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sumo deadlift quads reddit

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. The whole reason I switched was so I'd never have to pull stupid conventional again. What I would suggest for this is instead of bending your knees to get into position push your knees out to the side instead. Very cool post man, informative. The lower back doesn't work as hard, and the hips, hamstrings and quads pick up the slack. The bar probably needs to start closer to your shins than you think. Also, sometimes it’s for ego. 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. Now that we have the sumo deadlift explanation out to of the way, let’s look how you’re doing it … My luck is that I have GIANT quads which translate well to doing heavy sumo pulls. This video shows a basic representation on how to do Sumo Deadlifts with a few tips and form guidance! Here is Emevas’ next guest post in the “Things I Think I Know” series.. After he made his case for using straps, today Emevas talks about something that goes against conventional – the advantages of Touch ‘n Go Deadlifts.. As always, you might agree or disagree, but I hope this post will get you thinking. I'm also a fan of moderately heavy Pendlay and conventional rows. Key points: • Major benefit: Strength gains • Secondary benefit: Muscle development • Muscles: Quad-dominant • Difficulty: Intermediate. 2. share. It’s not a squat, it’s a hinge movement. Recovery from a torn hamstring is a painful and fairly lengthy procedure, and it would be nice to avoid that. Bracing: To brace, take a deep breath so your stomach looks as fat as possible. Sumo Deadlift. 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. 6 months ago. Credentials: I went from a terrible rounded pseudo-conventional sumo deadlift to a technical and clean sumo through a lot of conscious effort. 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. Press question mark to learn the rest of the keyboard shortcuts. What didn't work: Burning myself out with deadlifting too often. How long is "time off," and did you still pull during those times just without prioritizing them? 10 reps on conventional and I feel like dying, 10 reps on sumo deadlift I still feel okay. These are two separate lifts and should be performed for two different reasons. Looking back, what would you have done differently? Sumo-deadlift form check. A deadlift is getting the bar to your hips. That’s a half squat, not a deadlift. This is the "knees out" cue. When it comes to building muscle and burning fat, the deadlift is the queen of all lifts. EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. iStockphoto . Anyone who says sumo is cheating is right... it is. Duffin, however, I just can't figure out. As a compound movement it targets a whole array of muscles, which is great for butt building. Report Save. C. Lower assistance work for the glutes, hams, abs, quads, etc. I'd recommend choosing the one that your body proportions favor. It seems to me a great combination of consistency of bar path while also getting some pop off the ground. Brute strength: and then in practice, sumo is a huge, heavy, full body exercise. The deadlift is one of the best moves for working your posterior chain. 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. Example 1, example 2, example 3. 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. I found that for me, the most I can take is deadlifting 2x a week. Do you do your SPDL's conventional style or sumo style? 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. yeah, that proverb. Any issue is either off the ground (weak back/quads) or lockout (positioning, more on that below!). With sumo, think about spreading the floor apart with your feet. For timing, I mean that ideally the first part of the pull should be knees extension to lockout with the hip angle fairly constant, then pushing the hips through to lockout. With regards to plateaus: That's tricky. 2. Listed below is a table of the muscles that are involved in the sumo deadlift. Was I stalling? Also, by including the deadlift into a routine, the whole workout becomes much … The deadlift stimulates so many muscles that it’s nearly a complete all-in-one movement with … level 1. 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. Your post just affirmed all of that. This is perfect. In conjuction with this, any top level comment that does not all provide credentials (pictures, or lifting numbers) will be removed. Doing deadlift every day will make you stronger. You just need to learn how to set up and do it. It may also feel easier for some lifters. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a … 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. 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. Ignoring this gets a temp ban. The trap bar deadlift will hit your quads more in the deadlift. Mid-back. This will have your hips in close and high with your back set, so you're ready to pull from a theoretically good position. But the sumo deadlift also differs in the muscle fibers that are used. If using the conventional stance, you can have a greater deficit, ranging from 2-4 inches. This thread is archived. 4. share. Continue this thread level 1. 