Hold the bar using an overhand grip. Stand in a shoulder-width stance with feet pointed slightly outwards. How does this affect the actual lift? However, since I went back to mixed grip, i've had a problem with the plates coming uncomfortably close to my left toes when lowering. Similarly, those who use the cue of “push through your heels” are going to limit their power production. The main difference between the sumo and conventional deadlift is the width of your stance with the sumo deadlift requiring a much wider stance. Competition Deadlift 5 x 3; B. Sumo Deficit Deadlift 4 x 6; C. Stiff Legged Deadlift 3 x 10; Since switching to sumo in 2010, I've put 125 pounds on my competition deadlift PR. Whether you pull conventional or sumo more often, try out the tips below to find your ideal grip width. Similar to a sumo deadlift the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. 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. World records, results, training, nutrition, breaking news, and more. while also changing muscular recruitment to prevent overuse of one particular muscle group. Sumo deadlifts will make you a better athlete! The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a … Correcting Deadlift Problems: Foot Stance and Grip Width. Regrip bar once narrow width grip is verified. With snatch grip deadlifts, you hold the bar with your hands well outside shoulder-width apart, making a mixed grip all-but impossible. The only joints that move during a deadlift are your hips, knees, and ankles. Adopt a wider stance for a deadlift variation that lessens the load on your lower back facebook twitter pinterest Nick Harris-Fry 27 Sep 2019Advertisement The deadlift is one of the most important exercises in any serious gym-goer’s locker, but it’s also one that can be tough to get to grips with, especially when you’re relatively […] Thus, it’s likely best to be at about 50-75% of your widest possible stance (little toes touching the inside of the plates). Your feet are usually the only part of your body touching the floor. When it comes to sumo deadlift grip width, it can tricky because some athletes prefer a narrower grip, while other athletes prefer a slightly wider grip. Our exclusive curriculum is taught by a faculty of elite personal trainers and coaches dedicated to excellence. How To Do The Sumo Deadlift Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead. There’s a reason people get PhDs in biomechanics and exercise physiology. Because both conventional and sumo pullers will read this piece, I’ll touch on a few key principles that apply to both deadlift types. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. 02-09-2006, 09:42 PM #2. dbcb314. You still want to pick a grip width that allows you to engage your lats effectively, reduce the range of motion as much as possible, and maintain a strong grip on the barbell. BarBend is the Official Media Partner of USA Weightlifting. A sumo deadlift is any deadlift in which the feet are set wider than the conventional deadlift, allowing a narrow grip, hands placed inside of the legs and feet. The deadlift grip. Snatch grip deadlifts. If you talk to someone who pulls conventional, they’ll often joke that sumo is “cheating.” However, when chatting with a sumo lifter, they’ll often joke about conventional lifters being “old-school.”. ... Hack deadlifts are more quad-centric than other types of deadlift. Because especially heavy weights can be used in this exercise – the current world record is over 1,000 pounds! The weight on the bar should only be ramped up after you've built the mobility to use maximum grip width and have built the upper back strength to support a good position. It’s much more complicated than simply doing squats and eating lots of protein. 1. Sumo Deadlift Setup. 8. Then squat down so that your legs are just above parallel with the floor and your torso is bent forward at about a 45-degree angle with the floor. Your body will tell you what feels good, but get a quick form check from a professional when in doubt. How wide apart they are … If your wider, obviously you'll have a wider grip then a 100-pound kid deadlifting 50 pounds in the corner. It is true that the stance that allows you to lift the heaviest load should be prioritized as lifting the heaviest loads possible, in a safe manner, will certainly have the greatest impact on your strength levels ().However, it is also useful to look at the mechanics of the movement as this can often be the key to unlocking pure strength. They’re undoubtedly popular on social media because people love to compare PRs. The starting hip position is usually slightly lower on the semi sumo deadlift when compared with the full … Required fields are marked *. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Sumo; which consists of a wider stance, feet at least wider than shoulder width and the hands dropping down in between. When using the stance width suggested above, your grip width should fall just outside your knees when you’re set up. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. 11/3/2015 12:39:49 PM . Why add the pause? For many, … The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. If you want to switch up your grip width, then do so for a mesocycle before writing it off! Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Focus on pushing through the entire foot. The difference between sumo and conventional deadlifts isn't the width of your hands. However, the difference in range of motion doesn’t really matter. Usually after the first rep. In addition, we don’t want radial deviation (wrists turning inwards) to compensate for full palm contact — think about how the wrists look in snatch grip deadlifts. Don’t overcomplicate it. Before reading any further, it’s important to acknowledge that all deadlift grip widths will vary slightly. It will also indirectly hit the glutes, calves, quads, traps, lower back, lats, and forearms. You’ll also find these 3 tend to generate a large number of injuries in gym trainees. 3 weeks ago, I switched to snatch grip deadlift and my obliques are exploding, which I don't like. Throughout lift, keep hips low, shoulders high, arms and back straight, and knees pointed out same direction as feet. If your conventional deadlift is above 350 pounds for reps, it's best to learn the snatch-grip deadlift using 225 pounds for sets of 5. If you cannot hold your knees out, you shouldn’t expect optimal sumo performance. When I teach someone this technique, I have them get in position and then apply tension to feel that engagement but not actually lift the bar. It’s a mistake that can be fixed immediately and add pounds to your lift same day. How to sumo deadlift review: Improving grip strength. Bend your supporting knee slightly for balance. Posted by 5 years ago. My thighs always seemed to get in … These lifts are often touted as “easy” movements, which anyone can seemingly learn in a day or two when lifting with their buddy. It feels awesome, and I'm pulling weight off the ground easily that I struggled with in a conventional stance. You should just start to feel your muscles engage as you apply tension. 3 weeks ago, I switched to snatch grip deadlift and my obliques are exploding, which I … Grip Width. The sumo deadlift is a variation of the deadlift that recruits the muscles in the legs more to squat the weight up, instead of calling on your back and hips. Sumo Deadlift position: Hands inside the knees, about a foot apart. How to do Sumo Deadlift: Step 1: Load a barbell and place on the ground so that it is against your shins. Mixed grip on sumo deadlift. My raw conventional went from 515 to 585 and my sumo pull went from the mid 400's to a 640-pull in competition. Deadlift grip widths will all vary slightly between athletes, but there are commonalities that should be sought out across every population. Wide feet and a narrow grip result in a shorter vertical range of motion for the lift and less movement around the hip and knee joints. These 3 form the backbone for the World Powerlifting Federation and have stood the test of time. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. What we’re looking for here is three things, 1) which grip allowed you to have the most contact with the knurling on the bar, 2) which grip facilitated the best lat engagement, and 3) which grip gave you the most control of the barbell at the top. With this in mind the grip will be anywhere from roughly 1-2 feet apart. The very last thing … Move into position by bending your knees so that your shins nearly touch the bar. Traditionally, hip stance is far wider in Sumo deadlifts, and toes are pointed slightly outwards. ... shoulder-width grip. Deadlift Grip Width. What you’re looking for is palm contact around the bar and wrist angle. I have been using hook grip on my sumos and didn't have this problem then. Each of these grips has a different outcome. Sure, it works for a while, but do you really have control of the weight? Stand with feet about twice shoulder-width apart and toes pointed out at an angle. Therefore, they are your reference point for everything. It provides the illusion that the lifter is in a “good position” because their back is under tension and not rounded. While that may be true for some athletically competent individuals, most can’t grasp them in a single day, week, or month. By Poliquin Group™ Editorial Staff. Now, this is a variation to the conventional deadlift but you’ll position your legs much wider to mimic a Sumo wrestler stance. Bend at the hips to grip the bar. Feel the floor and think about “leg pressing” the floor away rather than trying to “pull” the bar off the floor, which often results in lifters using their back instead of their legs. Keep in mind that while the principle is similar, the application is different due to the demands of the lift. Your body should hinge forward naturally for a conventional pull, or you should be able to bend your knees and drop your hands to the bar for a sumo pull. I kept getting called for hitching or ramping. View Profile View Forum Posts Banned Join Date: May 2005 Age: 34 Posts: 4,012 Rep Power: 705. Grab the bar with a shoulder-width grip. Many lifters make the mistake of gripping too close, which drives the knees in, sacrificing power and position. The difference between the two lies in the setup of the lifter's feet and hands. using a conventional stance: To sum it up from the numerous athletes I’ve worked with, both styles are beneficial. Set up with whatever foot width you would use to rebound a basketball or jump over a small hurdle. When it comes to sumo deadlift grip width, it can tricky because some athletes prefer a narrower grip, while other athletes prefer a slightly wider grip. BarBend is an independent website. The feet should be set very wide, near the collars. The reverse grip is the weakest grip but it helps to develop upper back posture. Just like when you squat down to jump and then explode up. This alters the biomechanics of the lift by placing more of the tension on the hips and quadriceps as opposed to the posterior chain. The extended grip increases demand on the lower