With the conventional style, there is a narrow stance with the barbell held with the hands positioned outside of the knees. Luckily, trap bar deadlifts seem to be pretty pain-free for individuals with low back injuries . After several weeks of training with the elevated deadlift, begin to lower the platform by one plate every one to two weeks. This makes the bottom of the lift slightly easier and overloads the lockout. The sumo deadlift is a variation of the deadlift that is executed with a stance that is wider than usual, which allows it to hit the glutes and quads slightly better than the traditional deadlift. Get a natural curve in your spine by sticking out your butt, keeping your chest high, and placing your weight back on your heels. In the above video, Elliott Hulse discusses briefly why a sumo deadlift may be a primary pulling option for strength athletes who may have some … If you can’t easily touch your toes (or experience pain), you shouldn’t add load to movements that involve the hips bending forward and backward, such as the standard deadlift. This will reduce lumbar stress as it relates to resisting flexion. 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. Choose the variation that is better for you in practice, not just on paper. 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 (function() { Note : I’ve received a lot of international correspondence regarding the protocols I use for low back rehab and I’ve been way too busy with patients and my own training to answer so many questions. Is sumo deadlift killing anyone else’s lower back? Do not round your back, which can lead to injuries. The idea behind this variation is to elevate yourself relative to the weight so you would be pulling it from a deficit. Tip #1: Soft Tissue Quality One factor that can contribute to hip pain when performing sumo deadlifts is soft tissue quality. This alters the biomechanics of the lift by placing more of the tension on the hips and quadriceps as opposed to the posterior chain. go here to learn how to perform the standard deadlift from Coach Mark Rippetoe, Go here to learn how to perform the sumo deadlift from Coach Bret Contreras. The conventional deadlift is what is most commonly seen throughout local gyms and is often what is performed incorrectly. document.getElementById("af-header-1373351077").className = "af-header af-quirksMode"; They don’t believe it translates into bi-lateral strength nor do they understand that it can decrease injury risk. Compared to conventional deadlifts, the Sumo deadlift puts more emphasis on the glutes, hamstrings, hips, quads, and traps with less of an impact on spinal erectors and the posterior chain. Other benefits of the Sumo deadlift include: Strengthening the quadriceps, glutes, hamstrings, and other muscles of the posterior chain. If you’re not sure what to look for when performing either lifts, it’s worth having a coach or second set of eyes avaiable for guidance. Try a past year review instead. The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. Through using this type of progression we’ll still be able to handle heavy loads (and gain strength) without placing ourselves in a compromising position and risking re-injury. By squeezing the glutes, though, you’ll be able to maintain a neutral spine while extending the hips and subsequently spare the lower back. The Sumo Deadlift facilitates an upright posture and subsequently places far less stress on the lower back than Conventional Deadlifts. See how his lower back is arched excessively inward (i.e. However, they are not without risks, especially for people who have recently experienced a back injury. ), the vast majority of training should be accomplished with absolutely perfect technique. Konnichiwa, Grasshoppers. Well, unfortunately, many strength enthusiasts view single-leg training as a waste of time. And they claim that can damage soft tissue structures. It’s more a matter of individual strengths and weaknesses. Instead of squeezing his glutes to extend the hips, this guy is hyperextending his lower back to finish the lift. } After a back injury, muscles in the back and legs (hamstrings) may feel tight, even if they weren’t the injured structures. if (document.getElementById("af-footer-1373351077")) { Go with what feels natural. It helps guide the decision on which type of deadlift will work best to increase strength while minimizing the risk of re-injury. This test uses the concept of being able to touch your toes. In doing so we can significantly reduce the amount of shear force placed upon the spine and consequently limit the risk of pain and injury. While this definitely holds true in the general population, I’ve seen many “experienced” trainees who think they know how to use their glutes but, in reality, have no clue. Sumo Deadlift. Downloaded and read by thousands of people worldwide, these 4 books will show you how to burn fat and amplify your strength. The general technique of a deadlift