Rather, we will discuss the conventional deadlift, where the feet are placed almost directly belo… Let’s get started. Sumo is a more a technical lift than conventional that requires a bit more thought Imo. The sumo deadlift is often written off as "easier" due the shorter range of motion, but most people don't perform it optimally. When doing multiple repetitions, do not bounce the weight off the floor. Toes are pointing out. ... Hope some of these cues help, happy lifting guys! It's not just, "Pick that bitch up". Minimize ROM. We present to you (or remind you of) 6 of some of the simplest (and best) cues and pointers you can add to your deadlift routine to improve your sumo deadlift form/technique (and ultimatley lift more weight). Any help appreciated. Cyclist squat. (Video: 11:24 mark.) Grip width - This is straightforward. You're going to have a more upright back position, and more vertical shins. In terms of bang for your buck there is nothing quite like the sumo deadlift. Try it. Avoid rounding your back as this will put your spine and back muscles under extreme tension. 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. Once you lock your legs, then pull your shoulders back and hips through. Lastly, as oxymoronic as it sounds, the deadlift is very much a pushing exercise rather than a pull. That being said, AlphaAgain covered it pretty damn well. Each of these is … Stabilizes the lower lumbar for extra safety. Here are the best cues to ensure that your sumo is set for success: -Hips- Keep them low and open up the groin to maximize leverage. feel like they're cramping when I try it. Then you do ONE set using the PRM approach with your target at the end of the cycle. If you pull at the bar excessively, your lats lose their lock, your shoulders roll forwards, and your hips shoot up, turning a potentially explosive and safe lift into a slow grind.But if you change your mindset about the deadlift from a pull to a push, it can drastically change what your hips and torso do and ramp up the speed you generate. 3 heavy days, rest, and 3 lighter days. Deadlift Cue #1: Breathe & Brace. 0:10. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Take Your Stance” The first thing to ensure prior to lifting the bar is our foot position. I will definitely be using this for future reference. In this article, I’ll break down exactly what back angle you should have based on your size and build. Conventional Deadlift Training Objective. 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. Sumo and Conventional Deadlift Slack Pulling Tips One of the best ways to approach pulling the slack out of the bar for the sumo and conventional deadlift is by creating a string of cues … I just changed programs two months ago, and thankfully it includes some of the exercises that addresses those weak points. Our intention here is to breakdown the sumo deadlift into 6 simple parts, which, if done correctly, will make mastering the lift a breeze. Your objective determines your choice of Conventional Deadlift Techniques, Olympic Style or Powerlifting Conventional Deadlift. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Essentially you “Leg Press” the weight off the floor. Reset, pull yourself back down, and follow your coaching cues again. The barbell is closer to the shins compared to conventional deadlifting. 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. However, my conventional deadlift seems to yield better results in terms of doing PRs. Did you look? 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?) The sumo deadlift a wide-stance deadlift where your hands are on the inside of your thighs. One additional set at 12 reps or a complete workout eg 3x12? 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. Odds are you'll be right around there. 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 … I just started doing sumo deadlifts as written on 2suns 5/3/1. Imagine a straight vertical line from the front of your shoulders to the bar. Try doing some double paused sumo deadlifts. Hi! You also need to be aware of the vastly different biomechanics of each lift, which affects the target muscles. I know, that's what i've been told. Here's what you need to think about. My recommendation for you is find a weight that you can conventional pull for 6-8, and cut it in half, then do sets of 8-10 reps sumo, and focus on a specific "cue" each set. Using the cue "squeeze the orange in your armpits" has been a game-changer. In fact, one of the more remarkable benefits of this exercise is the ability to pack on slabs of muscle on a trainee in record time. Sumo deadlift cues: The stance is about twice the shoulder width. And less range of motion means less total work done by the muscles. What width should I use? Here’s the most important technique cues you’ll need to know: 1. First you train your deadlift using the strength-skill approach. Positioning for sumo is different than conventional. "Wrote" a new program about two months ago - Combining Jim Wendler's 531 with something like a PPL split. 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. I'm not sure if anybody else had the same problem when switching over but my cues were different enough in both lifts that I basically had to relearn how to pull the slack out of the bar and brace. # teampeakhp. 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. The Sumo Deadlift is the only lift where technique rivals strength for importance. The only video I could find that was somewhat decent was sumo deadlifting with Ed Coan. If you're sumoin' properly, you'll get some scrapin. Also, a lot of these cues will be primarily focused on conventional deadlifts, as the sumo deadlift will require a much different setup and body position. 