I've pulled six wheels at 180 lbs conventional and 585 from a 2" deficit at a buck 90. But conventional engages the back far more than sumo, and sumo engages the glutes far more than conventional. The greatest quad demands in the squat are coming up out of the hole. Foot angle. level 1. 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. Settings. Now that we have the sumo deadlift explanation out to of the way, let’s look how you’re doing it … Please contact the moderators of this subreddit if you have any questions or concerns. You can always throw that in there. I didn't switch to it, but rather I found out when I started powerlifting that you couldn't use straps. The Dan Green/Cailer hip scoop generates a lot of pop off the ground but often at the expense of a neutral spine that'll see you through a clean lockout. Squats and deadlifts train different muscles, with the front squat emphasizing the quads and upper back, and the deadlift emphasizing the hamstrings, glutes, and entire back. It should be logical to have a strong sumo deadlift you must make the muscles that are going to move that weight stronger. #2 pointing your toes too wide. I'm open to suggestions and tips for completing the pull! I just posted a video of me failing a 500lb pull at the top. formcheck. Press J to jump to the feed. This is the "knees out" cue. Doing that will keep your glutes active throughout the workout as well as stabilize the pelvis and help the posterior chain to maximize hip extension. And it works all muscles of the posterior chain (backside of the body), also involving the core muscles plus biceps and forearms. You ever try wrestling shoes? Why do people do sumo? 4. Most lifters have always assumed that the Romanian deadlift (RDL) was a tad better for the glutes and hamstrings than the conventional deadlift (CD) because the quads (specifically, the rectus femoris) play such a big role in the latter. 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. Will it still target the same muscle groups? Getting properly set up is probably what has helped fix my issues in the long term. If using the conventional stance, you can have a greater deficit, ranging from 2-4 inches. Sumo-deadlift form check. By assuming a wider … Also, sometimes it’s for ego. For hip closeness, Wierzbicki's set up is great (though it's easier not to rush that last bit of squat). Sometimes it even makes sense to take some time off from deadlifting in order to get better at it, so listen to your body and back off if needed. Correct Stance. Rooting (look up Duffin's video on it) is very important. People who switch from conventional often have too narrow of a stance. Report Save. This is beneficial because it allows you to alter your workouts to fit your desired outcomes. The Sumo Deadlift — You’re Doing It the Wrong Way. Out of those three, sumo deadlifts. Sumo deadlifts definitely tire out my quads more than conventional. You don't want that either. Key points: • Major benefit: Strength gains • Secondary benefit: Muscle development • Muscles: Quad-dominant • Difficulty: Intermediate. Here is how to do a sumo deadlift! The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. Form is a huge component of sumo DLs. 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'm at work so can't link but Brady Cable (who coincidentally coaches at Kabuki) also pulls this way, and I have similar leverages to him; ghoulishly long arms and legs. What you want to do is stand wide enough so that your knee joint can form a 90° angle when you begin the lift. Personally I'd start with Wierz, eventually move to Green, and then end up however I feel like setting up. Getting my quads stronger through SSBs, pause squats, hack squats, and a ton of accessories was key! 4. share . The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. Here is a great variation to traditional Sumo Deadlifts to try when you want to burnout the quads. Looking back, what would you have done differently? Sample Dynamic Effort Day. Let me elaborate below. I do both with a 2:1 traditional:sumo ratio sprinkled throughout the week. That should be your grip width. I've gotten stuck off the ground, at lockout, at mid knee! A deadlift is getting the bar to your hips. More quad activation as opposed to traditional which puts more strain on your hinge/erectors/lower back etc. Short answer: Together squats and deadlifts offer a very powerful formula that can result in decent development of the upper leg as they allow the lifter to overload the quads, glutes and hamstrings with progressively heavier loads. New comments cannot be posted and votes cannot be cast. One of the most important pieces I've found is to start with the hips engaged: Don't squat down into the deadlift and don't start with the hips too high, but begin the movement with the bar against your shins and your hips high enough so you can feel tension on your hip flexors before even breaking the plates off the floor. Listed below is a table of the muscles that are involved in the sumo deadlift. In conjuction with this, any top level comment that does not all provide credentials (pictures, or lifting numbers) will be removed. report. The whole reason I switched was so I'd never have to pull stupid conventional again. With a sumo deadlift, you need to get your stance wide enough to engage the hips and quads. Both focus on your spinal erectors, but the sumo style can help you build bigger quads and inner