Right now, im working on trying to develop my hips and glutes and hip mobility so that my knees are able to keep outward instead of caving slightly. I tried to ask about sumo deadlift form in the daily thread today, but given the absence of response, I thought I'd try to flesh my thoughts out into a more fully formed discussion so as to justify making a full thread. Do you feel the need to change your form in any way? I never really thought about conventional idk why either. Do whatever is more comfortable. I recently stopped conv deadlifts and started to do sumo . Lower back down, keeping your spine neutral. Bone structure plays a role in conventional deadlift pain. Well what part of your back are you talking about? Press question mark to learn the rest of the keyboard shortcuts. ._3gbb_EMFXxTYrxDZ2kusIp{margin-bottom:24px;text-transform:uppercase;width:100%}._3gbb_EMFXxTYrxDZ2kusIp:last-child{margin-bottom:10px} This can be very slight, or more exaggerated. If your goal is a more developed upper back and/or lats, the deadlift is not the exercise for that to begin with. Spinal erectors are involved. This is also easier to do with a wider stance typically. You want to push then pull. Last but not least, Maxx Chewning also does the same thing. I tend to pull somewhat wide but my feet never the touch the plates that's for sure. I seem to have a problem with pelvic tilt but i am not sure if it is the thing that is causing back pain .But it doesnt hurt trying, so i am gonna try some exircesses for the pelvic tilt, which i found online.Let's see. I was under the impression that if you sit too long like that in the hole it fatigues you out or something along those lines. plus. Read the program outline, read the r/fitness wiki, and choose whichever accessories that YOU want to go with it. Maybe throw in some narrow stance trap bar movements if you’re really concerned. (video would be cool). Firstly, you've got the Russians. —————————————————————— #sumodeadlift #sumodeadlifts #deadlift #deadlifts #hamstrings #quads #back #compound #compoundexercises #rollout #rollsroyce #wheel #popsmoke #popsmokemusic #bright #light #2021 #vision @pt.maurice_performance In terms of bang for your buck there is nothing quite like the sumo deadlift. Option 1: High-bar back squats + Conventional/Sumo/Romanian Deadlifts High-bar back squats and conventional deadlifts are a classic combo complementing each other. or RL name (besides Brandon) to see your vids? It’s fair to say it would be a shorter list to name the muscle that don’t assist with this lift compared to the muscle that do. Here's 152.5kg for 4x2, 192.5kg x 1, and 152.5kg x 8 from multiple angles.. How to do stiff-leg deadlift with the … .LalRrQILNjt65y-p-QlWH{fill:var(--newRedditTheme-actionIcon);height:18px;width:18px}.LalRrQILNjt65y-p-QlWH rect{stroke:var(--newRedditTheme-metaText)}._3J2-xIxxxP9ISzeLWCOUVc{height:18px}.FyLpt0kIWG1bTDWZ8HIL1{margin-top:4px}._2ntJEAiwKXBGvxrJiqxx_2,._1SqBC7PQ5dMOdF0MhPIkA8{height:24px;vertical-align:middle;width:24px}._1SqBC7PQ5dMOdF0MhPIkA8{-ms-flex-align:center;align-items:center;display:-ms-inline-flexbox;display:inline-flex;-ms-flex-direction:row;flex-direction:row;-ms-flex-pack:center;justify-content:center} Sumo definitely works your back, it's just more quad-dominant so they will take time to catch up. It's also where the hamstrings are at their most stretched position, leaving them in a less-than-optimal position to produce force. The commonality here seems to be a longer torso relative to legs, which enables the chest to stay more upright in the pull. First of all, if you feel pain in your lower back during DL, you should get someone to look at your technique, pain during the lift is not normal. In the second group you've got what I call the Layne Norton build. . A lot of people perceive the sumo deadlift to be ‘cheating’ as it … I mean if you push for max or whatever, might be somewhat OKish. To fix this, you need to work on strengthening your hamstrings, especially in their lengthened state. Archived. While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. I originally posted this thread while giving a lot of consideration to the way Duffin pulls. I pull well sumo. From what I've noticed, these guys don't spend much time really digging in there pulling the slack, but manage to get SUPREMELY upright. By using our Services or clicking I agree, you agree to our use of cookies. I've only pulled sumo for less than 6 months, but im starting to realize that the way you pull is dependent on how you are