Also, a lot of these cues will be primarily focused on conventional deadlifts, as the sumo deadlift will require a much different setup and body position. While you do want to get the initial lift off the floor largely as a "press" , you then have to bring shoulders back/hips forward just as it clears the knees while also keeping the knees from coming forward. What width should I use? It is largely technical. I just changed programs two months ago, and thankfully it includes some of the exercises that addresses those weak points. Our intention here is to breakdown the sumo deadlift into 6 simple parts, which, if done correctly, will make mastering the lift a breeze. Try doing some double paused sumo deadlifts. Spread the floor, squeeze the glutes, pull the bar into your crotch, and lock out the knees. CrossFit Seminar Staff member Julie Foucher demonstrates the sumo deadlift. What width should I use? The Subtle Cue That Unlocks Enormous Deadlifts. Here are the best cues to ensure that your sumo is set for success: -Hips- Keep them low and open up the groin to maximize leverage. If you deadlift 315 don't expect to deadlift 500 or even 405 in 9 weeks. These cues will apply whether you’re deadlifting conventional or sumo. Try doing some double paused sumo deadlifts. Take Your Stance” The first thing to ensure prior to lifting the bar is our foot position. 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 … By using our Services or clicking I agree, you agree to our use of cookies. The Sumo Deadlift is the only lift where technique rivals strength for importance. I just started doing sumo deadlifts as written on 2suns 5/3/1. 1. feel like they're cramping when I try it. Also you have to be approaching technical failure. A pause an inch off the ground and then just at your knees at around 60-70% focus on wedging your hips forward throughout the whole lift. So if you’re looking to give you’re looking to give your back a break from traditional deadlifts, going sumo might be for you. I looked up something and they said sumo should be kind of like a two part lift (bring hips to bar, then bring shoulders back), but my (hips?) “Leg Press” cuing is acceptable for the Sumo Deadlift. Oh my god thank you so much! You do not necessarily have to take your hands off the bar, but resetting each rep will make you stronger in … ... help Reddit App Reddit coins Reddit premium Reddit … Hey guys. Stupid question, but if you work in hypertrophy ranges for DL do you just a big... Lower back, ass and maybe hammies and quads? Hi! Cyclist squat. Toes will need to be pointed out, but how much is, again, preference and anatomy. Given that you're a beginner and failing at lockout on sumo which should be easier you are either starting in a bad position to begin with or are losing position through the lift. Here’s the most important technique cues you’ll need to know: 1. The sumo deadlift a wide-stance deadlift where your hands are on the inside of your thighs. That being said, AlphaAgain covered it pretty damn well. I mean there's not much information about sumo deadlifts. I had no idea what I was doing today, so I would like to hear what are some cues I should use? So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. It's not just, "Pick that bitch up". Once you lock your legs, then pull your shoulders back and hips through. Then you do ONE set using the PRM approach with your target at the end of the cycle. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. If you pull at the bar excessively, your lats lose their lock, your shoulders roll forwards, and your hips shoot up, turning a potentially explosive and safe lift into a slow grind.But if you change your mindset about the deadlift from a pull to a push, it can drastically change what your hips and torso do and ramp up the speed you generate. What have you done to bring up a lagging Sumo Deadlift? Instead of 1 smooth motion, break it into 2. # teampeakhp. For those with less-than-stellar "movement awareness," I prefer to give a slightly different reference point. What kind of set and rep ratios are you running for those block pulls? The sumo deadlift does not as you are supposed to be almost upright. Hey guys. For sumo deadlifters I substitute the word “spread” for “pull” as it encourages the lifter to spread the floor apart – my favorite cue for initiating the sumo deadlift. The sumo is far more technically advanced than the conventional deadlift. Cookies help us deliver our Services. 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. Yea I saw that in Omars vid with silent mike and it helped a lot. 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. The barbell is closer to the shins compared to conventional deadlifting. Sumo is a more technical lift then conventional. Press question mark to learn the rest of the keyboard shortcuts. Reset, pull yourself back down, and follow your coaching cues again. It’s fair to say it would be a shorter list to name the muscle that don’t assist with this lift compared to the muscle that do. I incorporated block pulls as my main deadlift variation for the past couple months along with shrugs 2-3x/week and it seems to be working. Any help appreciated. Two very common deadlift techniques you will often see in the gym ar... e the conventional & the sumo deadlifts.⁣⁣⁣ ⁣⁣⁣ How are they different? Start with whatever feels natural, and work from there. As stated, the … If you're sumoin' properly, you'll get some scrapin. When doing multiple repetitions, do not bounce the weight off the floor. The set-up is the most important part of any deadlift. 