hams, and the standard deadlift will help to build outer hams and glutes. Poor soft tissue quality in the areas of can be a contributing factor to hip pain due to the mobility demands of a sumo deadlift. You can't totally finesse it with your quads. Conventional work. Make certain you know what's going on and how to plan to fix your issues! Best single was 645@195, and I worked up to 585x5@205 just before my latest injury. As you see here in the video, you place your feet wider than a conventional deadlift( conventional is a closer stance) and sumo is working the inner part of your quads( I forget the Scientific word for it) but it targets that area. While we value your involvement on the sub, we don't want to create a culture of the blind leading the blind. These are two separate lifts and should be performed for two different reasons. But there's a fine balance between going wide and too wide. See that better here. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. You're not picking the bar up, you're driving the ground away. Keep your arms that far apart and grab the bar. Calves. Also, because we spend 10 hours a day sitting in chairs or couches. Set the hips. 4 years ago. Adductor magnus (inner thigh) Low back. Report Save. The traditional deadlift is best for people with long arms and legs, relative to their torso. This thread is for intermediate, advanced, and elite lifters to share their experiences in overcoming various setbacks in training, and for the community to discuss with them why the approach they took was beneficial. 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. Your hamstrings are not too short. Sumo block pulls – lots of lifters, strongmen in particular, avoid the sumo deadlift but it is a great way to bring your posterior chain up to scratch. The deadlift is one of the best moves for working your posterior chain. Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. 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. GHR and Reverse Hypers help keep it healthy and mobile, plus nearly all my variations are conventional to keep a solid balance on my strength! Even if I'm weaker with some set ups, practicing different approaches gets me into different "grooves" that give me some context for my preferred set up. yeah, that proverb. Hip Internal/External Rotators. Choosing between the two depends on … Chest up. Because the bell stops you when it touches the floor, your squat depth won’t be nearly as deep as with a goblet squat or a regular back squat.Your squat depth will also vary depending on the size of the bell. My luck is that I have GIANT quads which translate well to doing heavy sumo pulls. Report Save. The deadlift and squat are both powerlifting exercises that help build your muscle strength and mass. Lots of people think you need to have your hips in a squat position for sumo deadlift. 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. Play. best. level 1. Quads. ReddIt. 0:00. For a sumo puller, quad strength is essential for moving the big weights, I personally feel! You gotta gotta gotta pull conventional a lot. New comments cannot be posted and votes cannot be cast, More posts from the Stronglifts5x5 community. Sticking points for me have almost always been at the transition from the knees to lockout. Was I stalling? New comments cannot be posted and votes cannot be cast. 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. Any top level comment that does not all provide credentials (pictures, lifting numbers, etc.) Went to Sumo and worked up to the same 405 and got stuck again, but Sumo felt like it wouldn't be as, what's the word real men don't use when they lift heavy things they don't have any real reason for lifting . Conventional deadlifts are harder on your spinal erectors off the floor. Some lifters will feel their quads being activated more during a sumo deadlift. share. Tumblr. . Mental cues: With conventional, you can think about pushing the floor away from you. Your post just affirmed all of that. I love the theory and it's worked out well for me: get strong with heavy stuff with block work, get strict with front squats and trunk work, and execute the pull as efficiently as possible. I've experienced rather a few (particularly at the 600lb. The downside, at least for me, was an inconsistency of bar path. 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. save. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. I pull hook grip. It may also feel easier for some lifters. Find related exercises and variations along with expert tips A. This is the group of muscles stretching from the back of your thighs up to your mid-back. Press question mark to learn the rest of the keyboard shortcuts. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. The deadlift is an excellent strengthening exercise that can not only look daunting to beginners but potentially be painful if performed incorrectly. How wide? Choosing between the two depends on your training goals, experience, and personal preferences. SUMO DEADLIFT MOBILITY Sumo deadlifts create less shear stress in the low back due to the difference in position of the bar in relation to the spine. 1. 