Many lifters grip the bar too wide on the conventional and sumo deadlift increasing the range of motion of the lift and making it inefficient. Find related exercises and variations along with expert tips Why: The sumo deadlift high pull is a great bridge between the deadlift and the faster, more explosive lifts like the clean and the snatch.This movement teaches you hip extension, knee extension, and builds strength in your posterior chain and upper body all in the same lift.. Set-Up: Start with your feet slightly wider than a shoulder-width stance. Adopt your usual conventional or sumo deadlift stance. When I teach someone this technique, I have them get in position and then apply tension to feel that engagement but not actually lift the bar. Stand in a shoulder-width stance with feet pointed slightly outwards. If you deadlift less, adjust accordingly. ... Grasp the bar with both hands, taking an alternate-palmed grip. using a conventional stance: To sum it up from the numerous athletes I’ve worked with, both styles are beneficial. This allows for motor learning with each movement. Stance Width Sumo. The sumo deadlift doesn't require as much ankle or t-spine mobility, so those with poor mobility who can't get in the proper position for conventional deadlifts can often pull sumo without any problem. If you have a robust deadlift, then you are most likely to have a devastatingly strong body overall. Similarly, if you grip too wide, it increases the range of motion for the pull. It’s a mistake that can be fixed immediately and add pounds to your lift same day. The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. Advertisement. Grab the bar with a shoulder-width grip. Just like when you squat down to jump and then explode up. In the wide stance sumo deadlift, the inner thighs and hips are used much more than in the conventional deadlift. Learn how to correctly do Sumo Deadlift High Pull to target Glutes, Hamstrings, Spinal Erectors, Traps, Delts, Biceps with easy step-by-step expert video instruction. The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. Your safety comes first. (variability of squat stance, squat forward lean, bench grip width, bench arch, deadlift stance, deadlift rounding) WHY THE SUMO DEADLIFT IS A CHEATER’S LIFT “Because it’s a shorter range of motion.” I find this logic to be extremely flawed. Remember, grip just outside the knees if you want to pull big numbers while saving your back. Don’t overcomplicate it. The starting hip position is usually slightly lower on the semi sumo deadlift when compared with the full … 2. How to do Sumo Deadlift: Step 1: Load a barbell and place on the ground so that it is against your shins. Don’t go overboard with your width. Sumo Deadlift position: Hands inside the knees, about a foot apart. Therefore, they are your reference point for everything. In this article, we’ll focus on best deadlift grip width practices to keep in mind based on your individual needs, anthropometrics, and mechanical pulling style. How To Do The Sumo Deadlift | Coach. Whether you pull conventional or sumo more often, try out the tips below to find your ideal grip width. While widening the feet as far as possible shortens the overall range of motion for the deadlift, this greatly stresses the hips because you’re lifting at an end-range position. Your feet are usually the only part of your body touching the floor. In addition, we don’t want radial deviation (wrists turning inwards) to compensate for full palm contact — think about how the wrists look in snatch grip deadlifts. Stand with feet about twice shoulder-width apart and toes pointed out at an angle. Mixed grip on sumo deadlift. Don’t arch your back. When using the stance width suggested above, your grip width should fall just outside your knees when you’re set up. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. It’s a mistake that can be fixed immediately and add pounds to your lift same day. Narrow grip width can be checked after grasping bar by pointing both thumbs toward each other and adjusting grip width so thumb tips touch over bar. Bend at the hips to grip the bar. Why is this? Learn hands-on in a private, personal setting with teacher/studio ratios designed for intensive learning. How To Do The Sumo Deadlift Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead. Keep in mind that while the principle is similar, the application is different due to the demands of the lift. Conventional and Sumo Deadlift Considerations. Well, if we look at both lifts from a technical point of view, then it’s pretty easy to see that the sumo deadlift has a lot more to its technique. Well, at the bottom of a pull when set, we can sometimes ignore blatant grip red flags due to being so focused on the lift itself, and at the top, if we’re not self-assessing our grip sometimes, then we can ignore signs of needing to tighten it up. 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. What we’re looking for here is three things, 1) which grip allowed you to have the most contact with the knurling on the bar, 2) which grip facilitated the best lat engagement, and 3) which grip gave you the most control of the barbell at the top. Sumo; which consists of a wider stance, feet at least wider than shoulder width and the hands dropping down in between. It provides the illusion that the lifter is in a “good position” because their back is under tension and not rounded. If you find this is causing too much pressure on your knees, you can adjust your toes to point to the side slightly. Your hands will still hang straight down from your shoulders in both styles. It’s much more complicated than simply doing squats and eating lots of protein. ... Hack deadlifts are more quad-centric than other types of deadlift. By doing this, you’ll bypass the need to yank the bar off the floor. I have experimented with wide-grip deads, but I don't exactly look to highly on them. You are also going to want to make sure your toes are pointed directly forward. These movements are mechanically complex, and weightlifting, in general, is a skill set that takes time to develop. There are four options for gripping the barbell when you deadlift: the basic double overhand grip, the mixed grip, hook grip and the reverse grip. Grip Width. If you deadlift less, adjust accordingly. Your email address will not be published. Because both conventional and sumo pullers will read this piece, I’ll touch on a few key principles that apply to both deadlift types. The sumo deadlift is a misunderstood exercise. Stand with your feet slightly wider than shoulder-width apart and turn your feet slightly out to sides. For many, … Hold the bar using an overhand grip. https://fpti.edu/wp-content/uploads/2020/11/FPTI-Deadlift-Video-01.mp4, https://fpti.edu/wp-content/uploads/2020/11/FPTI-Deadlift-Video-02.mp4, https://fpti.edu/wp-content/uploads/2020/11/FPTI-Deadlift-Video-03.mp4, 3 Powerful Tips to Building Life-Long Training Habits, The 10 Basic Commandments of Building Muscle Part 2, The 10 Basic Commandments of Building Muscle Part 1, Staying Healthy: How to Survive Without the Gym, More experienced athletes who understand cueing and have excellent body awareness (proprioception), Those with good ankle range of motion (ROM), Those with no pre-existing lower back issues, Less experienced athletes who lack body awareness. That sumo deadlifts stand in a conventional stance that not only develops maximal strength but can pack... Personal trainers and coaches dedicated to excellence more lifters than you think semi sumo deadlift is width... Allows for a while, but there are two useful tests I like use. 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