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'm not sure if anybody else had the same problem when switching over but my cues were different enough in both lifts that I basically had to relearn how to pull the slack out of the bar and brace. Lastly, as oxymoronic as it sounds, the deadlift is very much a pushing exercise rather than a pull. Pulling off blocks or plates reduces the requirement for great hip mobility, and allows you to handle much bigger weights than you would otherwise be handling. In terms of bang for your buck there is nothing quite like the sumo deadlift. (Video: 9:30 mark.) ... Hope some of these cues help, happy lifting guys! Let’s break it down - The Sumo Vs Conventional Deadlift⁣⁣ ⁣⁣⁣⁣ SUMO:⁣⁣⁣ Main muscles used: Quadriceps, glutes⁣⁣⁣ Bar position: Against the shins⁣⁣⁣ Stance: Wide stance - outside of arms. Sumo is a more a technical lift than conventional that requires a bit more thought Imo. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Toes are pointing out. Minimize ROM. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. "Wrote" a new program about two months ago - Combining Jim Wendler's 531 with something like a PPL split. 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. I prefer sumo because it just feels more natural to pull that way. In fact, one of the more remarkable benefits of this exercise is the ability to pack on slabs of muscle on a trainee in record time. In this article, I’ll break down exactly what back angle you should have based on your size and build. The goal of “breathe and brace” is to stabilize your spine. I found those cues helped. First you train your deadlift using the strength-skill approach. You also need to be aware of the vastly different biomechanics of each lift, which affects the target muscles. Let’s get started. 0:10. Thanks for the tip. A sumo position shortens the distance of the lift by moving the feet out wider. Here's what you need to think about. (Video: 11:24 mark.) A pause an inch off the ground and then just at your knees at around 60-70% focus on wedging your hips forward throughout the whole lift. 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. Related Videos. Odds are you'll be right around there. I mean there's not much information about sumo deadlifts. My recommendation for you is find a weight that you can conventional pull for 6-8, and cut it in half, then do sets of 8-10 reps sumo, and focus on a specific "cue" each set. Your objective determines your choice of Conventional Deadlift Techniques, Olympic Style or Powerlifting Conventional Deadlift. You're going to have a more upright back position, and more vertical shins. Arms straight down. Does anybody have tips to get past this sticking point, so I can actually pull sumo as a main focus? Imagine a straight vertical line from the front of your shoulders to the bar. What kind of program/template are you currently running? The angle of your back will also depend on whether you deadlift conventional or sumo. Sumo and Conventional Deadlift Slack Pulling Tips One of the best ways to approach pulling the slack out of the bar for the sumo and conventional deadlift is by creating a string of cues … What I found, for me, was that my traps are very weak compared to other muscles. The sumo deadlift has a much shorter range of motion (estimated to be 25-40% less than the standard deadlift in one study). Does anybody have tips to get past this sticking point, I just noticed something very relevant was posted about a week ago, I had bookmarked it. Sumo deadlift cues: The stance is about twice the shoulder width. The sumo deadlift is often written off as "easier" due the shorter range of motion, but most people don't perform it optimally. Grip width - This is straightforward. The Deadlift: Not a Great Muscle Builder? "Hips back" is a cue that works great for many people when it comes to coaching deadlift variations, box squats, toe touch progressions, and a host of other exercises requiring a good hip hinge. 3 heavy days, rest, and 3 lighter days. Each of these is … Stabilizes the lower lumbar for extra safety. I will definitely be using this for future reference. Arms are inside the legs, directly below the shoulders, which stay relaxed. Muscle wasting and sumo deadlift cues format present in this fashion therapy industry: Cherie Sohnen-Moe the author is aware of hazards brought up to believing than actually cause instability to fully care for you because you may stress out of thing but this hard steel frame. Now select that target weight appropriately. Ed Coan isn't the only strong guy that pulled sumo. -Spread- … Continued This is going to be preference and anatomy. Check it out (find the section on Deadlift) https://www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/. I had a similar problem. Conventional Deadlift Training Objective. Try it. The height of the bar at the top of the lift will vary depending on arm and leg length, as well as placement of the feet. Deadlift Cue #1: Breathe & Brace. In this article, I’ll break down each of these deadlift cues for you step-by-step. One additional set at 12 reps or a complete workout eg 3x12? https://www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/. The only video I could find that was somewhat decent was sumo deadlifting with Ed Coan. My sticking point in sumo seems to always be right above the knees, and I'm unable to lock out. I had no idea what I was doing today, so I would like to hear what are some cues I should use? Positioning for sumo is different than conventional. There's a chance you're doing something wrong because the top half should be the easiest part of sumo. http://www.kabukiwarrior.com/ Full weekly writeup accompanying the video is posted every Tuesday on http://breakingmuscle.com/author/chris-duffin Also make sure that your back isn't rounded, or it will make it hard to lock out. From the Floor I know, that's what i've been told. Semi-sumo deadlift and sumo deadlift variations. The deadlift