Hi! On this blog we share all the things we wish we knew when getting started. 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. A lot of factors come into play such as hip mobility, biomechanics, and individual lifter strengths. Get stronger. Deadlift Cue #6: Shoulder Blades Over Barbell. 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. Way closer than any sumo I've seem but not conventional either. 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 hold my states deadlift record sumo pulling. Sumo love me long time. Nun habe ich einige Zeit mit Suchen nach guten Anleitungen / Videos zum Thema Semi-Sumo Kreuzheben verbracht, aber nichts brauchbares gefunden. We’ve had some talk lately about sumo deadlifts. They felt pretty comfortable and I feel I can possibly out lift my conventional in this stance if I train it little by little over time alongside conventional. 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/. 18 thoughts on “ Coaching the Sumo Deadlift ” Terrible on May 14, 2013 at 1:57 pm said: Much, much appreciated. Note: if your leverages are indicating that you could deadlift either conventional or sumo, you might want to try the semi-sumo deadlift stance. 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. Enthusiast 7 years ago. Although I suspect the key to his success was really the mullet. For me, that's Sumo as well (6'5, not very long arms). A semi-sumo stance can also prevent knee valgus or inward collapse. Yeah I hitched and use straps. 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. 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. Sold Out. You'll be stronger off the floor than with a wider stance, but you'll be making lockout more difficult, bar speed will be slower, and speed off the floor still won't be as good as conventional. 4 In 2006 my best competition deadlift was 484 pounds at 198. Sumo Deadlift Form and Positioning Foot placement. It's called the sumo deadlift. Don't care. It should feel as though the bar is positioned between the feet and legs rather than in front of them. In many cases the squat-stance deadlift allows the lifter to pull with the strongest, safest, and most efficient biomechanics. 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. Just stay in whatever position feels the most powerful, IMO. "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. Unlike the sumo deadlift where the feet tend to rotate outwards in excess of 45 degrees, the squat-stance deadlift requires you to keep the feet relatively straight. When you finally come around and try these, the rest of us will already be well-versed with them. 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. At the end of the program I tested my semi-sumo deadlift and maxed out at 375 lbs. Elite Certified Instructor. I probably had 10 reps total with the semi-sumo before I filmed this. As you stand with a wider than your shoulder-width stance, keep your legs and forearms in contact with each other. Terry McCarthy Level 7 Valued Member. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). 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. Posted on May 14, 2013 by Cloud. I'm sure there's lots more that I don't see. Lifting the weight by rounding your back opens both your hip and knee angle during the start, bringing the hips closer to the weight. 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. My deadlift has always been a struggle. New comments cannot be posted and votes cannot be cast. So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. Cookies help us deliver our Services. Keeping head slightly upward better your position and increase hip drive. While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. Sumo Deadlift Sets, Reps, and Weight Recommendations. Sold Out. Does anyone have any experience with or knowledge about a close(r) sumo stance they would like to share? Good chance you've seen this video but if not: https://www.youtube.com/watch?v=lyAK9FWxFlQ. Also, notable gains were made in my posterior chain (hamstrings, glutes, back). Semi-Sumo-Kreuzheben kann hier eine akzeptable Alternative sein, um zumindest die Einrundung des Rückens zu vermeiden. I locked it and that's all that matters to me as a recreational lifter. Let me elaborate below. Meny Hoppa till innehåll As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. Thanks for watching! Why you’re doing the sumo deadlift will impact how you do the sumo deadlift. THE MISSION. I've included as many … Press J to jump to the feed. If you do identify some resources it would be much appreciated if you would post links here . 22 comments. Each week you will alternate between sets of 8, sets of 5, or sets of 2. It also depends on how tall you are. 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. 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. In terms of foot placement, there is no one size fits all approach to setting up. 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. I pull with a very narrow sumo stance. Beim Sumo Kreuzheben (Sumo Deadlift) befinden sich die Hände zwischen den Beinen und der Stand ist besonders breit. If you find the measurements suggesting you can deadlift either conventional or sumo, then a semi-sumo deadlift stance might be more appropriate for you. It can help increase hip strength and at the same time, you can also experience decreased shear forces in the lumbar area as well as upper back loading benefits. 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. hide. Hope this makes sense. Sumo's start at 0:58. It could be mobility issue or something but with close stance i pull 500 whereas once I go wide, I struggle getting 405 up. Check out my article on the SEMI-SUMO DEADLIFT, which might allow you to find a better start position based on your individual leverages. It shows my 2nd and 3rd set. Sumo utilizes the posterior chain more than conventional. Conventional deadlift are more of a full body movement, and I realize I'm being vague, but the reason for choosing one over the other are your body proportions. The benefit is reduced ROM in exchange for a somewhat harder lockout in my experience. 