The set-up is the most important part of any deadlift. } Take a wide stance, place your shins roughly .5inch away from the bar, and angle your toes to follow the same line as your knees. Yea, I’m serious. The deadlift is generally considered to be a more posterior movement, meaning it is focused on working your backside. Once the bar passes your knees squeeze your glutes as tight as possible and finish with your butt/hips – NOT the lower back. It works on your buttocks more. SUMO DEADLIFT VS CONVENTIONAL. Web page addresses and e-mail addresses turn into links automatically. Downloaded and read by thousands of lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an entire manual outlining optimal deadlift technique, progressions, programming, and more. Plug in your info below and I’ll send your free copy directly to your e-mail in less than 60-seconds. Typically the RDL begins with the bar set in a rack but for the sumo variation, it will likely be easier to start with the bar on the floor to get your feet in a comfortable position during the setup. It has a shorter range of motion (ROM) compared to the Conventional Deadlift, theoretically allowing the lifter to handle more weight. athletic background), then you will likely be able to keep a neutral position more effectively by packing the chin. We use cookies to ensure that we give you the best experience on our website. if (!IE) { return; } De sumo deadlift is zoals de naam al doet vermoeden een variatie op de traditionele conventional deadlift.Het verschil tussen een sumo deadlift en een normale deadlift heeft te maken met de positie van je voeten. Return to the starting position and repeat for the desired number of repetitions. Learn how to cook delicious healthy meals and snacks! Ideally the knees should be tracking out over the foot. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. In today’s world where everyone and their mother is a self proclaimed “expert” online, it’s important for you to know that I don’t just talk the talk. Assume a double overhand grip directly underneath your shoulders and deadlift the weight into position at the top with the hips and knees locked out. -->. if (document.getElementById("af-footer-1520406060")) { 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. Seriously, take it. Learn how to build muscle, burn fat & stay motivated. My mission is to give you the knowledge and confidence to incorporate the best possible training and nutrition into your lifestyle so that you can eliminate stubborn belly fat, gain strength, and build the body they’ve always wanted. Downloaded and read by thousands of lifters. Never Maximal. The Sumo Romanian Deadlift with an Emphasized Eccentric (lowering phase). })(); The barbell Sumo Romanian deadlift is a variation of the Romanian deadlift and an exercise used to target the muscles of the hamstring complex, as well as the rest of the posterior chain. İsminden de anlaşılacağı üzere hareketin duruşu bir sumo güreşçisini andırır. newsletter subscribers! All Rights Reserved 2021 © syattfitness-C. My 535lb Sumo Deadlift at a Bodyweight of 132lbs (4x my bodyweight). Single Leg Romanian Deadlift — Setup. document.getElementById("af-header-1520406060").className = "af-header af-quirksMode"; Balance on your weak side leg by lifting your strong side leg behind you. 2. if (document.compatMode && document.compatMode == 'BackCompat') { Grab your FREE copy of The Deadlift Bible including 4 video tutorials and instructional manual written by World Record Deadlifter, Jordan Syatt. That’s probably why you clicked on this blog post.…, Travel WODS Today I'll show you how to burn fat & build muscle while travelling without a gym. } Your weight will naturally shift to your heels as you hinge; however, it’s important that you keep the weight distributed over your whole foot and don’t allow the toes to rise. When you pull the deadlift, you straighten your … I’ve written about the deadlift several times before (. ) To combat this, you should focus on maintaining 3 points of contact: big toe, little toe, and heel. } HURRY. If you continue to use this site we will assume that you are happy with it. Single Leg Romanian Deadlift — Execution. 1180 First Street South Don’t actively flex the triceps but make sure that your elbow doesn’t break neutral as this can potentially put you at risk for a bicep tear under maximal weights. Maintain a neutral spine throughout the entire lift and continue to spread the floor and flex your lats. It is typically recommended that you utilize straps or hook grip when going excessively heavy if grip is the limiting factor as you could run into issues with the bar drifting if using mixed grip. Never Minimal. There are lots of different types of deadlifts, but three of the most common are the conventional deadlift – the one you’ll see most often – the Romanian deadlift, and the sumo deadlift. The sumo is far more technically advanced than the conventional deadlift. On the opposite end of the spectrum, if you tend to be more flexion dominant (especially in your thoracic spine - upper back) then it would behoove you to look up slightly as this will drive more extension. To understand the Romanian deadlift, you should first understand conventional (and sumo) deadlifts. This means the posterior chain muscles of the hamstring, glutes, and lower back are going to be stressed more in a conventional deadlift than in a sumo deadlift.. Sumo?I get this question almost daily. Bigger muscles? } It helps to improve: Muscular strength; Muscular hypertrophy; Muscular endurance; Upper back strength; Grip strength; Lat recruitment; Lockout speed/strength; Generally speaking, train it once per week during any given 3-6 week cycle. Neck position is highly individual - Some prefer a neutral neck position (i.e. It’s a legitimately documented benefit of Sumo Deadlifting – look it up. "But when that won't suffice, here are my follow-up questions:What are your needs? It’s far less demanding on the low-back and is a much safer option compared to the Conventional Deadlift for individuals prone to back injuries. Spread the floor apart through your heels, actively try to force your shoulders behind the bar, flex your lats as hard as possible, and begin to pull with a slightly backwards emphasis. if (document.getElementById("af-form-1520406060")) { Have you ever thought that maybe you think deadlifting is bad for you because maybe you don’t know how to…, I think it’s time we all get on the same page regarding deadlifts vs. squats. Descend the exact same way you came up, pause on the floor for 1 second, and continue into your subsequent repetitions. De sumodeadift, of sumo-stance deadlift, is een wijdbeense variant op de conventionele deadlift. If you find that you have trouble keeping this neutral knee position, focus on spreading the floor by trying to push your feet apart as you push into the floor. Drive through the whole foot and focus on pushing the floor away. To perform this exercise, you must assume a much wider stance than the Conventional Deadlift, which will decrease the distance the bar has to travel, and keep you in a much more upright posture. While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! Begin the RDL by pushing your hips back and hinging forward until the bar is just below knee height. but I’ve found video tutorials to be far more helpful in modeling sumo deadlift form and execution. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Beneath today’s video I’ve provided extra notes and technique points so be sure to read those as well. But fret not! Always Optimal.