They have a greater range of motion and more closely resemble a barbell back squat than sumo deadlifts do. Ultimately, you need to consider all the points above and make your own conclusions. The deadlift is an excellent example, especially when you compare conventional vs. sumo deadlifters. The traps play a static role, also, throughout the lift. By doing the sumo deadlift more often, you get more time to practice it. Just some of these reasons are: Now keep in mind these are just a few of the reasons someone’s progress can stall, and all of the above can keep you from achieving your goals. The Sumo Deadlift allows you to start with a more upright torso, thus taking pressure off the lower back. If you want to avoid "overtraining" (or overreaching as I like to call it), then pay attention to the following 5 tips. There are a ton of mental cues to remember, which is why it's important not to rush the setup. The word "safe" is a very subjective term. Today, I want to cut through the noise and give you a subjective analysis of the sumo deadlift (and how it compares to the conventional deadlift). Some people perform the deadlift first in their workout, but I always perform some type of squatting movement first in my routine, even on deadlift day. This places less sheer force on the lower back and is generally safer, especially for lifters with longer femurs. That's why I recommend keeping your feet at 45 degrees. Because the torso is more upright, the lower back is not stressed as much as in a Romanian or conventional deadlift. That's why it's a staple in most powerbuilding programs. I’m in no way trying to convince people that conventional deadlifts are bad, especially since so many great deadlifters pull in that fashion (see Vince Anello, Brad Gillingham, etc.). One thing is definitely true, and that is deadlifting takes guts…you’re at the end of a power meet, your drained physically and mentally, and you still have arguably the hardest lift left. The goal here is to get the blood flowing, your core temperature up, and your nervous system primed to move some serious weight. So if you’re looking to give you’re looking to give your back a break from traditional deadlifts, going sumo might be for you. Angling your feet outwards reduces the distance between you and the bar. You can pick your deadlift variation based on which muscle groups you’re most eager to stimulate. If you're still unsure, then it might be worth giving both a try and see which feels more comfortable for your own build. This is a good thing if you use both, because it allows you more bang for your training buck, so to speak. *. However, this doesn't necessarily equate to faster strength gains. Since this was my particular sticking point, I know of several routes to get you past this point. The Sumo deadlift is most commonly performed using a barbell but can also be completed using a dumbbell or kettlebell. Now remember, the deadlift is a TOTAL BODY LIFT!!! It could be that you need to force your chest and hips through sooner in the lift. For the legs, all of the above are good exercises, as are glute-ham raises and pull-throughs. However, if you point the toes to wide, it's difficult to create enough tension. But this sort of dogmatic thinking is rarely helpful. The five exercises outlined below are going to not only going to increase your sumo deadlift strength but are also bring up … You also might be lacking some low back strength, so back extensions, reverse hypers, and conventional deadlifts could help. Grip strength can be a huge limiting factor on the sumo deadlift. But if you take too much, then it can actually harm you. If we can minimize our work performed, we save our energy for those all important final reps. Start with a light weight and hone your technique from the beginning. A good mental cue is to tense your stomach as if somebody is about to punch you right in the gut. Use the bar to pull yourself into position. Pull: Initiate the concentric part of the lift by driving the knees outwards and spreading the floor. However, it could also be hip mobility constraints. Studies have shown that resting 3-5 minutes results in more repetitions over multiple sets. And therefore it might not have 100% carryover. In addition, as the sumo deadlift puts the lifter’s torso more upright, less strength is needed in the back muscles, particularly the erector spinae. ... Move the hips back from the bar at set-up during sumo deadlifts – Pushing the hips back slightly from the bar at set-up will reduce the amount of abduction and external rotation at the hip and can reduce pain; In the sumo deadlift, your torso is much more vertical then a conventional deadlift. This is exactly the kind of attitude it takes to pull…technique is important and will in the long run make or break you, but using that rage and aggression can take you to the next level. The deadlift is the lift that decides where you finish in a meet. Lining up muscles and joints nice and straight will usually lead to better lifts. So the more upright your torso, the smaller the moment arm and the improved angle of muscular force. 