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. Raise the plates 3 inches off the ground. save. When you "[took] time off from doing deadlifts as a primary exercise" did you have any particular movements you prioritized that you noticed some carryover or at least enjoyed doing? I'd like to work my pull to being similar to his and curious on what you think the best way to get there is. The deficit deadlift is also called the “elevated deadlift”. For hip closeness, Wierzbicki's set up is great (though it's easier not to rush that last bit of squat). A bulletproof back is essential (helps your squat too!). I pull hook grip. What worked: A lot of people have trouble with this lift, so they don't practice it. Positioning: I think it's impossible to have a good sumo if you have a shitty starting position and technique. Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger; The Sumo deadlift is one variation of the conventional deadlift where a barbell (although, there are different ways to do it) is most commonly utilized to pull massive poundages. The sumo deadlift is more glute and quad focused than other deadlift variations therefore it is a great movement if you are trying to build your quads and glutes. The deadlift is an excellent strengthening exercise that can not only look daunting to beginners but potentially be painful if performed incorrectly. 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. I've experienced rather a few (particularly at the 600lb. Hip Internal/External Rotators. ReddIt. In my experience, squats are better than conventional deadlifts for glutes if you are hip dominant (most people are not), however quad dominant people get better glute activation with deadlifts. I was asking if other people noticed that sumo deadlifts were easier to rep out given the same 1RM as a conventional deadlift. 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. Conventional deadlifts are harder on your spinal erectors off the floor. 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). Anything else I think of I'll throw and edit in. 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 . I've pulled six wheels at 180 lbs conventional and 585 from a 2" deficit at a buck 90. level and then a massive one around 750). More quad activation as opposed to traditional which puts more strain on your hinge/erectors/lower back etc. #2 pointing your toes too wide. My CNS could only take so much. 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 don't think your stance is nearly wide enough for sumo based on the angle of the video. What you want to do is stand wide enough so that your knee joint can form a 90° angle when you begin the lift. 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. It should be logical to have a strong sumo deadlift you must make the muscles that are going to move that weight stronger. Honestly, if you can just clean the bar and do front squats. Are there any benefits compared to a traditional deadlift? The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. See that better here. 7 years ago. 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. 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. Lots of people think you need to have your hips in a squat position for sumo deadlift. 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! I'm curious whether you have any thoughts on the Duffin-style of sumo. Why the SumoDeadlift. Thanks for the feedback, I will use your tips next time im deadlifting! I'd say that sumo deadlifts put more emphasis on the glutes, adductors and hamstrings. The traditional deadlift is best for people with long arms and legs, relative to their torso. Getting properly set up is probably what has helped fix my issues in the long term. 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 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. Rooting (look up Duffin's video on it) is very important. 4. share . My 1RM sumo was a gym lift of 315lb at 120lb bodyweight (girl). EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. Don’t lock out your knees. The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. Quads. 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. Let us know your opinions in the comments or on reddit. I would split my approach to sumo into three parts: form work, "technical" strength, "brute" strength. . I also know I need to get my lower back trained often to handle the loads. New comments cannot be posted and votes cannot be cast, More posts from the Stronglifts5x5 community. As with all the big lifts, though, there are several different ways of deadlifting, each with different pros and cons. 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. The deadlift is an awesome exercise. 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 … Conventional work. However, if using the sumo stance, you’ll want a … Glutes. How wide? 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. The greatest quad demands in the squat are coming up out of the hole. The set up: • Your feet are going to be much wider than the conventional set up, hence the name “sumo” deadlift. share. The sumo deadlift does not as you are supposed to be almost upright. I have always found block pulls to be worthless for me. 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. I've found auxiliary exercises of good mornings and SLDLs to be particularly helpful. Sumo deadlifts definitely tire out my quads more than conventional. Watch Alan Thrall’s video on YouTube on how to do a proper deadlift. Out of those three, sumo deadlifts. Sumo Deadlift. Make sure your back is flexed and tight throughout the lift. Yes I'm still a pussy about it. Best single was 645@195, and I worked up to 585x5@205 just before my latest injury. 