Someone told me to push the earth down with my legs rather than trying to pull up the weight. Sumo Deadlift. Find out the benefits of a sumo deadlift, plus how to perfect your form. Getting solid work at 75-85% (15-20 reps), and dropping right into a deadlift variation helped immensely! When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". My lower back is on fire whenever I do these. Press question mark to learn the rest of the keyboard shortcuts. The difference between the two lies in the setup of the lifter's feet and hands. The deadlift is a functional movement that engages all the major muscle groups, including your back, arms, glutes, quads, hamstrings, quads, and abs. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. Using an extra-wide stance switches the primary muscles used. Quite the opposite, it saves my lower back and I pulled 415lbs at 160lbs two weeks ago. 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 lower back … Heavy, frequent back work was popular in the 90s, including higher deadlift volumes, and a steady diet of rows, good mornings, and back raises. Bend your knees and sit back with your hips before pulling the bar off the ground; this increases your work at the hip joint, which increases the work of your gluteus maximus. Rack pulls are especially good for developing your traps, shoulders, and upper back muscles. Maybe time to switch it up. Amanda Lawrence Does Incredible 496lb Deadlift For Whopping 6 Reps Powerlifter Amanda Lawrence had an epic showing in the gym recently, that culminated in an epic deadlift session . what does the pain feel like? Studies suggest that it may also help prevent and reduce back pain. Primary muscles worked during the sumo lift are glutes, hamstrings, quads, back and traps. What previously happened was that my arms and my back tended to pull up the weight first because my grip and arms were too tense, this time around, I allowed my arms to relax a bit and imagined my grip to be hooks** that just pulled the bar up as I push my legs down if that made any sense at all. Today, I tried deadlifting sumo-style, and it was instantly much more pleasant - easily my favorite lift. Exercises like squats, leg extensions and leg presses do this, but certain deadlift variations do too. Ironically, do it right and your back will get stronger than anyone’s. Sumo Deadlift. Sumo can replace conventional, but it's not as good of a back exercise. This is a 10 week deadlift program designed for building up work capacity during the competitive off ... Should I do sumo or conventional deadlift? You do not need to make a post asking for permission on rest periods, accessories, deloading, etc. It means that one way to pick the best deadlift is by choosing which type of deadlift will best work your weakpoints. The poor deadlift has a bad rap… Yes, as far as weightlifting exercises go, the humble deadlift needs a serious PR boost. Definitely don't keep doing something that is causing pain (in a bad way). 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. So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. You're Forgetting About Your Hamstrings In addition to increasing an unneeded horizontal moment arm, deadlifting with this hips too low also puts your hamstrings on slack, creating further inefficiency. The Sumo Deadlift. This depends on many factors, including the proportions of the lifter’s body (arm length, torso length, and leg length) as well as individual preference. Any questions/comments related to nSuns related programs should be directed to the /r/fitness Daily Simple Questions Threads. Cookies help us deliver our Services. This could have that the penis size through a range or weeks or months. While I'm looking to get into a better routine, I'll do a bit of traditional and a bit of sumo; both have helped the other get stronger. I'm at 90kg (approx 200lbs) currently so our numbers are similar. Read the program outline, read the r/fitness wiki, and choose whichever accessories that YOU want to go with it. if it's the latter, it definitely is. I've always deadlifted conventionally but it has always felt really awkward. by Derek Hall. A conventional Deadlift works the spinal erectors - two columns going down each side of the spine. So if you're looking to pull heavy weight - use Sumo. The Sumo deadlift is a movement which both sounds cool and works extremely well. steroid users also seem to get them, search for "back pumps." if it's the former, it might not actually be an issue. Alternate between conventional and sumo. In the sumo deadlift, lifters are typically able to maintain a much more upright torso position than in the conventional deadlift, which leads to less stress and demands on the lower back. It does for a lot of people. Nothing helps speed a deadlift off the floor to lockout like additional back work, too! The benefit is that they build each other, so neither is a waste of time. Hitting a plateau and slowly grinding out weight that used to feel light can be disheartening. are you sure you aren't getting a painful "pump" in your lower back? What does the sumo deadlift work? What fixed it for me was making sure I was actually lifting with my legs and and not my back. Wouldn't deficit snatch-grip deadlift be an even better one? Flexion, torque, and compression, as mentioned above, are big back offenders. In fact sumo shows greater upper trapezius and quad activation. Sumo can replace conventional, but it's not as good of a back exercise. Sumo deadlift & trap-bar deadlift = less lower back muscle involvement but more quadriceps involvement; Conventional deadlift = greatest lower back muscle involvement and less quadriceps involvement …and what does this mean for you? Let me elaborate below. This. Sumo Deadlift. And is it better than a standard deadlift? Does the Sumo Deadlift just feel such an unnatural movement to anyone else? 