There is less flexion of the hip which means less flexion all the way down the chain. Both get great results. If you have a hip that facilitates pulling sumo, what type of squat would be complementary? We’re also not going to drown ourselves in detail of technique. Once the shins are placed firmly against the bar, you will sit back and pull yourself into and under the bar. Sumo is a more a technical lift than conventional that requires a bit more thought Imo. Or for people to tell /u/WeaponizedSleep to eat more. What we hope to do today is either introduce the sumo pull to you (if you’re CrossFit gym doesn’t let you pull sumo, switch gyms) or offer some broad stroke education on which style is best suited for your body type and skill set. I've been pulling sumo exclusively for over a year at this point and don't plan on going back. shit sucks. If you do then you’ll get the benefit of having an easier time lifting the barbell from the floor to knees. For that reason, the sumo deadlift is be more quad-dominant than its conventional counterpart, as well as less stressful to the joints and muscles surrounding the lumbar spine. Correct Stance. Cookies help us deliver our Services. Use the opposite stance to simply provide complimentary work. By using our Services or clicking I agree, you agree to our use of cookies. Someone say deadlifts? Typically, a conventional deadlift is going to target more of the backside (glutes, hams and erector muscles). I've noticed that deadlifting in a sumo stance is less taxing on my body than doing a conventional. We’ve helped dozens of men and women pull over 500#/300# respectively, not to mention the hundreds of everyday folks we’ve helped consistently hit big PRs and avoid plateaus. Compared to the Conventional Deadlift, the Sumo Deadlift places far more stress on the hips, glutes, and hamstrings which may have a greater carryover to sport performance. Takeaway: In deciding whether to do semi-sumo deadlift, you need to ensure you have a strong lock-out position. Maybe it has to do with conventional being more widely used? I'm talking stance width, bar placement, etc. Isn't pulling conventional a lot easier for most tall guys because conventional is easier off the floor, and since the starting height for everyone is 225mm so you're essentially doing a deficit deadlift. That's a person to person thing (and can change with training as well). While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. No? www.Perform-360.com, Performance360 Bay Park But this isn't necessarily a reason to avoid the sumo deadlift per say. San Diego, CA 92110 You should be doing snatch grip deadlifts ;), stiff legged deficit snatch grip sumo deadlifts, with bands :). Your preferred stance should be the set-up you take for any PRs or anything near maximal. The biggest difference between the lifts is increased quadriceps excitation during both the sumo deadlift and hex bar deadlift, compared to the conventional deadlift. A lot of people perceive the sumo deadlift to be ‘cheating’ as it accounts for a shorter range of … I used to deadlift in a conventional stance, then made the switch over to sumo after finding out how much easier it is for me. Sumo is slower to break off the floor and easier to finish out, while conventional is a bit easier off the floor and slower to lock out. (619) 378-0303 I only do front squats and sumo deadlifts, because they "feel right". Try doing some double paused sumo deadlifts. Solid article. It’s worth mentioning that the only two 1,000lb. More Energy Expenditure Potential (fat loss). We must have opposite hips. The carryover from Sumo Deadlifting to wide-stance Squatting is truly incredible. 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. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type and goals. However, it is very important you find the one that’s best for you if you truly want to reach your potential and it all depends on body type, training goals and just overall feel. Sumo vs Conventional deadlift. It is a bit more technical, however it can be an easier movement for beginners to learn due to the near impossibility of “squatting” the deadlift in the wide stance position. Trying to pull sumo just feels really weird and uncomfortable, and I can't hit depth if I try squat too wide. This causes the conventional deadlift to have a more horizontal trunk angle during the setup than the other forms of the deadlift. This makes the conventional deadlift tougher on our back muscles, especially our spinal erectors. The sumo deadlift, a popular alternative, is characterized by a wider foot stance with the hands placed inside the … I always feel like I've tweaked something afterwards when pulling conventional or squatting with a narrow stance. Both have pulled over 800 pounds in competition. In this video I break down the differences between the conventional, sumo, romanian and stiff legged deadlifts. The conventional deadlift is, and will always be, an excellent lift for a lot of people. The conventional pull is what we most commonly see across the industry. At the same time, close stance squats feel fucking awesome. Data from Cholewicki shows that spinal extension demands are approximately 10% higher in the conventional deadlift. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. It's hard to say, really. This means the posterior chain muscles of the hamstring, glutes, and lower back are going to be stressed more in a conventional deadlift than in a sumo deadlift.. Generally anything that makes it to my knee caps can get locked out with ease. Use some trial and error and find what feels right. I prefer the sumo deadlift for a number of reasons, most notably the lower risk of injury and the stronger position it puts most people into, however that is simply my personal opinion as a coach. The torso is more elevated from the hips. The conventional deadlift, on the other hand, demonstrates more overall hamstring (concentric) and erector spinae (eccentric) excitation, than the hex bar deadlift. One of the most common questions we receive is, “which set-up should I do?” There are two options in the deadlift. CONVENTIONAL DEADLIFTS . Figure out where you feel most comfortable and implement a 3:1 system. The sumo can be a great option for those with hip alignment that points the toes outward. If you are pulling big weight and continuing to progress then don’t start toying with that, ya hear? So don’t fret. Take … If overall hip strength is a weak point for you, Sumo variations should be a staple within your program. The sumo stance is performed by approaching the bar and taking a wide stance, a good 12″ or so outside of the shoulders. I agree, just have the other way around experience. Funny you say that. With the wider stance, the sumo deadlift is 20-25% less range of motion when compared with the conventional deadlift. The conventional deadlift is, and will always be, an excellent lift for a lot of people. http://www.syattfitness.com/westside-barbell/sumo-conventional-deadlifting-an-overview-of-technique-programming-and-individual-weaknesses/. The torso is a bit closer to parallel to the ground (but not parallel!). Your hands should be just outside of your shins as to keep everything as close to our area of base as possible. i also squat pretty narrow with feet pointed straight ahead. The main difference between the sumo and conventional deadlift is the width of your stance with the sumo deadlift requiring a much wider stance. San Diego, CA 92107 Your toes should be pointed straight ahead. ——- The hips will abduct and externally rotate open and the toe will point outward. The conventional deadlift has 25-40% more range of motion than a sumo deadlift. If you settle into the sumo pull as your preferred option, be sure to change up it every so often to keep the hips fresh. There is nothing wrong with including a dose of both, either. Check out Andrew's article that I linked - stance width and bar placement don't really determine how knee-dominant or hip-dominant a squat is to any great degree. every time i've tried to pull sumo, it feels like the amount of force i have to generate even at light loads (50-75% of conventional max) to get the bar to move is insane. OUR NEW PROGRAM: https://kizentraining.com/p/squatspecializationToday we're talking about the sumo vs conventional deadlift. For instance, a long torso means there is a greater moment arm from the shoulders to the hips. The conventional set-up, or the sumo set-up and the stance in which you settle is absolutely critical for your progress. The following body types and goals are best suited for a sumo pull. Tall guys like sumo and manlets are good at conventional. You sure? “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. It is commonly instructed to be shoulder width apart, however that will likely result in inverted knees on a heavy pull, or hands that are too far out of the shoulders, so the alignment of the hips works much better. One common myth I would like to debunk. Empirically speaking, I cannot recall one of our athletes not hitting a PR after I switched them to sumo. My sumo is probably 40kg ahead of my conventional right now, but if were to pull with a scared cat back, I could probably pull the same weight conventional. makes me lightheaded and hurts my adductors. Those Not targeting Olympic Lifting Goals. According to a study in the journal Medicine and Science in Sports and Exercise, sumo deadlifts are more effective at activating the vastus medialis, vastus lateralis, and tibialis anterior muscles. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. (619) 272-6023 Both movements will make you kick more ass, will re-shape your body and improve the way you do everything. I'd recommend choosing the one that your body proportions favor. To execute the lift, the lifter’s legs will be about hip-width apart with their arms just outside their legs. If you read our stuff, you get it. Their torso will typically be more bent over than a sumo deadlift with their hips raised higher at the start. This is not going to be a “why you should deadlift” article. EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. Also, sumo is more technical in the way you incorporate your legs and the lockout, taking more time to learn and be efficient with than conventional. From there, the principles of the lift are about the same as the conventional pull. I like that all the stuff I've figured out by myself is slowly being validated by exercise science and guys like /u/gnuckols. edit for me. Here are the differences between the semi-sumo deadlift vs. sumo deadlift: It's a trick question. I see a lot of people reference an idea that when pulling conventional, off the floor should be easy and lockout should be hard. Maybe there's a correlation, maybe not. Ideally, assume a wide stance that places the shins in a position where they are perpendicular to the floor. Off the floor is always far weaker than above the knee. We are going to skip the hips for now and come back to them later on. At first glance it appears reasonable, after all, since the sumo deadlift looks more like a squat with the bar in the hands, and we all know the squat is king for hip development. huh it's the other way around brah. no amount of hip stretches seems to enable me to squat wide or deadlift sumo without problems. San Diego, CA 92109 deadlifts performed thus far have been conventional deadlifts, so even if a shorter range of motion does offer a slight advantage, it hasn’t manifested itself at the very top levels. Just more evidence that my quads are a weak link and something I really need to work on this winter, New comments cannot be posted and votes cannot be cast. I've never had this to be the case. As a general experience that I've seen mentioned many times (and have felt personally), sumo is way better to teach you how to stick to a lift and not give up, exactly because it's slower off the floor. Conventional vs. Sumo Deadlift % of 1RM Difference. 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