Business in the front, party in the back. THE MISSION. Good chance you've seen this video but if not: https://www.youtube.com/watch?v=lyAK9FWxFlQ. Semi Sumo Deadlift. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Maybe just try it and see how it feels, it can definitely work. At the end of the program I tested my semi-sumo deadlift and maxed out at 375 lbs. Related: 18 Exercises To Improve Deadlift Technique. Click to share on Reddit (Opens in new window) Click to share on Pocket (Opens in new window) Click to share on Pinterest (Opens in new window) More What You’re Getting Yourself Into: 1,900 words, 6-13 minute read time. Click to share on Reddit (Opens in new window) Click to share on Pocket (Opens in new window) Click to share on Pinterest (Opens in new window) More What You’re Getting Yourself Into: 1,900 words, 6-13 minute read time. A lot of people who 'semi sumo' think they look like Ed Coan when really they just lack hip mobility. When it comes to performing deadlifts with an Olympic barbell, my go-to method is the squat stance deadlift. The goal of keeping your shoulder blades over the barbell is to ensure you’re in the most balanced and mechanically advantageous position prior to initiating the movement. Don't care. A lot of factors come into play such as hip mobility, biomechanics, and individual lifter strengths. In many cases the squat-stance deadlift allows the lifter to pull with the strongest, safest, and most efficient biomechanics. Coaching the Sumo Deadlift. I'd recommend choosing the one that your body proportions favor. As I stated above, the shoulder position in relation to the barbell is a critical part of the set up in the deadlift. Semi-Sumo Deadlift 3x6-8 reps. Dumbbell Floor Press 3x8-10 reps. One Arm Dumbbell Rows 3x8-10 reps. Dumbbell Jump Squats 3x fail reps Workout 6: Low Handle Trap Bar Deadlift 3x10-12 reps. Incline Press 3x8-10 reps. Dumbbell Rows 3x10-12 reps. Leg Press 3x15 reps Workout 7: Leg Press 3x15 reps. Close Grip Bench Press 3x8-10. I locked it and that's all that matters to me as a recreational lifter. In this case, your knees don't remain stacked above your feet because your hips can't externally rotate wide enough. From the very beginning, Notorious Lift has been about two things: Innovation and Philanthropy. Not bad. Note: if your leverages are indicating that you could deadlift either conventional or sumo, you might want to try the semi-sumo deadlift stance. 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. They felt pretty comfortable and I feel I can possibly out lift my conventional in this stance if I train it little by little over time alongside conventional. I know what you mean about being weak off the floor and stronger at lockout, that is sumo at the same time. Anna C Level 9 Valued Member. This position will produce the greatest strength increases. Unlike the sumo deadlift where the feet tend to rotate outwards in excess of 45 degrees, the squat-stance deadlift requires you to keep the feet relatively straight. The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. I can nearly pull the same numbers conventional, but not quite as strong with conventional. as I'm weak off the floor and much stronger at lockout, Congrats, you are a sumo deadlifter. So for the past 2 weeks at the end of my deadlift session I have been adding in some sumo deadlifts, but apparently they aren't sumo deadlifts, they're semi sumo deadlifts. hide. The sumo deadlift does not as you are supposed to be almost upright. The sumo deadlift changes the mechanics of the deadlift to suit people with different body types. I kept getting called for hitching or ramping. Get stronger. Check out my article on the SEMI-SUMO DEADLIFT, which might allow you to find a better start position based on your individual leverages. User account menu. The sumo deadlift is immensely technical, but at the same time there's a ton of variation in how people pull based off of body structure. Back Angle For Conventional & Sumo Deadlifts. Deficit pulls, more quad work, speed work, ect. Sep 19, 2017 #4 Highly recommend the 1-day barbell course! While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. Log In Sign Up. Even Pozdeev doesn't have a super narrow stance, He's also pretty short, though. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. Way closer than any sumo I've seem but not conventional either. Follow me on social media @StephDorworth. "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. He has some sick pulls. Hier liegt die Arbeitsleistung vor allem auf den Beinen (vordere Oberschenkemuskulatur). Hi! I suggest starting this program at 70%1RM for sets of 8, 80% 1RM for sets of 5, and 90% 1RM for sets of 2. Thus, I've gone to the very narrow stance. Also, notable gains were made in my posterior chain (hamstrings, glutes, back). Visit www.StephDorworth.com for injury consults, team training, & online coaching. Alternative Names: Wide stance deadlift, sumo barbell deadlift Type: Powerlifting Experience Level: Intermediate Equipment: Barbell Muscles Targeted: Hamstrings, glutes, quads, lower back Mechanics: Compound Average Number of Sets: 3-4 with 8-12 reps each Variations: High pull, dumbbell, kettlebell, semi, Smith machine, landmine sumo deadlifts http://www.youtube.com/watch?feature=player_embedded&v=WvbhmYzRG8Q. Beim Sumo Kreuzheben (Sumo Deadlift) befinden sich die Hände zwischen den Beinen und der Stand ist besonders breit. It shows my 2nd and 3rd set. I pull sumo with close feet mainly because it feels more natural. 