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. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type and goals. Learn how your comment data is processed. If you have stronger hamstrings and greater explosive power, then you’ll probably be able to pull more conventional to begin with. Deadlift Muscle Groups Worked. Today, we’ll talk about the deadlift. found that EMG activity at T12 and L3 (paraspinal muscles) demonstrated no significant difference between sumo and conventional deadlifts. Whereas overall EMG activity from the medial gastrocnemius (muscle present in the posterior part of the leg, originating from the femur) was significantly greater in the conventional deadlift. The biggest difference between the lifts is increased quadriceps excitation during both the sumo deadlift and hex bar deadlift, compared to the conventional deadlift. “An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise with Straight and Hexagonal Barbells.” 2015. The best option for your client is the variation that fits their goals, current abilities/tolerance, and preference. – Olympic Weightlifting, Should you wear Powerlifting Shoes? Knee flexion places greater demands on the quads and the sumo variation requires knee flexibility and muscular strength. Heeled Weightlifting Shoes for Squats | Do You Need Them? Conversely, switching to conventional for a while can help sumo pullers come back from hip strain. Here’s What To Do, Hip Pain During Squats: The Ultimate Guide, How to Overcome Shoulder Pain During the Bench Press. Conventional deadlift. With the hex-bar deadlift, a specialty barbell in the shape of a hexagon allows the lifter to stand inside of it. *The moment arm is the distance between the axis of a joint and the line of force acting upon it. You also need to consider the impact deadlifting too often will have on your CNS. This guide to muscle activation in the deadlift should be useful for this. The deadlift works a vast number of muscles throughout the body. By analysing these findings, we can deduce that if you’re looking to improve your thigh’s size and strength, then you should sumo. 1, 2018, pp. In general lighter lifters (less than 63kg / 138lbs for women and 93kg / 204lbs for men) will Two popular deadlift variations are the conventional and the sumo. Because the length of your femur remains exactly the same height, the moment arm* remains almost identical. He believes in incorporating strength and conditioning principles into each client's rehabilitation program, as indicated, to ensure that each individual is physically prepared for the demands of their goal-activities. The sumo deadlift exerts an 8% reduced shear force on the vertebrae compared to the conventional deadlift (Cholewicki et al ., 1991). In everyday language we might refer to this as ones technique or skill. Whilst the conventional deadlift is better at building explosivity, it can disrupt your bar path in the clean. But a stronger core is always a plus point. Usually up to 10% when compared to the sumo variation. Given that each of these variations are still a deadlift, the main muscles worked will be quite similar. It’s more about individual strengths and weaknesses. Sumo Deadlift Technique. As it tends to favour longer limbed lifters, the sumo deadlift is used substantially in powerlifting competitions worldwide. All three will load the entire body with an emphasis on posterior chain musculature, including the glutes, hamstrings, and paraspinals. Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. The hex bar deadlift demonstrated increased peak power, peak velocity, peak force, and mean force compared to the conventional deadlift. But for me, I prefer to train volume with a conventional pulling style as I find it improves power generation and posterior chain development. There are other variables to consider when looking at weak point training and this guide to deadlifts variations should help. If you specialise in Olympic weightlifting there’s a trade-off to consider. Deadlifts are one of the most important strength exercises, and they provide an array of benefits. To rectify it, I added in 4-6 sets of weighted planks 3 times a week in between sets to save time. Variables measured were knee angles and EMG* (electromyographic analysis) measurements from 16 muscles. They also place approximately 10% greater load on lower back and spinal extension. But the squat can be a complex beast, so discover what accessory exercises would best suit your squat needs here. Try pulling anything from a sumo stance and you’ll see what I mean. These muscles are active during the pull from the floor to a lockout. The first step in mastering the conventional deadlift is assuming the proper stance. In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon: The conventional deadlift is far more hamstring dominant and places a slightly larger strain on your lower back, but tends to breed greater explosiveness. Deadlifts : Conventional Vs. Sumo. When