Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger ; The deadlift is arguably one of the most important strength training exercises you can do. Good substitute for Sumo and conventional deadlifts? 3 hours ago . Compared to the Conventional Deadlift, the Sumo Deadlift places far more stress on the hips, glutes, and hamstrings which may have a greater carryover to sport performance. It's for this very reason that most coaches and elite lifters are now recommending a free-fall on the negative phase of the deadlift in order to avoid stress on the spine and hips. For best results, perform deadlifts when training your back or legs. It’s bad ass. Try the stiff leg deadlift and Romanian deadlift too — these compound movements will make you stronger, improve your posture, and lower your risk of injury. I suffered a herniated disc and had surgery to correct it a few years ago which has gone mostly well but I still strain my back every now and again. The sumo and conventional deadlift just aren't conducive for using accentuated negatives because the body isn't in an ideal position to absorb force during lengthening contractions. Let’s dive into the three reasons why doing conventional deadlifts will help your sumo deadlift. The sumo deadlift high pull starts with a conventional deadlift with a wider stance (sumo deadlift) and requires the athlete to move the load (usually a bar or kettlebell) from shins to chin, keeping the elbows high. best. In fact, you should alternate between sumo and conventional deadlifts to fully reap the benefits. However, these recommendations should be taken in context with the other factors suggested in this article, … “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. The This version of the deadlift differs from the sumo variant in that it takes a bit more stress off your quads, which essentially means you’ll be working your lower back a bit more in the motion. 2. But if your goal is general strength carryover, then conventional deadlifts have a slight advantage. If you’re interested in knowing whether you should deadlift conventional or sumo, and which one will likely be stronger for you, then check out my full guide. Conventional vs. Sumo Deadlift: average arms, long legs, long torso. Two popular deadlift forms are sumo and conventional. The sumo deadlift can be used as a regression for the conventional deadlifts and/or assist beginner lifters in learning proper hip flexion and extension mechanics in the deadlift. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. One major difference between the sumo deadlift and the conventional deadlift is on the demands that they place on our spinal extensors. Play. Other Considerations: Power, Force, and Velocity. Settings. 315lbsx3 sumo deadlift. by Coach Matt. At first glance it appears reasonable, after all, since the sumo deadlift looks more like a squat with the bar in the hands, and we all know the squat is king for hip development. Fullscreen. Sumo or Conventional? Deciding Between the Conventional or Sumo Deadlift. 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. There are many versions of the deadlift out there. In the sumo deadlift, lifters are typically able to maintain a much more upright torso position than in the conventional deadlift, which leads to less stress and demands on the lower back. Main Move: Work up to a 1 repetition maximum (1RM) in a variation of the Squat OR Deadlift.When working up to a 1RM in a variation of the Deadlift, do not use the competition version of Conventional or Sumo. Close. So whether you deadlift conventional or sumo, you’ll want to adjust your shoulder position and back angle based on your proportions. Using a sumo deadlift stance and grip, stand until the barbell gets to mid/upper thigh height. The conventional deadlift is a more compound movement meaning your arms work in conjunction with each other to move the bar. Based on the proportions outlined above, I would be classified as someone who has average arms, long legs, and a long torso, which would result in limb lengths suited for either conventional of sumo deadlifting. Required fields are marked * Comment. 605 600 was “very ugly” and 605 was […] I was so excited I forgot to test my conventional afterward. u/oGoodVibes. Therefore, I think sumo deadlifts are preferred compared with conventional deadlifts. While the conventional deadlift has a greater torso angle, the sumo deadlift should be performed with as much of an upright torso angle as possible. Your email address will not be published. report. 0:00. A very big topic for competitive Powerlifters to determine which style of deadlifting allows them to move the most weight. When it comes to improving your deadlift, eventually you can’t just keep adding weight to the bar. Deadlift. Sort by. It’s a legitimately documented benefit of Sumo Deadlifting – look it up. For a start, deadlifts teach you how to lift heavy objects off the floor safely, using your legs and hips, and not your lower back. Whether sumo or traditional, make picking weights off the floor should be a mainstay in your program. A good deadlift engages and strengthens the lats, and yes, big lats are Vote. This is a useful skill that could save you from injury, both in and out of the gym. Than your hands structures not suited for conventional deadlifts are most common for the average and. Make picking weights off the floor should be a mainstay in your program this will position. 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