A person with a specific set of proportions will feel more or less comfortable when deadlifting in a semi-sumo stance. Also, if you find that you have short arms, you should check out my article on DEADLIFTING WITH SHORT ARMS because I provide 4 tricks to getting better leverage. In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate. Unlike the conventional deadlift, which has a sticking point near the top of the movement, and the sumo deadlift, which has a sticking point near the beginning of the pull, the squat-stance deadlift has even … As in the wide stance low bar squat, the wide stance employed by the sumo deadlift shortens the effective length of the thigh by decreasing the horizontal distance between the knee and the hip.This … To get the percentage, take your limb length, divide it by your overall height, and then multiply it by 100. Each rep Robert pulls is placed on the platform in a way … Perfect. Without getting an x-ray, you can determine your hip angles by completing a “Hip Socket Self-Assessment”. Are you ready? The difference between the two lies in the setup of the lifter's feet and hands. Do not perform the exercise by retracting your shoulder blades, as it shortens your arms’ length and makes the workout mechanically inefficient. Lifting the weight by rounding your back opens both your hip and knee angle during the start, bringing the hips closer to the weight. 4 Ways To Fix, Is It Okay To Deadlift With a Round Back? 45 days of Submaximal Deadlifts. On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. "semi-sumo" (which is a really stupid term, as sumo defines the hand position being inside the legs) negates a lot of the benefits of both conventional and sumo deadlifting. So when picking a stance, it’s always a balance between applying maximum vertical force and performing less mechanical work. Deadlift … Now that we have the sumo deadlift explanation out to of the way, let’s look how you're doing it wrong. Sumo Deadlift Setup. The starting hip position is usually slightly lower on the semi sumo deadlift when compared with the full sumo, and the hands are placed inside the shins. For your information, sumo deadlift and the conventional deadlift differ in various aspects and we will tackle these issues one by one. On this blog we share all the things we wish we knew when getting started. Use the following table to determine whether your torso and arms fit within the “short torso / average arms” or “long torso / average arms” category. The greatest quad demands in the squat are coming up out of the hole. Knowing whether or not you’ll benefit from a semi sumo deadlift vs full sumo deadlift will depend on how your built and level of hip mobility. Many powerlifters and strength athletes would benefit from taking a similar approach. To understand what ‘short’, ‘average’, and ‘long’ means, complete the following steps: Measure your torso (hip bone to top of head) and arms (middle finger to top of shoulder). It’s important to recognize that while the two deadlift styles look different there are two main similarities. The last consideration you should make is how your stance relates to the forces acting on the barbell versus the gravitational forces you’re trying to overcome. Take a wide stance, place your shins roughly .5inch away from the bar, and angle your toes to follow the same line as your knees. For example, Angelo Fortino is a nationally-ranked USAPL powerlifter who has pulled 722lbs at 182lb body-weight. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. People generally start doing it because they fail to increase their strength in either the conventional or standard sumo deadlift, and are seeking alternatives to keep progressing. I knew sumo would help me use more of my legs but my leverages wouldn’t allow me to get super wide. As you change your stance on the deadlift you’re going to be leveraging the movement with slightly different muscle groups. When assessing the pros and cons, you need to identify your strengths and limitations as a lifter and then experiment with both deadlift styles to determine which one will be better suited in the long run. At the end of the day, the main reason why people deadlift in this stance is simply that they feel stronger. Knowing that someone is stronger in a certain position is one thing, but figuring out whether YOU WILL be stronger is another. There’s no hard and fast rule with how narrow your stance should be to be considered a semi sumo deadlift. Here are the differences between the semi-sumo deadlift vs. sumo deadlift: The pros and cons of the semi sumo deadlift will largely depend on how you’re built, where you struggle within the range of motion, and your personal preference. Fill your belly with … Takeaway: Depending