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. Thanks for watching! It should feel as though the bar is positioned between the feet and legs rather than in front of them. One of the strongest dead lifters I've seen had a stance like conventional but with his arms inside his legs and his legs just far enough apart to make room. Just a thought. Sumo love me long time. I’m assuming your goals are powerlifting oriented (pulling the most weight possible) since you posted in the PL sub-forum, so as long as you can safely pull in a particular stance I see no real issue with any preferred variation. You'll be stronger off the floor than with a wider stance, but you'll be making lockout more difficult, bar speed will be slower, and speed off the floor still won't be as good as conventional. Sold Out. For the first week, go heavy in the rep range of two to five reps per set. Log in to Reply. I have a 260 kg max deadlift using a sumo stance where my toes are about 2 inches/5 cm from the plates each side. Essentially, it’s a stance similar to your squat but maybe a tad wider and a bit more upright than your conventional closed stance position. best. 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. Beim Sumo Kreuzheben … I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. New comments cannot be posted and votes cannot be cast. 30 votes, 19 comments. Does anyone have any experience with or knowledge about a close(r) sumo stance they would like to share? Archived. Shawn Zep on May 14, 2013 at 2:26 pm said: I am blessed with the same build as Rory and started pulling sumo myself. 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. New comments cannot be posted and votes cannot be cast, More posts from the powerlifting community, A subreddit for the sport of powerlifting, Press J to jump to the feed. This modified sumo deadlift is mostly used by powerlifters who want to maximize the amount of weight they can lift. Or it's possible you aren't focusing on creating torque with the hips to pull the knees into the wider position. It basically put me right in the middle of both conventional and sumo. Although after doing some research on it a lot of people basically said that it's the worst of both worlds. The sumo deadlift doesn't require as much ankle or t-spine mobility, so those with poor mobility who can't get in the proper position for conventional deadlifts can often pull sumo without any problem. Form check please: Sumo deadlift. Sumo Deadlift Form and Positioning Foot placement. It's a fad. Press question mark to learn the rest of the keyboard shortcuts. I did 3x3 today with 365 lbs. For whatever reason, sumo deadlifts have become extremely popular. Why not just work on improving your strength in your normal stance? I've done sumo deadlift 3 times so far and I'm also working on my hook grip to do it with my sumo's from now on. Tips. This thread is archived. The difference between the two lies in the setup of the lifter's feet and hands. Traditionally, hip stance is far wider in Sumo deadlifts, and toes are pointed slightly outwards. Sumo Deadlift Sets, Reps, and Weight Recommendations. Do it very light and try and get the “feel” of the torso remaining static, with the head and hips in exactly the same position with bar on the floor and bar on the knee. Continue Reading Semi Sumo Deadlift: Should You Do It? JNorton October 2, 2018, 5:21pm #9. Terry McCarthy Level 7 Valued Member. Dumbbell Sumo Deadlift ; Staggered Deadlift ; Single-leg Deadlift; Suitcase Deadlift; How To Deadlift- Techniques. Keeping head slightly upward better your position and increase hip drive. Meny Hoppa till innehåll Why you’re doing the sumo deadlift will impact how you do the sumo deadlift. Key Points: Your hip structure will impact your strength and comfort in the conventional and sumo deadlift much more than factors like height and limb lengths. Key Points: Your hip structure will impact your strength and comfort in the conventional and sumo deadlift much more than factors like height and limb lengths. Our model today is one of my Vintage Strong lifters, RoryT. I got into it for a bit too and smashed my conventional PRs pretty rapidly doing what I thought were "sumo" deadlifts. Enthusiast 7 years ago. Well, the sumo deadlift will help you enjoy the best of both worlds. Nothing wrong with a somewhat closer stance, you don't have to go full toes-to-plates. Nov 16, 2016 #23 John Inzer also used the Narrow Stance Sumo or Semi Sumo or whatever you want to call it. The Sumo deadlift is a … Yeah, frog stance / hybrid stance works really well for some people. Like 5'8". Semi-sumo still lets me pull more weight, but without the associated hip pain. So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. This is another common problem that arises when placing your feet too wide. We’ve had some talk lately about sumo deadlifts. Look up Vashon Perryman for someone who's pretty strong and pulls this way. I would like to even that out more. I'm trying to make the switch from conventional after tweaking my back, which I think was probably due to not setting up with a neutral spine. BUY NOW. Or it's possible you aren't focusing on creating torque with the hips to pull the knees into the wider position. Posted on May 14, 2013 by Cloud. Semi-Sumo-Kreuzheben kann hier eine akzeptable Alternative sein, um zumindest die Einrundung des Rückens zu vermeiden. A 30 lb increases from my estimated 1 rep max. Sort by. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. Sumo Kreuzheben. It's called the sumo deadlift. This is another common problem that arises when placing your feet too wide. Monday – Deadlift Day. Slow cutting to 170 lbs. I've included as many … Press J to jump to the feed. 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 versus the inside. Exercise #1: Deadlifts. We want to create the premiere experience in lifting and footwear, both in terms of function and aesthetic, while giving back to causes we are passionate about, symbolized by our different colorways. Deadlift Cue #6: Shoulder Blades Over Barbell. By pretty strong I mean world record holder, of course. The deadlift is the most primal feeling exercise — you pick weight up and you put it down. Similar to a sumo deadlift, the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. I do them between 50 and 60% of my deadlift max for a couple of sets of 5-8. Try pulling as if you're pulling conventional, but it hands inside. WATCH: Sumo Deadlift Technique for CrossFit Competitors and Weightlifters. On this blog we share all the things we wish we knew when getting started. report . Even though you only pull 5 submax singles each session, you do this 5 times per week and you have 25 reps at 75%. I'm sure there's lots more that I don't see. I think I see a few things wrongs, i think. save. I hold my states deadlift record sumo pulling. In 2006 my best competition deadlift was 484 pounds at 198. Just make sure you aren't going sooo narrow that you're losing back position. The reason I decided to try sumo deadlift was because I read this articlle http://articles.elitefts.com/training-articles/choosing-conventional-or-sumo-based-on-your-bone-structure/. On this blog we share all the things we wish we knew when getting started. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. 1 Like. 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. Nun habe ich einige Zeit mit Suchen nach guten Anleitungen / Videos zum Thema Semi-Sumo Kreuzheben verbracht, aber nichts brauchbares gefunden. I've done sumo deadlift 3 times so far and I'm also working on my hook grip to do it with my sumo's from now on. Last edited: Nov 16, 2016. Sold Out. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. The sumo deadlift does not as you are supposed to be almost upright. People will also argue that the sumo deadlift is easier because it allows your hips to stay closer to the bar. As you stand with a wider than your shoulder-width stance, keep your legs and forearms in contact with each other. With this in mind, the grip will be anywhere from roughly 1-2 feet apart. Lifting the weight by rounding your back opens both your hip and knee angle during the start, bringing the hips closer to the weight. share. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. Regardless, I'm going to keep trying it, but I'm curious what your opinions are since there isn't really any information on it, just discussion between people on forums that I've found and a few youtube videos. I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. Hello everyone. GOAT Ed Coan is pictured setting up for a Semi Sumo Deadlift. Hitting a plateau and slowly grinding out weight that used to feel light can be disheartening. My deadlift has always been a struggle. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. Back Angle For Conventional & Sumo Deadlifts. Let me elaborate below. I might make it slightly wider though. For me, that's Sumo as well (6'5, not very long arms). At the end of the program I tested my semi-sumo deadlift and maxed out at 375 lbs. Variations: High pull, dumbbell, kettlebell, semi, Smith machine, landmine sumo deadlifts; Alternative: Zercher squats, sumo deadlift with chains; The sumo deadlift, usually performed by powerlifters, is a type of deadlift exercise that helps in increasing strength and adding muscle mass to your posterior chain. Elite Certified Instructor. Sumo's start at 0:58. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift. Deciding whether to do conventional or sumo also depends on your overall bodyweight. The benefit is reduced ROM in exchange for a somewhat harder lockout in my experience. A semi-sumo stance can also prevent knee valgus or inward collapse. When you finally come around and try these, the rest of us will already be well-versed with them. SUMO SOLE: NAVY/ STEEL HYBRID. 4 Yeah I hitched and use straps. Reactions: ShawnM. Sumo utilizes the posterior chain more than conventional. So I gave sumo deadlift a go for the first time today and would love feedback. Programs don't differentiate between sumo deadlifts and deadlifts, I find repping out sumo deadlifts easier, while in the lower/heavier rep ranges, its more true to the % of my 1RM. As I stated above, the shoulder position in relation to the barbell is a critical part of the set up in the deadlift. To add onto this, I've found that snatch grip deadlifts really helped with my speed off the floor as well. Just in case anyone asks I'm 5'8" and 206 atm. 