WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. A lot of factors come into play such as hip mobility, biomechanics, and individual lifter strengths. I would like to even that out more. Semi Sumo Deadlift. 18 thoughts on “ Coaching the Sumo Deadlift ” Terrible on May 14, 2013 at 1:57 pm said: Much, much appreciated. The sumo deadlift changes the mechanics of the deadlift to suit people with different body types. 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 conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. Click to share on Reddit (Opens in new window) Click to share on Pocket (Opens in new window) Click to share on Pinterest (Opens in new window) More What You’re Getting Yourself Into: 1,900 words, 6-13 minute read time. By pretty strong I mean world record holder, of course. Keep in mind that I had a long pause in between each rep because I was trying to not think of the pain my thumbs were in. Way closer than any sumo I've seem but not conventional either. as I'm weak off the floor and much stronger at lockout, Congrats, you are a sumo deadlifter. Unlike the sumo deadlift where the feet tend to rotate outwards in excess of 45 degrees, the squat-stance deadlift requires you to keep the feet relatively straight. A lot of people tell me to go wide stance but every time I try, I lose a lot of my power. Hi! Get stronger. Jedoch bedeutet "ein gutes Gefühl" zu haben nicht unbedingt, dass man die Technik auch richtig ausführt. This modified sumo deadlift is mostly used by powerlifters who want to maximize the amount of weight they can lift. At the end of the program I tested my semi-sumo deadlift and maxed out at 375 lbs. We want to create the premiere experience in lifting and footwear, both in terms of function and aesthetic, while giving back to causes we are passionate about, symbolized by our different colorways. 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. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. If you find the measurements suggesting you can deadlift either conventional or sumo, then a semi-sumo deadlift stance might be more appropriate for you. This position will produce the greatest strength increases. I pull sumo with close feet mainly because it feels more natural. A 30 lb increases from my estimated 1 rep max. Do it very light and try and get the “feel” of the torso remaining static, with the head and hips in exactly the same position with bar on the floor and bar on the knee. This thread is archived. Diese Kreuzheben Variante eignet sich vor allem für große Athleten beziehungsweise für Athleten mit einem schwachen, unteren Rücken. MalmöTrappan AB Allt inom trappor, i och utanför Malmö! Just a thought. It shows my 2nd and 3rd set. The squat-stance deadlift (similar to the semi-sumo deadlifts used by Ed Coan) represents a variation that falls somewhere in between the sumo and conventional techniques. For the first week, go heavy in the rep range of two to five reps per set. 30. By using our Services or clicking I agree, you agree to our use of cookies. I suggest starting this program at 70%1RM for sets of 8, 80% 1RM for sets of 5, and 90% 1RM for sets of 2. I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. It basically put me right in the middle of both conventional and sumo. 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 sumo deadlift does not as you are supposed to be almost upright. You'll be stronger off the floor than with a wider stance, but you'll be making lockout more difficult, bar speed will be slower, and speed off the floor still won't be as good as conventional. Continue Reading Semi Sumo Deadlift: Should You Do It? I have questions about the differences and the benefits of: Sumo, Semi Sumo, and Stiff Leg DLs. Like 5'8". Thanks for watching! Key Points: Your hip structure will impact your strength and comfort in the conventional and sumo deadlift much more than factors like height and limb lengths. I locked it and that's all that matters to me as a recreational lifter. So I gave sumo deadlift a go for the first time today and would love feedback. The fiercest critics of the sumo deadlift have lambasted it as a "bastardised deadlift". GOAT Ed Coan is pictured setting up for a Semi Sumo Deadlift. Programs don't differentiate between sumo deadlifts and deadlifts, I find repping out sumo deadlifts easier, while in the lower/heavier rep ranges, its more true to the % of my 1RM. You only really have to go so wide such that you can keep your shins vertical. My deadlift has always been a struggle. 4 Slow cutting to 170 lbs. Coaching the Sumo Deadlift. Sumo Deadlift Exercise Information. 22 comments. http://www.youtube.com/watch?feature=player_embedded&v=WvbhmYzRG8Q. The sumo deadlift does not as you are supposed to be almost upright. Does anyone have any experience with or knowledge about a close(r) sumo stance they would like to share? Terry McCarthy Level 7 Valued Member. Related: 18 Exercises To Improve Deadlift Technique. Traditionally, hip stance is far wider in Sumo deadlifts, and toes are pointed slightly outwards. When it comes to performing deadlifts with an Olympic barbell, my go-to method is the squat stance deadlift. Our model today is one of my Vintage Strong lifters, RoryT. I got into it for a bit too and smashed my conventional PRs pretty rapidly doing what I thought were "sumo" deadlifts. This is another common problem that arises when placing your feet too wide. Semi-Sumo Deadlift 3x6-8 reps. Dumbbell Floor Press 3x8-10 reps. One Arm Dumbbell Rows 3x8-10 reps. Dumbbell Jump Squats 3x fail reps Workout 6: Low Handle Trap Bar Deadlift 3x10-12 reps. Incline Press 3x8-10 reps. Dumbbell Rows 3x10-12 reps. Leg Press 3x15 reps Workout 7: Leg Press 3x15 reps. Close Grip Bench Press 3x8-10. Continue Reading Semi Sumo Deadlift: Should You Do It? When you finally come around and try these, the rest of us will already be well-versed with them. 75% Upvoted. Reactions: ShawnM. Some of you are still of the mindset that “only conventional deads are ‘real’!” That’s fine. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. Hope this makes sense. They weren't. Sumo's start at 0:58. So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. Sold Out. I think I see a few things wrongs, i think. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Why not just work on improving your strength in your normal stance? 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. In terms of foot placement, there is no one size fits all approach to setting up. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. We’ve had some talk lately about sumo deadlifts. Why you’re doing the sumo deadlift will impact how you do the sumo deadlift. Lifting the weight by rounding your back opens both your hip and knee angle during the start, bringing the hips closer to the weight. Could yall take a look at my semi-sumo deadlift form? Essentially, it’s a stance similar to your squat but maybe a tad wider and a bit more upright than your conventional closed stance position. A 30 lb increases from my estimated 1 rep max. 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