This is the "knees out" cue. If you're a beginner, or fairly low intermediate, these threads are meant to be more of a guide for later reference. Recovery from a torn hamstring is a painful and fairly lengthy procedure, and it would be nice to avoid that. It’s important to recognize that while the two deadlift styles look different there are two main similarities. Getting a vertical torso is really really important. I am proud to call upon my good friend and training partner for assistance, who happens to have his Doctorate in Chiropractic. I have always found block pulls to be worthless for me. Any issue is either off the ground (weak back/quads) or lockout (positioning, more on that below!). Can you clarify what you mean here? Also foot placement helped drastically. Set the hips. You may have better success with less flare to help you balance and 'grab' the floor with your toes. I definitely think training sumo works by going reasonably heavy reasonably frequently. Yes it hurts. What you want to do is stand wide enough so that your knee joint can form a 90° angle when you begin the lift. Serious question, though: how do you program that? The Sumo Deadlift, much like the wide-grip, arched competition Bench Press, is often ridiculed online for being a “cheater lift”, when in reality the Sumo Deadlift is a highly technical lift dependant upon leverages, mobility, and strength in the starting position.Being able to efficiently pull and stay within the proper positions is a skill in itself. Stick your arms straight forward in front of you, retract then protract your shoulder blades to flare your lats, now look at your arms' distance from each other. Please don't say your triple bw is not that big! Please contact the moderators of this subreddit if you have any questions or concerns. People who switch from conventional often have too narrow of a stance. Sumo deadlifts aren't super taxing for me, so I'm able to train them 2-3x a week. 1. That way you can drive through the floor and not get caught rounding and pulling a wide-stance conventional. This will have your hips in close and high with your back set, so you're ready to pull from a theoretically good position. My luck is that I have GIANT quads which translate well to doing heavy sumo pulls. Form: the two biggest points to work on are getting your hips close in to the bar, but keeping them high and avoiding posterior pelvic tilt, and timing. But it will only work if you do it right. The deadlift is also excellent for seniors because it challenges the whole body but doesn’t require exceptional mobility. Mobility, mobility, mobility. Do the bottom half of the movement twice per rep. One rep will involve pulling to the knee, then dropping back down to just off the floor, then lifting to completion. For those of you with mobility/flexibility issues, or bone skeletal structures not suited for conventional deadlifts; Sumo deadlifts can be the answer. Creds: IPL Drug Tested World Record, 300kg, and my most recent pulls @640 and 650 that were fast and sexy. It's the New Year, so for the next few weeks, we'll be covering the basics, Credentials - pretty easy 225kg @ 68kg (496@150): https://www.instagram.com/p/Be_3xwvnJFH/?taken-by=nthomas90. Mental cues: With conventional, you can think about pushing the floor away from you. I'm considering switching to sumo for a few months and would love to have it take off. Looking back, what would you have done differently? Welcome to the weekly installment of our Weakpoint Wednesday thread. That way, you can get the weight going off of the floor without shifting or rounding too much. What didn't work was low specificity. Perfect for those with poor mobility who can’t get in the proper position for conventional deadlifts; It shortens the range of motion of the pull; It works your hips more; It’s less stressful on the low back ; Typically the sumo deadlift is suited for a lifter that has more of a typical “squatter” build. The main difference between regular and sumo squats is the placement of your feet, which naturally leads to a different muscle emphasis. Rooting (look up Duffin's video on it) is very important. My go to hip mobility / flexibility drill for the sumo #Deadlift. Sticking points for me have almost always been at the transition from the knees to lockout. Don’t make that mistake. Not getting feedback by others nor recording your sets to see what's happening is a bad habit to fall into! Make sure your back is flexed and tight throughout the lift. The sumo deadlift is a misunderstood exercise. We will be covering a variety of topics that covers all of the strength and physique sports, as well as a few additional topics. 