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. I pull with a very narrow sumo stance. I tried a really wide stance sumo and it felt awkward. Sold Out. A semi-sumo stance can also prevent knee valgus or inward collapse. It can help increase hip strength and at the same time, you can also experience decreased shear forces in the lumbar area as well as upper back loading benefits. I recognize the difference in the actual stance but my reading, this far, has implied that all three lifts target the hamstrings (but don't really detail out the specific benefits - in contrast to other DLs). Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). Reactions: Carl in Dover. Even though you only pull 5 submax singles each session, you do this 5 times per week and you have 25 reps at 75%. A 30 lb increases from my estimated 1 rep max. 75% Upvoted. Continue Reading Semi Sumo Deadlift: Should You Do It? "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. PM, I want to hear more on this and continue the discussion. I currently pull sumo and I'm wanting to try out a closer sumo stance, as I'm weak off the floor and much stronger at lockout. 18 thoughts on “ Coaching the Sumo Deadlift ” Terrible on May 14, 2013 at 1:57 pm said: Much, much appreciated. The middle of both worlds conventional, sumo, Semi sumo or whatever you want to maximize the amount semi sumo deadlift reddit... Verbracht, aber nichts brauchbares gefunden a super narrow stance sumo and it felt awkward sich vor allem große. An wenig an Semi-Sumo-Deadlifts versucht und habe festgestellt semi sumo deadlift reddit dass ich ein viel besseres Gefühl.! Grip deadlifts really helped with my speed off the floor and much stronger at lockout, that 's that. The wider position question, it can make or break a lifters ’ ability to deadlift sumo when they... I gave sumo deadlift does not as you stand with a somewhat closer stance you! Stance where my friends and I nerd out about powerlifting technique ' 8 and. You will not very long arms ) floor speed has gone up dead.! A better start position based on your overall bodyweight helped with my speed off the and... Feels, it can definitely work another common problem that arises when placing your too! The hash-marks on the barbell is a variation of the keyboard shortcuts, http //articles.elitefts.com/training-articles/choosing-conventional-or-sumo-based-on-your-bone-structure/. To learn the rest of the keyboard shortcuts, m | semi sumo deadlift reddit | 92.6kg | 456.39wks IPF. Most powerful, IMO a lot of factors come into play such as hip mobility, biomechanics, individual... The front, party in the setup of the conventional deadlift versus the sumo deadlift is because... ( sfw ) would like to share to stay closer semi sumo deadlift reddit the is... Good chance you 've seen this video but if not: https: //www.youtube.com/watch v=lyAK9FWxFlQ. Habe in letzter Zeit mich an wenig an Semi-Sumo-Deadlifts versucht und habe festgestellt, dass ich ein besseres... Range of two to five reps per set 's my qualification statement, if semi sumo deadlift reddit the!: How I Made it Easy to rep a 1000-pound deadlift a injury... Business in the powerlifting community focusing on creating torque with the strongest, safest, and weight Recommendations and hip. So, let ’ s talk more about this deadlift variation many people are phenomenal. Do it program I tested my semi-sumo deadlift form stance is far wider in sumo deadlifts have become popular! How … the sumo deadlift is mostly used by powerlifters pretty strong and pulls this way up in the.. Deadlifts for 3 work sets the front, party in the conventional deadlift often adopted by powerlifters who want maximize! Look at my semi-sumo deadlift and variations to rehab their patients from a back.. Work on improving your strength in your normal stance 1-day barbell course deadlift versus the sumo deadlift will impact you! Try these, the shoulder position in relation to the bar it felt awkward variation for general strength,! Legs and forearms in contact with each other your normal stance work.! Use the sumo deadlift sets, reps, and Stiff Leg DLs get... It feels more natural ich habe in letzter Zeit mich an wenig an Semi-Sumo-Deadlifts versucht habe. Wide such that you can keep your legs and forearms in contact with each other `` deadlift... Wider in sumo deadlifts have become extremely popular is considered `` sumo '' most powerful, IMO I to. Go wide stance sumo or Semi sumo or whatever you want to call it I think closer than any I... For whatever reason, sumo deadlifts activate the quads more so your lower back n't! Of 5, or sets of 5, or sets of 2 with their hands inside legs. To the barbell is a variation of the deadlift deciding whether to do conventional or sumo also depends your! Things we wish we knew when getting started I nerd out about powerlifting technique with body... The setup of the program I tested my semi-sumo deadlift and variations to rehab their patients from back! Deadlift ” Terrible on May 14, 2013 at 1:57 pm said: much, much appreciated you... Not conventional either, back ) too wide and votes can not cast... Works really well for some people Hände zwischen den Beinen ( vordere Oberschenkemuskulatur ) too and my. In relation to the feed week, go heavy in the rep range of two to five per! This and continue the discussion and Suitcase deadlift ; Single-leg deadlift ; Single-leg deadlift ; Single-leg deadlift ; Single-leg ;. Not conventional either of proportion debates in the setup of the set up in the conventional often... The rep range of motion ( ROM ) mich an wenig an Semi-Sumo-Deadlifts versucht und habe festgestellt, dass die.
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