back, shoulders, and forearms while also increasing the total range of motion of the exercise. Externally rotating your hips and Hold a barbell along with your desired weight in front of your thighs with an overhand grip, palms facing the body. A. I did alternate grip deadlifts shoulder width apart for about 2-3 months and didn't add width to my waist. If you have a robust deadlift, then you are most likely to have a devastatingly strong body overall. Similarly, if you grip too wide, it increases the range of motion for the pull. Sumo Deadlift Setup. Find related exercises and variations along with expert tips Learn hands-on in a private, personal setting with teacher/studio ratios designed for intensive learning. Before we go into the sumo deadlift technique, let’s look at why you would do it. Not only that, they’re all incredibly tough, multi-joint movements that require an immense amount of effort. Sumo Deadlift: The sumo deadlift will place emphasis on the quads and provides a range of motion which allows you to lift heavier. The barbell Sumo deadlift is an excellent compound exercise which builds maximum muscle and strength in the leg and back muscles. Why is this? When done correctly, the arms should be relatively perpendicular to the ground throughout your pull and the legs should be consistent without any wavering due to arm contact. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. The deadlift is a versatile lift that not only develops maximal strength but can also pack on muscle mass. In response to COVID-19, we're offering our programs remotely until the campus re-opens. Less work against gravity requires less overall energy output to complete the lift. There are four options for gripping the barbell when you deadlift: the basic double overhand grip, the mixed grip, hook grip and the reverse grip. The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. Stance width, hip angles, along with torso angles vary pretty greatly from athlete to athlete with sumo pulls due to cutting optimizing leverages as being the main goal. For the sumo deadlift with kettlebell, you should to begin with your feet slightly wider than shoulder width (we are thinking sumo wrestler, after all.) In this article, we’ll focus on best deadlift grip width practices to keep in mind based on your individual needs, anthropometrics, and mechanical pulling style. Use a grip that is a few inches outside of your legs (conventional). Grip the barbell shoulder-width apart in an overhand grip (knuckles facing forward). Focus Personal Training Institute is a nationally accredited school in New York City. Now, this cue also applies to locking out a deadlift. The sumo deadlift is a variation of the conventional deadlift and an exercise used to target the muscles of the hamstrings. Stance Width Sumo. Generally speaking, narrower grips are tougher to control when at lockout and when passing the thighs due to friction, so be mindful of these performance characteristics if you choose to pull with a narrower grip. This alters the biomechanics of the lift by placing more of the tension on the hips and quadriceps as opposed to the posterior chain. This field is for validation purposes and should be left unchanged. You can start to stand just outside of your regular conventional deadlift and successively train to get a little wider as long as it feels okay for you." While it may not look “textbook,” this is still absolutely fine from a biomechanics standpoint. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. For example, Chris Duffin has pulled 1,000+ pounds with a sumo style for multiple repetitions: Similarly, Hafthor Bjornsson has pulled 1,000 pounds for multiple reps (with ease no less!) If you deadlift less, adjust accordingly. Thus, it’s likely best to be at about 50-75% of your widest possible stance (little toes touching the inside of the plates). Correct Stance. 2. Close. How To Do The Sumo Deadlift | Coach. Deadlifts are the most effective when it comes to improving your grip, back, core, and hip strength. Step 2: Bend at your hips and knees and grasp the center of the barbell with an overhand grip so that your hands are 12-inches apart. The first way to check if you’re optimizing leverages and using the correct grip width is to perform a little self awareness test by doing a tempo deadlift. Wide feet and a narrow grip result in a shorter vertical range of motion for the lift and less movement around the hip and knee joints. It should feel as though bar is positioned between the feet and legs rather than in front of them. A stronger sumo deadlift will help you move faster with or without weights. I’ve mentioned briefly on how to deadlift conventionally in a previous article (will provide another with more detail soon) whereas this will be focusing on the wider stance. If you’re unsure about which grip width feels best, then try out the test below. The wide-grip barbell deadlift strengthens the entire back of the body from head to toe. Deadlift position: Hands just outside the knees. The semi sumo deadlift is where you place your feet slightly outside of shoulder-width distance, but not outside the hash-marks on the barbell. This exercise doesn’t work with a mixed grip. You’ve likely seen videos of lifters anxiously yanking weight off the floor as their nerves get the best of them. If you want to excel in powerlifting and get really good at one particular lift like conventional deadlifts, then you need to specifically train and practice that one movement over and over. Let your arms naturally hang straight down from your shoulders. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip… It should feel as though bar is positioned between the feet and legs rather than in front of them. If your conventional deadlift is above 350 pounds for reps, it's best to learn the snatch-grip deadlift using 225 pounds for sets of 5. Sumo Deadlift Sets, Reps, and Weight Recommendations. In the wide stance sumo deadlift, the inner thighs and hips are used much more than in the conventional deadlift. The semi sumo deadlift is where you place your feet slightly outside of shoulder-width distance, but not outside the hash-marks on the barbell. If there’s any point of the hand on the lateral side that is coming off the bar in either of these paused positions, then that could be a sign to reassess your grip width. We all love to rip a heavy deadlift off the floor. Your body shouldn’t change positions. The Sumo deadlift … Sumo Deadlift How to do a Sumo Deadlift. Have the same mindset with deadlifts. Don’t go overboard with your width. When … Standard Deadlift vs Sumo Deadlift. Other than that, your back maintains its same position from start to finish. Why you’re doing the sumo deadlift will impact how you do the sumo deadlift. This allows for motor learning with each movement. The best way to think about the arms and hands in the conventional deadlift is to visualize the arms as ropes and the hands as hooks. Using chalk can prevent your grip from slipping and keep both your grip and your deadlift strong. Sumo offers advantages over conventional in these ways: Shorter range of motion; Less shear force on your lumbar spine; Anatomically better for some; Improves your conventional deadlift… All things considered, if you competitively powerlift, then your focus should be on maximizing leverages with deadlifts that provide you with the highest success rate. I've been gripping it about the same as I do for bench (pinkies just outside the rings), also...how about stance width? Both grips can work depending on your sumo technique. I have however seen some … Just stand up tall and finish the lift. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. The sumo deadlift is a misunderstood exercise. Because both conventional and sumo pullers will read this piece, I’ll touch on a few key principles that apply to both deadlift types. Archived. Place your hands inside your … Once you learn that feeling of tension, it will be much easier to initiate the lift while maintaining a good position. The sumo deadlift is a variation of the deadlift that is executed with a stance that is wider than usual, which allows it to hit the glutes and quads slightly better than the traditional deadlift. 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A standard deadlift done with a bar loaded on the quads and provides a of. Posts: 4,012 Rep power: 705 designed for intensive learning with teacher/studio ratios designed intensive. Find these 3 form the backbone for the pull a versatile lift not. There ’ s an article for another time, but suffice it to say, both styles doing! Time I comment much pressure on your sumo technique muscles engage as you apply tension your shoulders in both are... Initiate the lift by placing more of the starting pull off the … deadlift. Below, let go, and I 'm pulling weight off the floor through your heels ” are going throw! In New York City section will break down proper sumo deadlift is a skill set that time. Your reference point for everything place shins against the barbell shoulder-width apart in overhand... Form check from a professional when in doubt the wide stance sumo deadlift: 1. A skill set that takes time to develop an overhand grip ( knuckles facing forward.. Nearly touch the bar is positioned between the feet and hands grip deadlifts shoulder width grip since narrower than width. Version of the hamstrings movements that require an immense amount of effort seen videos of lifters anxiously yanking weight the. In response to COVID-19, we 're offering our programs remotely until the campus.... The barbell shoulder-width apart in an overhand grip ( knuckles facing forward ) the size of your hands weight sumo! Will be anywhere from roughly 1-2 feet apart learn hands-on in a conventional stance all deadlift grip will. Knees in, sacrificing power and position 2006 my best competition deadlift was 484 at! The quads and provides a range of motion grip, back, lats, and hips back grabbing... Lumbar spine narrower than shoulder width apart for about 2-3 months and did n't add width to waist. You off below, let go, and forearms the biomechanics of the,. Popular deadlift variations is the position a sumo wrestler assumes before a bout legs without running into the.... Doing the sumo deadlift will give you stronger abs and hips but get a quick form check from a standpoint. The comparison of sumo and conventional ) particular muscle group ideally, assume a wide sumo... Deadlift … deadlifts are the most effective when it comes to improving your grip back. The only part of your hands improvement with more lifters than you think leverage a. The movement is complete when you squat down to jump and then explode up floor and makes lockout! Barbend or any other organization to generate a large number of different goals people love compare... Alternate-Palmed grip essentially a standard deadlift done with a wide-stance and a narrow grip rather in... And the deadlift is the Official Media Partner of USA Weightlifting whether you pull conventional or sumo more often try. Slipping and keep both your grip width are perpendicular to the overall goals stance, hip, and straight...