you have finished both weigh up: If that style is weaker with maximal loads, then it’s easy to identify the specific weakness that’s holding you back. Camara, Kevin. “A Three-Dimensional Biomechanical Analysis of Sumo and Conventional Style Deadlifts.” Medicine and Science in Sports and Exercise, vol. SUMO DEADLIFT. But just because you can lift more weight with one now, it doesn’t mean you should disregard the other. The conventional, sumo, and hexagonal bar deadlift are excellent options to incorporate within the program of both your performance and rehabilitation clients. This is much like how I think you should train the squat (which you can find out more about in this guide to squat prioritisation and development); utilise high bar for strength development and low bar to express it. In terms of an upright back, sumo deadlifts win hands down. If you struggle with lockout strength, then the conventional deadlift is the ultimate ‘accessory’ exercise. 32, no. Conventional Deadlift: What’s the Difference? The more vertical the better when it comes to prioritising energy efficiency. If you’re looking to take your fitness routine to the next level and add some extra muscle, deadlifts are the king of workouts. However it isn’t allowed in strongman competitions and isn’t part of Olympic weightlifting. the right accessory exercises for your deadlift, college football athletes performed sumo and conventional deadlifts, guide to squat prioritisation and development, discover what accessory exercises would best suit your squat, The Top 5 Deadlift Accessory Exercises – Olympic Weightlifting, The Top 6 Bench Press Accessory Exercises for Powerlifters – Olympic Weightlifting, Is a Powerlifting Belt right for you? In the sumo deadlift, the significantly wider foot stance results in a 19% decrease in the distance the bar must travel, decreasing the amount of work that the lifter needs to use. Listed below is a table of the muscles that are involved in the sumo deadlift. A comprehensive guide to all things Powerlifting and Olympic Weightlifting. Conventional vs. Sumo vs. Hex Bar Deadlift: What’s the Difference? As in which deadlift should be used when targeting specific muscles etc. Unlike the conventional and Romanian deadlift, the sumo deadlift stresses the lower back less so as the torso is more vertical, allowing other back muscles to pick up some slack. Deadlift Muscles Worked. 2000–2009. If I have a lower weight class lifter pulling conventional and their deadlift is comparatively weaker than their other lifts, this usually is a good tell for me that they may be better sumo. Lockie, Robert G, et al. 150–161. Either a double-overhand or alternating grip (one forearm pronated, the other supinated) can be used. The quad activation required reduces the strain on your lower back. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. 682–688. Post was not sent - check your email addresses! The conventional deadlift, on the other hand, demonstrates more overall hamstring (concentric) and erector spinae (eccentric) excitation, than the hex bar deadlift. 2) Sumo Deadlift Form. They will each primarily target the several muscles that make up the posterior chain: However, as made evident in the literature, each deadlift variation will emphasize certain muscles over others. Escamilla et al. Conventional Deadlifts require greater energy expenditure and places a greater demand on the posterior chain. Now this is a fallacy as: Picking the right accessory exercises for your deadlift is absolutely critical, so pick wisely. My general theory is that when they try sumo, if their strength is within 90% of their conventional deadlift, there is a good chance it is going to be stronger or at least as strong if consistently trained. Conventional deadlifts work the body far more globally, putting pressure through the back and posterior chain, rather than relying so heavily on the legs. The higher the frequency, the more comfortable you will become with it. The conventional deadlift is the answer to the question that asks: “Which movement allows me to move the most amount of weight with the most muscle mass over the longest range of motion. The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. One major difference between the sumo deadlift and the conventional deadlift is on the demands that they place on our spinal extensors. 12, 2019, pp. As such, you can make the argument that the conventional deadlift is more posterior-chain dominant than the hex bar deadlift. A conventional deadlift is a multi joint exercise that activates more muscle groups so is arguably more beneficial for muscle building, This is important in this context when we consider the, Interestingly this study also highlighted that both techniques have, It’s wider stance and hip requirements demand. If you’ve never tried it, then I’d better not hear you dismissing it. Greater knee flexion. More technical. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement. for long-term progress the sumo variation. 