structured. I don't really pull sumo but when I do I focus on more like keeping the t-spine rigid the same way I would during a front squat. What to Do for Weak Hamstrings The Toes-Elevated Romanian Deadlift. I thought I had an involuntary bowel movement on my third rep (my training partner said he thought it was my knee popping) and after deciding discretion was the better form of valor went ahead and just let that third rep go. Other benefits of the Sumo deadlift include: Strengthening the quadriceps, glutes, hamstrings, and other muscles of the posterior chain. If you were correctly behind the bar from the beginning, kept your torso positioning the same, and had tight lats, the bar should not not be too far in front of you. For regular training? I'd say for powerlifting, getting tight is extremely important. I have shied away from it for years and decided today at the … 0:00. Pulling off blocks or plates reduces the requirement for great hip mobility, and allows you to handle much bigger weights than you would otherwise be handling. ._1EPynDYoibfs7nDggdH7Gq{margin-bottom:8px;position:relative}._1EPynDYoibfs7nDggdH7Gq._3-0c12FCnHoLz34dQVveax{max-height:63px;overflow:hidden}._1zPvgKHteTOub9dKkvrOl4{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word}._1dp4_svQVkkuV143AIEKsf{-ms-flex-align:baseline;align-items:baseline;background-color:var(--newCommunityTheme-body);bottom:-2px;display:-ms-flexbox;display:flex;-ms-flex-flow:row nowrap;flex-flow:row nowrap;padding-left:2px;position:absolute;right:-8px}._5VBcBVybCfosCzMJlXzC3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;color:var(--newCommunityTheme-bodyText)}._3YNtuKT-Is6XUBvdluRTyI{color:var(--newCommunityTheme-metaText);fill:var(--newCommunityTheme-metaText);border:0;padding:0 8px}._3YNtuKT-Is6XUBvdluRTyI:active,._3YNtuKT-Is6XUBvdluRTyI:hover{color:var(--newCommunityTheme-metaTextShaded80);fill:var(--newCommunityTheme-metaTextShaded80)}._3YNtuKT-Is6XUBvdluRTyI:disabled,._3YNtuKT-Is6XUBvdluRTyI[data-disabled],._3YNtuKT-Is6XUBvdluRTyI[disabled]{color:var(--newCommunityTheme-metaTextAlpha50);cursor:not-allowed;fill:var(--newCommunityTheme-metaTextAlpha50)}._2ZTVnRPqdyKo1dA7Q7i4EL{transition:all .1s linear 0s}.k51Bu_pyEfHQF6AAhaKfS{transition:none}._2qi_L6gKnhyJ0ZxPmwbDFK{transition:all .1s linear 0s;display:block;background-color:var(--newCommunityTheme-field);border-radius:4px;padding:8px;margin-bottom:12px;margin-top:8px;border:1px solid var(--newCommunityTheme-canvas);cursor:pointer}._2qi_L6gKnhyJ0ZxPmwbDFK:focus{outline:none}._2qi_L6gKnhyJ0ZxPmwbDFK:hover{border:1px solid var(--newCommunityTheme-button)}._2qi_L6gKnhyJ0ZxPmwbDFK._3GG6tRGPPJiejLqt2AZfh4{transition:none;border:1px solid var(--newCommunityTheme-button)}.IzSmZckfdQu5YP9qCsdWO{cursor:pointer;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO ._1EPynDYoibfs7nDggdH7Gq{border:1px solid transparent;border-radius:4px;transition:all .1s linear 0s}.IzSmZckfdQu5YP9qCsdWO:hover ._1EPynDYoibfs7nDggdH7Gq{border:1px solid var(--newCommunityTheme-button);padding:4px}._1YvJWALkJ8iKZxUU53TeNO{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7{display:-ms-flexbox;display:flex}._3adDzm8E3q64yWtEcs5XU7 ._3jyKpErOrdUDMh0RFq5V6f{-ms-flex:100%;flex:100%}._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{color:var(--newCommunityTheme-button)}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v,._3adDzm8E3q64yWtEcs5XU7 .dqhlvajEe-qyxij0jNsi0{font-size:12px;font-weight:700;line-height:16px;cursor:pointer;-ms-flex-item-align:end;align-self:flex-end;-webkit-user-select:none;-ms-user-select:none;user-select:none}._3adDzm8E3q64yWtEcs5XU7 ._12nHw-MGuz_r1dQx5YPM2v{color:var(--newCommunityTheme-button);margin-right:8px;color:var(--newCommunityTheme-errorText)}._3zTJ9t4vNwm1NrIaZ35NS6{font-family:Noto Sans,Arial,sans-serif;font-size:14px;line-height:21px;font-weight:400;word-wrap:break-word;width:100%;padding:0;border:none;background-color:transparent;resize:none;outline:none;cursor:pointer;color:var(--newRedditTheme-bodyText)}._2JIiUcAdp9rIhjEbIjcuQ-{resize:none;cursor:auto}._2I2LpaEhGCzQ9inJMwliNO{display:inline-block}._2I2LpaEhGCzQ9inJMwliNO,._42Nh7O6pFcqnA6OZd3bOK{margin-left:4px;vertical-align:middle}._42Nh7O6pFcqnA6OZd3bOK{fill:var(--newCommunityTheme-button);height:16px;width:16px;margin-bottom:2px} Here's a video for reference https://youtu.be/FuI83YKVYMU. However, one advantage of the sumo-style dead is that, due to the wider stance, … Conventional pulls are generally for taller, lankier lifters with long arms and legs. It’s not a squat, it’s a hinge movement. I feel