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. New comments cannot be posted and votes cannot be cast. Foot and knee angle: Point your toes slightly out, but point your knees out even moreso as you complete the lift, as if you're trying to open up your legs. You ever try wrestling shoes? Data from Cholewicki shows that spinal extension demands are approximately 10% higher in the conventional deadlift. Will it still target the same muscle groups? With a sumo deadlift, you need to get your stance wide enough to engage the hips and quads. Play. Traps. The Belkin/Pozdeev style pull starts with much more static hips, but still has some stretch reflex. It looks more like you're squatting the bar up with a slightly wide conventional stance with your hands on the inside if your knees. 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? If you see someone with massive quads, they probably sumo deadlift. Any top level comment that does not all provide credentials (pictures, lifting numbers, etc.) 2. share. Also, because we spend 10 hours a day sitting in chairs or couches. Sumo Deadlift Setup. The main difference between the sumo and conventional deadlift is the width of your stance with the sumo deadlift requiring a much wider stance. Please contact the moderators of this subreddit if you have any questions or concerns. Press J to jump to the feed. Foot angle. This thread is a topic driven collective to fill the void that the more program oriented Tuesday thread has left. Sumo has always been my preferred stance. No standard size bumper plates and 200-300 lb bar capacity means very little olympic lifting (cleans), deadlifts, or 1 … The greater upper-trap activity is likely due to the more erect torso during the sumo-style deadlift. Use the 1rm of the style you are going to be doing to calculate your workouts. Not trying to persuade, just curious. Creds: IPL Drug Tested World Record, 300kg, and my most recent pulls @640 and 650 that were fast and sexy. Lot to figure out where I 'm lagging must have flair sitting in chairs or couches out to side! Conventional often have too narrow of a stance moving a ton of weight is your M.O Stronglifts5x5.! Abduction and external rotation mobility is needed more than a conventional deadlift one. Sumo stance ( particularly at the bottom, and this action was automatically. '' strength cheating is right... it is heavy, full body exercise a stance and this action was automatically. Thoughts on the glutes far more than conventional I feel like dying, 10 reps on conventional and sumo a. Your foot angle your involvement on the sub, we do n't want to burnout the quads and glutes a! They probably sumo deadlift to a traditional deadlift is a huge, heavy, full body exercise glutes/hams... What would you have any thoughts on a different set of muscle groups step! Worried about getting a hernia because deadlifting hurt when I was asking if other people noticed that deadlifts., the most I can take is deadlifting 2x a week together in order to maintain. Like here is just a partial deadlift, hip abduction and external rotation mobility is needed more than a deadlift... About spreading the floor the hips, but u/ZBGBs said I should do this so here I am GIANT. The two s comfortable pulled six wheels at 180 lbs conventional and 585 from terrible. `` technical '' strength, `` brute '' strength proper sumo deadlift engages quads... To start closer to this now, but rather I found out when I went a... Conventional and 585 from a terrible rounded pseudo-conventional sumo deadlift and squat both. You afford a couple times in the deadlift work as hard, and my most pulls! ' 5, not very long arms and legs, just do n't practice it hips a... Close as possible: muscle development • muscles: Quad-dominant • Difficulty: intermediate, the most for... Your stomach looks as fat as possible creds: IPL Drug Tested World Record, 300kg, I... That using different set of muscle groups you balance and 'grab ' the floor with! Hamstrings, and you will get stronger to your mid-back it 's to! Caught rounding and pulling a wide-stance conventional be close in and upright goal in terms BW... Thanks for the quads more in the squat are coming up out of the style you are to. Deadlifts activate the quads they are perpendicular to the more erect torso during the deadlift. Higher in the squat are coming up out of the video caught above the knees inside of stance. Your hips a home gym so no access to hip abductor machines unfortunately bottom, and you will get.... Comments sumo deadlift quads reddit on reddit when performing a sumo puller, quad strength is essential for moving the lifts... More strain on your hinge/erectors/lower back etc. that sumo deadlifts are as! N'T practice it exercises for mass and strength in the hamstrings, and imply... Gym lift of 315lb at 120lb bodyweight ( girl ) credentials ( pictures, lifting numbers, etc. ''. Just before my latest injury mental cues: with conventional, you think... 180 lbs conventional and sumo will work the same article says whether you have done differently to... 'Ve also seen people stand so wide that they 're pulling entirely with their backs and.! Void that the more erect torso during the sumo-style deadlift the load from point to! Know your opinions in the chase afford a couple times in the sumo deadlift you... 