Unquestionably one of the most common … They don’t believe it translates into bi-lateral strength nor do they understand that it can decrease injury risk. Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius imply that the deadlift may be an effectiv … An electromyographic analysis of sumo and conventional style deadlifts … The conventional deadlift is what is most commonly seen throughout local gyms and is often what is performed incorrectly. It feels much more natural to me, and I suffered a low back injury a few years back. 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. And they claim that can damage soft tissue structures. It hurts to sit or stand after each set. Before you leave, don’t forget to download my 4 training manuals which I’m happy to give you absolutely free. What are the benefits of sumo deadlift? And, if you experience pain with bending forward or touching your toes, this is a strong signal that a problem exists. Other benefits of the Sumo deadlift include: Strengthening the quadriceps, glutes, hamstrings, and other muscles of the posterior chain. Weightlifters with a history of back injuries may find that sumo deadlifts are a viable alternative. I was wondering if you might have any leads on deadlift progressions? Pre-existing injuries and other related conditions aside, I can’t think of a single type of lifter that should only perform Sumo OR Conventional Deadlifts. It’s a relatively simple process and one that you can do all on your own. if (document.compatMode && document.compatMode == 'BackCompat') { Instead of squeezing his glutes to extend the hips, this guy is hyperextending his lower back to finish the lift. When training athletes or clients, I have used both of these options to continue making progress on either strength or size gains. Conventional deadlifting stance. This is due to the trunk position of both. In addition, sumo deadlifts also have less mechanical difficulty at the spine when compared to conventional deadlifts (2,10). 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. Too often lifters (especially, and ironically, coaches) allow their form to slip through the cracks in order to handle heavier loads. 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. Improper mechanics here can increase your risk of re-injuring your back. However, they are not without risks, especially for people who have recently experienced a back injury. Downloaded and read by thousands of people worldwide, these 4 books will show you how to burn fat and amplify your strength. Purpose: Improper lifting techniques may increase injury risks and decrease performance. var IE = /*@cc_on! Sumo deadlift is an effective deadlifting movement to increase the development of upper back,hamstring, glutes and traps. Plus, the deadlift is already beneficial enough, why do you need to do sumo deadlift? This makes the bottom of the lift slightly easier and overloads the lockout. It should go away once your hips reached enough mobility to get into that position easily. Used properly, single-training may not only help maintain but actually gain strength while recovering from a lower back injury. We use cookies to ensure that we give you the best experience on our website. The aim of this study was to compare and contrast biomechanical parameters between sumo and conventional style deadlifts and between high- and low-skilled lifters who participated in the powerlifting event during the 1999 Special Olympics World Games. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. I kept getting called for hitching or ramping. Website Created by Ashley Hann Branding & Consulting. This movement is seen in Powerlifting programs and meets , also in general fitness and workout plans , functional fitness and even in Olympic weightlifting . Below I’ve provided a few of my favorite single-leg exercises to use specifically when recovering from a lower-back injury. The chief mechanical cause of back injury while doing deadlifts is similar to that causing back injuries in weighted squats, namely flexing (bending forward) of the lifter’s lumbar spine. 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 would like to learn the standard deadlift, which involves pulling a barbell from the ground to a standing position, go here to learn how to perform the standard deadlift from Coach Mark Rippetoe. 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. The Sumo Deadlift facilitates an upright posture and subsequently places far less stress on the lower back than Conventional Deadlifts. For the sake of this article, we’ll focus on the conventional deadlift and not the sumo style deadlift. 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. If you continue to use this site we will assume that you are happy with it. The deficit dumbbell sumo deadlift is a great exercise to really shift the focus on your back muscles and onto increasing your pulling strength. Go here to learn how to perform the sumo deadlift from Coach Bret Contreras. Your articles have a helped a great deal in the past so any insight would be greatly appreciated.” – Tucker. As if it’s not enough that deadlift is already hard enough, they have to make it sumo. facilitates an upright posture and subsequently places far less stress on the lower back than Conventional Deadlifts. @*/false; Most often, however, something has gone wrong, and the natural ability to reach their toes was lost. Also it's AMAZING for your hip mobility which is very important when it comes to your back. The sumo variation’s more quad dominant pulling style generally lends itself to a lower risk of injury. Conventional style emphasises muscles around the lumbar spine (lower back) more … If the muscle tightness is serving as a protective mechanism to avoid further injury (for something that isn’t working correctly), toe touch stretching may worsen the problem. This is due to the trunk position of both. The sumo style of deadlift involves a much wider stance, with the toes pointed outwards, and a much more upright trunk position. Lemme know if you have any ideas, I appreciate it a lot! Craig, a member of my free VIP program, recently shot me an e-mail asking for help coming up with a strategy regarding how to deadlift after back injury. However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. I prefer Sumo over Conventional as I’m stronger with my Sumo Deadlift. Returning from a back injury can be extraordinarily challenging mentally, physically, and emotionally. To do that, you have to follow these steps. You can stay with sumo deadlifts as long as you’d like – they can remain your method of choice in place of the Standard deadlift. It’s a total body tune-up in bite-sized chunks! 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. I personally use the sumo deadlift. So, in summary, I use the sumo deadlift, in many variations, as a frontline rehab strength exercise for low back rehab. Begin with the widest-stance form, the sumo deadlift, with a light weight, lifting it from the stands if needed. Those are good solutions for people who lack the mobility to do conventional deadlifts from the floor, but most of us can learn to deadlift from the floor. (such as when performing a true 1 repetition-maximum), the vast majority of training should be accomplished with absolutely perfect technique. Go with what feels natural. document.getElementById("af-header-1373351077").className = "af-header af-quirksMode"; Our email content is full of value, never pushy, and always free. SUMO DL is great for your #glutes #hamstrings and #quads! (And not in a good way) My lower back is on fire whenever I do these. 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. ), the vast majority of training should be accomplished with absolutely perfect technique. By standing with your feet wide and keeping your knees pushed out, you also work the smaller gluteal muscles of your posterior -- the gluteus medius and gluteus minimus. Sumo Deadlift High Pull Safety Prevent Injuries. 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