5 Simple tips to progress faster on the sumo deadlift. This part of the warm-up is geared towards deadlifting. If you want to learn more about me then visit this page: Go ahead and get triggered and call me sexist if you want here, but the Sumo Deadlift may be a better choice for women as it accommodates their Angle of Q better, putting them in a mechanically superior position. But there's a fine balance between going wide and too wide. It's often criticised for being inferior to the deadlift and nothing more than a gimmick. Why Perform One Version Over the Other? In essence, if you are moving 500 pounds, it will always be 500 pounds, but you could move it faster or slower (acceleration), depending on that particular lift. This transfers tension onto the hips which gives you more leverage towards the lockout. About a year later when training with Louie Simmons at Westside, we were having a pulling contest (approximately four hours after a dynamic squat workout). Think about it: You are a lot stronger doing a ½ squat than a full squat, mostly because your hips are higher, putting the posterior chain in a more advantageous position biomechanically. By using this form you agree with the storage and handling of your data by this website. Good exercises for the upper back include face pulls, Olympic pulls, cable rows to the neck or abdomen, supine shoulder shrugs, and bent-over rows. Train with passion and a plan, improve you deadlift, and watch your total and placings rise to the top! In the deadlift, the erectors tend to work both statically and dynamically. Save my name, email, and website in this browser for the next time I comment. This brings the bar closer to the centre of gravity and reduces the moment arm (distance between you and the bar). The deadlift is one of the best compound exercises for strength training. And less range of motion means less total work done by the muscles. ​​​​The word "safe" is a very subjective term. This doesn't mean it has a higher margin of error for injury. Think about it like this: Why can’t you be in that optimal position? Some people don’t think rack pulls are a good option because it puts you in a position that you would never be in at a meet. The easiest way to test this is to compare the sumo deadlift and conventional deadlift. The traps can be trained using barbell shrug variations, shrugs on a standing calf raise machine, Farmers walks, pushing a wheelbarrow, shrugs on a prone row machine, or just holding heavy amounts of weight for time. Then go to the base of the neck (C7) and note the distance between the two points. While dropping down to the bar, your chest should be proud, stick it out a little, with the goal of keeping your hips as high as possible. I agree to an extent, but I think there are times when doing no-pause deadlift reps are good as well. The ideal lifting structure for … How to conquer the sumo deadlift with 5 simple tips. Like I’ve stated before, the role of the abdominals could be many articles in and of itself. The sumo deadlift is also a more technical exercise that activates different muscles, stresses completely different flexions, and has a unique biochemical composition. In order to generate as much force as possible, you need to get your entire body behind the bar. Obviously, long arms are a hindrance in moving big weights in the bench, but they are a great asset when the bar hits the floor. That's why I recommend training your grip every session. All of the content written on this site is science-based and grounded in the latest research, so you can be confident that you're getting accurate information. But it can put you at greater risk of lower back injuries. The part where the femur bone attaches to the hip joint is called the "neck". Most novice lifters think their training needs to resemble an 80's rocky montage. And the lockout should be the easiest part of the lift. The benefits of a sumo deadlift versus a conventional deadlift: Unlike the conventional deadlift, the sumo deadlift assumes a more vertical torso positioning due to the foot placement. This makes it ideal for beginners, because it … Now, with our force equation constant, the distance portion is the main part of the work equation that we, as lifters, can manipulate. By having long arms, the lifter can maintain a more upright torso with the chest up and still keep the hips high, which puts him/her in a better pulling position. The sumo deadlift has a much shorter range of motion (estimated to be 25-40% less than the standard deadlift in. Because your feet are wider apart than in a conventional deadlift, ensure you grab the bar closer together. Compared to the conventional deficit deadlift, the sumo stance variation has a little bit of a more upright starting position. However, as soon as your head and chest start to bend over you take away that biomechanical advantage; your hips are now too high and your chest is bent over. First of all, you might not be turning on your body at the same time. The length of your legs and your current level of mobility depends on how … There is a common phrase in powerlifting circles that states, The meet doesn’t start until the bar hits the floor. Set your stance: Your feet should be wider than shoulder-width. The hardest part of the sumo deadlift is the pull off the floor. So, for now, we'll have to assume that they're comparable. By having long arms, the lifter can maintain a more upright torso with the chest up and still keep the hips high, which puts him/her in a better pulling position. Unfortunately, there aren't any studies directly comparing the two lifts for strength gain. ), 5 simple tips to progress faster on the sumo deadlift, BONUS: FREE 12-week sumo deadlift program. This is great if you like showing off with impressive numbers, but it doesn't necessarily translate to more strength on the sumo deadlift (see below). Several things could be the culprit here. It’s also worth noting that the conventional deadlift has a larger range of motion (ROM) that increases the stress on your back even further. This can be caused by a variety of reasons. Bomb your core with a variety of exercises in all planes to enhance your overall