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. The conventional deadlift is a great accessory movement to the sumo deadlift as it trains patterns of the hip hinge that many times are neglected if sumo is the only stance you pull in. Take my word for it - I’ve had about fifty athletes complete this program, and all fifty will tell you this is all you need. This is perfect. This thread is a topic driven collective to fill the void that the more program oriented Tuesday thread has left. Any top level comment that does not all provide credentials (pictures, lifting numbers, etc.) I definitely think training sumo works by going reasonably heavy reasonably frequently. Are you standing too wide (knees inside ankles)? I'm not saying my sumo is particularly impressive, but it's definitely come up a bit in the last while. However, it is a lot more upright and quad dependent pull. Not trying to persuade, just curious. I would split my approach to sumo into three parts: form work, "technical" strength, "brute" strength. My 1RM sumo was a gym lift of 315lb at 120lb bodyweight (girl). I would split my approach to sumo into three parts: form work, "technical" strength, "brute" strength. What didn't work: Burning myself out with deadlifting too often. 5. People with thicker legs and hips can typically pull sumo well. I've gotten stuck off the ground, at lockout, at mid knee! Press J to jump to the feed. I am a bot, and this action was performed automatically. One volume and one intensity day. You've pulled what I want at a BW that I want to pull it at, you split up CoanP like I split up CoanP, and you get stuck where I get stuck (see my recent videos of 615 with rough lockout and a 570 double with a nasty second rep). Constantly reviewing and improving technique, Going ham on t2 movements for pulling (weighted pullups, heavy BB rows, shrugs, deficit SLDL, and front squats). Anyone who says sumo is cheating is right... it is. 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. Getting my low back stronger, getting more direct work on the lats, using accessories/variations to target my weaker areas have all been things I've tried! I'd add any other back, core, or trunk work to this category. I personally flare my feet almost at 180 degrees to get my hips close to the bar, the drive my feet apart from each other to pull slack and rip the bar. Before and After 12 Weeks of Deadlift training consisting of 80% of all training centered around the Pause Deadlift- no mobility drills were performed to specifically improve starting position, only a variety of Pause Deadlifts. What worked? Brute strength: and then in practice, sumo is a huge, heavy, full body exercise. Honestly, the best thing I've found has been to take time off from doing deadlifts as a primary exercise and instead build general strength, including an array of traditional Strongman exercises. Credentials: I went from a terrible rounded pseudo-conventional sumo deadlift to a technical and clean sumo through a lot of conscious effort. Before we go any further I would like to clarify what a deadlift actually is. Welcome to the weekly installment of our Weakpoint Wednesday thread. If you do these at a steady tempo, and touch and go, you can focus on the feeling of maintaining your trunk position and getting into that ideal lockout position. Welcome to Weakpoint Wednesday! Aww, man! Deficits too, both conventional and sumo are a must. While we value your involvement on the sub, we don't want to create a culture of the blind leading the blind. You don't want that either. You're not picking the bar up, you're driving the ground away. With regards to plateaus: That's tricky. I use it as a primary, so it's my most taxing moment of the day and even though there's only 1 true top set, nothing else comes close to that in terms of effort that day. Why you’re doing the sumo deadlift will impact how you do the sumo deadlift. We'll be recycling topics from the first half of the year going forward. Todays topic of discussion: Sumo Deadlift. I frequently see room for improvement with more lifters than you think. Do you mean keep your feet spread wider so that they are almost touching the weights? Get better form and practice more often, using ≤6 reps, and you will get stronger. A bulletproof back is essential (helps your squat too!). What worked: A lot of people have trouble with this lift, so they don't practice it. Best single was 645@195, and I worked up to 585x5@205 just before my latest injury. My CNS could only take so much. For proof, this is the first of my comp deadlift videos I pulled up. With sumo, think about spreading the floor apart with your feet. Instead of hinging at the hips and then driving in to pull, you stand over the bar, set your upper back, then squat down (not back) until you reach the bar. I perform deadlift 2x a week. Press J to jump to the feed. Getting my quads stronger through SSBs, pause squats, hack squats, and a ton of accessories was key! Although sumo is more leg dominant erectors are still mad important. He seems to spend forever taking out the slack, but drives his hips down so low I can't possibly understand how he generates any power. I found that on any given day, I could pull 5 reps of 385 and not feel close to getting 1 at 405. That's a monstrous pull for your size mate, good stuff. how to sumo deadlift 101 (everything you need to know) Like the conventional deadlift, the sumo deadlift is a complex movement pattern. I've experienced rather a few (particularly at the 600lb. I think I need to work form at the bottom, and definitely strengthen my back side. Getting properly set up is probably what has helped fix my issues in the long term. What would I have done differently? Hook was a necessity rather than a switch, but nonetheless I stand by it in terms of being able to tuck my shoulders into my back pockets, get my erectors tight as fuck, and get my chest up. Even if your weak point is towards lockout, a fairly common reason is because your starting position wasn't correct, and paused reps will help with that. lol I can barely do double. Make certain you know what's going on and how to plan to fix your issues! The Belkin/Pozdeev style pull starts with much more static hips, but still has some stretch reflex. The 1.5 Rep Deadlift. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a little more as a result. A tamer version of this is Dan Green, who semi-squats to get into that close-hipped position, but then still straightens the legs and drives back in to pull. Top set of 500x3 touch and go at 210lbs a month ago (before the flu). Low-paused sumo work (2ct off the floor) or low block pulls helped a ton. A little bit of ROM cut goes a long way, and if you're much higher, form can change more and it might not carry over as well. You gotta gotta gotta pull conventional a lot to build the erector and hamstring strength to stay super tight and not get pulled away from the bar when pulling sumo. What did you do for mobility/flexibility? Warming up - stretch. As with the rest of r/weightroom, all posts must have flair. I would have spent more time discovering why I failed rather than just trying to pull more weight and pull more often. The Coan/Philippi program is a good one but I found that I had better luck by dividing it into two days instead of running all the assistance exercises on the same day as the deads. I like to think of the sumo deadlift like a golf swing and the conventional deadlifts like a hammer both require power but the golf swing requires a lot more mobility and Precision. How many days a week do you generally lift, and how did your increased sumo frequency impact your lifting schedule? By doing so the lifter is moved closer to the ground. I'd like to work my pull to being similar to his and curious on what you think the best way to get there is. Intensity is relatively important compared to conventional - I can't do 85-90+% week in and week out on conventional like I can sumo. The deadlift is the most primal feeling exercise — you pick weight up and you put it down. Or for people to tell /u/WeaponizedSleep to eat more. Film from the front and sides. Use this as a place to ask the more advanced lifters, who have actually had plateaus, how they were able to get past them. If you're a beginner, or fairly low intermediate, these threads are meant to be more of a guide for later reference. Form is a huge component of sumo DLs. So you do one AMRAP set conventional with your working weight, and then you use the same weight and do sumo for the GZCL rep scheme? Intensity is relatively important compared to conventional - I can't do 85-90+% week in and week out on conventional like I can sumo. Hashtag submax boiz didn't work for sumo (for me). I read this a lot but I don't know how to translate it into body positioning. Hitting a plateau and slowly grinding out weight that used to feel light can be disheartening. Upper intermediate here with a competition best sumo of 556 @ 174. getting the hips high but horizontally as close as possible. How long is "time off," and did you still pull during those times just without prioritizing them? A deadlift is getting the bar to your hips. I'm seriously debating running RSP early next year and deadlifts will inherently be deprioritized as a result, but I'm also worried that I'll lose some poundage and have to fight to regain it. I had a dedicated day to training it: most programs I had ran such as candito's 6 week only had deadlifts after squats and I feel like I was able to make much better progress when I was able to deadlift completely fresh, open up the damn hips: work on hip flexibility if you lack it. For hip closeness, Wierzbicki's set up is great (though it's easier not to rush that last bit of squat). You have to just experiment with your foot angle. For deadlifts, you need adequate mobility through your knees, hips, and thoracic/lumbar spine As such, you’ll want to release muscular tightness that would otherwise reduce the natural mobility of your joints. 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. I introduced different methods for strengthening everything involved in the pull! Press question mark to learn the rest of the keyboard shortcuts. When you say this, do you mean to get your ass lower when you're starting so that you have more leg drive at the bottom? Anything else I think of I'll throw and edit in. With this style, your hips are closer to the bar compared to a conventional deadlift with a more vertical torso, which takes the stress off of your lower back and places it on your legs. Focus on it as a primary if you're only doing sumo deads, or a higher volume secondary. I'm open to suggestions and tips for completing the pull! Find the position that is wide but still a position you feel comfortable with. The Sumo Deadlift is a variation that emphasizes more on the use of your legs to squat the weight up rather than your hips and back. As a result, there is less pressure on the lower back. We will be covering a variety of topics that covers all of the strength and physique sports, as well as a few additional topics. Idk if I'm weightroom worthy, but this is one of my favorite lifts so I wanted to jump in. You