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. Just look at the benefits of the conventional Deadlift—the fancy term for the Deadlift version you see performed most often: Not convinced? The Sumo Dumbbell deadlift will target your glutes differently and in most cases help you feel the stretch more easily since your feet are positioned much wider apart than any of the other deadlifts. Lunges and squats are cool and all—but if you're ready to mix things up in your quest for J.Lo-worthy glutes, make the deadlift your new go-to move.. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. RANGE OF MOTION RELATED: The Dumbbell Deadlift: Perfect for Weight Room Beginners. Sumo Deadlift Setup. The sumo deadlift is another deadlift variation that can increase overall pulling strength and muscle mass (similar to the conventional deadlift and trap bar deadlift). Lunges and squats are cool and all—but if you're ready to mix things up in your quest for J.Lo-worthy glutes, make the deadlift your new go-to move.. The conventional deadlift also demonstrated a higher average concentric velocity (ACV) than the sumo deadlift. Either a double-overhand or alternating grip (one forearm pronated, the other supinated) can be used. Trap Bar Deadlift. 32, no. 33, no. That’s where variations can step in and spice things up! The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a … With each of the different exercise variations, our body has different angles and positions which stress different muscles and joints. The SLD involves keeping the legs almost straight as the bar is brought straight down to the floor. Semi-sumo deadlift and sumo deadlift variations. Below are eight variations of the Deadlift you can use in your training to become a stronger, more complete athlete. Semi-sumo deadlift and sumo deadlift variations. All three will load the entire body with an emphasis on posterior chain musculature, including the glutes, hamstrings, and paraspinals. Conventional and sumo deadlift paraspinal (including erector spinae) and hip adductor excitation were similar. The conventional deadlift, on the other hand, demonstrates more overall hamstring (concentric) and erector spinae (eccentric) excitation, than the hex bar deadlift. So… what is it that ties all of these lifts together under the name ‘deadlift’? The sumo deadlift has been shown to start with 10° decreased hip flexion and 4⁡° decreased ankle dorsiflexion compared to the conventional deadlift, but similar knee flexion angles when a 3-D analysis is utilized (4). Trap Bar Deadlift. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Sumo Deadlift (Wide Stance) The sumo deadlift has a … 1265–1275. A double-overhand or alternating grip can be used here as well. Generally speaking, the common factor between all of these lifts is the ‘hip-hinge’ movement pattern. Improves core strength and teaches you to keep your core strong during athletic movements. Get in some sumo style lifts, some stiffed legged variations and your deadlift PB will soon shift in the right direction. Feet are generally facing straight forward or slightly pointed away from each other (‘toed-out’). 4. 32, no. Drop the bar and look at it from a different angle, get these variations into your training plan and then get back onto the deadlift and feel … This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Drop the bar and look at it from a different angle, get these variations into your training plan and then get back onto the deadlift and feel stonger, faster, more powerful. Early Sampling: Which is Better? With the hex-bar deadlift, a specialty barbell in the shape of a hexagon allows the lifter to stand inside of it. Drop the bar and look at it from a different angle, get these variations into your training plan and then get back onto the deadlift and feel stonger, faster, more powerful. Escamilla, Rafael F, et al. It also improves balance, stability and core control. Use these deadlift variations to master the all-important hip-hinge technique and create that sexy strength and power you need to lift some seriously heavy stuff — and of course fill in those jeans quite nicely, thank you very much. BUILD: Deadlift Variations ————-Standard Deadlift Romanian Deadlift Sumo Deadlift ———————— The deadlift is considered a total body movement because there are several muscles used in both the lower and upper body. Miles NicholasUpdated November 2, 2020. Get in some sumo style lifts, some stiffed legged variations and your deadlift PB will soon shift in the right direction. ALL RIGHTS RESERVED. Whether you’re a field-sport athlete or barbell athlete looking to improve your health/wellness, there are two key lower body movement patterns that you should be using to build endurance, strength, power, and full-body capacity. As such, you can make the argument that the conventional deadlift is more posterior-chain dominant than the hex bar deadlift. 3213–3219. With the conventional deadlift as a reference point, the vertical displacement of the bar from starting position to lift completion is 22% shorter in a high-handle hex-bar deadlift (1) and 20% shorter in a sumo deadlift (4). Kasovic, Jovana, et al. Sumo Deadlift (Wide Stance) The sumo deadlift has a much wider stance than the conventional deadlift. Here are a few deadlift variations that target different muscle groups. EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. The block sumo deadlift is a really good variation for introducing the basic sumo. The Single-Leg Romanian Deadlift is one of the best ways to eliminate muscle imbalances in your glutes and hamstrings on the left and right sides of your body. Kettlebell Sumo Deadlift. Just look at the benefits of the conventional Deadlift—the fancy term for the Deadlift version you see performed most often: RELATED: Fix the 10 Most Common Deadlift Technique Mistakes. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. | Specifically, we’ll talk about three different variants of the deadlift: conventional, sumo, and hexagonal-bar (hex/trap-bar). Escamilla found (or at least validated – it’s pretty obvious to anyone who’s minimally observant) that a sumo deadlift has a ~20-25% shorter range of motion than a conventional deadlift. “The 1 Repetition Maximum Mechanics of a High-Handle Hexagonal Bar Deadlift Compared With a Conventional Deadlift as Measured by a Linear Position Transducer.” Journal of Strength and Conditioning Research, vol. The Jefferson deadlift – also known simply as the Jefferson lift – is a classic strongman movement. While you’ll likely be lifting lighter loads with a single-leg deadlift than with a … On that note, Deadlifts are incredible at strengthening your back. Sumo deadlifts, wide stance low bar squat, conventional deadlift, high bar squat, full squat, power squat, snatch grip deadlift, block pull, box squat, front squat, deficit deadlift, etc. Although there are several ways to modify this exercise, some of the most common deadlift variations are the sumo deadlift, the deficit deadlift, the single-leg deadlift, the Romanian deadlift, and the trap bar deadlift. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". When doing deadlifts primarily for hamstring growth, it makes sense to push away all quad-dominant kinds and focus on the big three variations – conventional, sumo and the Romanian deadlift. You might not be able to touch the bar to the ground because of limited hamstring flexibility. you can thank me later… The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Sumo Deadlift with High Pull: Performed by raising your elbows to pull the barbell toward your shoulders. If you’re a sumo puller, you can benefit from training the conventional stance, and vice versa. say: “The starting position for the deadlift is with the lifter in a squat position, arms straight and pointing down, and an alternating hand grip used to hold a bar positioned in front of the lifter’s feet. Two additional variations of the exercise are the stiff-leg deadlift (SLDL) and the Romanian deadlift … Deadlift Variations #2 – Sumo Deadlift. Camara, Kevin. | The Sumo dumbbell deadlift is another great way to target your glute muscles. The front squat … Sumo deadlifts don’t use the quads as much as squats will, though, during the lift the quads are still worked to some degree. It shifts the focus from your lower back to your hamstrings and glutes. Sumo deadlifts involve using a much wider stance than conventional deadlifts. Dumbbell Sumo Deadlift Variations. 7, 2000, pp. Mean velocity and mean power were similar between lifts. The hex bar deadlift significantly increased the peak moment at the knee and decreased the peak moment at the low back and hip compared to the conventional deadlift. When it comes to measures of power, force, and velocity, we also see some distinct differences between deadlift variations. The lifter grasps the bar with their hands inside of their knees. Reinforces the hip hinge, which is a fundamental movement pattern needed by all athletes. TRAPS. Here’s What To Do, Hip Pain During Squats: The Ultimate Guide, How to Overcome Shoulder Pain During the Bench Press. If overall hip strength is a weak point for you, Sumo variations should be a staple within your program. In the set-up of the conventional deadlift, the lifter approaches the bar with their feet roughly hip width apart and hands grasping the bar outside of their knees. This allows you to lift more weight, challenges your nervous system and develops the top part of your Deadlift. All three variants demonstrate some difference in bar path between starting position to lift completion, but generally are executed with the goal of a vertical bar path (2). Sumo Deadlift Using an extra-wide stance switches the primary muscles used. Trap bar deadlift. Choose the Deadlift variation that allows you to lift the heaviest weight. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Single-Leg Deadlift. 34, no. 2000–2009. Specifically, we’ll talk about three different variants of the deadlift: conventional, sumo, and hexagonal-bar (hex/trap-bar). The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters.. The actual width of your stance will vary depending on the flexibility of your hips and legs and also the anatomy of your pelvis. Find related exercises and variations along with expert tips Comparing the range of motion requirements at the starting position, or ‘lift-off’, both the sumo deadlift and hex bar deadlift will lead to a more upright torso compared to the conventional deadlift (3). Not convinced? EXERCISE Find related exercises and variations along with expert tips Sumo Deadlift vs Conventional – Introduction. Peak moment at the hip was similar between variants but peak moment at the knee was greater in the sumo deadlift. The sumo deadlift can be used as a beginner deadlift variation to increase glute and back strength, reduce lower back strength and control demands, and improve athletic capacity. For part 1 of 3, lets take a close look at the deadlift and which deadlift variations most effectively impact its improvement. Strength Training the Post-Operative Client, Do You Have Pain During a Lift? The RDL is a variation of the conventional Deadlift in which you sit your hips back and lower the bar down your shins. Variations: High pull, dumbbell, kettlebell, semi, Smith machine, landmine sumo deadlifts Alternative: Zercher squats, sumo deadlift with chains 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. DEADLIFT However, the difference in range of motion doesn’t really matter. Hip Dominant Sumo Deadlift Deficit Deadlift: Clean Grip Versus Snatch Grip When pulling from a deficit, you should employ a traditional grip width as well as a snatch grip width. Conventional Style Deadlifts.” Medicine and Science in Sports and Exercise, vol. Related article: 4 Deadlift Variations To Achieve A Banging Body! The Trap Bar Deadlift is easier to perform than the standard Deadlift because you stand in the middle of the weight instead of holding it in front of your body. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. 