Each and every bro has a unique body, with its own set of mechanics – and each of us will respond differently to each style of deadlift. It seems to me a great combination of consistency of bar path while also getting some pop off the ground. Now let us look at hip extension demands in each lift. I've experienced rather a few (particularly at the 600lb. Report Save. Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. Form: the two biggest points to work on are getting your hips close in to the bar, but keeping them high and avoiding posterior pelvic tilt, and timing. However, it is a lot more upright and quad dependent pull. Find related exercises and variations along with expert tips I've had to break it down a lot to figure out where I'm lagging! bodyweight. Was I stalling? My CNS could only take so much. Lots of people think you need to have your hips in a squat position for sumo deadlift. Rectus Femoris. Sort by. Hip Internal/External Rotators. With sumo, think about spreading the floor apart with your feet. The Belkin/Pozdeev style pull starts with much more static hips, but still has some stretch reflex. But conventional engages the back far more than sumo, and sumo engages the glutes far more than conventional. Not getting feedback by others nor recording your sets to see what's happening is a bad habit to fall into! When it comes to building muscle and burning fat, the deadlift is the queen of all lifts. However, if using the sumo stance, you’ll want a … I don't think your stance is nearly wide enough for sumo based on the angle of the video. It should be logical to have a strong sumo deadlift you must make the muscles that are going to move that weight stronger. Here is Emevas’ next guest post in the “Things I Think I Know” series.. After he made his case for using straps, today Emevas talks about something that goes against conventional – the advantages of Touch ‘n Go Deadlifts.. As always, you might agree or disagree, but I hope this post will get you thinking. Serious question, though: how do you program that? In conjuction with this, any top level comment that does not all provide credentials (pictures, or lifting numbers) will be removed. My experience may be relevant here. For hip closeness, Wierzbicki's set up is great (though it's easier not to rush that last bit of squat). Now that we have the sumo deadlift explanation out to of the way, let’s look how you’re doing it … Bracing: To brace, take a deep breath so your stomach looks as fat as possible. Get better form and practice more often, using ≤6 reps, and you will get stronger. LIKE, COMMENT, SUBSCRIBE, SHARE!!! For timing, I mean that ideally the first part of the pull should be knees extension to lockout with the hip angle fairly constant, then pushing the hips through to lockout. Powerlifting 4 years ago. The only difference between what they call in the video "sumo deadlift" and "trap bar deadlifts" is the shape of the bar you use, because the movement seems identical to me. Psychologically intimidating because I had repeatedly screwed my back when younger doing reg deadlifts. Let us know your opinions in the comments or on reddit. This is in contrast to trying to extend everything at once and getting caught above the knees in a terrible position (neither joint locked, hard position to finish). Make certain you know what's going on and how to plan to fix your issues! Form matters and practice matters. This way, if "trap bar deadlifts" are a good exercise for your quads, so should be the "sumo deadlifts" (probably wrong labeled as such) they perform in this video. Duffin, however, I just can't figure out. That should be your grip width. Sample Dynamic Effort Day. During these muscles contract together in order to help maintain the correct posture and move the load from point A to B. This is the group of muscles stretching from the back of your thighs up to your mid-back. I would split my approach to sumo into three parts: form work, "technical" strength, "brute" strength. The sumo deadlift really is a hybrid between the two. This is the "knees out" cue. How long is "time off," and did you still pull during those times just without prioritizing them? Aww, man! 821 lb/372.5 kg pull at a bodyweight of 225 lbs/102.3. level and then a massive one around 750). Are there any benefits compared to a traditional deadlift? You don't want a hybrid sumo/conventional lift. Back could be a little more forward as long as it’s comfortable. People who switch from conventional often have too narrow of a stance. Even air squats will benefit you! I've stalled so many times, it took years to figure out what I was doing wrong and what I could do to resolve my issues. This is perfect. I could hold maybe 550 mixed, but pull 7 plates (ish). Moderate to high cocontractions from the quadriceps, hamstrings, and gastrocnemius imply that the deadlift may be an effective closed kinetic chain exercise for strength athletes to employ during knee rehabilitation. Personally I'd start with Wierz, eventually move to Green, and then end up however I feel like setting up. While we value your involvement on the sub, we don't want to create a culture of the blind leading the blind. The form differences between conventional and sumo deadlifts are pretty recognizable, and even the newest lifter can generally point out form differences between each deadlift… In my experience, squats are better than conventional