4. The Deadlift: Not a Great Muscle Builder? Also, make sure you wear socks. The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more equal balance between the lower back and hamstrings. ... help Reddit App Reddit coins Reddit premium Reddit … Hey guys. “Leg Press” cuing is acceptable for the Sumo Deadlift. Arms are inside the legs, directly below the shoulders, which stay relaxed. Arms straight down. From the Floor I’m a 500+ lb sumo puller with a sticking point a few inches from lockout. Also you have to be approaching technical failure. The set-up is the most important part of any deadlift. Sumo block pulls – lots of lifters, strongmen in particular, avoid the sumo deadlift but it is a great way to bring your posterior chain up to scratch. Two very common deadlift techniques you will often see in the gym ar... e the conventional & the sumo deadlifts. How are they different? These cues will apply whether you’re deadlifting conventional or sumo. Let’s break it down - The Sumo Vs Conventional Deadlift SUMO: Main muscles used: Quadriceps, glutes Bar position: Against the shins Stance: Wide stance - outside of arms. The sumo is far more technically advanced than the conventional deadlift. Sumo is a more a technical lift than conventional that requires a bit more thought Imo. Technique is always a valuable tool for a lifter, but in the Sumo it's everything. Push the Floor Away. Stupid question, but if you work in hypertrophy ranges for DL do you just a big... Lower back, ass and maybe hammies and quads? 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. Also make sure that your back isn't rounded, or it will make it hard to lock out. The first part is locking your legs out. The sumo deadlift does not as you are supposed to be almost upright. Does anybody have tips to get past this sticking point, so I can actually pull sumo as a main focus? What kind of program/template are you currently running? By using our Services or clicking I agree, you agree to our use of cookies. This is going to be preference and anatomy. Yea I saw that in Omars vid with silent mike and it helped a lot. My sticking point in sumo seems to always be right above the knees, and I'm unable to lock out. I've been lifting primarily sumo over the course of my year and two months of lifting now. Cookies help us deliver our Services. One last coaching tip for the sumo deadlift. I found those cues helped. The angle of your back will also depend on whether you deadlift conventional or sumo. "Hips back" is a cue that works great for many people when it comes to coaching deadlift variations, box squats, toe touch progressions, and a host of other exercises requiring a good hip hinge. If you deadlift 315 don't expect to deadlift 500 or even 405 in 9 weeks. 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. For those with less-than-stellar "movement awareness," I prefer to give a slightly different reference point. Semi-sumo deadlift and sumo deadlift variations. For conventional deadlifters I use the words “push” or “drive” as it cues the lifter to push the floor away from them – an extremely effective visual cue … -Spread- … Continued Ed Coan isn't the only strong guy that pulled sumo. What kind of set and rep ratios are you running for those block pulls? The height of the bar at the top of the lift will vary depending on arm and leg length, as well as placement of the feet. A sumo position shortens the distance of the lift by moving the feet out wider. How much weight (percentages)? So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. A key component of the deadlift is to put force into the ground. I had no idea what I was doing today, so I would like to hear what are some cues I should use? Now select that target weight appropriately. Try doing some double paused sumo deadlifts. Instead of 1 smooth motion, break it into 2. The sumo deadlift can be used as a regression for the conventional deadlifts and/or assist beginner lifters in learning proper hip flexion and extension mechanics in the deadlift. (Video: 9:30 mark.) 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.However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. I had no idea what I was doing today, so I would like to hear what are some cues I should use? The deadlift involves moving heavy weight from the ground until the hips and knees are extended. The goal of “breathe and brace” is to stabilize your spine. Oh my god thank you so much! What I found, for me, was that my traps are very weak compared to other muscles. 1. Start with whatever feels natural, and work from there. So if you’re looking to give you’re looking to give your back a break from traditional deadlifts, going sumo might be for you. http://www.kabukiwarrior.com/ Full weekly writeup accompanying the video is posted every Tuesday on http://breakingmuscle.com/author/chris-duffin https://www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/. The tip I heard was to consider the sumo a 2 part lift. Then on a final set, put it all together. I just started doing sumo deadlifts as written on 2suns 5/3/1. The only video I could find that was somewhat decent was sumo deadlifting with Ed Coan. Press question mark to learn the rest of the keyboard shortcuts. Thanks for the tip. What have you done to bring up a lagging Sumo Deadlift? I mean there's not much information about sumo deadlifts. 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. The Sumo Deadlift is a quad dominate movement. I mean there's not much information about sumo deadlifts. S/B/D is currently 365/235/425(sumo) 445(conventional) at 143 pounds. I prefer sumo because it just feels more natural to pull that way. make picking up this object easier and make you capable of picking up heavier objects. I had a similar problem. In this article, we will not discuss the sumo deadlift. You do not necessarily have to take your hands off the bar, but resetting each rep will make you stronger in … Pulling off blocks or plates reduces the requirement for great hip mobility, and allows you to handle much bigger weights than you would otherwise be handling. Hips through two months ago - Combining Jim Wendler 's 531 with something a! If you deadlift 315 do n't expect to deadlift 500 or even 405 in 9 weeks ' properly you... Vertical shins out the knees, and thankfully it includes some of the keyboard.. 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