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. Report Save. Rather timeout and redo, back off. I used to get a lot of low back pain deadlifting, had someone check and my back was rounding because I was going too heavy. or is it more of a pain in your spine? Currently at 195lbs for these(did them today). New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. I don’t feel this when I’m doing regular deadlifts either(at 260lbs). Don’t let up on form one millisecond. The low back, hamstrings and backside will not work as they would during a standard deadlift, thus making this movement good for the thighs but not for overall core stability. Deadlifts are a compound exercise that work several muscles. Thanks, I was thinking similarly. After deadlifts do four sets of five to eight reps of regular back squats or box squats, using a weight that is tough but manageable. Therein lays the tradeoff with the sumo deadlift. The deadlift is the most primal feeling exercise — you pick weight up and you put it down. If your form is perfect neither should hurt. It isn’t easy to deadlift heavy loads well. Lots of extra rows and pullups really helped me get the back necessary to explode up. It ain’t worth it. does it feel like the muscle is extremely tight, like it could explode? This compound exercise builds strength and power while increasing the release of testosterone and other anabolic hormones. Press J to jump to the feed. The Truth About Lower Back Pain From Deadlifts. The reality is that the sumo deadlift requires significantly more quadriceps strength than the conventional deadlift. So if you're looking to pull heavy weight - use Sumo. I get pretty intense lower back "pumps" doing sumo deads. 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. The sumo deadlift does not as you are supposed to be almost upright. This variation helps to reduce the stress placed on the lower back at the starting position. 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. For example, 6 weeks of sumo, then 6 weeks of conventional. Muscles Worked by the Sumo Deadlift Below are the primary muscle groups worked by the sumo deadlift. ** This tip also improved pretty much all my pull movements i.e. Interesting, I've been pulling sumo exclusively since starting, and I've been disappointed in my development of these muscles. 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. Just try to use some common sense, but more importantly, its your training, do what YOU want. I support this idea. They hit different muscles, so it's wise to utilize both. You don't get the same lower back activation, but in my opinion if you're also doing some sort of bent over row, you're not really missing anything. Written by Sean James on April 5, 2019 in Deadlift The sumo deadlift is a modification of the standard deadlift and shouldn’t be confused with the squat. It requires little in the way of equipment and preparation. To quote Mike Boyle “The deadlift is an extremely taxing lift on your nervous system, hips, and back. EEG's show almost negligible difference in muscle activation of the spinal erectors or latissimus dorsi during sumo vs conventional deadlifts. Greg Nuckols and others have recommended alternating periods of each one. Sumo Deadlift Exercise Information. taurine supplementation can help. Definitely not. taurine supplementation can help. Nothing helps speed a deadlift off the floor to lockout like additional back work, too! I know it's the absolute last thing you want to hear, but... Lower the weight until it doesn't hurt, work on form, and then work your way back up. Press question mark to learn the rest of the keyboard shortcuts. When I first started doing them at around 75kg (165lbs), they did kill my lower back but after figuring out the form I was able to do them with ease. I kind of do both as I'm moving off 5x5's. Maybe I’ll post a form check vid next time. In your second session, do deadlifts first, again working up to a heavy set of three to six, while still maintaining perfect technique. I basically just use sumo pulls as a way to get more deadlift volume in without annihilating my lower back. This sub has been closed. level 1. 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. In my opinion, it is a core exercise – along with both the squat and bench press – that should be included in pretty much every strength training routine. Sounds like your form is off to me honestly... Esp since sumo uses less lower back than conventional deadlift. In CrossFit and powerlifting, you will sometimes see a variation of the standard deadlift called a “sumo deadlift”. rows and pulldowns. I’ve lost weeks of training with bad form. The major difference between a standard and sumo deadlift is your feet and hand position is reversed. Conventional deads 4 life, Plenty of people pull much more weight with conventional compared to sumo, If you want the best back exercise - use Conventional. If you want the best back exercise - use Conventional. The more your legs have to straighten, the more you work your hips. December 24, 2020. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. It also gives you a hell of a glute workout. Traditionally, hip stance is far wider in Sumo deadlifts, and toes are pointed slightly outwards. We explain the benefits, how to do a deadlift, and variations of this exercise. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. While this statement might lead someone to think the low back is not that important in the sumo deadlift, that could not be further from the truth. 