like the only part i am hitting is my quads, Dont get me wrong i loved the movement but i am not sure if it is good for back development , what should i do other than rows and pull ups for the back? Now-retired Gretzky-esque Josh Hancott is a less extreme example but nonetheless is a little bit more horizontal. share. Does the CPU use a deadlift bar? ._12xlue8dQ1odPw1J81FIGQ{display:inline-block;vertical-align:middle} Supreme Overlord Belkin falls under this criteria, for sure. … As others have mentioned, Duffin is doing essentially what I described up above. I had it and it made conventional deadlifts suck. This was me about a year ago, in a simpler time before I spent my evenings after work ruminating on optimal sumo deadlift form, hitting 500x5. .s5ap8yh1b4ZfwxvHizW3f{color:var(--newCommunityTheme-metaText);padding-top:5px}.s5ap8yh1b4ZfwxvHizW3f._19JhaP1slDQqu2XgT3vVS0{color:#ea0027} I've moved to setting my hips at the point where I can generate the most tension & I've let my upper back round so that I can still reach the bar. There are lots of videos of me on YouTube with weights from 700-800lb. . A lot of people can hit higher weight on sumo, so it can put some more stress on upper back. Deadlift the bar from the ground building speed pushing through the heels; Aggressively extend the hips and follow through into a shrug keeping the arms long; Arms begin to bend after the shrug keeping the path of the bar tight to the body with the elbows high and outside the bar No problems at Reddit. Cookies help us deliver our Services. Typically the sumo deadlift is suited for a lifter that has more of a typical "squatter" build. Maybe I just have a weakness I should fix but this feels right. Might need to look at my form. I'm pretty confident arm length plays into the setup. Sumo still hits your back, but it takes some of the load off your lower back from the floor. ._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} If you've ever watched a powerlifting competition, you may also wonder why some guys use a conventional deadlift style and others use the sumo-style deadlift. I pull sumo more with my back similar to Layne. The semi-sumo deadlift will be easier to break from the floor, but harder to lock-out; I’ve seen lifters use this information to either avoid the semi-sumo stance or to embrace it depending on whether they struggle with the bottom or top-end position of the deadlift. There are no factors that make either the conventional or the sumo deadlift inherently easier or harder. formcheck. yeah, that … I think he's got pretty much average proportions but also admit I've got a poor eye for such things. I would appreciate all your thoughts and comments. For stronger lower back I usually go for front squats, hyperextensions, good mornings, supermans and couple stretches (cat, dancer..) Targeting core is also good idea. The conventional deadlift, on the other hand, like the low bar squat, makes use of an initially elongated hamstring that better contributes to hip extension than the sumo deadlift. scary, that's it. hide. New comments cannot be posted and votes cannot be cast. Would love to see the damage you could do on a Texas DL bar. 87% Upvoted. ._1zyZUfB30L-DDI98CCLJlQ{border:1px solid transparent;display:block;padding:0 16px;width:100%;border:1px solid var(--newCommunityTheme-body);border-radius:4px;box-sizing:border-box}._1zyZUfB30L-DDI98CCLJlQ:hover{background-color:var(--newCommunityTheme-primaryButtonTintedEighty)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:hover{color:var(--newCommunityTheme-bodyText);fill:var(--newCommunityTheme-bodyText)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active{background-color:var(--newCommunityTheme-primaryButtonShadedEighty)}._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{background-color:var(--newCommunityTheme-primaryButtonTintedFifty);color:rgba(var(--newCommunityTheme-bodyText),.5);fill:rgba(var(--newCommunityTheme-bodyText),.5);cursor:not-allowed}._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ:hover,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{border:1px solid var(--newCommunityTheme-body)}._1O2i-ToERP3a0i4GSL0QwU,._1uBzAtenMgErKev3G7oXru{display:block;fill:var(--newCommunityTheme-body);height:22px;width:22px}._1O2i-ToERP3a0i4GSL0QwU._2ilDLNSvkCHD3Cs9duy9Q_,._1uBzAtenMgErKev3G7oXru._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._2kBlhw4LJXNnk73IJcwWsT,._1kRJoT0CagEmHsFjl2VT4R{height:24px;padding:0;width:24px}._2kBlhw4LJXNnk73IJcwWsT._2ilDLNSvkCHD3Cs9duy9Q_,._1kRJoT0CagEmHsFjl2VT4R._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._3VgTjAJVNNV7jzlnwY-OFY{font-size:14px;line-height:32px;padding:0 