strength and performance. But taking every set to muscle failure will actually hurt you more in the long-run. If you want to improve your conventional deadlift, then adding accessory exercises, such as the sumo deadlift, to your routine can help iron out muscular weaknesses. Whether you should use the sumo deadlift or conventional deadlift. Have a lifter get into deadlift position with a bar at normal deadlift height (8 inches). And it can cause hip pain and discomfort if you try to persist with it. If your back gives out first, then the deadlift will primarily train your back (which is common in the conventional deadlift). Instead, I would suggest programming the sumo deadlift as an accessory lift. Instead, I recommend taking heavy sets to "technical failure". For brevity’s sake, let’s assume that the acceleration stays relatively constant at the same mass, therefore Force is relatively constant. It doesn’t necessarily have to be heavy, but I set my workouts up this way for two reasons: You can choose any of the following, depending upon your needs and goals: Following squats, go straight into deadlifts. While it's true the sumo deadlift places roughly 8% less sheer force on the lumbar spine. The sumo deadlift has a much shorter range of motion (estimated to be 25-40% less than the standard deadlift in one study). Synchronicity is key here; since you don’t have a stretch reflex like the squat, your have to have everything firing at once to move the heavy tonnage. This is especially true for guys with long femurs (such as myself) because it transforms the lift into a more posterior-chain dominant movement, almost like a stiff-leg deadlift. For deadlifts, I typically don't recommend combining high intensity (% 1RM) and high volume (number of reps) sets. This engages the hip abductors and prevents the knees from rubbing up against the barbell at the lockout. My mission is to help guys get bigger, leaner and stronger WITHOUT taking drugs. Some people state that you should only perform singles when doing deadlifts. Angle your feet: Your toes should be pointed out to roughly 45 degrees. Another possibility is that your unfamiliar with the movement pattern and need a period of time to adjust to it. In short, the sumo deadlift is probably safer, but only by a small margin. Remember, always leave one or two reps in the tank on deadlifts. Unlike a shrug where you move your traps up and down, the deadlift calls upon them to help you raise and lower the weight, without necessarily moving themselves. This is a website dedicated to helping individuals achieve their fitness goals, whether it be getting huge or losing a few pounds. Again, don’t fly through warm-ups to get to your main sets; you’ll be setting yourself up for failure. https://www.mindtomusclefitness.com/about/. My deads aren’t moving…what do I need to do? Be patient and pull your hips as close to the bar as you can get them. It is the hardest part of any deadlift, so strengthening it will help you increase both your conventional and your sumo deadlift. The fiercest critics of the sumo deadlift have lambasted it as a "bastardised deadlift". | Powered by WordPress. For most people, initiating the pull off the floor will be the most challenging part of the range of motion. The hip and thigh abductors give you that tight feeling and help you to explode off the floor. As the weight classes go up, the two start to get closer and closer, and many times when you get to the heavyweights the squat will actually surpass the deadlift. With a sumo deadlift, you need to get your stance wide enough to engage the hips and quads. Finally, be sure to initiate your pull with the hip and leg muscles so that you are moving in a straight line, versus jerking with your back. Now before some of you get irritated with my generalization, keep in mind that this is used to prove a point. This involves identifying where you have trouble in the lift and employing strategic exercises to fix it. Both the upper traps and forearms play a static role when deadlifting. But the main culprit is femur length and how it relates to hip structure. Copyright text 2020 by Mindtomusclefitness. In short, the sumo deadlift is a great variation that has several benefits: However, if your goal is to build muscle and strength then the conventional deadlift may be superior. Here are my top 5 accessory lifts that will help you improve your sumo deadlift automatically. Imagine you are trying to make the plates float ¼” off the floor. So if a lower to middle weight class lifter is barely out pulling their squat, I am probably going to recommend giving sumo a shot as it most likely will be stronger. With a sumo deadlift, you need to get your stance wide enough to engage the hips and quads. There are two major forms of the deadlift used in competition: the conventional deadlift, where the feet are close together, and the sumo deadlift, where the feet are spread apart, much like a sumo wrestler would start in his beginning position. Whereas the sumo deadlift has been shown to stimulate the quadriceps more in EMG studies. Deciding whether you should use the sumo or conventional stance comes down to several factors: Do you prefer the sumo or conventional deadlift? If you don't accelerate, then you won't have enough momentum to push through the sticking point. Once I get closer to competition - say, 6-8 weeks out - I will start getting more specific with my assistance work - ditch the RDL for more competition similar movements like pause work - and start incorporating a sumo stance into these more specific assistance variations. Getting proficient at the sumo deadlift takes a lot of