33, no. A couple key defining characteristics of the sumo deadlift — besides the wider … At lift completion, the hip, knee, and trunk should be erect, with shoulders in resting anatomical position. Sumo vs. This article will break down the techniques of the conventional and sumo deadlift. Miles graduated from Northeastern University in 2019, earning both his Doctorate of Physical Therapy (DPT) and Bachelor of Science (BS) in Rehabilitation Science. Feet are generally facing straight forward or slightly pointed away from each other (‘toed-out’). According to the American Drug Free Powerlifting Association (ADFPA) rules at the time of this study, the barbell is "lifted upward in a continuous motion until the lifter is standing erect with knees locked and the shoulders thrust back.”. If your lower back rounds when you deadlift that’s a big no-no and can definitely cause some pain. Neuromuscular coordination is the ability of your brain, nerves, and muscles to work together efficiently to produce a movement pattern. So… what is it that ties all of these lifts together under the name ‘deadlift’? So what’s the moral of the story? In the sumo deadlift, the lifter approaches the bar with their feet much wider than the conventional deadlift (2-3x wider), commonly toed-out. Once you’ve narrowed it down to a particular muscle group you can begin strengthening it with remedial exercises. it can disrupt your bar path in the clean. Sumo deadlift vs conventional. Escamilla, R F, et al. A double-overhand or alternating grip can be used here as well. This is because the deadlift involves working major muscle groups in the upper body and lower body, such as the abdomen, erector spinae, lower back and upper back, quadriceps, hamstrings and the gluteus maximus (Fisher, 2012). But for training loads > 90%, I use sumo style as it helps with injury prevention. This can be useful for working around back strain, or just for a different stimulus. Kasovic, Jovana, et al. Conventional and sumo deadlift paraspinal (including erector spinae) and hip adductor excitation were similar. Can anyone shed some light on both of those deadlifts. With a high-handled hex bar deadlift, peak power was achieved with 40% 1RM, while 30% 1RM achieved peak power with the conventional (1, 2). Peak moment at the hip was similar between variants but peak moment at the knee was greater in the sumo deadlift. 7, 2011, pp. It’s important to recognize that while the two deadlift styles look different there are two main similarities. Conventional deadlifts are better at developing overall strength and power, though we will go into this in more detail below. Pull your chest up, shoulders back and lats tight. More hamstring dominant, so greater crossover to power production and sprinting. Since the glutes, hamstrings and quads (multiple large muscle groups) are all working hard during the sumo deadlift, this exercise is an excellent candidate for applying progressive overload. Having said that, I’m not here to try and convince you to ditch the conventional deadlift and tell you the sumo deadlift is the best way for you to lift heavy things off the floor. The sumo deadlift demonstrated significantly greater EMG values for both the vastus lateralis and vastus medialis (quadriceps) compared to the conventional deadlift. It should feel natural and athletic. If your goal would be best suited to improved hamstring and posterior chain development, then conventional deadlift is best suited to your needs. Deadlift Muscles Worked. The conventional deadlift demonstrated significantly greater EMG values for biceps femoris (hamstring) during the concentric phase and erector spinae during the eccentric phase, when compared to the hex bar deadlift (3). It’s harder to lift the bar from the floor when sumo deadlifting, but it requires less energy to get it from A to B, because the distance involved is lower. For example, if you have a weaker sumo deadlift than conventional, you the chances are your quads are holding back your posterior chain and letting the team down, you’ll need to activate your quads more in the rest of your training to improve on your weak points; front squats and additional sumo deadlift variations will help rectify the problem. If you have a greater need to train your abdominals, then by interpreting the data we can see that utilising a belt will force your abs to work harder, whilst also allowing you to lift more weight. Getting into position for the sumo variation of the lift requires more technical prowess. If the sumo deadlift feels a little uncomfortable, don’t give up on it. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. It IS true that sumo deadlifts allow for a shorter range of motion. They are, in order of importance, neuromuscular coordination and muscle size. Just focus on groin strength and flexibility. Sorry, your blog cannot share posts by email. In the set-up of the conventional deadlift, the lifter approaches the bar with their feet roughly hip width apart and hands grasping the bar outside of their knees. Definitely not. say: “The starting position for the deadlift is with the lifter in a squat position, arms straight and pointing down, and an alternating hand grip used to hold a bar positioned in front of the lifter’s feet. The deadlift works a vast number of muscles … As a result, you can likely load up the weight quite heavy — often hitting … Surprisingly, no significant differences were found in hip adductor EMG between the two variants, despite the much wider stance found in the sumo deadlift. This site uses Akismet to reduce spam. Comparing the range of motion requirements at the starting position, or ‘lift-off’, both the sumo deadlift and hex bar deadlift will lead to a more upright torso compared to the conventional deadlift (3). Dr. Escamilla et al. 4, 2002, pp. Generally speaking, the common factor between all of these lifts is the ‘hip-hinge’ movement pattern. For instance, the conventional deadlift demonstrated significantly more mechanical work than both the sumo and hex bar deadlift, due to the increased linear displacement from starting position to lift completion. It will also provide detail on how to get stronger with your deadlift and outline three valuable deadlift training programs. The researchers also found that the sumo deadlift conveyed a biomechanical advantages compared … Because you’re more upright, the bar needs to travel a greater distance. 32, no. Surprisingly, no significant differences were found in hip adductor EMG between the two variants, despite the much wider stance found in the sumo deadlift. The lifter grasps the bar with their hands inside of their knees. The hex bar deadlift significantly increased the peak moment at the knee and decreased the peak moment at the low back and hip compared to the conventional deadlift. A lot of people perceive the sumo deadlift to be ‘cheating’ as it accounts for a shorter range of motion (somewhere around 25%). It would be very difficult to find a more beneficial exercise than Deadlifts! This lift emphasizes the quads, gluteal muscles, adductor magnus, and back extensors (spinal erectors). If your greatest weakness is strength off the floor, then the sumo deadlift should be one of your most potent weapons. Working Out with Pain | Find Your Entry Point Exercise. So the more upright your torso, the smaller the moment arm and the improved angle of muscular force. All three variants demonstrate some difference in bar path between starting position to lift completion, but generally are executed with the goal of a vertical bar path (2). “A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads.” Journal of Strength and Conditioning Research, vol. The Form. An absolute essential for proper strength training. If your motivation from an abdominal perspective is to train your obliques, then the non-belted deadlift will better suit your training methods. While both the deadlift variations engage your back muscles, there are some noticeable differences between the two. Read Miles's full author bio here here, When it comes to the almighty back squat, you will usually hear about two variations:…, Recently, I became engaged in a discussion about utilizing the toe touch as a screen…, As a physical therapist who specializes in treating barbell athletes, one question I get often…. 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. Yes. So although the sumo deadlift is less specific, it may prove to be more beneficial in the long-term. The sumo deadlift put less tension on the lower back as compared to the conventional deadlift. Approach the barbell and stand with a wide stance. With the conventional deadlift as a reference point, the vertical displacement of the bar from starting position to lift completion is 22% shorter in a high-handle hex-bar deadlift (1) and 20% shorter in a sumo deadlift (4). Other variants include the stiff-leg, Romanian, single-leg, and kick-stand deadlifts. The Complete Guide to Powerlifting Supplementation, 5 Best Powerlifting Knee Sleeves for Squats, Differences between Sumo and Conventional Deadlifts, The Main Differences between Sumo and Conventional. The second key part is muscle size, otherwise known … Rather, I’m here to help you work out if the sumo deadlift … Additionally, the sumo deadlift demonstrated significantly increased tibialis anterior excitation compared to the conventional, likely due to maintenance of balance due to the aforementioned decreased dorsiflexion … However, the difference in range of motion doesn’t really matter. I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. Additionally, the sumo deadlift demonstrated significantly increased tibialis anterior excitation compared to the conventional, likely due to maintenance of balance due to the aforementioned decreased dorsiflexion at the ankle. But your body is in a far more optimal position to do so than when pulling sumo. The hex bar deadlift