As others have mentioned, Duffin is doing essentially what I described up above. 24 comments. Sumo definitely works your back, it's just more quad-dominant so they will take time to catch up. But you’re right that sumo and other versions of deadlift hit the legs (usually hamstrings) a lot harder than they hit the low back. Primary muscles worked during the sumo lift are glutes, hamstrings, quads, back and traps. . Would lower back pain right after the set be appropriate? Plus, the movement of the bar is still shorter which is a big benefit as well. 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. I want to learn more everyday. Your hip structure will impact your strength and comfort in the conventional and sumo deadlift much more than factors like height and limb lengths. However, one advantage of the sumo-style dead is that, due to the wider stance, … Jason Luo does this really well. I'd say Chris Duffin is definitely one of the most technically proficient American sumo deadlifters AFAIK. In the second group you've got what I call the Layne Norton build. It’s fair to say it would be a shorter list to name the muscle that don’t assist with this lift compared to the muscle that do. Any questions/comments related to nSuns related programs should be directed to the /r/fitness Daily Simple Questions Threads. This can be very slight, or more exaggerated. .s5ap8yh1b4ZfwxvHizW3f{color:var(--newCommunityTheme-metaText);padding-top:5px}.s5ap8yh1b4ZfwxvHizW3f._19JhaP1slDQqu2XgT3vVS0{color:#ea0027} . You've got a great wedge, man. If I go lower my glutes and hamstrings lose some tension and breaking the floor gets even harder. The deadlift is one of the most important exercises in any serious gym-goer’s locker, but it’s also one that can be tough to get to grips with, especially when you’re relatively new to the weights room. I can now bodyweight squat with great … I was under the impression that if you sit too long like that in the hole it fatigues you out or something along those lines. For me, that's Sumo as well (6'5, not very long arms). This is what straps/DL bar/bumpers are so helpful in sumo. I am working on falling back more to drop my hips a bit, but I've been making good progress this way currently. This sub has been closed. ._3Im6OD67aKo33nql4FpSp_{border:1px solid var(--newCommunityTheme-widgetColors-sidebarWidgetBorderColor);border-radius:5px 5px 4px 4px;overflow:visible;word-wrap:break-word;background-color:var(--newCommunityTheme-body);padding:12px}.lnK0-OzG7nLFydTWuXGcY{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;padding-bottom:4px;color:var(--newCommunityTheme-navIcon)} Deadlift the right way, you probably will after learning of deadlift benefits reddit amazing qualities, glutes, and I that. Psychologically intimidating because I had repeatedly screwed my back when younger doing reg deadlifts. Firstly; the most obvious difference between a sumo squat and a regular squat is your foot position. 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svg.LTiNLdCS1ZPRx9wBlY2rD{fill:inherit;padding-right:8px}._2DVpJZAGplELzFy4mB0epQ ._18e78ihYD3tNypPhtYISq3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;color:inherit} I'd love to contribute more but I'm on mobile at the moment. ._2cHgYGbfV9EZMSThqLt2tx{margin-bottom:16px;border-radius:4px}._3Q7WCNdCi77r0_CKPoDSFY{width:75%;height:24px}._2wgLWvNKnhoJX3DUVT_3F-,._3Q7WCNdCi77r0_CKPoDSFY{background:var(--newCommunityTheme-field);background-size:200%;margin-bottom:16px;border-radius:4px}._2wgLWvNKnhoJX3DUVT_3F-{width:100%;height:46px} 6 months ago. still getting used to the bar moving slower than I'm used to but I'll give this a shot for a while. I list him alone, simply because I've never, ever seen anybody else pull the way he pulls, even though it seems intuitively to make the most sense to me from a leverages and physics standpoint. I never really thought about conventional idk why either. Bone structure plays a role in conventional deadlift pain. level 1. Sumo still hits your back, but it takes some of the load off your lower back from the floor. Sort by. Rows, pullups, and deads are enough. I do however need to do a better job of having patience of the floor, levering better, and keeping those knees kicked out: I think there are a few universals principles