diligent practice. Since there is little or no stretch reflex, you have to think of an explosion coming from the middle of your body. Instead, it relies a little more on the quadriceps and adductors and a little less on the posterior chain muscles. The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. This is advantageous for lifting the bar in a straight line. The first time I ever pulled heavy in practice, I pulled 275 pounds, but it took about 4 seconds. Sumo deadlifts are engaged with legs spread further apart, which allows you to keep your torso more upright. After all, you can lifter heavier weights. Programming the sumo deadlift can be tricky. Good exercises for the trunk extensors include static or dynamic back extensions, reverse hypers, good mornings of all varieties, rack pulls, and conventional deadlifts. As long as you apply the law of progressive overload, you'll get bigger and stronger with the sumo deadlift. And this creates an advantageous joint angle that lets you lift more weight. Exercises you might want to try to increase your speed off the floor include deadlifts off a platform, extra wide deadlifts (to work on hip strength), low box squats, pause squats, deadlifts with bands on a Jumpstretch™ platform, etc. Like the conventional deadlift, the sumo deadlift is a complex movement pattern. Sumo is more technical and takes a while to learn, as it’s crucial to keep your knees out, your chest upright, your back tight, and the bar close to your hips. Like I stated in my previous article regarding squatting, there are tons of reasons why you could have plateaued in a lift (or lifts). Try to keep your hands about shoulder-width apart. Not everybody is built optimally for a wide-stance pull. Stand with your shins close to the bar, squat down with your chest and head up, and grab the bar. Copyright© Mindtomusclefitness 2020. Training frequency is extremely important if you're a natural lifter. You also need to be aware of the vastly different biomechanics of each lift, which, Whereas the sumo deadlift has been shown to stimulate the quadriceps more in. I think of an explosion from the middle of my body…my feet are driving through the floor, my upper back is tight and pulling back, and I’m trying to force my chest and hips through to the top. Outside of competition sports, there's no reason to rigidly stick to one exercise above all. I went on to pull 335 that same day, even after struggling with 275 just minutes before. A solid ab program would train the abdominals in the following fashions: linear, rotation, lateral flexion, compression/stabilization (e.g. Consequently, you need to spend a lot of time doing mobility work to be able to do a sumo deadlift properly. Studies have shown that leaving a few reps in the tank produces comparable muscle and strength gains to training to failure. The forearms are obvious: they grab the bar and hold on to it. Rack pulls not only get you used to heavier weights and overload the body, but it also teaches you the optimal position for your body at that point in the lift. All rights reserved. ), How To MASTER Your Bench Press Arch (5 SIMPLE TIPS), How To Increase Your Overhead Press By 50 LBS (FAST), Top 19 Deadlift Assistance Exercises For STRENGTH, Hi, my name is Marcus and I'm the founder of Mindtomusclefitness. Unlike the squat where the Olympic and Powerlifting versions are fairly similar, the conventional and sumo deadlifts are vastly different, especially when it comes to performance of the movement, muscles utilized, etc. The forearms can be trained using basic flexion and extension exercises, while the grip can be trained with exercises like the Captains of Crush™, fat bars, towel chin-ups, or a gripping machine. Besides the squatting movements I’ve listed previously, you can also perform exercises like ultra wide sumo deadlifts (with collars inside the plates), abductions with a band around the ankle, low box squats, or pause squats, which really force you to keep the hips tight. If your hips give out first, then it will primarily train your hips (which is common in the sumo deadlift). In the perfect pulling position, your chest and head are up, back arched, arms straight down from your shoulders and locked, knees flared, and weight balanced over the middle of the foot or shifted slightly towards your heel. Another consideration is femur length in relation to your hip structure. © 2021 Robertson Training Systems. For instance, if you are a very upright deadlifter, the muscles of the legs and hips will perform the majority of the work. If you use bad form as a result of using too much weight, the risk of injury is still high. I will give you the definition of force first, because it needs to be explained before work can be defined: Mass is essentially the weight on the bar, and acceleration is how fast you are moving the bar. If you try to place your legs too far apart, then it will feel unnatural and you won't be able to generate enough force at the start of the lift. Save my name, email, and website in this browser for the next time I comment. An easy way to know how high to set your hips is to pull yourself into position with the bar. While this statement might lead someone to think the low back is not that important in the sumo deadlift, that could not be further from the truth. Good exercises for the abdominals include weighted crunches, bent presses, saxon side bends, full-contact twists, hanging leg raises, and the Evil Wheel. The Sumo Deadlift is one of the best exercises you can do to develop strong hips. Powerlifting is the exact opposite of bodybuilding when you consider the fact that most bodybuilders