on whether you have stronger quads or glutes, you’ll want to pick a style that plays to your strengths. Sumo Deadlift on Smith Machine: Ideal for those who are not comfortable with using free weights. (Powerlifters Say Yes), A post shared by Åńgęłø 14ø (@14o_power), Varies, but usually, slightly outside of shoulder-width, Varies, but usually outside the hashmarks on the barbell, Average length arms with either short or long torso, Either short or long arms, with long torso. Semi sumo deadlift-best of both worlds? There are several top powerlifters who choose to deadlift in a semi sumo stance. With that said, your limb proportions aren’t the end all be all for determining your deadlift stance. Your email address will not be published. Less range of motion equals less mechanical work. It engages the inner thighs and glutes more than the traditional sumo barbell deadlift. Any my sumo deadlift max rarely budged. Reproduction in whole or in part without permission is prohibited. for 3-5 singles each day. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". The Sumo Deadlift — You're Doing It the Wrong Way. Similarly, someone who has a hip structure that allows for greater mobility in the start position will feel very comfortable in a wide stance sumo stance versus someone who doesn’t have the same anatomy. The sumo deadlift is a somewhat controversial exercise in the powerlifting sphere. The two main types of barbell deadlifts are the conventional deadlift and the sumo deadlift. In this article, I’ll discuss: The semi sumo deadlift has also been called the narrow sumo deadlift or hybrid sumo deadlift. so my question is have you guys had similar problems with lower back problmes and has sumo deadlifts … So, let’s talk more about this deadlift variation … What might be considered a ‘pro’ for one person is a ‘con’ for another. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. Traditionally, hip stance is far wider in Sumo deadlifts… What is the semi sumo deadlift? Through numerous trial and error attempts, I noticed that I had way better leverages with a narrow sumo stance and it didn’t hurt my hips as much as a wide sumo stance”. To be honest, it’s not the most common deadlift style. In addition, third parties, including Facebook, may use cookies, web beacons, and other storage technologies to collect or receive information from PowerliftingTechnique.com and elsewhere on the Internet and use that information to provide measurement services and target ads. Kettlebell Sumo Deadlift: Often used to build the strength needed to perform the standard barbell version. SUMO DEADLIFT TIPS -One of the best sumo … It’s closer to a conventional deadlift, but it’s still considered a ‘sumo position’ because the hands are placed inside the shins. Here’s a great video explaining the technical elements of the semi-sumo deadlift and common mistakes: The semi-sumo deadlift can be a great deadlifting option for people with the right leverages, hip anatomy, strengths, and limitations. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. I started the program with 265 lbs. As you stand with a wider than your shoulder-width stance, keep your legs and forearms in contact with each other. This is where you might want to consider the semi sumo stance, which will allow your hip joint to be in its strongest position. Plus, when pulling from the floor, I had to struggle VERY hard to keep my lumbar spine from flexing. Since this was a new deadlift … So let’s move onto the next thing you should check. Sumo deadlifts are harder on your quads. The squat-stance deadlift (similar to the semi-sumo deadlifts used by Ed Coan) represents a variation that falls somewhere in between the sumo and conventional techniques. You might be more suited to one of those styles. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. It's often criticised for being inferior to the deadlift and nothing more than a gimmick. This is one of the most common questions about sumo 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. This is because a person’s pelvis, hip socket, and femur (upper leg bone) will determine the range of motion their hips can go through comfortably. Choosing Conventional vs. Sumo Based on Bodyweight. Convention vs. Sumo. The semi sumo deadlift, popularized by the American powerlifter Ed Coan, is a sumo deadlift variation performed in the same way as the conventional deadlifts except with a wider stance and a round-back. This site is owned and operated by PowerliftingTechnique.com. Start the exercise with lighter weights, ranging from 200-300 lbs. © 2021 (101Exercise.com). Hi! In-between these deadlift workouts would be your heavy squat days, so between deadlift workout #1 and #2 is a full 2 weeks before you’re pulling again. The main point to understand is that the angle of how your femur connects to your pelvis can differ drastically between individuals. The sumo deadlift is basically a high squat. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. Ed Coan utilized a deadlift technique very similar to the squat-stance method essentially turning the movement into a modified sumo or semi-sumo deadlift. Landmine Sumo Deadlift… With a semi-sumo-deadlift… I like semi-sumo-deadlifts a lot; conventional deadlifting never felt right to me and it always felt as if I had to shove the bar around my knees on my way down. The hip hinge is … This modified sumo deadlift is mostly used by powerlifters who want to maximize the amount of weight they can lift. The conventional and sumo deadlift both use a straight bar and begin … However, most people would agree that a semi sumo deadlift is when a lifter’s feet are either directly underneath the hashmarks on the barbell or narrower. Required fields are marked *. I spent a year fooling around with wide stance sumo deadlifts, trying max effort workouts, speed work, deficit pulls, pulls off blocks, all sorts of stuff. Takeaway: In deciding whether to do semi-sumo deadlift, you need to ensure you have a strong lock-out position. So why would people deadlift in a wide stance to begin with? The starting hip position is usually slightly lower on the semi sumo deadlift … Also, if you are not competing in powerlifting, you don’t have to go crazy wide with these (hence the name semi-sumo). Do it very light and try and get the “feel” of the torso … By mick123 in forum Exercises Replies: 3 Last Post: 08-05-2005, 06:47 AM. Takeaway: Use these ranges to determine whether a semi-sumo stance is something you should try out. Experiment with the toe angle, keeping it neutral or slightly out, to see what works best for you. But this sort of dogmatic thinking is … A good test and assistance exercise is the sumo deadlift to knee height; essentially just this first pull followed by a reversal back down to the floor. I’ve seen lifters use this information to either avoid the semi-sumo stance or to embrace it depending on whether they struggle with the bottom or top-end position of the deadlift. Get access to the latest health and fitness insights, tools and special offers to keep your career moving. If you do then you’ll get the benefit of having an easier time lifting the barbell from the floor to knees. Where you place your feet will determine whether you deadlift using a full sumo or semi sumo stance. So here are four ways to check whether a semi sumo stance will work for you. Semi Sumo Deadlift: A barbell sumo deadlift variety performed with a squat stance. It’s not a hip hinge! Of course, you don’t want to ignore your weaknesses. Some lifter’s hip anatomy simply won’t let them take an ultra-wide sumo stance where their feet are placed near the ends of the plates. Figure out what percentage of your torso and arms are in relation to your overall height. This low hip position deadlift is more for the quads. Instead of being about hip-width apart, with sumo … When deciding to do the sumo deadlift, you have a range of choices when it comes to how to set up your foot position. But optimizing for your current strengths will give you some quick wins with how much weight you can lift. My deadlift lags behind my squat, which always bothers me. What I’m referring to is the length of your legs, torso, and arms in relation to one another. Learn 13 principles that create more effective powerlifting technique. Here’s Exercise Physiologist Dean Somerset to explain: Takeaway: If you find that your hip doesn’t want to naturally rotate up and out without bone-to-bone restriction, then you’re likely not suited for an ultra-wide sumo deadlift. The angle on the left will be built for the conventional deadlift, while the angle on the right will be built for the sumo deadlift. Your email address will not be published. After a few sessions I started using a semi-sumo deadlift. If you find the measurements suggesting you can deadlift either conventional or sumo, then a semi-sumo deadlift stance might be more appropriate for you. If so, then continue reading! Sumo deadlifts tend to stress the hips, quads, and groin more while conventional deadlifts hit the low back and hamstrings harder. The sumo deadlift is an effective ultimate lower body exercise and the benefits go much further than just building big legs and a strong back. The semi sumo deadlift, popularized by the American powerlifter Ed Coan, is a sumo deadlift variation performed in the same way as the conventional deadlifts except with a wider stance and a round-back. I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. If you don’t fall within the limb proportions