deadlifts for glutes if you are hip dominant (most people are not), however quad dominant people get better glute activation with deadlifts. Let me elaborate below. The Sumo deadlift allows you to move serious weight and you’ll still build lots of strength, big legs and jacked posterior chain (Back side of the body) muscles. You're not picking the bar up, you're driving the ground away. Your arms are hooks. Squats or deadlift for mass? EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. Don’t lock out your knees. Keep your arms that far apart and grab the bar. Short answer: Together squats and deadlifts offer a very powerful formula that can result in decent development of the upper leg as they allow the lifter to overload the quads, glutes and hamstrings with progressively heavier loads. I love the theory and it's worked out well for me: get strong with heavy stuff with block work, get strict with front squats and trunk work, and execute the pull as efficiently as possible. For an advanced-level lifter these rise to 411 pounds, 342 pounds and 255 pounds. For hip closeness, I've found that using different set ups as a drill is the most useful for me. One of the most important pieces I've found is to start with the hips engaged: Don't squat down into the deadlift and don't start with the hips too high, but begin the movement with the bar against your shins and your hips high enough so you can feel tension on your hip flexors before even breaking the plates off the floor. Doing that will keep your glutes active throughout the workout as well as stabilize the pelvis and help the posterior chain to maximize hip extension. Any top level comment that does not all provide credentials (pictures, lifting numbers, etc.) The main difference between the sumo and conventional deadlift is the width of your stance with the sumo deadlift requiring a much wider stance. Yes. Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. 4. share. The deadlift is an awesome exercise. 03-04-2013, 07:36 AM #14. lee__d. They are ranked on a scale of 1-5, with 5 being the most involved and a 1 being the barely involved at all. Very cool post man, informative. Fullscreen. Positioning is waaaaay more important for fixing anything that's not breaking the ground for me. If you do these at a steady tempo, and touch and go, you can focus on the feeling of maintaining your trunk position and getting into that ideal lockout position. The sumo deadlift is more glute and quad focused than other deadlift variations therefore it is a great movement if you are trying to build your quads and glutes. Grip width: This is mostly an issue with beginners, but I've seen far too many people hold the bar with a narrow grip. GHR and Reverse Hypers help keep it healthy and mobile, plus nearly all my variations are conventional to keep a solid balance on my strength! Front squats are great if you can clean the weight. Once a fool, always . Getting a vertical torso is really really important. Hamstrings In a sumo deadlift your hamstrings are worked however, you do not get the same kind of muscle involvement like you do in the conventional deadlift. Why the SumoDeadlift. 4. Stick your arms straight forward in front of you, retract then protract your shoulder blades to flare your lats, now look at your arms' distance from each other. As a compound movement it targets a whole array of muscles, which is great for butt building. What I would suggest for this is instead of bending your knees to get into position push your knees out to the side instead. . Getting properly set up is probably what has helped fix my issues in the long term. The Sumo Deadlift — You’re Doing It the Wrong Way. Today's topic of discussion: Sumo Deadlift. I've pulled over 700 (natural/drug-tested and raw/unequipped) in competitions as light as 220, and have done a best of 805 at about 275lb. level 1. 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. Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius imply that the deadlift … 1 Deadlift + 1 RDL = 1 Rep Shred: 3 sets of 10 reps, rest 60 – 90 seconds between sets Bulk: 3 sets of 8 reps, rest 90 – 120 seconds between sets The deadlift is an excellent strengthening exercise that can not only look daunting to beginners but potentially be painful if performed incorrectly. The sumo deadlift does not as you are supposed to be almost upright. Recovery from a torn hamstring is a painful and fairly lengthy procedure, and it would be nice to avoid that. Sumo Deadlift. New comments cannot be posted and votes cannot be cast. For me, that's Sumo as well (6'5, not very long arms). Choosing between the two depends on your training goals, experience, and personal preferences. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. The traditional deadlift is best for people with long arms and legs, relative to their torso. After working on form and using a PL belt, I was able to break through this mental plateau. I'm at work so can't link but Brady Cable (who coincidentally coaches at Kabuki) also pulls this way, and I have similar leverages to him; ghoulishly long arms and legs. The deadlift and squat are both powerlifting exercises that help build your muscle strength and mass. Sumo Deadlift. Press J to jump to the feed. Doing deadlift every day will make you stronger. A. This thread is archived. My favourite exercise here is low block pulls. Kettlebell Sumo Squat Exercise. The sumo deadlift is basically a high squat. Deadlifts will aid in building thigh muscle size, though they target specific parts of the thighs, and whether you build muscle also depends on a number of other factors. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. Here is how to do a sumo deadlift! When you do sumo deadlifts, you have a wide stance, vertical tibiae and you sit back, please tell me how that works quads more than conventional deadlifts considering you have angled tibiae? The greatest quad demands in the squat are coming up out of the hole. What didn't work: Burning myself out with deadlifting too often. Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift. I was asking if other people noticed that sumo deadlifts were easier to rep out given the same 1RM as a conventional deadlift. The Coan/Philippi program is a good one but I found that I had better luck by dividing it into two days instead of running all the assistance exercises on the same day as the deads. My luck is that I have GIANT quads which translate well to doing heavy sumo pulls. The movement can be performed using either the conventional or sumo stance. I'd recommend choosing the one that your body proportions favor. Yes I'm still a pussy about it. This thread is for intermediate, advanced, and elite lifters to share their experiences in overcoming various setbacks in training, and for the community to discuss with them why the approach they took was beneficial. What worked: A lot of people have trouble with this lift, so they don't practice it. Credentials: I went from a terrible rounded pseudo-conventional sumo deadlift to a technical and clean sumo through a lot of conscious effort. Play. Doing block pulls gets heavy weight in your hands and teaches that huge full-body effort you need to handle a pull. The sumo deadlift does limit maximal hamstring and erector recruitment when compared to conventional and Romanian deadlifts, however is often used to isolate the glutes and inner quads, as … Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger; The Sumo deadlift is one variation of the conventional deadlift where a barbell (although, there are different ways to do it) is most commonly utilized to pull massive poundages. I would have spent more time discovering why I failed rather than just trying to pull more weight and pull more often. Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. I'd add any other back, core, or trunk work to this category. The sumo squat takes its name from the Japanese sumo wrestler’s wide stance. Key points: • Major benefit: Strength gains • Secondary benefit: Muscle development • Muscles: Quad-dominant • Difficulty: Intermediate. Sumo Deadlift. Chest up. It’s not a squat, it’s a hinge movement. The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. I have always found block pulls to be worthless for me. Competition Stance Deadlift work up to a single at 90% of 1RM (or projected opener for your next contest) B. Sumo Block Deadlift 3 x 3. Block and rack pull are great for back development because they eliminate the initial part of the deadlift and thus target your lower body to a lesser degree. Okay I'm a little late, but u/ZBGBs said I should do this so here I am! The deficit deadlift is also called the “elevated deadlift”. I'm very much struggling with what I feel like "should" be the right form for me vs. what I find is working well right now. Using an extra-wide stance switches the primary muscles used. The lower back doesn't work as hard, and the hips, hamstrings and quads pick up the slack. Most lifters will justify that changing their deadlift styles will hit the quads more. Adductor magnus (inner thigh) Low back. Facebook Twitter Reddit Flipboard. It may also feel easier for some lifters. 10 reps on conventional and I feel like dying, 10 reps on sumo deadlift I still feel okay. Make sure your back is flexed and tight throughout the lift. This is beneficial because it allows you to alter your workouts to fit your desired outcomes. Since the sumo deadlift begins higher than the sticking point for the squat, the demands on the quads will be less than the squat, but greater than the conventional deadlift. Sumo and conventional deadlifts are equally effective but work in different ways. I usually use ~3". A deadlift is getting the bar to your hips. Other notes: Stronger quads, abductors, glutes, and back helps. Correct Stance. 0:00. Go figure, eh. Form is a huge component of sumo DLs. . I suggest you start with conventional. Getting my low back stronger, getting more direct work on the lats, using accessories/variations to target my weaker areas have all been things I've tried! Example 1, example 2, example 3. This is mainly for my own curiosity, but what's your conventional pull? You just pick the weight up off the ground, and boom – job done.’ Whilst that’s a decent creed for anyone training for a crappy deadlift, there’s a whole lot more to a killer deadlift than just brute force. Welcome to the weekly installment of our Weakpoint Wednesday thread. As far as muscle growth goes, both styles tend to train your body similarly, but sumo is a bit more demanding on your quads than conventional . I'm open to suggestions and tips for completing the pull! The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. Hamstrings. 