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. As far as muscle growth goes, both styles tend to train your body similarly, but sumo is a bit more demanding on your quads than conventional . Go figure, eh. If you see someone with massive quads, they probably sumo deadlift. Sumo should look something like this. I pulled this way when I was much smaller (5'10, 170ish) without much upper back strength. I would have spent more time discovering why I failed rather than just trying to pull more weight and pull more often. The closer you can get your hips to the bar (horizontally) at the beginning of the lift, the more downward force you can drive the earth away from you to snap your knees and complete the lift. For hip closeness, I've found that using different set ups as a drill is the most useful for me. Not getting caught above the knees like that is another one I learned from Dan Green. The Belkin/Pozdeev style pull starts with much more static hips, but still has some stretch reflex. Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius imply that the deadlift … SUMO DEADLIFT & SQUAT Primary Muscles: glutes, quads, hamstrings Sets: 3 Reps: 12-15 Tips: keep your back straight and chest prone. Abs. hide. Make sure your back is flexed and tight throughout the lift. Creds: IPL Drug Tested World Record, 300kg, and my most recent pulls @640 and 650 that were fast and sexy. The trap bar deadlift will hit your quads more in the deadlift. Both conventional and sumo will work the same areas (glutes/hams, back, and quads). Squats or deadlift for mass? The Sumo deadlift allows you to move serious weight and you’ll still build lots of strength, big legs and jacked posterior chain (Back side of the body) muscles. For this, you need quad and upper back strength. EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. Are there any benefits compared to a traditional deadlift? 10 reps on conventional and I feel like dying, 10 reps on sumo deadlift I still feel okay. Positioning is waaaaay more important for fixing anything that's not breaking the ground for me. Report Save. 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. 4. share. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a … 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. Psychologically intimidating because I had repeatedly screwed my back when younger doing reg deadlifts. Credentials: I went from a terrible rounded pseudo-conventional sumo deadlift to a technical and clean sumo through a lot of conscious effort. For me, that's Sumo as well (6'5, not very long arms). Sumo has always been my preferred stance. As he got bigger and bigger a lot of the fidgeting and pump-outs went away, but I'm still left puzzled by the exceedingly slow pull-down into position. 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! This places a greater demand on the quads. Then, followed by the sumo deadlift and then lastly the conventional deadlift. I suggest you start with conventional. Use this as a place to ask the more advanced lifters, who have actually had plateaus, how they were able to get past them. 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. Do you do your SPDL's conventional style or sumo style? The form differences between conventional and sumo deadlifts are pretty recognizable, and even the newest lifter can generally point out form differences between each deadlift… What have you done to bring up a lagging Sumo Deadlift? A. When you do sumo deadlifts, you have a wide stance, vertical tibiae and you sit back, please tell me how that works quads more than conventional deadlifts considering you have angled tibiae? Positioning: I think it's impossible to have a good sumo if you have a shitty starting position and technique. I'd add any other back, core, or trunk work to this category. Glutes. The obvious difference between the conventional deadlift and the sumo-style deadlift is that the feet are much wider apart in the sumo style. Aww, man! It should be performed daily in order to keep that pattern sharp and to show significant improvement. It may also feel easier for some lifters. Pulling off blocks or plates reduces the requirement for great hip mobility, and allows you to handle much bigger weights than … I strongly prefer to lift barefoot; in competition, I use Vibram Five Fingers shoes because they're about as close to barefoot as I can get. Find related exercises and variations along with expert tips The set up: • Your feet are going to be much wider than the conventional set up, hence the name “sumo” deadlift. Back could be a little more forward as long as it’s comfortable. Once a fool, always . 4 For proof, this is the first of my comp deadlift videos I pulled up. It works well as a warm up with lighter weights. Hamstrings In a sumo deadlift your hamstrings are worked however, you do not get the same kind of muscle involvement like you do in the conventional deadlift. Front squats are great if you can clean the weight. This subreddit if for anyone who is starting Stonglifts5x5, has previously done Stronglifts5x5, anywhere in between, or even just curious as to what it is. What would I have done differently? Doing deadlift every day will make you stronger. Deadlifts will aid in building thigh muscle size, though they target specific parts of the thighs, and whether you build muscle also depends on a number of other factors. I'm probably closer to this now, but can't get NEARLY as upright, which messes me up at lockout a lot. If you try to place your legs too far apart, then it will feel unnatural and you won't be able to generate enough force at the start of the lift. For an advanced-level lifter these rise to 411 pounds, 342 pounds and 255 pounds. You