682–688. Sumo deadlift – The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. For instance, the conventional deadlift demonstrated significantly more mechanical work than both the sumo and hex bar deadlift, due to the increased linear displacement from starting position to lift completion. ... #4 Sumo Dumbbell Deadlift. The difference between the two lies in the setup of the lifter's feet and hands. TRAP BAR DEADLIFT Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. Develops glute and hamstring strength and power. | Front Squat. So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. When it comes to deadlifts, there are lots of different options to choose from. STANCE So front squats and paused variations are a fantastic sumo deadlift accessory. 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. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. ... Level 3: Sumo Deadlift. So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. you can thank me later… demonstrated an increased L4/5 back extensor moment in the conventional compared to the sumo deadlift. Even Ed Coan thinks lifters should train both ways, not only to find what works best for them (he preferred a hybrid approach), but to reap the strength and hypertrophy benefits of both lifts. Additionally, the sumo deadlift demonstrated significantly increased tibialis anterior excitation compared to the conventional, likely due to maintenance of balance due to the aforementioned decreased dorsiflexion at the ankle. Additionally, you also have the option of using 1 or 2 dumbbells for this exercise. The only sumo deadlift equipment that you really need is the following: barbell. That’s because the bar is elevated from the floor which allows the lifter to perform this movement a little easier due to the shorter range of motion. This is the same as the conventional Deadlift (or other variations), except you change your grip. You can also perform it for high reps during conditioning circuits or finishers to build endurance in the muscles on the backside of your body. 7, 2011, pp. Pros. Your lower back helps you pick up the heavy weight, and your upper-back muscles work to hold it. These results held across both 1RM and submaximal loads. In the sumo deadlift, the lifter approaches the bar with their feet much wider than the conventional deadlift (2-3x wider), commonly toed-out. found that EMG activity at T12 and L3 (paraspinal muscles) demonstrated no significant difference between sumo and conventional deadlifts. | These muscles contribute to nearly all athletic movements, including sprinting and jumping. There are however many different sumo deadlift variations that you can try out that may require different types of sumo deadlift equipment or may even require no equipment at all. The biggest difference between the lifts is increased quadriceps excitation during both the sumo deadlift and hex bar deadlift, compared to the conventional deadlift. 12, 2019, pp. Even though tall and short lifters can do both deadlift variations, shorter lifters are often more suited to conventional pulls, and taller lifters usually do better with sumo. Jefferson Deadlift. There are many variations of deadlifts. What is a Deadlift? And because you're holding heavy weight, the Deadlift crushes your grip and traps. While deadlifts … At lift completion, the hip, knee, and trunk should be erect, with shoulders in resting anatomical position. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The best option for your client is the variation that fits their goals, current abilities/tolerance, and preference. Each exercise varies only slightly in execution, but all work the muscles they target very effectively. You Don't Need to Toe Touch to Deadlift Safely, Maximize hamstring and paraspinal workload, Build capacity and confidence in client’s ability tolerate stress in their low back and hip, Strengthen hip adductor musculature in a wide stance, Decrease low back stress during early-phase, Decreased overall range of motion requirements compared to conventional deadlift, Maximize force, velocity, and power production, Decrease low back stress during early-phase low back rehabilitation (if needed), Decreased overall range of motion requirements compared to conventional and sumo deadlifts. Escamilla, R F, et al. 1, 2018, pp. When you use an extra-wide grip, your back and traps work harder to hold the weight. The conventional, sumo, and hexagonal bar deadlift are excellent options to incorporate within the program of both your performance and rehabilitation clients. Great for: Those who struggle with the lockout portion of the deadlift. According to the American Drug Free Powerlifting Association (ADFPA) rules at the time of this study, the barbell is "lifted upward in a continuous motion until the lifter is standing erect with knees locked and the shoulders thrust back.”. But the Dumbbell Deadlift is a great variation for learning the exercise. Which is the Best Deadlift Variation for Hamstring Development? You can perform all of the Deadlift variations mentioned above with a Trap Bar, except the Dumbbell Deadlift. Early Specialization vs. Sumo Deadlift helps in putting more emphasis on hip muscle and release extra tension on the lower back. The stronger and more explosive you can make your quads, the more impressive your sumo deadlift will be. Surprisingly, no significant differences were found in hip adductor EMG between the two variants, despite the much wider stance found in the sumo deadlift. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The Sumo deadlift is a movement which both sounds cool and works extremely well. One of the most popular deadlift variations is the sumo deadlift. Medicine Ball Exercises for Youth Athletes, How to Crush Your Entire Body in 10 Minutes Using One Weight Plate, How To Do A Single-Arm, Single-Leg Push-Up, 2 Foam Roller Workouts For Strength, Not Recovery, Get Faster for Any Sport With This 12-Week Speed Workout. Variations. The Sumo deadlift is a movement which both sounds cool and works extremely well. The hex bar deadlift can be considered a more ‘quad dominant’ deadlift variant, although remaining an excellent posterior-chain lift. The sumo deadlift lets you take advantage of your long arms. You won't build max strength or get huge just by using dumbbells. 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