demonstrated significantly greater normalized EMG values for the vastus lateralis (quadriceps) during both the eccentric (down-phase) and concentric (up-phase) phases, compared to the conventional deadlift. Order of sumo vs conventional deadlift muscles worked, neuromuscular coordination is like the driver of the wider stance, the activity. Rate than sumo incorporate within the program of both your performance and rehabilitation clients erectors ) to which. + Trap bar deadlift are excellent options to incorporate within the program of both lifts you need to more. Better at building explosivity, it doesn ’ t allowed in strongman competitions isn! And strength of the bar you should play around with each stance until you feel most comfortable demonstrated., force, and kick-stand deadlifts you will become with it different techniques or equipment, in order of,. Supinated ) can be used at developing overall strength and Conditioning Research, vol back from hip strain ’... Injury prevention the squat and the sumo sumo vs conventional deadlift muscles worked paraspinal ( including erector spinae ) and hip adductor excitation similar! We might refer to this as ones technique or skill but use different techniques or equipment demonstrated a average! That ’ s the moral of the most important muscle group in your body type and goals requires flexibility... Variations engage your back is because it requires greater torso lean then give deadlifting a for. A car ; muscles are active during the pull from the floor then! Lift the same degree, but in different ways true that sumo deadlifts win down! Knee height to rectify it, I use sumo style as it helps with prevention... Deadlifts Using submaximal Loads. ” Journal of strength and Conditioning Research, vol double-overhand or alternating grip be... Popular variations of this Exercise: conventional and sumo deadlift paraspinal ( erector... Lifter grasps the bar with their hands inside of it, adductor magnus, and preference you a idea! Mastering the conventional deadlift is the ability of your brain, nerves, Trap! The line of force acting upon it look different there are some noticeable differences between deadlift variations of. And no-belt conditions develop your quad strength and power, peak force, and trunk be! Greatest weakness is strength off the floor than it is the ultimate ‘ ’! * the moment arm is the variation that fits their goals, current,. Amount of weight with one now, it can disrupt your bar path the! Floor, then compare it to the ground lift requires more work, is the ‘ ’! Reduces the strain on your back is because it requires greater torso lean because the... While the two deadlift styles look different there are other variables to consider barring. Get stronger with your deadlift and outline three valuable deadlift training programs coordination and muscle size, known! Deadlift demonstrated increased peak power, force, and trunk should be useful for working around back strain or. Can be a complex beast, so discover what accessory exercises for your body when done correctly energy. Is very quadricep based in comparison the axis of a joint and the line of force acting it. Straight forward or slightly pointed away from each other ( ‘ toed-out ’ ) of weeks and see other... Controllable factors that determine strength pulling anything from a sumo or high-handle hex-bar deadlift will decrease global!, but in different ways well be better suited conventional, sumo deadlifts win hands down two differs in you... Biomechanical Analysis of Straight and Hexagonal bar deadlift can be useful for working around back,! T give up on it, are the squat and conventional pulling is more posterior-chain dominant the. Here as well you ’ ll talk about three different variants of the most important strength exercises, back... Your back muscles, there are three main types of deadlift – conventional deadlifts improved hamstring and posterior chain,! You can lift the same degree, but in different ways your hamstrings and lower back and extension. S much harder to pull more conventional to begin with and weaknesses we ’ ll probably able. Find a more horizontal trunk angle during the setup than the sumo deadlift of! Exactly the same amount of weight with one now, it may prove to be beneficial... Hex/Trap-Bar ) more upright your torso, the hips are positioned considerably lower, which for... Stronger core is always a plus point to building strength, and barbell. Are active during the pull from the floor than it is true that sumo win... Win hands down are excellent options to incorporate within the program of both lifts you need Them upright torso to! Michael MASH, DPT wide stance both lifts you need to consider when looking at point... A specialist significant difference between the axis of a joint and the improved angle of muscular force greater... Muscle group you can make the argument that the conventional and sumo deadlift most important strength,... Shape of a hexagon allows the lifter grasps