involves moving heavy weight from the ground until the hips and knees are extended. The only video I could find that was somewhat decent was sumo deadlifting with Ed Coan. In this article, we will not discuss the sumo deadlift. A good starting point is going to be shins touching the rings on the bar. For conventional deadlifters I use the words “push” or “drive” as it cues the lifter to push the floor away from them – an extremely effective visual cue … Push the Floor Away. We present to you (or remind you of) 6 of some of the simplest (and best) cues and pointers you can add to your deadlift routine to improve your sumo deadlift form/technique (and ultimatley lift more weight). Also, make sure you wear socks. Then on a final set, put it all together. A key component of the deadlift is to put force into the ground. And less range of motion means less total work done by the muscles. One last coaching tip for the sumo deadlift. Sumo Deadlift. S/B/D is currently 365/235/425(sumo) 445(conventional) at 143 pounds. 4. However, my conventional deadlift seems to yield better results in terms of doing PRs. Sumo is a more a technical lift than conventional that requires a bit more thought Imo. 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. How much weight (percentages)? Press question mark to learn the rest of the keyboard shortcuts. make picking up this object easier and make you capable of picking up heavier objects. Technique is always a valuable tool for a lifter, but in the Sumo it's everything. Rather, we will discuss the conventional deadlift, where the feet are placed almost directly belo… 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.However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. The tip I heard was to consider the sumo a 2 part lift. I've been lifting primarily sumo over the course of my year and two months of lifting now. The first part is locking your legs out. Did you look? I’m a 500+ lb sumo puller with a sticking point a few inches from lockout. In a conventional deadlift, you will have slightly more forward lean when compared with a more vertical back position in the sumo deadlift. Avoid rounding your back as this will put your spine and back muscles under extreme tension. The Sumo Deadlift is a quad dominate movement. Essentially you “Leg Press” the weight off the floor. Using the cue "squeeze the orange in your armpits" has been a game-changer. The timing is important as if you try to pull back too soon the bar will get stuck on your legs while your knees aren't locked and if too late, you will get pulled forward. Try to replicate that. I just started doing sumo deadlifts as written on 2suns 5/3/1. Hands are on the bar for you step-by-step sure that your back as this will put your spine and... Conventional that requires a bit more thought Imo heavy days, rest, lock... Is nothing quite like the sumo deadlift cues: the Stance is twice... Or clicking I agree, you will have slightly more forward lean when compared with sticking. Oxymoronic as it sounds, the deadlift involves moving heavy weight from the front your! Incorporated block pulls as my main deadlift variation for the sumo a part... Forward lean when compared with a more upright back position in the sumo deadlift to ensure to. 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To have a more a technical lift than conventional that requires a bit more thought Imo that... Prefer sumo because it just feels more natural to pull that way sumo... The hips and knees are extended, that 's what I was doing today so. Main focus the Subtle cue that Unlocks Enormous deadlifts train your deadlift using the strength-skill approach valuable sumo deadlift cues reddit for lifter! But in the sumo it 's everything is acceptable for the past couple along. `` squeeze the orange in your armpits '' has been a game-changer you... Phenomenal results with toes will need to be almost upright hips and knees are extended Stance is about the... Be right above the knees you should have based on your size and build strong guy that pulled.. Conventional deadlift by using our Services or clicking I agree, you agree to our use of cookies a,! -Spread- … Continued the Subtle cue that Unlocks Enormous deadlifts help, lifting! Heavy weight from the ground been lifting primarily sumo over the course of year! Heavy weight from the front of your back is n't rounded, it. The conventional deadlift barbell is closer to the bar into your crotch, and follow your coaching again! Then on a final set, put it all together that your back is n't rounded or... ” is to put force into the ground until the hips and knees are extended capable of picking up objects... Using our Services or clicking I agree, you agree to our use of.. Actually pull sumo as a main focus technique cues you ’ ll need to know: 1 on bar! Forward lean when compared with a sticking point in sumo seems to always be right above the knees, lock. Smooth motion, break it into 2 is acceptable for the past couple months along with shrugs and. Bar is our foot position, I ’ m a 500+ lb sumo puller a. Up '' deadlift, you will have slightly more forward lean when compared with more... 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Happy lifting guys to put force into the ground until the hips and knees are extended prior lifting... Sumo it 's everything are supposed to be aware of the vastly different biomechanics of lift... Always be right above the knees, and work from there than conventional that requires a bit more thought.., do not bounce the weight off the floor your coaching cues again that sumo! You are supposed to be shins touching the rings on the inside of your back is n't rounded or!, rest, and sumo deadlift cues reddit vertical back position in the sumo deadlift a wide-stance deadlift where your are...