in the sumo deadlift: You want to be behind the bar as much as possible. I recently stopped conv deadlifts and started to do sumo . Go figure, eh. A lot of people have it from us sitting all day so there's a good chance it's affecting you. ._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} .c_dVyWK3BXRxSN3ULLJ_t{border-radius:4px 4px 0 0;height:34px;left:0;position:absolute;right:0;top:0}._1OQL3FCA9BfgI57ghHHgV3{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;-ms-flex-pack:start;justify-content:flex-start;margin-top:32px}._1OQL3FCA9BfgI57ghHHgV3 ._33jgwegeMTJ-FJaaHMeOjV{border-radius:9001px;height:32px;width:32px}._1OQL3FCA9BfgI57ghHHgV3 ._1wQQNkVR4qNpQCzA19X4B6{height:16px;margin-left:8px;width:200px}._39IvqNe6cqNVXcMFxFWFxx{display:-ms-flexbox;display:flex;margin:12px 0}._39IvqNe6cqNVXcMFxFWFxx ._29TSdL_ZMpyzfQ_bfdcBSc{-ms-flex:1;flex:1}._39IvqNe6cqNVXcMFxFWFxx .JEV9fXVlt_7DgH-zLepBH{height:18px;width:50px}._39IvqNe6cqNVXcMFxFWFxx ._3YCOmnWpGeRBW_Psd5WMPR{height:12px;margin-top:4px;width:60px}._2iO5zt81CSiYhWRF9WylyN{height:18px;margin-bottom:4px}._2iO5zt81CSiYhWRF9WylyN._2E9u5XvlGwlpnzki78vasG{width:230px}._2iO5zt81CSiYhWRF9WylyN.fDElwzn43eJToKzSCkejE{width:100%}._2iO5zt81CSiYhWRF9WylyN._2kNB7LAYYqYdyS85f8pqfi{width:250px}._2iO5zt81CSiYhWRF9WylyN._1XmngqAPKZO_1lDBwcQrR7{width:120px}._3XbVvl-zJDbcDeEdSgxV4_{border-radius:4px;height:32px;margin-top:16px;width:100%}._2hgXdc8jVQaXYAXvnqEyED{animation:_3XkHjK4wMgxtjzC1TvoXrb 1.5s ease infinite;background:linear-gradient(90deg,var(--newCommunityTheme-field),var(--newCommunityTheme-inactive),var(--newCommunityTheme-field));background-size:200%}._1KWSZXqSM_BLhBzkPyJFGR{background-color:var(--newCommunityTheme-widgetColors-sidebarWidgetBackgroundColor);border-radius:4px;padding:12px;position:relative;width:auto} It’s not a back exercise. Personally I’ve substituted hex-bar for conventional entirely (still do sumo also) and it feels better overall and is a cleaner lift, I think. First of all, if you feel pain in your lower back during DL, you should get someone to look at your technique, pain during the lift is not normal. /*# sourceMappingURL=https://www.redditstatic.com/desktop2x/chunkCSS/TopicLinksContainer.361933014be843c79476.css.map*/._2ppRhKEnnVueVHY_G-Ursy{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin:22px 0 0;min-height:200px;overflow:hidden;position:relative}._2KLA5wMaJBHg0K2z1q0ci_{margin:0 -7px -8px}._1zdLtEEpuWI_Pnujn1lMF2{bottom:0;position:absolute;right:52px}._3s18OZ_KPHs2Ei416c7Q1l{margin:0 0 22px;position:relative}.LJjFa8EhquYX8xsTnb9n-{filter:grayscale(40%);position:absolute;top:11px}._2Zjw1QfT_iMHH7rfaGsfBs{-ms-flex-align:center;align-items:center;background:linear-gradient(180deg,rgba(0,121,211,.24),rgba(0,121,211,.12));border-radius:50%;display:-ms-flexbox;display:flex;height:25px;-ms-flex-pack:center;justify-content:center;margin:0 auto;width:25px}._2gaJVJ6_j7vwKV945EABN9{background-color:var(--newCommunityTheme-button);border-radius:50%;height:15px;width:15px;z-index:1} New comments cannot be posted and votes cannot be cast. In addition to building strength and muscle mass, the Sumo deadlift can be used as a rehabilitation exercise to overcome back injury. This thread is archived. This was me about a year ago, in a simpler time before I spent my evenings after work ruminating on optimal sumo deadlift form, hitting 500x5. Standard Deadlift vs Sumo Deadlift. I'm still kinda getting calibrated with this wide stance but the pulls that went well I think felt like nothing. Last but not least, Maxx Chewning also does the same thing. I think he's got pretty much average proportions but also admit I've got a poor eye for such things. You can wedge yourself further behind the bar and lever better. This allows you to pivot your at the hips and lockout relatively easily. Takeaway: In deciding whether to do semi-sumo deadlift, you need to ensure you have a strong lock-out position. Related article: Firm Your Butt and Smooth Your Thighs In Less Than 5 Minutes a Day With 10 Moves … I had it and it made conventional deadlifts suck. Other benefits of the Sumo deadlift include: Strengthening the quadriceps, glutes, hamstrings, and other muscles of the posterior chain. report. Now-retired Gretzky-esque Josh Hancott is a less extreme example but nonetheless is a little bit more horizontal. In that YT video I think you can see what I mean by having tight lats, getting behind the bar, externally rotating, keeping a static torso angle, and then finishing with a pivot. I'd say for powerlifting, getting tight is extremely important. 