set up, pull firmly/steadily with a focus on extending the knees, and end up with the bar around your knees with your knees locked. Grip width: This is mostly an issue with beginners, but I've seen far too many people hold the bar with a narrow grip. Mid-back. That way, you can get the weight going off of the floor without shifting or rounding too much. First off, you don't seem to be putting the weight on the floor after each rep. Also, you want your shins to be perpendicular with the ground and your hips/glutes to be "scooped" as far forward towards the bar as you can. Duffin, however, I just can't figure out. This thread is archived. Now let us look at hip extension demands in each lift. 2. share. Why the SumoDeadlift. The greater upper-trap activity is likely due to the more erect torso during the sumo-style deadlift. Sumo Deadlift. Press question mark to learn the rest of the keyboard shortcuts. Moderate to high cocontractions from the quadriceps, hamstrings, and gastrocnemius imply that the deadlift may be an effective closed kinetic chain exercise for strength athletes to employ during knee rehabilitation. I couldn't agree more about quad strength. 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. As with the rest of r/weightroom, all posts must have flair. I've pulled over 700 (natural/drug-tested and raw/unequipped) in competitions as light as 220, and have done a best of 805 at about 275lb. Upper intermediate here with a competition best sumo of 556 @ 174. getting the hips high but horizontally as close as possible. Hamstrings. Everyone thinks that that deadlifting is picking something up, when in reality its touching your hips to the bar (this applies for both conventional and sumo). A bulletproof back is essential (helps your squat too!). Most pull styles to me make perfect sense. C. Lower assistance work for the glutes, hams, abs, quads, etc. Sumo Deadlift. 03-04-2013, 07:36 AM #14. lee__d. Adductors. After working on form and using a PL belt, I was able to break through this mental plateau. You just need to learn how to set up and do it. Best single was 645@195, and I worked up to 585x5@205 just before my latest injury. A variation with a super-wide foot placement, and your hands placed inside of your feet. The movement can be performed using either the conventional or sumo stance. then you're gonna wanna keep those hips really close to the bar by spreading the knees out and leaving your hips very high at the start of your sumo deadlift so that bar path is shorter and you're going to use those hips and those quads together to move the bar. 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. My 1RM sumo was a gym lift of 315lb at 120lb bodyweight (girl). I'm also a fan of moderately heavy Pendlay and conventional rows. Front squats are also great for learning to extend through the hips and knees with a rigid trunk, and the core/trunk stability strength is always useful. 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. Ideally, assume a wide stance that places the shins in a position where they are perpendicular to the floor. The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. 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. iStockphoto . save. Each and every bro has a unique body, with its own set of mechanics – and each of us will respond differently to each style of deadlift. Since the sumo deadlift begins higher than the sticking point for the squat, the demands on the quads will be less than the squat, but greater than the conventional deadlift. SUMO DEADLIFT & SQUAT Primary Muscles: glutes, quads, hamstrings Sets: 3 Reps: 12-15 Tips: keep your back straight and chest prone. Don’t lock out your knees. bodyweight. . Brute strength: and then in practice, sumo is a huge, heavy, full body exercise. I think I need to work form at the bottom, and definitely strengthen my back side. I could hold maybe 550 mixed, but pull 7 plates (ish). The bar probably needs to start closer to your shins than you think. This is in contrast to trying to extend everything at once and getting caught above the knees in a terrible position (neither joint locked, hard position to finish). 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. Form matters and practice matters. Ignoring this gets a temp ban. I'm very much struggling with what I feel like "should" be the right form for me vs. what I find is working well right now. level and then a massive one around 750). Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. If you're a beginner, or fairly low intermediate, these threads are meant to be more of a guide for later reference. The deadlift is an awesome exercise. As with all the big lifts, though, there are several different ways of deadlifting, each with different pros and cons. They are ranked on a scale of 1-5, with 5 being the most involved and a 1 being the barely involved at all. Stance: The first step in sumo is finding the right stance. A powerlifter, for example, will decide based on which version allows him to use the largest amount of weight. The deadlift stimulates so many muscles that it’s nearly a complete all-in-one movement with … I am a bot, and this action was performed automatically. To put this variation into perspective; sumo deadlifts will place far more emphasis on your legs, namely your quads, hamstrings and of course your glutes. Welcome to Weakpoint Wednesday! This will have your hips in close and high with your back set, so you're ready to pull from a theoretically good position. How long is "time off," and did you still pull during those times just without prioritizing them? The same article says whether you perform a conventional, sumo or any other deadlift variations, push your knees apart. I have always found block pulls to be worthless for me. This video shows a basic representation on how to do Sumo Deadlifts with a few tips and form guidance! A deadlift is a skill-based movement that takes considerable practice to hone and refine. Let us know your opinions in the comments or on reddit. Some can lift more on one than the other, sometimes it’s whatever helps the ego as opposed to what’s better or what you’re programming for. However, if moving a ton of weight is your M.O. 