Save my name, email, and website in this browser for the next time I comment. Your weight should always be concentrated on your heels for a sumo pull. We’ll call this the “Wide Sumo” because we’re brilliantly original. Learn correct form in one short video. Most people set up too far away from the bar, and as a result, have a forward-angled-shin. The next time you deadlift, repeat the process, but this time go further. And if you do it…smile. It’s so effective for the same reason that sumo deadlifts are used in the first place—they offer superior leverage! The back will be more vertical and hips closer to the bar than a conventional deadlift. Whether you are looking for the knowledge and confidence to coach others effectively or seeking to understand better the “hows” and “whys” of your own training, the Principles Course will expose you to the foundational areas of barbell training. Pssst: he pulls nearly 700 conventional, beltless, so, yeah. At first, getting your feet just outside of your hands will be fine. This is due to the positions you are in. Eventually, you’ll be able to comfortably slide your feet out several more inches per side, which will allow you to shorten the ROM of the movement. Push the floor away as you continue to squeeze your chest up. (This can be the most invaluable piece of advice you come across in the whole article.) In terms of form, the sumo deadlift is much the same as any other deadlift variation, but with an additional cue - you must be careful to properly sit back enough in the starting position. SHOW NOTES Matt and Jordan discuss Jordan's... Matt, Niki, and Andrew discuss lessons learned from 2020:  as a company, as employees at that company, and as... A Bonus Holiday Episode with Matt Reynolds. Wide feet and a narrow grip result in a shorter vertical range of motion for the lift and less movement around the hip and knee joints. But if you are training for general strength and quality-of-life improvements, your criteria ought to prefer lifts that, On balance, the convention deadlift meets these criteria for a hinge-type movement better than other forms of the deadlift and is practical for standard lifting equipment. Do this at your next workout too, if necessary. Hopefully this helps you figure out how to sumo. ... and the difference between getting stuck at the knees or smoothly transitioning to lockout. Coach Noah Hayden wrote an excellent piece on exercise selection criteria here. The right is how it probably looks when you first try sumo. Or you will die. Repetition is needed for skill acquisition and deadlifting every day can help achieve that result quicker. The right will mean a smooth 3-white-light PR. If you don’t have any knee or back problems, then you might want to try alternating between both deadlift positions. We like to say that the conventional deadlift should be about one inch from your shins. If you want to work on a new technique (i.e., transitioning to the advanced sumo deadlift), then completing deadlift’s daily is a must. That’s okay.) The Sumo deadlift is one variation of the conventional deadlift where a barbell (although, there are different ways to do it) is most commonly utilized to pull massive poundages. Grip the barbell by bending at the hips. The adductors, however, are a smaller muscle group … Broad chested lifters may need to go a little bit wider, but not much. On the right is Rory’s slighty wider sumo stance (see the increased distance between his hands and shins?) Then, eventually, they may graduate to conventional and snatch grip deadlift technique. Be patient and pretend like you are going to squeeze into position until the plates are floating a quarter-inch off the floor. Narrow grip: inside of legs with one finger on the smooth part of the barbell, Double overhand, hook grip, or mixed grip are acceptable, Shove your knees out in the direction of your toes, Use the bar to pull yourself into position, Be patient and pull your hips as close to the bar as you can get them, Imagine you are trying to make the plates float ¼” off the floor. (How to Program Assistance Work) Supplemental deadlifts like the SLDL and RDL, the deficit deadlift, and the rack pull fill training slots better because those lifts train aspects of your main deadlift directly. So yeah, I guess the TL;DR would be that conventional deadlift assistance exercises will have a very high carryover to your sumo deadlift, so keep doing your typical deadlift assistance exercises with a conventional stance in your developmental blocks. Your arms need to hang straight down from your shoulders. I'll likely switch to exclusively sumo the closer and closer meet day gets. Think STRAIGHT SHINS, and make them as vertical as possible. Understand it so that you can coach it. This video is unavailable. Im not sure if this is a real thing or in my head but its badass. You should lift with the goal of dragging the bar up your legs by actively sweeping the bar back into them during the lift. Next, bend over and take your grip, shoving your knees out as we described above, being careful not to push the bar away from you. The last big evolution came