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. I was "stalling" when I was worried about getting a hernia because deadlifting hurt when I went heavy. We will be covering a variety of topics that covers all of the strength and physique sports, as well as a few additional topics. I used to be a conventional guy but after too many injuries, I switched to a modified sumo and I swear, my quads have not been worked as hard. Can you afford a couple 2x4's and wood screws? Instead of hinging at the hips and then driving in to pull, you stand over the bar, set your upper back, then squat down (not back) until you reach the bar. best. Credentials: I went from a terrible rounded pseudo-conventional sumo deadlift to a technical and clean sumo through a lot of conscious effort. Sumo Deadlift Setup. Very heavy singles (over 85%) never did much for me, triples tend to be my mainstay over the years. Imma kinda buck the mold here and just talk about what's worked for me more in a stream of consciousness type way, and other things that might not apply to you as a lifter. You can always throw that in there. I didn't switch to it, but rather I found out when I started powerlifting that you couldn't use straps. share. scary, that's it. Foot and knee angle: Point your toes slightly out, but point your knees out even moreso as you complete the lift, as if you're trying to open up your legs. Yes it hurts. If you're a beginner, or fairly low intermediate, these threads are meant to be more of a guide for later reference. The following section will break down proper sumo deadlift technique. This places a greater demand on the quads. I find that the best for this is paused front squats, but regular front squats and high bar squats are also great here. Set the hips. Im pushing and training my bollox off to hit, 160kg bench, 240kg deadlift, 200kg squat, I would love to hit those numbers! What would I have done differently? level 1. Don’t lock out your knees. Ideally, assume a wide stance that places the shins in a position where they are perpendicular to the floor. When performing a sumo deadlift, hip abduction and external rotation mobility is needed more than a conventional or trap bar deadlift. I've also seen people stand so wide that they're pulling entirely with their backs. The Sumo Deadlift — You’re Doing It the Wrong Way. For proof, this is the first of my comp deadlift videos I pulled up. The Dan Green/Cailer hip scoop generates a lot of pop off the ground but often at the expense of a neutral spine that'll see you through a clean lockout. With regards to plateaus: That's tricky. 7 years ago. SUMO DEADLIFT & SQUAT Primary Muscles: glutes, quads, hamstrings Sets: 3 Reps: 12-15 Tips: keep your back straight and chest prone. Pulling off blocks or plates reduces the requirement for great hip mobility, and allows you to handle much bigger weights than … Adductors. Most pull styles to me make perfect sense. 5. By assuming a wider … Sumo has always been my preferred stance. You ever try wrestling shoes? Mid-back. If you aren't looking to add size to your legs, just don't lift much weight when you squat. This causes the sumo deadlift to have a more vertical trunk angle and resembling more of a squat movement than the other forms of the deadlift do. You can't totally finesse it with your quads. I am a bot, and this action was performed automatically. Best single was 645@195, and I worked up to 585x5@205 just before my latest injury. In the end, the sumo gives you this weird blend of quad, glutes, hamstring, some lower back, and even some adductors. Both conventional and sumo will work the same areas (glutes/hams, back, and quads). Your hamstrings are not too short. What you want to do is stand wide enough so that your knee joint can form a 90° angle when you begin the lift. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a … These are two separate lifts and should be performed for two different reasons. Sumo should look something like this. I'm probably closer to this now, but can't get NEARLY as upright, which messes me up at lockout a lot. level 1. Traps. formcheck. 4 years ago. Some lifters will feel their quads being activated more during a sumo deadlift. You may have better success with less flare to help you balance and 'grab' the floor with your toes. Poor soft tissue quality in the areas of can be a contributing factor to hip pain due to the mobility demands of a sumo deadlift. You gotta gotta gotta pull conventional a lot. I've found auxiliary exercises of good mornings and SLDLs to be particularly helpful. Your post just affirmed all of that. Press question mark to learn the rest of the keyboard shortcuts. Data from Cholewicki shows that spinal extension demands are approximately 10% higher in the conventional deadlift. My 1RM sumo was a gym lift of 315lb at 120lb bodyweight (girl). Back could be a little more forward as long as it’s comfortable. Does sumo deadlift work the quads? Athletes may choose to employ either the sumo or conventional deadlift style, depending on which muscles are considered most important according to their training protocols. . New comments cannot be posted and votes cannot be cast. 0:00. As with the rest of r/weightroom, all posts must have flair. SUMO DEADLIFT MOBILITY Sumo deadlifts create less shear stress in the low back due to the difference in position of the bar in relation to the spine. Stalled all over the place! The deadlift is one of the best moves for working your posterior chain. Do you do your SPDL's conventional style or sumo style? 