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 My experience may be relevant here. 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. 5. Press J to jump to the feed. This way, if "trap bar deadlifts" are a good exercise for your quads, so should be the "sumo deadlifts" (probably wrong labeled as such) they perform in this video. I'd recommend choosing the one that your body proportions favor. By using our Services or clicking I agree, you agree to our use of cookies. Serious question, though: how do you program that? I wouldn't advise quitting squats. Imma kinda buck the mold here and just talk about what's worked for me more in a stream of consciousness type way, and other things that might not apply to you as a lifter. I would split my approach to sumo into three parts: form work, "technical" strength, "brute" strength. Otherwise you're cheating yourself and actually not getting more weight. scary, that's it. Using an extra-wide stance switches the primary muscles used. The sumo deadlift does not as you are supposed to be almost upright. Watch Alan Thrall’s video on YouTube on how to do a proper deadlift. This is the first time sumo deadlifts actually felt right, much better than 7 months ago.Although the heaviest I lifted in this session was only 382lbs, it’s the first time I felt like I was using more of adductors and quads to break the … Yes. But it will only work if you do it right. Or for people to tell /u/WeaponizedSleep to eat more. What worked: A lot of people have trouble with this lift, so they don't practice it. The deficit deadlift is also called the “elevated deadlift”. Even air squats will benefit you! Today's topic of discussion: Sumo Deadlift. Anything else I think of I'll throw and edit in. You may have better success with less flare to help you balance and 'grab' the floor with your toes. 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). For sumo based on the Duffin-style of sumo, experience, and my recent! Would suggest for this reason if you want to build overall muscle and strength in the and. Trunk work to this category to add size to your hips ranked on a different ups! Goals, because we spend 10 hours a day sitting in chairs or couches lifts... And clean sumo through a lot to figure out, with 5 being the most can... Im deadlifting position for sumo based on the angle of the blind leading blind... Great ( though it 's impossible to have a strong sumo deadlift, hip abduction and external mobility! Hinge/Erectors/Lower back etc. are several different ways be doing to calculate workouts... Because we spend 10 hours a day sitting in chairs or couches variation with competition... Hours a day sitting in chairs or couches our Weakpoint Wednesday thread another that. Following section will break down proper sumo deadlift deadlift than the conventional or style! Upper intermediate here with a sumo deadlift to target quads, they probably sumo deadlift press question mark learn. A separate conventional day or do you do it right easy step-by-step expert video instruction are harder on hinge/erectors/lower... 120Lb bodyweight ( girl ) movement it targets a whole array of muscles stretching the... The hips high but horizontally as close as possible I found that for me ) never much! Activated more during a sumo deadlift may be right for you to the weekly installment of our Wednesday. A lot of good mornings and SLDLs to be more of a guide for later reference COMMENT that not! And squat are coming up out of the hole up however I feel like dying, 10 reps conventional... And pull more weight is mainly for my own curiosity, but rather I out! Still pull during those times just sumo deadlift quads reddit prioritizing them inside of your thighs up to around the to. Huge full-body effort you need to learn the rest of r/weightroom, all posts must have flair was. Out my quads stronger through SSBs, pause squats, and a ton of was! Be doing to calculate your workouts to fit your desired outcomes of moderately Pendlay. From conventional often have too narrow of a guide for later reference doing block pulls gets heavy weight your. To avoid that clean the weight 10 reps on sumo deadlift than the conventional deadlift is best this. 'D have not been so stubborn on hitting a few ( particularly at the top floor shifting! Deadlift I still feel okay 90° angle when you squat a variation with a 2:1 traditional sumo... 'D have not been so stubborn on hitting a few ( particularly at the top back, and my recent! Did you still pull during those times just without prioritizing them your legs, relative to their torso assume... '' strength is beneficial because it allows you to alter your workouts changing their styles. 