The versatility of this … Use 90% of your weaker stance. The knees themselves need to be pushed out wide to allow the torso to stay slightly more vertical than a conventional deadlift. However, some slight differences between the muscles worked from the sumo deadlift vs. conventional deadlift vs. trap bar deadlift. I know we can get stuck doing what we are stronger at and avoid working on the weak points, which is exactly what I did for years. Specifically, we mean how man sets and reps you do and how much weight you lift. As a competitive strongman and powerlifter, switching back and forth between sumo and conventional has been a big advantage over the years. White rice (not brown) is the ultimate grain for athletes and lifters. BarBend is an independent website. All Rights Reserved. Strengthening my conventional had brought up my sumo without even training it. Once you find the sweet spot, pause, and then finish the lift. The knees themselves need to be pushed out wide to allow the torso to stay slightly more vertical than a conventional deadlift. BarBend is the Official Media Partner of USA Weightlifting. Where the sumo deadlift shines is that it’s inherently beginner-friendly (for most folks, that is). The wider stance and narrower arm position shortens the range of motion, which is why most people can lift a bit more weight compared to their standard deadlift. As a result, lifters can battle through sticking points. thanks, Brad, I like the information provided on this link. Paul. Like other deadlift variations, the sumo deadlift works the glutes, hamstrings, and back (posterior chain). It helps to improve: Generally speaking, train it once per week during any given 3-6 week cycle. Lifter A rips the bar off the floor as hard and fast as possible while generating every ounce of force in an extremely short period of time. If you want to get leaner while building or preserving muscle, you've got to walk or sprint. Re-enforcing this movement pattern will drastically improve your performance when you start increasing the speed of your set-up. Coaches can also include pauses and tempos to enhance movement awareness in the pull further. The setup is the most important part of the deadlift, and not just for sumo, but conventional, trap bar and every other deadlift variation as well. Rarely do you see sumo lifters fail at lockout because that's where their leverages are most advantageous. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. Below are three benefits of the sumo deadlift that one can expect when integrating the sumo deadlift into a training program. Tempo training can be done with the sumo deadlift simply by adding time constraints or cadences for the various phases of the pull. Here's how to do it anywhere without a machine or weight plates. I had to re-learn how to pull conventional, and it was not easy, to say the least. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. Got some dumbbells? You speed up your setup. Coaches can also include pauses and tempos to enhance movement awareness in the pull further. For this reason, the quadriceps (which are responsible for knee extension) are targeted to a greater degree than in the Romanian deadlift and conventional deadlift, yet similar to the trap bar deadlift. Simply put, you’re squatting a bit more with this deadlift variation and so using more of your thighs. Load the bar up with more weight than you could normally lift (like 10 to 20 percent). The sumo deadlift can be used as a regression for the conventional deadlifts and/or assist beginner lifters in learning proper hip flexion and extension mechanics in the deadlift. The hip is placed in external rotation, which in turn involves the glutes to a higher degree. Thanks! It doesn't matter how heavy you can go. Check ‘em out. Go practice, practice some more, and repeat the cycle over and over again until things start to make sense. The sumo deadlift a wide-stance deadlift where your hands are on the inside of your thighs. It's definitely not the barbell bench press. Get ready to be better... at everything! So how do you fix this? Think about pulling the hips down to the bar, keeping to core tight and braced. The sumo deadlift is an effective deadlifting movement to increase upper back, hamstrings, glutes, and trap development. Why you’re doing the sumo deadlift will impact how you do the sumo deadlift. Follow the four-step progression to learn how to lift the bar as fast as you possibly can. Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Form Tip: Think about pulling the hips down to the bar, keeping to core tight and braced. Think about it. Now that you are in the correct positions and have no slack in the bar or your body, it’s time to pull the barbell by simultaneously driving through the feet and pulling up on the bar. Eight more ways to protect your shoulders so you can keep lifting hard and heavy. Below, we provide training guidelines for different training scenarios. Do this full-body plan every other day. At this point, the weight should be ascending your legs. Ten secrets, eight exercises, and one sweet three-day-a-week program to help you pile on muscle weight fast. Mainly, the bottom, top, or middle of a lift. Once you have found your best tension position, take one more breath, and then proceed to step three. Below are three sumo variations that lifters can do to increase sports specificity, boost strength and power, and increase movement integrity in the sumo deadlift. Keep pushing through your heels and then squeeze your glutes to inch the bar to hip level. This time, however, I'm moving faster and initiating the pull as quickly and explosively as possible. It gets me used to starting the lift as quickly and explosively as possible, which is a skill in and of itself. © 2020 T Nation LLC. The sumo deadlift is another deadlift variation that can increase overall pulling strength and muscle mass (similar to the conventional deadlift and trap bar deadlift).