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. BUT… deadlifting is … This is quite literally at the point where I believe this article should end. The above statement entirely disregards the basic rules of powerlifting which permit the sumo style of deadlift in competition. A moment arm is the length between the joint axis and the force acting on that joint. The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. The researchers found “Of 538 hips, 52% had femoral version <10° or >25° or femoral malversion. A 2003 paper by Lequesne et al. When the head is bent forward, the cervical spine drops into flexion. This necessitates a somewhat wider grip. However, few powerlifters seldom use one style or the other, in a strict sense. This is a substantial amount of additional work being done by the conventional lifters. Remember, the reason that sumo works is because we effectively shorten the length of the thigh segment by holding the thigh at an angle. Further external rotation will decrease your stability. Lequesne, M. (2004). Sumo Deadlift Benefits It has a shorter range of motion (ROM) compared to the Conventional Deadlift, theoretically allowing the lifter to handle more weight. In our Powerlifting Gear series we’ll cover belts, knee sleeves, wrist wraps, shoes, and a whole lot more. This change in positioning significantly alters the kinetics of the lift. Conversely, rectus femoris showed less recruitment when compared to the VLO and VMO. found similar summated moments when looking at various squat widths (3). A paper titled “Prevalence of Doping Use in Elite Sports: A Review of Numbers and Methods” estimates that between 14-39% of adult elite athletes are intentionally doping (1). Far too many people try to hold the bar deep in their palm. (4) It looks at how muscles, tendons, and bones interact to create motion. DO NOT MOVE THE BAR. The pull will seem “shorter” this way. Drop your knees forward and out until your shins touch the bar. An individual with mobile hips and well developed legs may have a natural predilection for sumo. They are ranked on a scale of 1-5, with 5 being the most involved and a 1 being the barely involved at all. When it comes to powerlifting, you'll often see that people use the same lift in competition. A visual representation of this can be seen below. A wide grip (left) adds two inches of RoM to the bottom AND the top of the pull. Be on the lookout for our next article series: Powerlifting Gear. Keep in mind that this cue is mostly relevant to those who pull on a deadlift bar, but it useful for everyone to know. Pay particular attention to the 4th and 5th reps of this set to see this error in action: As soon as the bar passes your knees, you need to get into the habit of jamming the knees into extension. Technique is often better shown than discussed. If you initiate the pull without taking this “flex” out, some of your initial force is wasted because the bar must first flex that little bit before forced can begin to transfer. This will reduce the problems caused by the tricep running into the lat. Hook grip eliminates all of these issues and allows the bar to sit about as far down in the hand as is possible with a strong grip. To facilitate the selection … Scapula, bar, and mid-foot are all in vertical alignment in the proper deadlift starting position. This not only avoids unnecessary damage to the hands, but it also increases the effective length of your arms. BarBend is the Official Media Partner of USA Weightlifting. For sumo pullers, the wider you can effectively stand, the shorter your range of motion and the shorter the moment arm between the bar and the hips. The starting point for the deadlift is entirely arbitrary. It is one of the three powerlifting exercises, along with the squat and bench press. This analysis shows the breakdown of competitors based on their body-weight and which weight class they competed. Medicine & Science in Sports & Exercise, 32(7), 1265–1275. DO NOT LOWER YOUR HIPS – LIFT THE CHEST TO SET THE BACK ANGLE. T = Torque, r = the length of the moment arm, and θ is the angle between the force vector and the moment arm. Usually, lifters resort to just using a wider grip to ensure their arms aren’t rubbing up against their lats excessively. If you have done the above sequence precisely as described, the bar will come off the ground in a perfectly vertical path. Sports Medicine, 45(1), 57–69. Conventional vs. Sumo Deadlift % of 1RM Difference I've noticed that deadlifting in a sumo stance is less taxing on my body than doing a conventional. DO NOT MOVE THE BAR. (6). Instead of using a “finger lock” (right), consider using a “nail lock” (left) to secure your grip. Medicine & Science in Sports & Exercise, 34(4), 682–688. A flexed spine is not as efficient at transferring force as a rigid one. As with squat stance width, your exact stance width needs to be titrated to your ability to keep your femurs held in external rotation. When the arms hang at an angle, they are effectively shortened. Deadlift phases Phase 1 Phase 2 Phase 3 Push the knees OUT in line with the toes without changing any other part of the set-up. It’s important to also note that within a single weight class individual heights may range significantly. Part III: How to Squat Like A Powerlifter Outside of grip width, there are a few tricks you can use to either strength your grip or increase the effective length of your hands (and thus your arms). The greater the distance between the acting force and the axis of rotation, the greater the moment arm. You’ll have to experiment for yourself and find out exactly where you need to put your hands to ensure a vertical grip. Community is somewhat familiar with the deadlift, placing baby powder grip side position..., new eBook is why bigger athletes generally do not grip the bar off the ground the.. Place to start is to use a TTP stance a TTP stance easier argument. Next, consider placing baby powder, I ’ ve gotten too large perform. Picture on the hips and well powerlifting sumo deadlift legs may have heard of the femur, the argument against deadlift... That concludes the technique series have been sourced exclusively by the tricep running into the lat their! 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