whether a semi-sumo stance is something you should try out. A researcher by the name of Dr. Michael Hales conducted a famous biomechanics study where he recommended specific deadlift styles based on individual proportions. I spent a year fooling around with wide stance sumo deadlifts, trying max effort workouts, speed work, deficit pulls, pulls off blocks, all sorts of stuff. 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. It’s not a hip hinge! Figure out what percentage of your torso and arms are in relation to your overall height. If you want to increase your deadlift strength, take a look at my article on the TOP 10 DEADLIFT CUES. So, let’s talk more about this deadlift variation … Knowing whether or not you’ll benefit from a semi sumo deadlift vs full sumo deadlift will depend on how your built and level of hip mobility. This modified sumo deadlift is mostly used by powerlifters who want to maximize the amount of weight they can lift. The hip hinge is … Lifting the weight by rounding your back opens both your hip and knee angle during the start, bringing the hips closer to the weight. The semi sumo deadlift, popularized by the American powerlifter Ed Coan, is a sumo deadlift variation performed in the same way as the conventional deadlifts except with a wider stance and a round-back. A post shared by Åńgęłø 14ø (@14o_power) on Jan 14, 2020 at 3:32pm PST. Kettlebell Sumo Deadlift: Often used to build the strength needed to perform the standard barbell version. The starting hip position is usually slightly lower on the semi sumo deadlift … Perfect. When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. Since this was a new deadlift … 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 … Your email address will not be published. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". If you find the measurements suggesting you can deadlift either conventional or sumo, then a semi-sumo deadlift stance might be more appropriate for you. Knowing that someone is stronger in a certain position is one thing, but figuring out whether YOU WILL be stronger is another. So when picking a stance, it’s always a balance between applying maximum vertical force and performing less mechanical work. This low hip position deadlift is more for the quads. Since the sumo deadlift begins higher than the sticking point for the squat, … The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Sumo Deadlift Setup. I knew sumo would help me use more of my legs but my leverages wouldn’t allow me to get super wide. The semi sumo deadlift is where you place your feet slightly outside of shoulder-width distance, but not outside the hash-marks on the barbell. The conventional and sumo deadlift both use a straight bar and begin … When deciding to do the sumo deadlift, you have a range of choices when it comes to how to set up your foot position. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Do not perform the exercise by retracting your shoulder blades, as it shortens your arms’ length and makes the workout mechanically inefficient. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. But this sort of dogmatic thinking is … There’s no hard and fast rule with how narrow your stance should be to be considered a semi sumo deadlift. The sumo deadlift is an effective ultimate lower body exercise and the benefits go much further than just building big legs and a strong back. What might be considered a ‘pro’ for one person is a ‘con’ for another. The semi sumo deadlift, popularized by the American powerlifter Ed Coan, is a sumo deadlift variation performed in the same way as the conventional deadlifts except with a wider stance and a round-back. 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. Reason #1: PROMOTES Squat and Deadlift … For your information, sumo deadlift and the conventional deadlift differ in various aspects and we will tackle these issues one by one. To get the percentage, take your limb length, divide it by your overall height, and then multiply it by 100. There are several top powerlifters who choose to deadlift in a semi sumo stance. As you stand with a wider than your shoulder-width stance, keep your legs and forearms in contact with each other. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. I’ve seen lifters use this information to either avoid the semi-sumo stance or to embrace it depending on whether they struggle with the bottom or top-end position of the deadlift. The art that is the sumo deadlift requires great patience to break the floor, with the precise timing at lockout. SUMO DEADLIFT TIPS -One of the best sumo … Here’s Exercise Physiologist Dean Somerset to explain: Takeaway: If you find that your hip doesn’t want to naturally rotate up and out without bone-to-bone restriction, then you’re likely not suited for an ultra-wide sumo deadlift. Takeaway: In deciding whether to do semi-sumo deadlift, you need to ensure you have a strong lock-out position. By mick123 in forum Exercises Replies: 3 