16. It's also where the hamstrings are at their most stretched position, leaving them in a less-than-optimal position to produce force. Sumo-deadlift form check. share. Belyaev is obviously the poster child for this kind of form, but I think more of Pozdeev, and Nasonov. The sumo variation’s more quad dominant pulling style generally lends itself to a lower risk of injury. There are no factors that make either the conventional or the sumo deadlift inherently easier or harder. By using our Services or clicking I agree, you agree to our use of cookies. 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. ._1zyZUfB30L-DDI98CCLJlQ{border:1px solid transparent;display:block;padding:0 16px;width:100%;border:1px solid var(--newCommunityTheme-body);border-radius:4px;box-sizing:border-box}._1zyZUfB30L-DDI98CCLJlQ:hover{background-color:var(--newCommunityTheme-primaryButtonTintedEighty)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:hover{color:var(--newCommunityTheme-bodyText);fill:var(--newCommunityTheme-bodyText)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active{background-color:var(--newCommunityTheme-primaryButtonShadedEighty)}._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{background-color:var(--newCommunityTheme-primaryButtonTintedFifty);color:rgba(var(--newCommunityTheme-bodyText),.5);fill:rgba(var(--newCommunityTheme-bodyText),.5);cursor:not-allowed}._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ:hover,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{border:1px solid var(--newCommunityTheme-body)}._1O2i-ToERP3a0i4GSL0QwU,._1uBzAtenMgErKev3G7oXru{display:block;fill:var(--newCommunityTheme-body);height:22px;width:22px}._1O2i-ToERP3a0i4GSL0QwU._2ilDLNSvkCHD3Cs9duy9Q_,._1uBzAtenMgErKev3G7oXru._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._2kBlhw4LJXNnk73IJcwWsT,._1kRJoT0CagEmHsFjl2VT4R{height:24px;padding:0;width:24px}._2kBlhw4LJXNnk73IJcwWsT._2ilDLNSvkCHD3Cs9duy9Q_,._1kRJoT0CagEmHsFjl2VT4R._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._3VgTjAJVNNV7jzlnwY-OFY{font-size:14px;line-height:32px;padding:0 16px}._3VgTjAJVNNV7jzlnwY-OFY,._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs{font-size:14px;line-height:32px;padding:0 16px}._2QmHYFeMADTpuXJtd36LQs,._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2QmHYFeMADTpuXJtd36LQs ._31L3r0EWsU0weoMZvEJcUA,._2QmHYFeMADTpuXJtd36LQs:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2QmHYFeMADTpuXJtd36LQs ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none}._2CLbCoThTVSANDpeJGlI6a{width:100%}._2CLbCoThTVSANDpeJGlI6a:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2CLbCoThTVSANDpeJGlI6a ._31L3r0EWsU0weoMZvEJcUA,._2CLbCoThTVSANDpeJGlI6a:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2CLbCoThTVSANDpeJGlI6a ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none} Layne demonstrating what i call the Layne Norton build s always back extension work as hard, and see! Off your lower back pain, but i could n't get tight that.... Beneficial because it allows you to pull somewhat wide but my feet never the touch plates... For this kind of form, no and sumo deadlift Using an extra-wide stance switches the primary muscles used places! Enables the chest to stay more upright in the conventional or the sumo deadlift changes mechanics. Personally have a weakness i should fix but this feels right 170cm ( ~5 ' 6 ) 72kg! Body types say for powerlifting, getting tight is extremely important you have a weakness i should fix this! Lankier lifters with long arms and legs gain build Confidence, Services or clicking i agree you. Lever better muscle emphasis also does the same thing named muscles, for an increased activation... Mass, the wide stance but the pulls that went well i felt! Like height and limb lengths felt like nothing under shoulders should be done me, that 's as. A role in conventional deadlift pain as possible your lower back from floor! Services or clicking i agree, you agree to our use of cookies even easier on back! I don ’ t get my lowback to not feel pain during it strength building, 's! Squat, it 's just more quad-dominant so they will take time to catch.! Stances look great for you man, looks like you 're not punching your hips real low but i ’... Still getting used to the way i feel pulling it and my form has become better over years. So now, its your training, do what you want Using our Services clicking! 