Align your lifting with your goals - if you just want hip strength/back strength then the trap bar is a great and likely safer piece of equipment. Deadlift day is my favorite day of the week. “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. Reddit. A lot of people think that stiff-leg and Romanian deadlifts are the same. But in a face-off of deadlifts, I believe the sumo gets the nod. Benefits that you get from doing deadlifts are not worth the risk that you're taking when you do them, and you can get all same benefits from other exercises that are much safer and more effective. Since this is a stressful lift, don't pair it in an aggressive superset, such as with another heavy lift. ... Another benefit to the deadlift is that it has a shorter range of motion, making it safer for more people. The goal of a powerlifting competition is to lift the most weight possible. You can pull your Deadlifts from pins, from blocks or from mats. Then simply pull your deadlifts as usual. Conventional deadlifts are better known for developing a muscular back than for developing muscular legs because, overall, there's not a big range of motion in the hips and knees. Strength past a point for non lifting athletes is a game of diminishing returns this becomes very stark with the deadlift. The sumo stance is performed by approaching the bar and taking a wide stance, a good 12″ or so outside of the shoulders. Remember, deadlifting with the hex bar will be strange compared to what you’re used to. Sumo and conventional deadlifts are equally effective but work in different ways. Those with some bony deformity or pathology in the anterior hip will also feel like they can perform this lift with more ease and less irritation. It is a fantastic exercise, but not all squats are created equal.. It pairs best with mobility and core drills that will improve your deadlift and train your strength without the strain of another heavy lift. This lift is based on the hip hinge movement and contrary to idea that deadlifts are “bad for the back”, a proper deadlift can rehabilitate a weak back. My standard trap bar workout is to work up to 5ish heavy sets of about 5 reps each. Stiff Legged Deadlift The hips will abduct … Maintaining this double overhand position for as long as possible is the best possible training for your grip strength. The sumo deadlift has become popular due to its use in powerlifting. Making Sure to Remain Safe. In other words, sumo works the quads more and conventional works the back more. I'm 6'6 and 225. The Sumo (hands inside the legs) style is an abomination that should've been killed with fire long, long ago, but alas it was not, so it's here to stay. Linkedin. Pull ups and rows are much better for upper and middle back development than deadlifts, and they are safer. Dimel deadlifts were popularized by Louie Simmons and Westside Barbell Club years back. The incline bench press is also intrinsically safer because it doesn’t come with the same stigma about coming down to your chest or demand the amount of torque at your shoulder joint, he adds. This is not the case. Now before you ask me DYEL? Related: Trap Bar Deadlift vs Squat . With stiff-leg deadlifts, you lean forward without moving your hips to the rear. The pins should be set at the height you want to start pulling from and the bar sits on the pins. 5. Squats serve as a great warm up to pulling and you can keep deadlifting volume pretty low. At first glance it appears reasonable, after all, since the sumo deadlift looks more like a squat with the bar in the hands, and we all know the squat is king for hip development. If you do these right, it feels a bit like a hip thrust. The sumo dead does put more stress on your glutes and hamstrings and less on your quads, so you should account for that in your assistance work. Barbell Sumo Deadlifts. 2- Romanian deadlifts . After that, I pull bent rows from the floor- when the bar hits your ass, lower it back down. ... (where it’s safer). The sumo pull is the more technical of the two options, however it is the easier of the two for beginners to learn proper hinge. You will find that the point at which you have to switch gets heavier and heavier as your grip improves. Trap bar deadlifts provide a super way to build the strength and integrity of the posterior chain. Deadlifts help to prevent injury. Deadlifts will also to a lower extent activate your shoulder, upper arms, pectorals and neck muscles so it’s no wonder it’s called the king of all exercises. Leg extensions are the way. It may also feel easier for some lifters. I have injured myself (minor) a couple times with a straight bar but never with the trap bar. To perform a deadlift, both the bar and the body move through a huge range of motion while recruiting most of the body's … Sumo Squat Step 1. The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. This is one of the reasons of finding oneself to come back to this split. The Deadlift Deadlifts are a critical part of my early strength programs, there are not many lifts aside from the squat so formidable for building full body strength. Click any link below or scroll down to read the whole guide: What are the benefits of the deadlift? Also, conventional deadlifting can be harder on spinal erectors, by about 10 percent. Use the Trap Bar. Just like deadlifts, both of these movements can be progressed through a top-down training progression. Think about how you would lift a heavy uneven object from the ground. Sumo deadlifts are harder on the quads, according to new research. Then, drop the weight and do a few high rep sets of straight leg style deadlifts with a slight bend to the knee ("soft" knees). Performing kettlebell deadlifts and Romanian deadlifts (RDL’s) are two excellent ways to drill the hip hinge with neutral posture, learn how to engage your lats, teach you how to finish the lockout, and overload the movement. Some might avoid deadlifts out of fear of back injury, but studies have shown that deadlifts can be beneficial for reducing low-back pain in some cases. Matt Wenning trains military and firefighters and teaches them sumo deadlifts. It’s definitely a new approach to deadlifting and strays from conventional and sumo deadlifts. This makes it easier and safer to perform. If you’ve been in the gym for long you can attest to this personally. Both strengthen the muscles of the legs and glutes, but they do activate slightly different muscle groups. Seems familiar to you? 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