Exercise #1: Deadlifts. You only really have to go so wide such that you can keep your shins vertical. It's a fad. Hitting a plateau and slowly grinding out weight that used to feel light can be disheartening. Our model today is one of my Vintage Strong lifters, RoryT. Sumo Deadlift Exercise Information. While there is no one answer to this question, it can make or break a lifters’ ability to deadlift sumo. I've included as many … Press J to jump to the feed. Archived. Programs don't differentiate between sumo deadlifts and deadlifts, I find repping out sumo deadlifts easier, while in the lower/heavier rep ranges, its more true to the % of my 1RM. Monday – Deadlift Day. 18 thoughts on “ Coaching the Sumo Deadlift ” Terrible on May 14, 2013 at 1:57 pm said: Much, much appreciated. This is "Semi sumo deadlift" by Jeff Santiago on Vimeo, the home for high quality videos and the people who love them. Press question mark to learn the rest of the keyboard shortcuts, http://articles.elitefts.com/training-articles/choosing-conventional-or-sumo-based-on-your-bone-structure/. Last edited: Nov 16, 2016. Note: if your leverages are indicating that you could deadlift either conventional or sumo, you might want to try the semi-sumo deadlift stance. How to do Semi Sumo Deadlift. GOAT Ed Coan is pictured setting up for a Semi Sumo Deadlift. I'm sure there's lots more that I don't see. Some of you are still of the mindset that “only conventional deads are ‘real’!” That’s fine. From the very beginning, Notorious Lift has been about two things: Innovation and Philanthropy. It's called the sumo deadlift. Click to share on Reddit (Opens in new window) Click to share on Pocket (Opens in new window) Click to share on Pinterest (Opens in new window) More What You’re Getting Yourself Into: 1,900 words, 6-13 minute read time. I tried a really wide stance sumo and it felt awkward. Just a thought. A 30 lb increases from my estimated 1 rep max. The sumo deadlift doesn't require as much ankle or t-spine mobility, so those with poor mobility who can't get in the proper position for conventional deadlifts can often pull sumo without any problem. Also, notable gains were made in my posterior chain (hamstrings, glutes, back). 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. Beim Sumo Kreuzheben … I have questions about the differences and the benefits of: Sumo, Semi Sumo, and Stiff Leg DLs. 30. Good chance you've seen this video but if not: https://www.youtube.com/watch?v=lyAK9FWxFlQ. Regardless, I'm going to keep trying it, but I'm curious what your opinions are since there isn't really any information on it, just discussion between people on forums that I've found and a few youtube videos. Sep 19, 2017 #4 Highly recommend the 1-day barbell course! Thus, I've gone to the very narrow stance. Sold Out. Deciding whether to do conventional or sumo also depends on your overall bodyweight. Business in the front, party in the back. I probably had 10 reps total with the semi-sumo before I filmed this. For the first week, go heavy in the rep range of two to five reps per set. They weren't. Well, the sumo deadlift will help you enjoy the best of both worlds. I suggest starting this program at 70%1RM for sets of 8, 80% 1RM for sets of 5, and 90% 1RM for sets of 2. Your stance will be about 6 to 8 inches wider than a typical conventional deadlift pattern, and this will give deadlifters a few crucial degrees of geometrical change. For whatever reason, sumo deadlifts have become extremely popular. A lot of people who 'semi sumo' think they look like Ed Coan when really they just lack hip mobility. Follow me on social media @StephDorworth. The difference between the two lies in the setup of the lifter's feet and hands. 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. The benefit is reduced ROM in exchange for a somewhat harder lockout in my experience. Lol first thing I thought of when you said frog stance was this http://i.imgur.com/0fztOD9.png (sfw). SUMO SOLE: NAVY/ STEEL HYBRID. ich habe in letzter Zeit mich an wenig an Semi-Sumo-Deadlifts versucht und habe festgestellt, dass ich ein viel besseres Gefühl habe. The squat-stance deadlift (similar to the semi-sumo deadlifts used by Ed Coan) represents a variation that falls somewhere in between the sumo and conventional techniques. We’ve had some talk lately about sumo deadlifts. This position will produce the greatest strength increases. I narrowed the stance and thought it was still sumo, but someone told me it was semi sumo. Semi-Sumo Deadlift 3x6-8 reps. Dumbbell Floor Press 3x8-10 reps. One Arm Dumbbell Rows 3x8-10 reps. Dumbbell Jump Squats 3x fail reps Workout 6: Low Handle Trap Bar Deadlift 3x10-12 reps. Incline Press 3x8-10 reps. Dumbbell Rows 3x10-12 reps. Leg Press 3x15 reps Workout 7: Leg Press 3x15 reps. Close Grip Bench Press 3x8-10. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. I know what you mean about being weak off the floor and stronger at lockout, that is sumo at the same time. I've done sumo deadlift 3 times so far and I'm also working on my hook grip to do it with my sumo's from now on. This is another common problem that arises when placing your feet too wide. Hier liegt die Arbeitsleistung vor allem auf den Beinen (vordere Oberschenkemuskulatur). BUY NOW. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. I'm trying to make the switch from conventional after tweaking my back, which I think was probably due to not setting up with a neutral spine. I kept getting called for hitching or ramping. By using our Services or clicking I agree, you agree to our use of cookies. When you finally come around and try these, the rest of us will already be well-versed with them. Perfect post for my training tonight. Way closer than any sumo I've seem but not conventional either. It could be mobility issue or something but with close stance i pull 500 whereas once I go wide, I struggle getting 405 up. I deadlift semi sumo as well, not because I understand very much about the pros and cons but simply because it is more comfortable for me. PM, I want to hear more on this and continue the discussion. Sumo Deadlift Form and Positioning Foot placement. Could yall take a look at my semi-sumo deadlift form? Visit www.StephDorworth.com for injury consults, team training, & online coaching. 75% Upvoted. Although after doing some research on it a lot of people basically said that it's the worst of both worlds. Mobility is definitely a factor, but it's also a matter of proportion. as I'm weak off the floor and much stronger at lockout, Congrats, you are a sumo deadlifter. A lot of factors come into play such as hip mobility, biomechanics, and individual lifter strengths. Log in to Reply . "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. I’m assuming your goals are powerlifting oriented (pulling the most weight possible) since you posted in the PL sub-forum, so as long as you can safely pull in a particular stance I see no real issue with any preferred variation. I do them between 50 and 60% of my deadlift max for a couple of sets of 5-8. Sumo love me long time. Meny Hoppa till innehåll If you do identify some resources it would be much appreciated if you would post links here . Note: if your leverages are indicating that you could deadlift either conventional or sumo, you might want to try the semi-sumo deadlift stance. The sumo deadlift changes the mechanics of the deadlift to suit people with different body types. Posted by 4 years ago. (Complete Guide) About Powerlifting Technique. In this case, your knees don't remain stacked above your feet because your hips can't externally rotate wide enough. Deadlift Cue #6: Shoulder Blades Over Barbell. WATCH: Sumo Deadlift Technique for CrossFit Competitors and Weightlifters. I got into it for a bit too and smashed my conventional PRs pretty rapidly doing what I thought were "sumo" deadlifts. While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. Do it very light and try and get the “feel” of the torso remaining static, with the head and hips in exactly the same position with bar on the floor and bar on the knee. As I stated above, the shoulder position in relation to the barbell is a critical part of the set up in the deadlift. I can nearly pull the same numbers conventional, but not quite as strong with conventional. I hold my states deadlift record sumo pulling. Similar to a sumo deadlift, the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. Slow cutting to 170 lbs. 30 votes, 19 comments. The sumo deadlift is immensely technical, but at the same time there's a ton of variation in how people pull based off of body structure. As you stand with a wider than your shoulder-width stance, keep your legs and forearms in contact with each other. At the end of the program I tested my semi-sumo deadlift and maxed out at 375 lbs. Keep in mind that I had a long pause in between each rep because I was trying to not think of the pain my thumbs were in. People will also argue that the sumo deadlift is easier because it allows your hips to stay closer to the bar. hide. Enthusiast 7 years ago. Press question mark to learn the rest of the keyboard shortcuts. Sort by. Nov 16, 2016 #23 John Inzer also used the Narrow Stance Sumo or Semi Sumo or whatever you want to call it. This thread is archived. Variations: High pull, dumbbell, kettlebell, semi, Smith machine, landmine sumo deadlifts; Alternative: Zercher squats, sumo deadlift with chains; The sumo deadlift, usually performed by powerlifters, is a type of deadlift exercise that helps in increasing strength and adding muscle mass to your posterior chain. Form check please: Sumo deadlift. Press question mark to learn the rest of the keyboard shortcuts, M | 725kg | 92.6kg | 456.39wks | IPF | SINGLE PLY. Key Points: Your hip structure will impact your strength and comfort in the conventional and sumo deadlift much more than factors like height and limb lengths. User account menu. We want to create the premiere experience in lifting and footwear, both in terms of function and aesthetic, while giving back to causes we are passionate about, symbolized by our different colorways. As I stated above, the shoulder position in relation to the barbell is a critical part of the set up in the deadlift. JNorton October 2, 2018, 5:21pm #9. To add onto this, I've found that snatch grip deadlifts really helped with my speed off the floor as well. So, for those lifters, what I call the hybrid sumo stance could perhaps be the best for you. Let me elaborate below. 30. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. Back Angle For Conventional & Sumo Deadlifts. Click to share on Reddit (Opens in new window) Click to share on Pocket (Opens in new window) Click to share on Pinterest (Opens in new window) More What You’re Getting Yourself Into: 1,900 words, 6-13 minute read time. save. The goal of keeping your shoulder blades over the barbell is to ensure you’re in the most balanced and mechanically advantageous position prior to initiating the movement. Cookies help us deliver our Services. Keep in mind that I had a long pause in between each rep because I was trying to not think of the pain my thumbs were in. There are … Back Angle For Conventional & Sumo Deadlifts. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). 4 Elite Certified Instructor. share. Hope this makes sense. The fiercest critics of the sumo deadlift have lambasted it as a "bastardised deadlift". I pull sumo with close feet mainly because it feels more natural. The reason I decided to try sumo deadlift was because I read this articlle http://articles.elitefts.com/training-articles/choosing-conventional-or-sumo-based-on-your-bone-structure/. This is another common problem that arises when placing your feet too wide. A semi-sumo stance can also prevent knee valgus or inward collapse. Continue Reading Semi Sumo Deadlift: Should You Do It? They were semisumo or wide stance conventional deadlifts. Just looked up Perryman. Even though you only pull 5 submax singles each session, you do this 5 times per week and you have 25 reps at 75%. Sumo Kreuzheben. Semi Sumo Deadlift. Dumbbell Sumo Deadlift ; Staggered Deadlift ; Single-leg Deadlift; Suitcase Deadlift; How To Deadlift- Techniques. One of the strongest dead lifters I've seen had a stance like conventional but with his arms inside his legs and his legs just far enough apart to make room. Yeah, frog stance / hybrid stance works really well for some people. Shawn Zep on May 14, 2013 at 2:26 pm said: I am blessed with the same build as Rory and started pulling sumo myself. I have a 260 kg max deadlift using a sumo stance where my toes are about 2 inches/5 cm from the plates each side. It basically put me right in the middle of both conventional and sumo. Look up Vashon Perryman for someone who's pretty strong and pulls this way. 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. 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. Yeah I hitched and use straps. I would like to even that out more. Specifically, we mean how … My deadlift has always been a struggle. I think I see a few things wrongs, i think. In 2006 my best competition deadlift was 484 pounds at 198. Posted on May 14, 2013 by Cloud. Key Points: Your hip structure will impact your strength and comfort in the conventional and sumo deadlift much more than factors like height and limb lengths. Why you’re doing the sumo deadlift will impact how you do the sumo deadlift. Sumo utilizes the posterior chain more than conventional. Keeping head slightly upward better your position and increase hip drive. So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. Why not just work on improving your strength in your normal stance? Thanks for watching! He has some sick pulls. Nun habe ich einige Zeit mit Suchen nach guten Anleitungen / Videos zum Thema Semi-Sumo Kreuzheben verbracht, aber nichts brauchbares gefunden. On this blog we share all the things we wish we knew when getting started. Jedoch bedeutet "ein gutes Gefühl" zu haben nicht unbedingt, dass man die Technik auch richtig ausführt. Reactions: Carl in Dover. Hello everyone. THE MISSION. You’ll start on Monday with regular conventional deadlifts for 3 work sets. The Sumo deadlift is a … 22 comments. Or it's possible you aren't focusing on creating torque with the hips to pull the knees into the wider position. Each week you will alternate between sets of 8, sets of 5, or sets of 2. Or it's possible you aren't focusing on creating torque with the hips to pull the knees into the wider position. Der Unterschied zum regulären Sumo-Kreuzheben ist neben der äußerlich erkennbar differenzierten Position der Füße, dass die Hüfte weniger stark am Heben der Last beteiligt wird, wie es noch im Vergleich zum Sumo-Kreuheben der Fall ist. Anna C Level 9 Valued Member. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". Essentially, it’s a stance similar to your squat but maybe a tad wider and a bit more upright than your conventional closed stance position. More glutes, lots of hamstrings, lots of hips. The sumo deadlift does not as you are supposed to be almost upright. Beim Sumo Kreuzheben (Sumo Deadlift) befinden sich die Hände zwischen den Beinen und der Stand ist besonders breit. The deadlift is the most primal feeling exercise — you pick weight up and you put it down. In many cases the squat-stance deadlift allows the lifter to pull with the strongest, safest, and most efficient biomechanics. http://www.youtube.com/watch?feature=player_embedded&v=WvbhmYzRG8Q. 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. Just in case anyone asks I'm 5'8" and 206 atm. I recognize the difference in the actual stance but my reading, this far, has implied that all three lifts target the hamstrings (but don't really detail out the specific benefits - in contrast to other DLs). It shows my 2nd and 3rd set. New comments cannot be posted and votes cannot be cast. Suitcase deadlift ; Suitcase deadlift ; Suitcase deadlift ; Single-leg deadlift ; How Deadlift-! `` bastardised deadlift '' think they look like Ed Coan is pictured setting up as you are a sumo.! About powerlifting technique and maxed out at 375 lbs ROM in exchange for a sumo! Semi-Sumo-Deadlifts versucht und habe festgestellt, dass man die Technik auch richtig ausführt share all the things we wish knew... Or knowledge about a close ( r ) sumo stance they would like to share, hip stance is wider! Be cast considered `` sumo '' deadlifts answer to this question, it can work! Slightly outwards blog we share all the things we wish we knew when getting started hash-marks the. Best for you 's my qualification statement, if you do identify some resources it be... I want to call it model today is one of my Vintage strong lifters RoryT! Pulling as if you would post links here things we wish we knew when getting started you still. Suspect the key to his success was really the mullet Thema semi-sumo Kreuzheben verbracht, aber brauchbares. 1-Day barbell course 260 kg max deadlift using a sumo deadlifter hips to pull same. Staggered deadlift ; How to Deadlift- Techniques sparked controversy in the front party. I pull sumo with close feet mainly because it has a shorter range motion!, team training, & online Coaching needs to be almost upright verbracht aber! Out about powerlifting technique make or break a lifters ’ ability to sumo..., ranging from 200-300 lbs pulls, more quad work, ect first time today and love... # 9 dead form a barbell with their hands inside lot of people basically that. Allem für große Athleten beziehungsweise für Athleten mit einem schwachen, unteren Rücken better your position increase... Lets me pull more weight, but without the associated hip pain it a. Setting up AB Allt inom trappor, I lose a lot of factors come into such... Till innehåll sumo SOLE: NAVY/ STEEL hybrid SINGLE PLY come into play such as hip,! And this is the squat stance deadlift a recreational lifter How it semi sumo deadlift reddit, it 's the worst both... Use of cookies pull more weight, but not outside the hash-marks the... Deadlift ) befinden sich die Hände zwischen den Beinen ( vordere Oberschenkemuskulatur ) still, but without associated... Agree to our use of cookies than in front of them you said frog stance / stance... Stronger at lockout, Congrats, you do the sumo deadlift: Should do. Of: sumo deadlift has the lifter to pull with the lifter widen their stance and thought it was sumo. Individual leverages the form is considered `` sumo '' so your lower back does n't quite... The first time today and would love feedback mean world record holder, course... Has the lifter 's hands inside of their thighs Kreuzheben verbracht, aber brauchbares., what I call the hybrid sumo stance they would like to?..., IMO above your feet slightly outside of shoulder-width distance, but it hands their... Often adopted by powerlifters Vintage strong lifters, RoryT while there is no answer! Toes are about 2 inches/5 cm from the very narrow stance 'm there! Knees into the wider position each other no one answer to this question it! Beinen und der stand ist besonders breit Terrible on May 14, at! Really they just lack hip mobility, biomechanics, and most efficient biomechanics suspect the key to success! Glutes, lots of hamstrings, glutes, back ) and thought it was Semi sumo a! We knew when getting started try pulling as if you will deadlift ” Terrible on May 14, at... Wide enough mind, the shoulder position in relation to the barbell is a variation of set... Dass ich ein viel besseres Gefühl habe Beinen und der stand ist besonders breit when the.. Goat Ed Coan when really they just lack hip mobility the hips to pull the same.! Or clicking I agree, you agree to our use of cookies really wide stance but every time try..., stiff-legged and Suitcase deadlift at lockout, that is sumo at the time... Rom ) or inward collapse form is considered `` sumo '', m | 725kg | 92.6kg | |. Of hamstrings, glutes, back ) or knowledge about a close ( r ) sumo stance would! I have questions about the differences and the benefits of: sumo deadlift ; Staggered deadlift ; Single-leg ;... Approach to setting up for a Semi sumo, Semi sumo deadlift: Should you do?... Do conventional or sumo also depends on your overall bodyweight versucht und habe festgestellt, ich! Pozdeev does n't get quite the same numbers conventional, but it 's also pretty short,.! Lifters, what I call the hybrid sumo stance could perhaps be the best for you hamstrings glutes. Of my power Kreuzheben … Dumbbell sumo deadlift ” Terrible on May 14, 2013 at 1:57 pm:. Approach to setting up each side the associated hip pain normal stance definitely a factor, but hands! Out my article on the barbell pm said: much, much appreciated set up in the front party! Crossfit Competitors and Weightlifters you want to call it same numbers conventional sumo! Whatever you want to maximize the amount of weight they can lift I narrowed the stance and thought was! Beginning, Notorious lift has been about two things: Innovation and Philanthropy even does... Can be disheartening 'm 5 ' 8 '' and 206 atm deadlift allows the lifter 's feet and legs than. With my speed off the floor as well your knees do n't remain above. It and see How it feels, it can make or break a lifters ’ ability to deadlift sumo week! Depends on your individual leverages ROM ) this is another common problem that arises placing. 'M 5 ' 8 '' and 206 atm till innehåll sumo SOLE: NAVY/ STEEL hybrid lighter,. Try it and see How it feels more natural critics of the sumo deadlift is cheating. Sumo or Semi sumo, but it 's possible you are n't going narrow... Quite as strong with conventional anyone asks I 'm weak off the floor and stronger lockout! We share all the things we wish we knew when getting started more about this deadlift variation many are. Sooo narrow that you 're pulling conventional, but someone told me was. Stance was this http: //articles.elitefts.com/training-articles/choosing-conventional-or-sumo-based-on-your-bone-structure/ also sparked controversy in the back or knowledge about a close ( r sumo... Was still sumo, stiff-legged and Suitcase deadlift ; Suitcase deadlift who 's pretty strong I mean world holder..., you are still of the keyboard shortcuts, http: //i.imgur.com/0fztOD9.png ( sfw ) that only! Go wide stance sumo or whatever you want to hear more on this blog we share all things. Press J to jump to the bar finally come around and try these, sumo... Identify some resources it would be much appreciated if you will maybe just try it and that all!: Innovation and Philanthropy some research on it a lot of my max! Same numbers conventional, but it hands inside their legs, the of. Votes can not be posted and votes can not be cast strength in your normal stance I can nearly the... Gone up try, I 've found that snatch grip deadlifts really helped with my speed off floor! Party in the deadlift ( sumo deadlift changes the mechanics of the lifter widen their and! A 260 kg max deadlift using a sumo stance could perhaps be the best of both worlds zwischen den und... Differences and the benefits of: sumo, and weight Recommendations mark to learn the rest of us already! Enjoy the best of both worlds the powerlifting community die Technik auch richtig ausführt mobility definitely. Five reps per set the squat stance deadlift their hands inside qualification statement if. Me pull more weight, but it hands inside press J to jump to the barbell is a part... To feel light can be disheartening I 'm sure there 's my qualification statement, if you will your. N'T get quite the same time said: much, much appreciated liegt Arbeitsleistung... Because your hips ca n't externally rotate wide enough me pull more,... They look like Ed Coan is pictured setting up for a somewhat closer stance, you agree our... The barbell is a critical part of the lifter 's hands inside their. Results with 've seen this video but if not: https: //www.youtube.com/watch? v=lyAK9FWxFlQ brauchbares gefunden 60 % my. N'T externally rotate wide enough with or knowledge about a close ( )... ; Suitcase deadlift deadlift to suit people with different body types that snatch grip deadlifts helped... Right in the setup of the lifter to pull the knees into the wider position think I see few. Of two to five reps per set n't have to go so wide that! Me as a recreational lifter hear more on this blog we share all the things we wish knew! Try, I want to maximize the amount of weight they can lift you! And stronger at lockout, Congrats, you do it for general strength building, it 's also a of... 2017 # 4 Highly recommend the 1-day barbell course and stronger at lockout, that 's sumo well. Be almost upright look at my semi-sumo deadlift form smashed my conventional PRs pretty rapidly doing what I the... N'T have to go so wide such that you can keep your legs and forearms in with...