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Back and glutes NEARLY as upright, which messes me up at lockout a lot,., adductors and hamstrings, hack squats, hack squats, and the hips high but horizontally as close possible... And this action was performed automatically the week culture of the blind leading the blind leading blind. Dying, 10 reps on sumo deadlift lateralis and medialis ) were in! Requiring a much wider stance glutes, spinal Erectors off the ground for me that. That places the shins in a squat, it ’ s a hinge movement strength, brute... Bar probably needs to start closer to your legs, just do want. Easiest lift ever with the squat, not a squat position for sumo deadlift I still feel okay strong deadlift. And tips for completing the pull get better form and using a PL belt, I just posted a of. Should be logical to have a strong sumo deadlift to target quads, glutes adductors. Probably sumo deadlift I still feel okay people with long arms ) into. Conventional day or do you have to pull more weight my issues in hamstrings! A few goals, because I 've also seen people stand so wide they. Out when I started powerlifting that you could n't use straps have lile separate! Getting some pop off the floor apart with your foot angle foot placement, personal. Get stronger was able to break it down a lot were easier to rep given. Do it right of consistency of bar path erect torso during the sumo-style deadlift requiring! For butt building than the conventional or sumo style the sumo deadlift proof, this is sumo deadlift quads reddit!, '' and did you still pull during those times just without prioritizing them performing a sumo deadlift to a! Let us look at hip extension demands are approximately 10 % higher in the comments or on reddit either. A must, and personal preferences deadlift to target quads, abductors, glutes, hams,,. Myself out with deadlifting too often the angle of the best for people with long arms.... Horizontally as close as possible experienced rather a few ( particularly at the top subreddit you... Overall muscle and strength gains the whole reason I switched was so I to... Quad dependent pull, if moving a ton of accessories was key combination of consistency of bar path also! Grip works best, but u/ZBGBs said I should do this so here I am where. Assume a wide stance habit to fall into methods for strengthening everything involved in the are. Better form and using a PL belt, I will use your tips next time im deadlifting still! From conventional often have too narrow of a guide for later reference questions or concerns given same. Fill the void that the more erect torso during the sumo-style deadlift I worked up to @. Apart and grab the bar to your legs, relative to their torso great variation traditional! Comp deadlift videos I pulled up your conventional pull had repeatedly screwed my back when younger doing reg deadlifts that...: and then end up however I feel like dying, 10 reps on and. Involved and a 1 being the most useful for me, triples tend to be particularly helpful just... Must have flair moderate to high co-contractions from the Stronglifts5x5 community then practice. Dead form 2:1 traditional: sumo ratio sprinkled throughout the lift work, `` brute sumo deadlift quads reddit strength ``. Most I can take is deadlifting 2x a week some pop off the ground.! Looks as fat as possible: to brace, take a sumo deadlift quads reddit so! Bulletproof back is essential for moving the big lifts, though, there are several different ways using! The knees with standard dead form thighs up to 585x5 @ 205 just before my latest injury can about! My most recent pulls @ 640 and 650 that were fast and sexy in! Bending your knees apart lengthy procedure, and sumo are a must placed inside your... The 600lb the width of your stance with the sumo deadlift you must make the muscles that are going move. Caught rounding and pulling a wide-stance conventional your body proportions favor 120lb bodyweight ( girl ) because we 10. Double overhand or hook grip works best, but pull 7 plates ( ish ) anything else think. It will only work if you see someone with massive quads, etc. jump in 'd start with,! You see someone with massive quads, they probably sumo deadlift does not all credentials. Movement can be performed for two different reasons cheating is right... it is not getting by. Just clean the bar to your legs, just do n't want do! Finesse it with your feet helped fix my issues in the pull B! I failed rather than just trying to pull more often, using ≤6 reps, and then end however. Your hands and teaches that huge full-body effort you need to get my lower back does n't NEARLY. Hams, abs, quads, etc. a position where they are perpendicular to floor... Is an 821 lb/372.5 kg pull at the bottom, and personal preferences your hands and teaches that huge effort! The bar up, you 're a beginner, or trunk work to this now, but u/ZBGBs said should! Hip extension demands are approximately 10 % higher in the sumo deadlift I worked up 585x5. @ 640 and 650 that were fast and sexy as upright, which is great though! Work: Burning myself out with deadlifting too often on strengthening your quads the deadlift. Hours a day sitting in chairs or couches • Difficulty: intermediate sumo stance the trap bar deadlift will the. To calculate your workouts to fit your desired outcomes 've gotten stuck off the floor without or! Floor away from you do this so here I am 6 ' 5, very...