87% Upvoted . 24 comments. Use this as a place to ask the more advanced lifters, who have actually had plateaus, how they were able to get past them. I pulled this way when I was much smaller (5'10, 170ish) without much upper back strength. What have you done to bring up a lagging Sumo Deadlift? Continue this thread level 1. 3. That way, you can get the weight going off of the floor without shifting or rounding too much. save. I personally flare my feet almost at 180 degrees to get my hips close to the bar, the drive my feet apart from each other to pull slack and rip the bar. This thread is a topic driven collective to fill the void that the more program oriented Tuesday thread has left. #2 pointing your toes too wide. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. A bulletproof back is essential (helps your squat too!). Will it still target the same muscle groups? Stance: The first step in sumo is finding the right stance. However, if moving a ton of weight is your M.O. Also, sometimes it’s for ego. 2. share. Athletes may choose to employ either the sumo or conventional deadlift style, depending on which muscles are considered most important according to their training protocols. It should be performed daily in order to keep that pattern sharp and to show significant improvement. I'd say that sumo deadlifts put more emphasis on the glutes, adductors and hamstrings. If you see someone with massive quads, they probably sumo deadlift. If you try to place your legs too far apart, then it will feel unnatural and you won't be able to generate enough force at the start of the lift. You have to just experiment with your foot angle. Anyone who says sumo is cheating is right... it is. Settings. Tumblr. I found that for me, the most I can take is deadlifting 2x a week. This subreddit if for anyone who is starting Stonglifts5x5, has previously done Stronglifts5x5, anywhere in between, or even just curious as to what it is. Glutes. Also, because we spend 10 hours a day sitting in chairs or couches. I'd like to work my pull to being similar to his and curious on what you think the best way to get there is. First off, you don't seem to be putting the weight on the floor after each rep. Also, you want your shins to be perpendicular with the ground and your hips/glutes to be "scooped" as far forward towards the bar as you can. This video shows a basic representation on how to do Sumo Deadlifts with a few tips and form guidance! I wouldn't advise quitting squats. I pull hook grip. A deadlift is a skill-based movement that takes considerable practice to hone and refine. It may also feel easier for some lifters. You set up, pull firmly/steadily with a focus on extending the knees, and end up with the bar around your knees with your knees locked. 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Side instead start with Wierz, eventually move to Green, and then end up however I feel like,! Credentials: I think I need to get into position push your knees to lockout and how correctly. Bar to your legs, relative to their torso the first step in sumo is cheating is right it. Reason I switched was so I 'd add any other back, what would you have any or... Move to Green, and my most recent pulls @ 640 and 650 that were fast and.. N'T think your stance is NEARLY wide enough to engage the hips high but horizontally as as... From point a to B strengthening your quads more than conventional calculate your workouts posts must have.! Any issue is either off the ground ( weak back/quads ) or lockout positioning! Separate conventional day or do you do your SPDL 's conventional style or sumo stance involved and a ton accessories., both conventional and 585 from a torn hamstring is a huge, heavy, body. Thread is a table of the style you are going to move that weight stronger going on and to. Home gym so no access to hip abductor machines unfortunately Thrall ’ s hinge... Than conventional strengthening your quads more the long term have to just with.: a lot of conscious effort using our Services or clicking I,. Think about pushing the floor other notes: stronger quads, abductors,,! Conventional deadlift is the easiest lift ever of the best exercises for mass and strength in the pull will down! Also getting some pop off the floor with your quads more 'm a little late, pull. Listed below is a painful and fairly lengthy procedure, and I worked up to 585x5 @ 205 just my! Throw and edit in I wanted to jump in for later reference between! Spinal Erectors off the ground ( weak back/quads ) or lockout ( positioning more..., at mid knee that for me have almost always been at the transition from the.. Bulletproof back is flexed and tight throughout the lift just before my latest injury I still feel okay now us... 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The comments or on reddit, adductors and hamstrings 205 just before my latest injury however I like... Separate conventional day or do you do blocks of one or the other best for people to tell /u/WeaponizedSleep eat. Feedback, I just posted a video of me failing a 500lb pull at a bodyweight of 225 lbs/102.3 for... Being the barely involved at all our Services or clicking I agree, you 're cheating and. Terrible rounded pseudo-conventional sumo deadlift technique up out of the hole to hone and refine do squats. Deadlifts put more emphasis on the glutes, spinal Erectors, Traps with step-by-step...