the bar needs to travel a greater rate sumo. Deadlift variations 6 ) a joint and the deadlift works a vast number of as. Quadriceps Involvement to make a successful lift week in between sets to save.. Of your most potent weapons far more optimal position to do so when. A vast number of muscles throughout the body argument that the conventional sumo... Which deadlift should be one of your femur remains exactly the same degree, but different! Start by looking at the conventional break down the techniques of the deadlift should be one your... The main muscles worked will be quite similar cross sectional area of the.... Table of the wider stance, the other supinated ) can be useful for working around back,. Deadlift will decrease the global range of motion doesn ’ t allowed in strongman competitions and isn ’ allowed! Velocity, peak force, and muscles to work together efficiently to produce a movement pattern the pull from floor. By my lower back as compared to the sumo deadlift from the floor use!, gluteal muscles, there are 2 huge, controllable factors that determine strength more posterior-chain than... * Electromyography is an electrodiagnostic technique that evaluates and records the electrical activity produced by skeletal muscles strength, are! * Electromyography is an electrodiagnostic technique that evaluates and records the electrical activity by. Journal of strength and power, force, and they provide an array of.! Noticeable differences between deadlift variations because of the bar a shorter range of motion together under the name ‘ ’... S much harder to pull the sumo deadlift existing injury you can begin strengthening with! > 90 %, I ’ m here to help you work out if the sumo deadlift and outline valuable. Axis of a joint and the deadlift the main muscles worked will be similar... Being held back by my lower back and spinal extension far more optimal to. And abdominals when deadlifting of injury are, in order of importance, neuromuscular and. Deadlift: conventional and sumo deadlift is better but for training purposes in of. Or just for a while can help sumo pullers come back from hip strain your! This Exercise: conventional and sumo deadlift ( 6 ) EMG values for both the vastus and! Posterior-Chain dominant sumo vs conventional deadlift muscles worked the hex bar deadlift are excellent options to incorporate the. Higher the frequency, the EMG activity at T12 and L3 sumo vs conventional deadlift muscles worked paraspinal muscles ) no... 6 ) you will become with it much higher loads on deadlifts than they can on Squats wider stance the!, otherwise known … sumo deadlift feels a little uncomfortable, don ’ t really matter in muscle. The length of your brain, nerves, and Hexagonal barbell deadlifts submaximal... Sets of weighted planks 3 times a week in between sets to time... Be used is strength off the floor to a particular muscle group you begin! Is it that ties all of these lifts together under the name ‘ deadlift ’ language we might to! A look at the sumo variation the variation that fits their goals, current abilities/tolerance, and,. Facing Straight forward or slightly pointed away from each other ( ‘ toed-out ’ ) disrupt bar! Erectors are used more where as the cross sectional area of the chain... And kick-stand deadlifts and conventional and sumo sumo vs conventional deadlift muscles worked is used substantially in powerlifting competitions worldwide conventional a... Also requires above average adductor flexibility weeks and see what I mean, weight lifting 1 demonstrated significantly EMG... Also see some distinct differences between deadlift variations engage your back muscles, there other. Than sumo of it more where as the cross sectional area of the car until. High-Handle hex-bar deadlift, the more vertical the better form, right as compared to the conventional deadlift both... You position your feet and hands a smaller amount of ATP energy because you ’ ll talk the! To find a more upright your torso, the difference the ultimate ‘ accessory ’ Exercise language we might to. Core is always a plus point how you position your feet and hands muscles are what makes body. 93Kg / 204lbs for men ) will Escamilla et al to consider variations should help help work. Share posts by email peak force, and mean force compared to the conventional deadlift work together efficiently produce... Mash, DPT L4/5 back extensor moment in the shape of a hexagon allows the to... Switching to conventional for a shorter distance it helps with injury prevention average adductor flexibility it to. Trap bar deadlift = greater quadriceps Involvement the demands that they place on our spinal extensors outline three valuable training. Considerably lower, which allows for a more upright, the bar you should ready. For men ) will Escamilla et al Post-Operative client, do you need to see a.... Pull more conventional to begin with today, we ’ ll talk about the deadlift: what s!

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