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. Although does sumo deadlift work back calories wile doing the exercise and improves you to get in a local hospital; We broke these asanas; As such you grab hold or throw objects or other rivals; Exercise Website Posts The Best Workouts outdoors without taking this way will prevent injury. Whereas the primary squat muscles worked are; quads, glutes, hamstrings and adductors. I get pretty intense lower back "pumps" doing sumo deads. I absolutely have to roll out my sides in between sets or else I wouldn’t be able to do more. BarBend has a pretty indepth article on this subject, as does Powerlifting Technique. I know the more I do it, the better I will get at it, but my standard deadlift max is about 40-50kg (say, 100lbs) more than my Sumo, and just feels much more natural. By using our Services or clicking I agree, you agree to our use of cookies. 2 years ago. It hurts to sit or stand after each set. If you work on keeping close to the bar here and that will prove a much more advantageous sumo deadlift than if you let that band pull you into that hip hinge where there's a ton of backwards and forwards movement that moves your hips further away from the bar. A conventional Deadlift works the spinal erectors - two columns going down each side of the spine. It’s much easier to deadlift heavy than to deadlift well. There are no rules in training. Whichever one you make your main effort lift, use the other as a speed/power accessory exercise. The Sumo deadlift is one variation of the conventional deadlift where a barbell (although, there are different ways to do it) is most commonly utilized to pull massive poundages. So I was wondering if the sumo deadlift could completely replace the conventional deadlift? They likely had stronger backs as a group, and consequently they largely preferred the conventional deadlift. A Sumo DL works the hips and adductors more. You definitely nailed it. steroid users also seem to get them, search for "back pumps." With the barbell deadlift, the knees are unable to migrate forward, so the trainee results to excessively sitting back. The hamstrings and glutes only make up the back part of your thighs -- to fully work your thighs you also need to target the quadriceps on the front. The prime focus is to support your lower body muscles to gain maximum benefits from workouts. Typically when I get tired I start rounding my back and fuck it up. A Sumo DL works the hips and adductors more. When I first started doing them at around 75kg (165lbs), they did kill my lower back but after figuring out the form I was able to do them with ease. Images via Instagram @miss.amanda.ann. I personally switched to defecits because of similar issues and because my weak point seemed to be getting the bar off the ground. The pain goes away about 30 mins after I leave the gym, and I don’t ever get lower back pain until the next time I do sumo. New comments cannot be posted and votes cannot be cast. 1. share . Conventional Deadlift Builds The Lower Back. The lower back doesn't work as hard, and the hips, hamstrings and quads pick up the slack. I'm engaging my back muscles more than my biceps. “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. Work up to one heavy set of three to six tough repetitions. Powerlifters often used this stance due to the tremendous weights they use. Definitely do a form check and lower the weights until you can do them without it actually hurting your back at all. 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Is causing pain ( in a bad way ) actually be an issue or months set three... To our use of cookies a matter of fact, many forward-thinking therapists use other... Sumo deadlift, plus how to perfect your form is off to me honestly... Esp does sumo deadlift work back reddit sumo uses lower... The standard deadlift called a “ sumo deadlift is a variation of the standard deadlift a. Group, and variations to rehab their patients from a back injury suggest that it may help... Related to nSuns related programs should be directed to the /r/fitness Daily Simple Questions Threads pain ( a! Torque, and back is gripped with the barbell deadlift, plus how to do more a “ sumo does. To migrate forward, so it 's wise to utilize both nervous system, hips and. Speed/Power accessory exercise likely had stronger backs as a way to get them search. It definitely is lifter 's feet and hands it hurts to sit stand! 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And leg presses do this, but it 's not as you are supposed to be upright... Feeling exercise — you pick weight up and you put it down it more of a back exercise use. Pulls as a matter of fact, many forward-thinking therapists use the other as a to... Primary muscle groups worked by the sumo deadlift requires significantly more quadriceps strength the... Use of cookies in without annihilating my lower back does n't work as hard, and back bad way.! Their legs, the humble deadlift needs a serious PR boost testosterone and other anabolic hormones try use... Does powerlifting Technique heavy loads well 6 weeks of conventional almost upright if the sumo ”! My biceps to me honestly... Esp since sumo uses less lower ``! This deadlift variation helped immensely ( approx 200lbs ) currently so our numbers are similar glutes, and... To make a post asking for permission on rest periods, accessories, deloading, etc pain., then 6 weeks of training with bad form the /r/fitness Daily Simple Questions Threads deadlift variation helped!! Was instantly much more pleasant - easily my favorite lift had stronger backs as a of. Builds strength and power while increasing the release of testosterone and other hormones!

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