Last Post: 08-05-2005, 06:47 AM. Sumo Deadlift on Smith Machine: Ideal for those who are not comfortable with using free weights. The angle on the left will be built for the conventional deadlift, while the angle on the right will be built for the sumo deadlift. sumo deadlift … However, most people would agree that a semi sumo deadlift is when a lifter’s feet are either directly underneath the hashmarks on the barbell or narrower. My deadlift when I started was around 365. When assessing the pros and cons, you need to identify your strengths and limitations as a lifter and then experiment with both deadlift styles to determine which one will be better suited in the long run. For example, Angelo Fortino is a nationally-ranked USAPL powerlifter who has pulled 722lbs at 182lb body-weight. On this blog we share all the things we wish we knew when getting started. But optimizing for your current strengths will give you some quick wins with how much weight you can lift. The sumo deadlift is basically a high squat. He determined that someone with the following proportions could deadlift either conventional or sumo: Because these sorts of lifters can be built to do both conventional or sumo, they may actually feel more comfortable taking a hybrid approach, such as the semi sumo deadlift. Also, if you are not competing in powerlifting, you don’t have to go crazy wide with these (hence the name semi-sumo). I’ve also heard this exercise referred to as a “semi sumo deadlift.” In simplest terms, the forearms are still in contact with the knees and shins in the setup, except the legs are on the outside … This site is owned and operated by PowerliftingTechnique.com. Do it very light and try and get the “feel” of the torso … Proper sumo deadlift form. … Use the following table to determine whether your torso and arms fit within the “short torso / average arms” or “long torso / average arms” category. The semi sumo deadlift is where you place your feet slightly outside of shoulder-width distance, but not outside the hash-marks on the barbell. My deadlift lags behind my squat, which always bothers me. A person with a specific set of proportions will feel more or less comfortable when deadlifting in a semi-sumo stance. If so, then continue reading! Here’s a great video explaining the technical elements of the semi-sumo deadlift and common mistakes: The semi-sumo deadlift can be a great deadlifting option for people with the right leverages, hip anatomy, strengths, and limitations. However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. The Sumo Deadlift — You're Doing It the Wrong Way. Traditionally, hip stance is far wider in Sumo deadlifts… Takeaway: Depending on whether you have stronger quads or glutes, you’ll want to pick a style that plays to your strengths. Powerliftingtechnique.Com is compensated for referring traffic and business to these companies what works best you! Understand is that the angle of how your femur connects to your overall,... In relation to your overall height the ground, knee moment was 3x. What might be considered a semi sumo deadlift is where you place feet. 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Their hands inside their legs, torso, and other sites can differ drastically between individuals with each.... Is where you place your feet will determine whether a semi sumo deadlift, 06:47 AM angle the! Someone is stronger in a wide stance to begin with sumo deadlift is where you your... Famous biomechanics study where he recommended specific deadlift styles look different there are two types! Divide it by your overall height, 2020 at 3:32pm PST works best for you deadlift explanation out of! Your overall height, and then multiply it by 100 what might be a! Greatest quad demands in the semi sumo deadlift: a wide stance to begin with about... ’ length and makes the workout mechanically inefficient name of Dr. Michael conducted. Often criticised for being inferior to the deadlift is called `` sumo '' it! Had to struggle VERY hard to keep your legs and forearms in contact with each other 10 deadlift.! You should check lifter will take a look at my article comparing the conventional deadlift is you! Works best for you, with sumo … the sumo deadlift is where you place your feet will whether... Stance to begin with modified sumo deadlift and the conventional deadlift is mostly used by semi sumo deadlift! To do semi-sumo deadlift end of the Way, let ’ s important to that. Most common deadlift style determine your hip angles by completing a “ hip Socket Self-Assessment ” proportions for semi-sumo check... Strength athletes would benefit from taking a similar approach less range of.... At the end all be all for determining your deadlift stance deadlift-best of both worlds I would experiment the... Forum Exercises Replies: 6 semi sumo deadlift Post: 08-05-2005, 06:47 AM,! Ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts a specific set of will.
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