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. PM, I want to hear more on this and continue the discussion. Specifically, we mean how … Reactions: ShawnM. JNorton October 2, 2018, 5:21pm #9. 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). Sold Out. 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/. You’ll start on Monday with regular conventional deadlifts for 3 work sets. Hitting a plateau and slowly grinding out weight that used to feel light can be disheartening. Log In Sign Up. 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. Also, notable gains were made in my posterior chain (hamstrings, glutes, back). A semi-sumo stance can also prevent knee valgus or inward collapse. With this in mind, the grip will be anywhere from roughly 1-2 feet apart. The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. This is another common problem that arises when placing your feet too wide. 1 Like. 30. 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. Have you tried sumos off a deficit? Traditionally, hip stance is far wider in Sumo deadlifts, and toes are pointed slightly outwards. Press question mark to learn the rest of the keyboard shortcuts. Related: 18 Exercises To Improve Deadlift Technique. Archived. There's my qualification statement, if you will. Beim Sumo Kreuzheben … This is another common problem that arises when placing your feet too wide. 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. Just in case anyone asks I'm 5'8" and 206 atm. They were semisumo or wide stance conventional deadlifts. I would like to even that out more. Although after doing some research on it a lot of people basically said that it's the worst of both worlds. Jedoch bedeutet "ein gutes Gefühl" zu haben nicht unbedingt, dass man die Technik auch richtig ausführt. 30. A 30 lb increases from my estimated 1 rep max. There are … In powerlifting, specifically the deadlift, the “just right” or the Goldilocks Zone, might not be pulling conventional, nor sumo, nor even Old English Style (we rarely hear about that one anymore). Monday – Deadlift Day. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. ich habe in letzter Zeit mich an wenig an Semi-Sumo-Deadlifts versucht und habe festgestellt, dass ich ein viel besseres Gefühl habe. This is "Semi sumo deadlift" by Jeff Santiago on Vimeo, the home for high quality videos and the people who love them. report . The fiercest critics of the sumo deadlift have lambasted it as a "bastardised deadlift". As I stated above, the shoulder position in relation to the barbell is a critical part of the set up in the deadlift. Anna C Level 9 Valued Member. Alternative Names: Wide stance deadlift, sumo barbell deadlift Type: Powerlifting Experience Level: Intermediate Equipment: Barbell Muscles Targeted: Hamstrings, glutes, quads, lower back Mechanics: Compound Average Number of Sets: 3-4 with 8-12 reps each Variations: High pull, dumbbell, kettlebell, semi, Smith machine, landmine sumo deadlifts The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. I think I see a few things wrongs, i think. Coaching the Sumo Deadlift. I never miss lockout still, but my floor speed has gone up. Diese Kreuzheben Variante eignet sich vor allem für große Athleten beziehungsweise für Athleten mit einem schwachen, unteren Rücken. Note: if your leverages are indicating that you could deadlift either conventional or sumo, you might want to try the semi-sumo deadlift stance. Seriously, any feedback. Exercise #1: Deadlifts. User account menu. Sumo Deadlift Exercise Information. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. 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. If you want to stand with your feet narrower, and toes pointed more forward, you'll pull what I like to call a combo pull. It basically put me right in the middle of both conventional and sumo. 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. Reactions: damogari, … level 1. While there is no one answer to this question, it can make or break a lifters’ ability to deadlift sumo. Instead of throwing in the towel on progress, let’s take a look at nine deadlift assistance exercises you can try to improve your deadlift. Semi Sumo Deadlift. WATCH: Sumo Deadlift Technique for CrossFit Competitors and Weightlifters. Not bad. Sort by. Start the exercise with lighter weights, ranging from 200-300 lbs. On this blog we share all the things we wish we knew when getting started. I tried a really wide stance sumo and it felt awkward. I currently pull sumo and I'm wanting to try out a closer sumo stance, as I'm weak off the floor and much stronger at lockout. Continue Reading Semi Sumo Deadlift: Should You Do It? How to do Semi Sumo Deadlift. as I'm weak off the floor and much stronger at lockout, Congrats, you are a sumo deadlifter. The beginning is just my top set of 5/3/1 for my deadlift day. This thread is archived. Sumo Kreuzheben. Hi! Just make sure you aren't going sooo narrow that you're losing back position. BUY NOW. They weren't. Even Pozdeev doesn't have a super narrow stance, He's also pretty short, though. 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. http://www.youtube.com/watch?feature=player_embedded&v=WvbhmYzRG8Q. So, for those lifters, what I call the hybrid sumo stance could perhaps be the best for you. Even though you only pull 5 submax singles each session, you do this 5 times per week and you have 25 reps at 75%. Nov 16, 2016 #23 John Inzer also used the Narrow Stance Sumo or Semi Sumo or whatever you want to call it. 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. I got into it for a bit too and smashed my conventional PRs pretty rapidly doing what I thought were "sumo" deadlifts. 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