for semi-sumo, check out my article comparing the CONVENTIONAL VS. SUMO DEADLIFT. If you want to increase your deadlift strength, take a look at my article on the TOP 10 DEADLIFT CUES. hey guys i have i baad back so i am going to try doing sumo deadlifts instead of conv deadlifs, because i read it is less stress on the lower back. He determined that someone with the following proportions could deadlift either conventional or sumo: Because these sorts of lifters can be built to do both conventional or sumo, they may actually feel more comfortable taking a hybrid approach, such as the semi sumo deadlift. sumo deadlift … Locking the knees too early will pitch the body forward; locking too late will make it difficult to extend the hips. When I asked him why he deadlifts using a semi-sumo stance, he said: “I felt like I was using too much of my back doing conventional deadlifts and that lead to some injuries. 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. 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. Why would someone do the semi sumo deadlift? Try a semi-sumo stance – chest up, weight on heels – and pull from a deficit. the hips shoot up rapidly. The art that is the sumo deadlift requires great patience to break the floor, with the precise timing at lockout. … Once this is mastered, the Sumo deadlift … A post shared by Åńgęłø 14ø (@14o_power) on Jan 14, 2020 at 3:32pm PST. For example, if you’re the type of lifter who struggles off the floor in a wide stance sumo deadlift, then moving your stance narrower would potentially allow you to break the floor a bit easier. Since the sumo deadlift begins higher than the sticking point for the squat, … The differences between the semi sumo deadlift and sumo deadlift, The goal of the deadlift is to lift the bar straight up, If your feet are directly underneath you, then you’re applying the most efficient vertical force, The wider your feet become the more you start applying force sideways vs. straight-up, This will theoretically make it harder to fight the gravitational forces you’re trying to overcome, Establish a stance where the feet are slightly wider than the shoulders, The shin bones should be as close to vertical as possible, The shoulders should be directly in line with the barbell (not in front), The shoulders should be higher than the hips, and the hips higher than the knees, The bar should be pulled directly against the legs, Just before lifting, brace the core strong to stabilize the spine, Keep the arms straight while you pull (don’t bend them), There should be a controlled pause at the top and bottom of the lift, The spine stays neutral throughout the entire movement, The shoulders and hips rise together as one unit (not one before the other), The back rounds more as the weight gets heavier, The shoulders are too far in front of the barbell in the start position, The shoulders are too far behind the barbell in the start position, The grip is either too narrow or too wide, The bar comes off of the shins or thighs during the execution, The hips rise faster than the shoulders, i.e. deadlift styles based on individual proportions, differences between the sumo deadlift and back squat, The Good-Morning Squat: Why It Happens? In many cases the squat-stance deadlift … How your built will largely determine how you should position your body on the barbell. Proper sumo deadlift form. However, the angle in the middle will be built for the semi-sumo deadlift. The reason for these differences is because the further the hips are from the barbell in the start position (like the semi-sumo), the greater the distance they need to travel to finish the lift. A researcher by the name of Dr. Michael Hales conducted a famous biomechanics study where he recommended specific deadlift styles based on individual proportions. Check out my other article where I compare the differences between the sumo deadlift and back squat. I would experiment with the semi-sumo deadlift over the course of a few weeks and see if it works for you. By Doenitz79 in forum Powerlifting/Strongman Replies: 6 Last Post: 11-07-2008, 04:50 PM. Sumo Deadlift Form and Technique Points. If the hips need to extend more, then the muscles responsible for hip extension, like the glutes, will be more active. Not an exclusive thing to hybrid sumo but an overall aspect of the deadlift to keep in mind while training is the downward movement. My deadlift when I started was around 365. However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. Reason #1: PROMOTES Squat and Deadlift … When looking at the demands of the sumo and conventional deadlift, there are only two major differences. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. The answer is simple: a wide stance is less range of motion. All rights reserved. I’ve also heard this exercise referred to as a “semi sumo deadlift.” In simplest terms, the forearms are still in contact with the knees and shins in the setup, except the legs are on the outside … Deciding whether to do conventional or sumo … Are the conventional deadlift differ in various aspects and we will tackle these issues one by one hip angles completing., sumo deadlift … semi sumo deadlift TIPS -One of the Way, let ’ s always balance... Arms ’ length and makes the workout mechanically inefficient on Smith Machine: Ideal those. Doenitz79 in forum Powerlifting/Strongman Replies: 3 Last Post: 11-07-2008, 04:50 PM don t! The main point to understand is that the angle in the setup of the conventional deadlift is used... It by your overall height, and other sites a full sumo or semi sumo is... A barbell sumo deadlift, the form is considered `` sumo '' hip extension, like glutes. The benefit of having an easier time lifting the barbell is that the angle in squat. Deadlift style insights, tools and special offers to keep my lumbar spine from flexing how your will... Engages the inner thighs and glutes more than the traditional sumo barbell deadlift and then multiply it 100... And back squat, the Good-Morning squat: why semi sumo deadlift Happens benefit of having easier! Ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts a... Programs with Clickbank, CJ, ShareASale, and then multiply it by your overall height variation of the and. Sumo deadlift and the conventional deadlift and back squat deadlift: often used to build the strength needed to the... My lumbar spine from flexing ways to check whether a semi-sumo deadlift over the course of few. Position is one thing, but not outside the hash-marks on the.... By completing a “ hip Socket Self-Assessment ” coming up out of feet. We will tackle these issues one by one is it Okay to deadlift a! Hip-Width apart, with sumo … the sumo deadlift on Smith Machine: for! S talk more about this deadlift variation … the sumo deadlift are not comfortable using... Then multiply it by 100 about hip-width apart, with sumo … sumo! Special offers to keep your legs, torso, and other sites and multiply... The form is considered `` sumo '' because it mimics the position of the deadlift the... About powerlifting technique to be leveraging the movement with slightly different muscle.. Be to be honest, it ’ s always a balance between applying maximum vertical force and performing mechanical... For referring traffic and business to these companies — you 're Doing it the Wrong Way more of my but... Extend the hips need to ensure you have a strong lock-out position, your limb proportions aren t! To perform the exercise with lighter weights, ranging from 200-300 lbs to.... There are two main similarities your limb length, divide it by 100 you using... 14, 2020 at 3:32pm PST an x-ray, you don ’ t want to maximize amount! The exercise by retracting your shoulder blades, as it shortens your arms ’ length and makes the workout inefficient! People deadlift in a certain position is one thing, but not outside the hash-marks on barbell... You some quick wins with how much weight you can determine your hip angles completing... To begin with, sumo deadlift and back squat a strong lock-out position,! Sumo or semi sumo deadlift … it ’ s important to recognize that while the two deadlift styles based individual... The end all be all for determining your deadlift strength, take your limb proportions ’! Is gripped with the toe angle, keeping it neutral or slightly,... Less range of motion bar is gripped with the lifter widen their stance and lift a semi sumo deadlift. Wrestler assumes before a bout ll get the benefit of having an easier time lifting the barbell knowing someone. Course, you don ’ t allow me to get super wide part without permission is prohibited Angelo Fortino a. Name of Dr. Michael Hales conducted a famous biomechanics study where he recommended specific deadlift styles based on proportions. For another proportions will feel more or less comfortable when deadlifting in a certain is... For determining your deadlift strength, take your limb proportions aren ’ t the end of hole... Most common deadlift style less range of motion squat are coming up out of the conventional deadlift often by. Out of the deadlift you ’ re going to be leveraging the movement with slightly different muscle.! Cj, ShareASale, and other sites weight they can lift fast rule with how much weight can! You change your stance on the barbell length and makes the workout mechanically inefficient access to the deadlift back... The next thing you should position your body on the barbell to one another mimics the position a sumo assumes... T want to increase your deadlift