After getting the movement and body position down perfectly, it’s time to transition into the standard sumo deadlift. Hamstrings; … It is also the exercise … The sumo stance can also be used to help simulate the “deadlift” position required when picking up stones, for example, especially if stones aren’t available to … When it comes to athletics, the trap bar deadlift is often utilized in a pulling session at the gym, since it places less stress on the lower back. This is usually the case with beginners, but you should really avoid lifting the weight with your lower back. 3. And it’s actually a great movement for strengthening the lower back isometrically since there’s not as much overall extension when compared to the conventional deadlift. So, whether it be for competition or general fitness goals, this movement is very convenient and beneficial by the same token. And it works all muscles of the posterior chain (backside of the body), also involving the core muscles plus biceps and forearms . Now, that covers it for the feet (and knees), but what about the rest of the body? Furthermore, the sumo deadlift usually allows people to stack on more weight. Once again, if the lower back causes you trouble in a regular deadlift, then the sumo variation might be up your alley. Rounding increases the chances of disk herniation, and it’s something to avoid at all costs. The more of your body is in front of the bar, the more difficult it becomes to lockout. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. —there’s no arguing that. Numero uno on our “things to keep in mind” list is where the feet are at. Your shins should be in a straight vertical orientation. Properly shooting them forward will help your knees and hips lockout in a straight line—something that’ll help you from injuring your lower back. Your arms should be going straight down when they hold onto the bar. Pushing your chest out will also help with the wedge. As the bar passes your knees, begin to extend your hips into a standing position to finish off the movement. In fact, many powerlifters and lifters, in general, have adopted this variation simply because it’s better for them. It helps to maintain the positioning of your body and helps in the upwards pull. Choosing between the two depends on your training goals, experience, and personal preferences. The Erector Spinae (muscles along the spine) are also very much involved and finally, the muscles of the upper back which include the trapezius, and rhomboids play a big role in keeping the spine as upright as possible to facilitate a safe and effective pull while preventing your chest from caving in. While we’ve already mentioned the quadriceps and the glutes, we’ll go into a bit more detail here and mention some other muscle groups. The sumo deadlift will also be better for those with longer legs. This has several unique benefits which allows the sumo deadlift to stand apart from the other deadlift variations. © 2020 Steel Supplements. The movement should be … On the other hand, the conventional deadlift is usually performed with a narrower stance which typically allows for a bigger pull but it requires a larger range of movement. If you’re looking to target these areas due to a weakness in the pull with a regular deadlift or are just looking for aesthetic gains with glutes and quads, the sumo deadlift can provide. When it comes to the sumo deadlift, the name of the game is being as vertically above the load as you can get. This can lead to hyperextension, which is one of our mistakes to avoid. We respect your privacy and take protecting it seriously. Sumo Deadlift High Pull Benefits. It depends on your range of motion primarily, but it’s also important to remember that geared lifters will most likely be able to adopt a wider stance. The lower back, aka the erector spinae, is also sidelined with the sumo deadlift. Once the glutes have engaged and locked out, don’t change the angle of your spine. Swing the kettlebell forward in front of your body. If you’re someone who experiences lower back pain or has had a back injury, the sumo is a good lift to incorporate. The standard deadlift is a juggernaut of an exercise—there’s no arguing that. The main difference lies in the positioning of the spine. And lastly, the sumo deadlift is a good addition to training routines for those just looking for general fitness. Turning your toes outwards is essential for this since it allows you to stand closer to the bar during the lift. Engaging your core and glutes, bend over while keeping your spine neutrally aligned (straight). 5. We also launched a new training app, so there's never been a better time to join DLDNation! Disclosure: has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. That mostly comes down to foot positioning. A shorter range for the bar to have to be moved is an important priority when it comes to powerlifters. When it comes to powerlifting, an advantage that the sumo deadlift has is that the bar has less distance to travel. Most of your power will come from these muscles—but if you want to target them, the conventional or Romanian deadlift are better suited for your needs. The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. But just like with all foundational exercises, there’s a million variations of the deadlift that all hit slightly different muscles at slightly different angles. Have only a slight round in your upper back as long as your lower back is completely straight. Note: This will vary slightly between individuals seeing as there are many different body types. Think of this as almost “wedging” yourself into the bar. Maintaining this position, push through your heels and midfoot while pulling the bar up keeping it close to your body. If you do this correctly, your shoulders should be behind the bar and your torso will be upright. And don’t forget about your knees! Because of the resulting hip and knee angles, your hips are put into an external rotation which allows this deadlift to target the glutes and inner quads. The above will put you on the right path, but there are several details to keep in mind as well. All of this has to do with keeping as much of your body weight behind the bar as possible, since that’ll generate the greatest amount of vertical force. Have you heard? Remember—this is a more technical lift than the conventional deadlift, so more complexity is a given. Something that we can all get behind. Your knees pointing in the same direction as your toes should be maintained throughout the entirety of the lift. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Here’s the break down of the names of the major muscle groups that the sumo deadlift works: Gluteus Maximus: (Butt) Quadriceps: (Upper Front legs) Adductor Magnus: (Inner Thigh) There’s definitely a huge difference in which muscles are used compared to the first two deadlift variations. Think of it as shooting your hips into the bar rather than pulling your lower back into it. . Make sure to feel the engagement in your quads and glutes, and slowly work on your mobility rather than pushing yourself with the sumo deadlift. Some people’s bodies are simply better suited for the sumo rather than the conventional deadlift. The main difference lies in the positioning of the spine. So, try it out if you haven’t already as you mind find it to be a useful tool in your training arsenal. Push your hips forward and pull your knees back to generate forward momentum. Reverse the movement in a controlled manner, first breaking the hips and then the knees to come back to the starting position. The benefits from a higher training volume are apparent: higher strength gains, muscle mass gains, and an improvement in top-end strength for sports. That’s because the bar is elevated from the floor which allows the lifter to perform this movement a little easier due to the shorter range of motion. Anywhere from 8-12+ reps. For endurance, form training, and metabolic conditioning, you can do higher reps of 15+ with lighter weight which is also recommended for leg training in general when it comes to hypertrophy. 7. But just like with all foundational exercises, there’s a million variations of the deadlift that all hit slightly different muscles at slightly different angles. This will ensure that more of your body stays behind the bar through the lift—something that’ll make a huge difference when it comes to locking out at the top. Furthermore, the sumo can give the lower back a rest from all of the conventional deadlifting. Furthermore, people with a history of lower back pain might want to opt for this variation of the deadlift. But this is a subjective thing and you’ll have to try both to see which is better for you. The close stance sumo is more similar to the conventional deadlift and it’ll involve more engagement of the back muscles in addition to more loading of the hamstrings during the pull. And since your back is more upright and vertical, the load of the barbell places significantly less stress on the lower back—at least when compared to the conventional or.