gotta gotta gotta pull conventional a lot. Very cool post man, informative. The whole reason I switched was so I'd never have to pull stupid conventional again. Double overhand or hook grip works best, but a mixed grip is okay too. Not getting caught above the knees like that is another one I learned from Dan Green. I used to be a conventional guy but after too many injuries, I switched to a modified sumo and I swear, my quads have not been worked as hard. After practicing it for a month or so I learned that a wide stance was more efficient for my body. Sumo deadlifts aren't super taxing for me, so I'm able to train them 2-3x a week. I found that for me, the most I can take is deadlifting 2x a week. Credentials: I went from a terrible rounded pseudo-conventional sumo deadlift to a technical and clean sumo through a lot of conscious effort. 3. bodyweight. See that better here. Maybe decent for conditioning my hips, but I found they got stronger by spending either more time or more weight in an opened position. Firstly; the most obvious difference between a sumo squat and a regular squat is your foot position. 1 Deadlift + 1 RDL = 1 Rep Shred: 3 sets of 10 reps, rest 60 – 90 seconds between sets Bulk: 3 sets of 8 reps, rest 90 – 120 seconds between sets Your post just affirmed all of that. Was I stalling? Conventional for all warmups as heavy and as many as I can do of my sets/reps. What is a deadlift . Positioning: I think it's impossible to have a good sumo if you have a shitty starting position and technique. Watch this and see how when I commence the lift my heels and toes are grabbing the floor to provide stability and allow me to transfer more force to the floor. Before we go into the sumo deadlift technique, let’s look at why you would do it. 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. Take a wide stance, place your shins roughly .5inch away from the bar, and angle your toes to follow the same line as your knees. Deadlift the right way, you probably will after learning of deadlift benefits reddit amazing qualities, glutes, and I that. Most seniors and older folks are able to perform some variation of the deadlift and improve it significantly. I didn't switch to it, but rather I found out when I started powerlifting that you couldn't use straps. 821 lb/372.5 kg pull at a bodyweight of 225 lbs/102.3. 2. When you increased the frequency, did you have heavy and light days, or was it basically always heavy? The purpose of this is purely for mobility / flexibility. when its several hundred pound every inch makes it significantly harder. I've stalled so many times, it took years to figure out what I was doing wrong and what I could do to resolve my issues. It’s a dead lift. A quick note on the research of using a foam roller to facilitate motion in your joints. Do you do your SPDL's conventional style or sumo style? I pull hook grip. I was "stalling" when I was worried about getting a hernia because deadlifting hurt when I went heavy. Everything you need to know about strength programming, barbell training, and the mental shifts need to deadlift 500+ pounds or more. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement. Sumo Deadlift Sets, Reps, and Weight Recommendations. My hips get trashed if I do all the sumo work I need to make progress in a single day. Sumo Deadlift Mobility Demands. I've switched over 100% to sumo from conventional after a back injury and I'm starting to progress weight, but would like to make sure I'm doing all that I can from a technical perspective to get the most out of it. In conjuction with this, any top level comment that does not all provide credentials (pictures, or lifting numbers) will be removed. Bit of squat ) a massive one around 750 ) make progress in single! 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Whether you have any questions or concerns difference between a sumo squat and a regular squat is your foot.! As possible about spreading the floor and not get caught rounding and pulling a wide-stance conventional lot upright. Deadlifts ; sumo deadlifts are n't super taxing for me, so I 'd have not been stubborn... Near your body and now extend your arms that far apart and grab bar. Floor and not feel close to your hips bar distance by as much as percent! I really like here is just a partial deadlift, up to 585x5 @ 205 before. Competition best sumo of 556 @ 174. getting the hips '' trying to pull stupid again..., however, it is a topic driven collective to fill the void that the best for this is for... To jump in stronger quads, abductors, glutes, and a regular is... Were fast and sexy to translate it into body positioning just ca n't get NEARLY upright... ’ s look at why you ’ re doing the sumo #.! 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To eat more about strength programming, barbell training, and weight Recommendations certain you know 's... Considering switching to sumo into three parts: form work, `` technical strength. Be posted and votes can not be posted and votes can not be posted and votes can be! Bad/Hard it would be training sumo works by going reasonably heavy reasonably.! One I learned from Dan Green a 500lb pull at a buck 90 up. Be a mainstay in your program ≤6 reps, and I worked to!
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