starts when the bar is pulled, with straight arms, off the … Find Your Foot Position. Even Ed Coan thinks lifters should train both ways, not only to find what works best for them (he preferred a hybrid approach), but to reap the strength and hypertrophy benefits of both lifts. document.getElementById("af-footer-1373351077").className = "af-footer af-quirksMode"; How To Sumo Deadlift 1. When transitioning into bi-lateral lifting, and specifically Deadlifting, it’s important to begin by using a reduced ROM. In addition, sumo deadlifts also have less mechanical difficulty at the spine when compared to conventional deadlifts (2,10). HURRY. This is due to the trunk position of both. Toe touch helps us to identify some essential qualities necessary for deadlifting safety and performance, including: Sometimes, genetics are the reason that some people can’t touch their toes –  they may have naturally long legs or short arms. This version of the deadlift is called "sumo… Sumo style is more forgiving of lower body mobility problems and helps you maintain spine alignment. 2-Inch block pulls: Heavy pulls from blocks limit your range of … The sumo variation’s more quad dominant pulling style generally lends itself to a lower risk of injury. There has been a clear demonstration that lumbar disc injury is often associated with decreased multifidus muscle at the symptomatic level and often unilateral to the injured side. Currently at 195lbs for these(did them today). A sumo deadlift is any deadlift in which the feet are set wider than the conventional deadlift, allowing a narrow grip, hands placed inside of the legs and feet. Wide feet and a narrow grip result in a shorter vertical range of motion for the … Do I Need to Train BOTH Sumo AND Conventional Deadlifts? While both exercises place a similar demand on the hips, the upright trunk in the sumo deadlift decreases the demand on the spinal erectors, moving it to the quadriceps . As if it’s not enough that deadlift is already hard enough, they have to make it sumo. The sumo deadlift works your glutes more than the conventional deadlift, according to a 2002 study published in "Medicine & Science in Sports & Exercise." 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. Several important risk factors include: Enter the sumo deadlift – an excellent option to pull heavy weight while limiting the risks of standard deadlifts. Kettlebell Sumo Deadlift. It’s a total body tune-up in bite-sized chunks! However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. While this is sometimes O.K. Imagine there is a line that runs through the center of your foot, from your toes to your heel. The deficit dumbbell sumo deadlift is a great exercise to really shift the focus on your back muscles and onto increasing your pulling strength. Returning from a back injury can be extraordinarily challenging mentally, physically, and emotionally. 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. To illustrate, each of the single-leg drills shown in the previous section can be performed while keeping the chest up high and torso perpendicular to the ground. Admit it –  this is the face you make when it’s time to get back in the gym for that first deadlifting workout: Before someone learns to deadlift, or after someone has recovered from a back injury, one of the first things we look for is their ability to touch their toes. Website Created by Ashley Hann Branding & Consulting. Use belt when you lift heavy weight because belt protect you from muscles imbalance. The sumo deadlift, on the other hand, is slightly more nuanced and technical. For those of you with mobility/flexibility issues, or bone skeletal structures not suited for conventional deadlifts; Sumo deadlifts can be the answer. Used properly, single-training may not only help maintain but actually gain strength while recovering from a lower back injury. While both exercises place a similar demand on the hips, the upright trunk in the sumo deadlift decreases the demand on the spinal erectors, moving it to the quadriceps . Rather than throw a bunch of Deadlift progressions at you and send you on your way, I think it would be of greater benefit to start from the very beginning and show you exactly how I remedy this situation with, For a variety of reasons, most of us simply don’t know how to use our glutes. sumo deadlift => powerlifting (conventional) deadlift => stiff-legged deadlift. Deadlifting after back injury can be a difficult process but with the right approach – and lot’s of patience – we’ll have you Deadlifting heavy in no time. So, in summary, I use the sumo deadlift, in many variations, as a frontline rehab strength exercise for low back rehab. For most of us mere mortals who are simply on a quest for strength and longevity, choosing the variation that best suits our body type and injury … Lemme know if you have any ideas, I appreciate it a lot! All Rights Reserved 2021 © syattfitness-C. , recently shot me an e-mail asking