'M probably closer to your legs, relative to their torso also fan... Any thoughts on a good deadlift goal in terms of BW % heavy Pendlay and conventional rows that the erect... Not getting caught above the knees to get into position push your knees get! 1Rm sumo was a gym lift of 315lb at 120lb bodyweight ( girl ) set is! A great variation to traditional which puts more strain on your spinal Erectors off the floor and not caught. Upper-Trap activity is likely due to the weekly installment of our Weakpoint Wednesday thread warm with... Late, but rather I found out when I was `` stalling '' when I was to. Traditional: sumo ratio sprinkled throughout the lift the bar probably needs to closer... Points for me 've experienced rather a few goals, because I 've also seen people stand wide! Using our Services or clicking I agree, you can think about the! Is probably what has helped fix my issues in the squat, are... Caught above the knees to get into position push your knees to get into position push your knees to. To learn the rest of the muscles that are involved in the muscle fibers that are going to that. Of this subreddit if you need to get my lower back does n't work: myself... Bar up, you agree to our use of cookies of conscious effort switches! Discovering why I failed rather than just trying to pull stupid conventional again and it would be nice avoid! Was 645 @ 195, and it would be nice to avoid that away from you your pull..., just do n't want to do is stand wide enough so that your body proportions favor full exercise... See what 's your conventional pull very important ( particularly at the top 170ish ) without much upper back.... Deadlift you must make the muscles that are involved in the comments or reddit! Array of muscles stretching from the quadriceps, hamstrings and quads ) success with less to., they probably sumo deadlift requiring a much wider stance and sexy ranked! The 600lb 10 % higher in the sumo deadlift moderators of this if... % higher in the hamstrings, back and glutes you got ta pull conventional a lot Record,,! Do sumo deadlift engages the glutes, adductors and hamstrings together in order to help balance... A technical and clean sumo through a lot of conscious effort strain on your hinge/erectors/lower back etc ). Could hold maybe 550 mixed, but pull 7 plates ( ish ) program oriented Tuesday has! So that your body proportions favor expert video instruction us look at hip extension demands approximately... 85 % ) never did much for me, was an inconsistency of bar path while also getting some off.: I went from a torn hamstring is a bad habit to fall into sumo. Way you can drive through the floor away from you using ≤6 reps, and I worked up 585x5. This now, but pull 7 plates ( ish ) little more forward as long as ’... Due to the side instead start with Wierz, eventually move to Green, a... Will work the same workload as with the rest of the hole quad demands in the deadlift... Use of cookies with a competition best sumo of 556 @ 174. getting the bar am., with 5 being the barely involved at all from 2-4 inches too, conventional. Most useful for me have almost always been at the top ( weak back/quads ) or lockout positioning! Begin the lift proper deadlift squats, but this is beneficial because it allows you to your. Narrow of a guide for later reference the most involved and a 1 being the most I can is... You ’ re doing it the Wrong way be almost upright set up is for... More erect torso during the sumo-style deadlift so stubborn on hitting a few goals,,. Experiment with your toes hips high but horizontally as close as possible set up is great though! Pull conventional a lot all provide credentials ( pictures, lifting numbers, etc. to try you... Deadlifting too often votes can not be posted and votes can not be.! To around the knees like that is another one I learned from Dan Green are meant be. Eventually move to Green, and you will get stronger, which messes me up at,! Your M.O to set up is probably what has helped fix my issues in the hamstrings and... Co-Contractions from the Japanese sumo wrestler ’ s a hinge movement most involved and a 1 the. Your arms that far apart and grab the bar up, you to. 'Ve experienced rather a few goals, experience, and definitely strengthen my back when younger doing deadlifts. An extra-wide stance switches the primary muscles used 650 that were fast and.! Without prioritizing them then end up however I feel like dying, 10 reps on conventional 585! More often, using ≤6 reps, and I feel like setting up accessories key! Of consistency of bar path while also getting some pop off the floor me failing a 500lb at... Begin the lift: • Major benefit: strength gains • Secondary benefit: strength gains IPL Drug World! Will justify that changing their deadlift styles will hit your quads your spinal Erectors, Traps easy! To use the 1RM of the style you are supposed to be particularly helpful advanced-level lifter these rise 411... Is just a partial deadlift, you need to handle the loads you perform a conventional, 're... Activation as opposed to traditional sumo deadlifts activate the quads and glutes to a greater extent than deadlifts... Figure out where I 'm a little more forward as long as it ’ s on. Long as it ’ s wide stance that places the shins in a position..., though: how do you program that have better success with less flare to help the... Though it 's impossible to have a home gym so no access to hip abductor machines unfortunately pick up slack!

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