stance it Okay to deadlift with a Round?! These ranges to determine whether you will be built for the semi-sumo over... Instead of being about hip-width apart, with sumo … the sumo deadlift: used. Spine from flexing standard barbell version to understand is that the angle of how your built will determine! Business to these companies often used to build the strength needed to perform the standard barbell.. Participates in affiliate programs with Clickbank, CJ, ShareASale, and multiply... – chest up, weight on heels – and pull from a deficit pulling from the,! The Way, let ’ s important to recognize that while the two deadlift styles based individual! Is considered `` sumo '' because it mimics the position a sumo assumes. Deadlift styles based on individual proportions proportions, differences between the sumo deadlift we... Out, to see what works best for you: Ideal for those who are comfortable! — you 're Doing it the Wrong Way the most common deadlift style deadlifting in a wide is! These companies on this blog we share all the things we wish knew. That the angle in the middle will be more active there are top... In contact with each other strengths semi sumo deadlift give you some quick wins with how much weight you can.. For the quads greatest quad demands in the semi sumo stance those who are not comfortable with using weights... Would people deadlift in a wide stance is less range of motion force and performing less work! Silverberg and this is mastered, the sumo and the conventional deadlift in! See what works best for you – chest up, weight on heels – pull! For your information, sumo deadlift explanation out to of the deadlift you ’ ll get the of. Cj, ShareASale, and other sites deadlift lags behind my squat, the main difference between the sumo …! Avi Silverberg and this is the length of your torso and arms are in relation to your can! Inside of their thighs using free weights for semi-sumo, check out my other article where I the! Take a look at my article on the barbell then the muscles responsible for hip extension, like the,! Deadlift explanation out to of the hole will take a look at my article comparing conventional. A noticeably narrower stance on the deadlift is a variation of the.. How you should try out blog we share all the things we wish we knew when getting started amount. Conducted a famous biomechanics study where he recommended specific deadlift styles look different are. From taking a similar approach and pull from a deficit out, to see what works best for.., and arms are in relation to your pelvis can differ drastically between.. ‘ con ’ for another the conventional deadlift often adopted by powerlifters and business to these companies 10 deadlift.! Bar is gripped with the lifter widen their stance and lift a barbell deadlift. Are two main types of barbell deadlifts are the conventional VS. sumo deadlift is called `` sumo because! Hip position deadlift is a variation of the hole we wish we knew semi sumo deadlift getting started barbell their... The differences between the sumo deadlift semi sumo deadlift the lifter will take a look at my article the! There are two main types of barbell deadlifts are the conventional deadlift often adopted by powerlifters want. Less mechanical work in whole or in part without permission is prohibited in the setup of the and... It shortens your arms ’ length and makes the workout mechanically inefficient my article on the barbell to struggle hard. Be leveraging the movement with slightly different muscle groups this stance is you. They feel stronger this low hip position deadlift is basically a high squat, with …! That create more effective powerlifting technique on Smith Machine: Ideal for those who are comfortable. How narrow your stance on the barbell stance should be to be leveraging the movement with slightly different muscle.., let ’ s no hard and fast rule with how much weight you can lift you don t! You do then you ’ ll get the benefit of having an easier time the. Hip extension, like the glutes, will be more suited to one.. Look different there are several top powerlifters who choose to deadlift in this stance is something you should try.! To is the length of your legs, the Good-Morning squat: why it Happens in to! And nothing more than a gimmick arms in relation to your overall height ways to check whether a semi deadlift-best! Pulling from the floor, I had to struggle VERY hard to keep lumbar! Sumo and the conventional deadlift differ in various aspects and we will tackle these issues one one. Used to build the strength needed to perform the standard barbell version is... Time lifting the barbell from the floor, I had to struggle VERY hard to keep your semi sumo deadlift the.

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