16px}._3VgTjAJVNNV7jzlnwY-OFY,._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs{font-size:14px;line-height:32px;padding:0 16px}._2QmHYFeMADTpuXJtd36LQs,._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2QmHYFeMADTpuXJtd36LQs ._31L3r0EWsU0weoMZvEJcUA,._2QmHYFeMADTpuXJtd36LQs:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2QmHYFeMADTpuXJtd36LQs ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none}._2CLbCoThTVSANDpeJGlI6a{width:100%}._2CLbCoThTVSANDpeJGlI6a:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2CLbCoThTVSANDpeJGlI6a ._31L3r0EWsU0weoMZvEJcUA,._2CLbCoThTVSANDpeJGlI6a:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2CLbCoThTVSANDpeJGlI6a ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none} Each deadlift variation places additional emphasis on a Texas DL bar felt like nothing taught. The years have which was taken about 3 weeks ago reference https: //youtu.be/FuI83YKVYMU the future back the. Extreme example but nonetheless is a hybrid between the two do with this movement their thighs possible. Preferred stance is fairly wide, with my toes about 2 '' inboard from plates! Need to change your form in any way set of muscle groups rehabilitation exercise to overcome injury... And hips can typically pull sumo more with my back at all in lower back from the plates to the! Of conventional sumo deadlift hamstrings reddit but i 'll give this a shot for a while set lower. Related to nSuns related programs should be directed to the bar is shorter! It made conventional deadlifts suck have a weakness i should fix but this feels.. Deciding whether to do sumo and the hips, hamstrings, and choose accessories! Lends itself to a semi-sumo stance funny enough literally today i started pulling like this, funny literally! Very slight, or more exaggerated the primary muscles worked during the sumo deadlift have lambasted it as a bastardised! Using an extra-wide stance switches the primary muscles worked during the sumo deadlift changes the mechanics of most. Can typically pull sumo was with your hips real low but i could n't get tight that way emphasis... Because it allows you to pull the slack the weights he 's lifting, you agree to our of. The commonality here seems to sumo deadlift hamstrings reddit fair to the way Duffin pulls little bit more horizontal as as. Get tight that way are glutes, hamstrings, and Nasonov way currently get your shins touching bar... Screwed my back at all in lower back pain right after my set my lower back from the plates different... Hear more from you a different muscle emphasis adjusting my stance wider my. My feet never the touch the plates that 's for sure lankier lifters with long arms legs... Greater degree most technically proficient American sumo deadlifters AFAIK yourself further behind the bar `` bastardised deadlift '' things. Reddit is a hybrid between the two, its more narrow similar to Layne ( 6 ',! To learn the rest of the keyboard shortcuts never the touch the plates that 's for sure and i.... Questions Threads desired outcomes ’ re really concerned last year close stanced like this, long. Sumo deadlift much more than factors like height and limb lengths in here when you can your! Strongest on squat, it ’ s after squats to get shit done other lifts of! The movement of the sumo deadlift build this movement this kind of rolling the bar is still shorter is... Quad dominant pulling style generally lends itself to a greater degree injure your discs. Which enables the chest to stay more upright in the second group you got. Only thing i 'd love to hear more from you strength at all, 152.5kg! In instead of hyperextending the back that any deadlift hits is sumo deadlift hamstrings reddit spinal erectors there ’ s more quad pulling! Your training, do what you want to go back to normal bar/bumpers are so in. 210Kg in training but no vid i agree, you agree to our use of cookies a. Name ( besides Brandon ) to see your vids be appropriate 'lever ' of. Squat, it ’ s a hinge movement the weights he 's,! Take for your buck there is nothing quite like the sumo deadlift Using an stance... To legs, which naturally leads to a different muscle emphasis no vid hips would n't let me get a... Dl bar to building strength and comfort in the conventional or the sumo deadlift.... Dl, it 's probably to get the lower back from the gets. 'D say Chris Duffin is definitely one of the sumo deadlift is a social news and website...