for help coming up with a strategy regarding how to deadlift after back injury. “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. In doing so, we can reduce our risk of injury while simultaneously improving strength and performance. These exercises, also known as, to Download Your FREE Copy of My World Renowned Warm-Up Guide, The final step in the process is using a full ROM with absolutely PERFECT technique. The deficit dumbbell sumo deadlift is a great exercise to really shift the focus on your back muscles and onto increasing your pulling strength. Never Maximal. Well, you are lucky enough to be on this page because that is exactly what we are going to talk about here. Because of this, it uses different muscles, and changes the bar path. That’s probably why you clicked on this blog post.…, Travel WODS Today I'll show you how to burn fat & build muscle while travelling without a gym. Studies have suggested that you are less likely to sustain injury while performing the sumo deadlift in comparison to the conventional. The Sumo Deadlift High Pull (SDHP) is an often controversial exercise. Why Sumo Deadlift? facilitates an upright posture and subsequently places far less stress on the lower back than Conventional Deadlifts. Many believe the internally rotated, high elbow position at the top of the movement to be a dangerous position. These exercises, also known as Knee Dominant exercises, are my go-to options at the beginning of any rehabilitation-based program for lower back pain. There are many ways to reduce the ROM of a Deadlift but below I’ve provided a few of my personal favorites: CLICK HERE to Download Your FREE Copy of My World Renowned Warm-Up Guide. Currently at 195lbs for these(did them today). In the deadlift, the torso starts to erect soon after liftoff, with the shoulders migrating toward the center of mass. As you pull up the bar, don't try to lift straight up. @*/false; The sumo deadlift is an exercise becoming increasingly popular in the strength and conditioning environment, both for improving physical performance and as a potential rehabilitation tool. While this may not cause pain with lighter weights, as the load gets heavier it will create more shear force on the spine and – more than likely – result in pain/injury. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. If you have any questions, please feel free to reach out to us. Foot positioning on a sumo deadlift is more variable than on a conventional one, but you should set up so that your shins end up at 90 degrees when you begin to pull. When training through a lower back injury it’s important to choose exercises that allow you to maintain an upright posture throughout the entire range of motion (ROM). If you continue to use this site we will assume that you are happy with it. To illustrate, look at the picture below and take special notice of the relationship between the lower back and glutes. Get news and proven tips to relieve pain and injuries. The main goal, as always, is to stay injury free; otherwise all these discussions are meaningless. By artificially decreasing femur length, the sumo deadlift allows the lifter to get his hips closer to the barbell, thereby decreasing the moment arm between hips and barbell. My deadlift has always been a struggle. When training athletes or clients, I have used both of these options to continue making progress on either strength or size gains. Sumo Deadlift High Pull Safety To do that, you have to follow these steps. Get a natural curve in your spine by sticking out your butt, keeping your chest high, and placing your weight back on your heels. lumbar hyperextension) while the glutes are lagging behind? Seriously, take it. My mission is to give you the knowledge and confidence to incorporate the best possible training and nutrition into your lifestyle so that you can eliminate stubborn belly fat, gain strength, and build the body they’ve always wanted. If you are new to deadlifting or are returning to this exercise after a back injury, be sure you can pass the Fist to Foot Test. Conventional deadlifting stance. If you can’t pass the test, don’t pull weight from the ground, as you increase your risk of re-injury. For those of you with mobility/flexibility issues, or bone skeletal structures not suited for conventional deadlifts; Sumo deadlifts can be the answer. We start with a simple test that we call Fist to Foot to help determine if someone is ready to begin deadlifting after recovering from a back injury. Better hip mobility - lower back injury risk ‼️ and that's real statistics. Let the barbell come back toward you to help maintain your center of gravity. In addition to improving performance in a variety of sports and activities of daily living, single-leg training can reduce stability and mobility discrepancies between both legs. To understand why, we must examine a variety of … Sign Up & I’ll Send Your 4 FREE World Record Strength Training Manuals Directly to Your Inbox,