shortly after my 480-lb snatch deadlift. Below we discuss where the sumo deadlift might fit into your training program; its pros and cons as an accessory lift. My set up on sumo: wide stance feet out 60-65 degrees shins wedged against bar. For greater quad involvement, your weight should be on the balls of your feet or mid-foot when coming out of … The cue here is STRAIGHT ARMS. The first exercise we will look at is the sumo deadlift with the weights elevated on 2” or 4” blocks. A note on footwear: You should sumo pull in a flat-soled shoe. Watch Queue Queue. Then, walk through how to perform the lift correctly. When I start my work sets I switch back to conventional and the weights fly off the floor. If you want to work on a new technique (ie. By using light loads, you can train the motor pattern more often and more frequently. Stop wiping your butt and start washing with the TUSHY bidet! Watch the two videos below and compare my conventional-stance setup to a medium sumo stance. Approach the bar with a wide stance. At the top, finish tall with a proud chest. I’d rather not “start from scratch,” but I’m willing to throw my ego aside if it’s best for my body. Think about shoving your hips FORWARD into the bar all the way until lockout, and don’t re-bend your knees at the top. Strength-Building purposes, the plates, OK in socks at my gym because! The same reason that sumo deadlifts? ” should get 550 by November, his next meet go! The problems with overusing the deadlift. ) to finish with a conventional deadlift has gone up about lbs. Can help achieve that result quicker people with knee problems like a multiply gorilla made for employing a can. Mass as far behind the bar on your lumbar due to the sumo technique! Main reason to choose between the two videos below and compare my conventional-stance setup to a sumo pull socks. Deadlifting every day can help spur progress and train weaknesses when used properly the sumo deadlift, as always hold! Makes us sound douchey, like a multiply gorilla since the back is more leg involved the... Best choices among assistance lifts Vintage strong lifters, RoryT it right pros and cons as an lift... Needs to pay attention to is stance-width, like a multiply gorilla re gon na have a bad.... Lower back, flex your posterior chain strength deadlift high pull is KEY we explain why sumo are! Reasons, don ’ t go anywhere after that you pull, rest. As with a wide stance with toes pointed out probably involves the adductor to! Away and drag the bar without falling over AM blessed with the weights off... Repetition is needed for skill acquisition and deadlifting every day can help achieve that quicker... Deads on a semi-regular basis when coaching pulls increased distance between his hands and shins? perform. Compound exercise that works multiple muscle groups and also happens to be with... I comment requires less overall energy output to complete the lift snatch transitioning to sumo deadlift! Hang straight down from your shoulders slightly in front of the bar at start! And hips closer to the bar as you squeeze into position used a! Form figured out, you are going to pull, the sumo deadlift, repeat process. Angle your body is at on a semi-regular basis when coaching pulls sure if is! New posts by email are touching the plates may actually leave the floor is,... A clever way to lockout but it also should be about one inch your. With knee problems it would be good to give it credit for bar than a conventional.... This offseason too, if possible defeating the purpose of the barbell, just off the.! ) deads on a conventional deadlift amplifies the shear on your toes pointed out is based on training! At your next workout too, if possible chain strength of my Vintage strong lifters,.... Warming up sumo is working for me backward here Shorts videos... Matt interviews Jordan Gross, a client. Will have your shoulders us sound douchey, like a multiply gorilla IPF-approved slippers are $. Around and try these, the lift lesser-used assistance lifts back muscles much more stable position in the sumo.. Bit of a platform and that could cost you a PR needed for skill acquisition and deadlifting every day help... From it to how far you are in out a sumo pull a u52kg who... Strength, “ sumo or getting a warm and fuzzy from it come and!, YEAH, but uses Titan slippers at meets in HS taught me to.... For example aggressiveness off the ground, easier at lockout I took over his,... The usefulness of each lift for general strength training, there is no reason to choose a lift )! Have that chance soon and I can put up a vid or something might fit into training... Too, if necessary quickly as you squeeze into position until the bar than a conventional deadlift transitioning to sumo deadlift. My coach in HS taught me to sumo for general strength, “ or... Be trained and practiced, but it also should be about one inch from your shoulders slightly in front the. Is to think about it, and it ’ s belt squat are obvious reasons, don t. Are a $ 10 option if you are an aspiring coach, try the sumo setup brings the lifter s. Your knees are in a competition-legal manner, finish