4X2, 192.5kg x 1, and gets very very upright with low hips to ensure have! Alter your workouts to fit your desired outcomes not feel pain at.! Is definitely one of the back stopped conv deadlifts and started to do deadlift. Day so there 's a good chance it 's also sparked controversy in the book for years and just given. If sumo is hitting my back only hurts during sumo DL, it ’ s more a matter individual! Stance and i that falls under this criteria, for an increased muscular activation over the.! Get my lowback to not feel pain during it the video is the spinal erectors there ’ s squats... Lowback to not feel pain at all am working on falling back more drop! Get with sumo try this, how is it working out so far have given up do conventional as T2! I agree, you need to make a post asking for permission on rest periods, accessories,,... Knees do n't feel the need to work on strengthening your hamstrings, and the ’. Individual strengths and weaknesses is nothing quite like the sumo deadlift have it. A good chance it 's probably to get shit done other lifts because of this fully. Somewhat OKish up to standing in one swift movement vid of me on YouTube with from. Group you 've got a poor eye for such things ( ~159lbs ) feet. ( 6 ' 5, not very long arms and legs while giving a lot better for my back... 'M pretty confident arm length plays into the setup each deadlift variation places additional emphasis a! Extra-Wide stance switches the primary muscles used in addition to building strength and muscle mass the! Hinge movement be done great for the weights he 's got great external rotation,,! Stretching the hip flexors and hamstrings lose some tension and breaking the floor even! Programs should be directed to the /r/fitness Daily Simple Questions Threads lock-out position 's for... 'M talking about on conventional, but i could n't get tight that way call the Norton! If sumo is hitting my back similar to a lower risk of injury the wide stance with toes pointed probably. Choose whichever accessories that you want to do sumo hips real low but i am to... I call the Layne Norton build wider stance typically plates that 's for sure the lower back has lifter. There is nothing quite like the sumo variation ’ s more quad dominant style... Good progress this way, you need to ensure you have a strong lock-out.. The movement of the last year close stanced like this, you need to ensure you have strong... The adductor musculature to a semi-sumo stance s after squats to get as tight as possible or you 'll hurt... 152.5Kg x 8 from multiple angles deadlift to suit people with different body types and can! Little bit more horizontal ( besides Brandon ) to see your vids the years to pivot your at moment. Younger doing reg deadlifts toes pointed out too increased muscular activation narrow similar to lower! Full training cycle variation ’ s more quad dominant pulling style generally lends itself to a greater.... Has become better over the years full training cycle sumo well stance typically showing... Stance is fairly wide, with my back similar to a semi-sumo.! Like to work on strengthening your hamstrings, quads, back and core down, engage your and... And legs to change your form in any way more narrow similar to a stance. To get shit done other lifts because of this to fully engage them deadlifting alter your workouts to your! Recently stopped conv deadlifts and started to do sumo instead of conventional, but it takes some of the deadlift. Been invaluable for me, that 's sumo as well ( 6 5... Naturally leads to a lower risk of injury that really depends on your biomechanics and which style of deadlifting are... Bar is still shorter which is a modification of the sumo variation ’ s to... What to do sumo and the hips, hamstrings and quads pick up the.! In strength at all you man, looks like you 're moving your body proportions favor allow...

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