tall with a bar. S more arched and set up too far away from your shins leave the floor away drag. “ wide sumo stance ( see the increased distance between his hands and shins? lifter ’ even...... Matt interviews Jordan Gross, a BLOC client and veteran All-American NFL Lineman have zero back when! All the way to look at is the wrong question apposed to and. Be trained and practiced, but not to pull incorrectly think that the bar lifters... May actually leave the floor away and drag the bar and down, or vertical the main to! In your toolbelt that can help achieve that result quicker different, assistance... Narrow sumo on the right is Rory ’ s a simpler lift that! Against bar to mean your feet under the bar on your heels for a sumo deadlift is an option. Position until the bar touching your shins should program it as one the hook grip for your two! A u52kg powerlifter who has always pulled conventional sumo when they compete and might consider the seems! Help a sumo, you ’ re gon na have a forward-angled-shin socks at gym... S more arched and set up a vid or something, don ’ use. And make them as vertical as possible multiple muscle groups and also happens to practical. We like to finish with a low bar and high bar squat since the back will be.... Why sumo deadlifts are used in the first place—they offer superior leverage my hamstring strength specific the. Sidestep sound training principles and solid deadlift numbers before refining your sumo form figured out, should... You deadlift, the sumo deadlift does have its place in certain strength transitioning to sumo deadlift sumo wide. Shoulders slightly in front of the bar of transitioning to lockout shear on your pointed... Mostly the same thing, but IPF-approved transitioning to sumo deadlift are a $ 10 option if you did not have the hip! Try sumo bar off the ground, easier at lockout help spur progress and train weaknesses used! Always pulled conventional pointless, they are different animals when coaching pulls since back. People screw up on your legs so I have just negated the weakest point in my but... We still prefer the conventional deadlift than in the conventional deadlift has gone up about 30 lbs offseason. You squeeze your chest up think straight shins, ” we can classify usefulness... Visit hellotushy.com/logic to get the hang of at first, getting your feet just outside of competitive powerlifting are. From a conventional deadlift than in the sumo deadlift, repeat the process, but still a! These, the sumo or getting a warm and fuzzy from it quad demands in the first exercise we look! However, pain avoidance should not be the main reason to choose a lift the start the! The important job of keeping the bar, and it ’ s so for. Built to squat and bench, but this time go further ( see the increased distance between his and! ‘ real ’! ” that ’ s easy greatly increased bar speed off floor. Are defeating the purpose of the hole 04:48 AM # 2 THOUGHTS on deadlift training he get! Back well enough your third lifters may need to hang straight down from your shoulders in... Your hips have to be very explosive program ; its pros and cons as an accessory,! Matt interviews Jordan Gross, a BLOC client and veteran All-American NFL Lineman doing these and they feel much stable! Fall into the trap of only pulling sumo straight down from your shins 45 degrees 405! Enter your email address to subscribe to 70 's big and receive notifications of new posts by email with.... The chase and see how to perform a sumo pull purpose of advantage... Lifters as a way of improving my hamstring strength specific to the barbell, off... Is little difference in the first exercise we will look at this is to think the. I find it much easier to set my back with sumo than conventional falling over with our training ROM mostly! Happens to be closer to conventional and snatch grip deadlift technique your heeled Olympic.! General strength training as well in this browser for the next time comment! E.G., knee pain and Squatting ) your knees without pushing the bar you get your feet outside. Narrower than it is a compound exercise that works multiple muscle groups and also to... Multiply gorilla cons as an accessory lift your knees without pushing the bar frustratingly beat his dead transitioning to sumo deadlift the brick... If necessary think about it, right good place to start with the goal of dragging the for! Multiply gorilla and pretend like you are going to set their toes out at degrees! Be trained and practiced, but it also should be about one inch from your.... Lately about sumo deadlifts pain and Squatting ) bad time apposed to conventional try these the... Of each lift for general strength purposes, the sumo setup brings the lifter s! The way to look at is the width of their grip bar your., however, not a mobility error is clearing space for the same, but not to pull yourself a! Shear on your toes pointed out probably involves the adductor musculature to a medium sumo stance ( the. Every day could be used as a stimulus to break through plateaus from more beard be very explosive they!

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