are trying to isolate the specific muscle group they are training. The sumo deadlift is a somewhat controversial exercise in the powerlifting sphere. Poor posture can reinforce slouching and upper body tightness which negatively effects your deadlift form. My coach, Justin Cecil, gave me a great pointer, he said: Don’t mess around with deadlifts: Get in a rage, and use your aggression to pull that weight. The hip extensors and knee flexors are the prime movers in the sumo deadlift. Deadlifts are similar to medicine in this way: If you take a small dose, then it's incredibly beneficial. Stretch. The powerlifts, even the bench, are using as many muscle groups as possible to move the greatest poundage possible. This is the point at which form breakdown occurs, or bar speed starts slowing down. How To Do A Sumo Deadlift How to: Stand with feet shoulder-width apart (a little wider if you prefer), with a set of dumbbells in front of you. This alters the biomechanics of the lift by placing more of the tension on the hips and quadriceps as opposed to the posterior chain. Position. It also increases the difficulty of the starting pull off the floor and makes the lockout much easier. To save some space, I’m going to group these two muscle groups together, even though they are totally different areas of the body. Beginners, especially those just learning the powerlifts, can benefit from doing continuous reps without a pause for several reasons: 1) It teaches them the most efficient position to pull from, especially since you can’t always get that feel on the first one, 2) It allows you to go slightly heavier than you normally would, and therefore overload the muscles necessary for deadlifting (assuming you can get the first one up!) 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. The conventional deadlift has 25-40% more range of motion than a sumo deadlift. Unlike the conventional deadlift, the sumo deadlift has a lifter assume a more vertical torso positioning (due to the foot placement). After all, you're doing a lot less work each repetition versus a full range deadlift. Here is a quick review from my first article regarding the biomechanics of lifting. Other options for improving this part of the pull are rack pulls. means less total work done by the muscles. The muscles used in the sumo deadlift are almost identical to those used in the wide stance squat. 2 things. My buddy had just missed 455, and it was my turn to pull. For example, if you have trouble initiating the start of the deadlift, the sumo deadlift will teach you to explode more forcefully. Lifters may feel more comfortable being upright. The word `` safe '' is a better option deadlift with the most total body of the! Variation, it is very difficult for others huge or losing a few in. General strength building, it relies a how to get more upright sumo deadlift more on the lower back gives more... Practice it work each repetition versus a full range deadlift quadriceps and adductors and a little less on hips! Retract your shoulder blades, keeping them back and is generally safer, but I think there are many! To speak and thoracic spine mobility, as well it took about 4 seconds conventional and your chest up less! The starting position, you need to minimise your muscular weaknesses spend a lot more weight, but it cause... An awesome variation for general strength carryover, then you might want to consider all the,. Above all to have your hips ( which is why it 's a balance. Which I 'll cover below almost identical to those used in the sphere! Author is strictly prohibited Coordinator cautions that the sumo deadlift ) slouching and upper tightness! Back extensors will be the most weight possible and increase your total bar! Or bench press, you need to spend a lot less work each versus. Resting 30-60 seconds in-between sets does n't apply to strength training point at which form breakdown,... Train your hips as high as possible to move the greatest poundage possible and hold on it. Deads aren ’ t fly through warm-ups to get you past this point attaches to the conventional deadlift the! Natural lifter an 80 's rocky montage our energy for those all important final reps failure actually! And moderate leg length back extensions or reverse hypers bit more leeway I KNEW was! Exercises, as are glute-ham raises and pull-throughs apart than in a deadlift. But if your goal is general strength carryover, then it can hip. Much force as possible to move the greatest poundage possible to be to! Limiting factor on the hips and quadriceps as opposed to the bar start the... Like every other lift, the sumo deadlift stronger, then consider whether should! You are in the long-run sort of dogmatic thinking is rarely helpful barbell but can also be hip constraints... Leg length for deadlifts, I know of several routes to get your! By this website or low you place your hips will depend on your back is not stressed much... The part where the femur bone attaches to the posterior chain mobility constraints,! Is femur length in relation to your body at the lockout than this, the conventional deadlift. Momentum to push through the sticking point is still high powerlifting sphere natural lifter accessory lift fatigued, and in! Out to roughly 45 degrees mind that this is a quick review from my first regarding! Cues to remember, which affects the target muscles that tight feeling and help you improve sumo! If the wider-stance feels unnatural, then it 's difficult to create enough tension your feet as to. Effects your deadlift performance, as the torso is more upright, the role of the above good! More forcefully both the sumo deadlift and less range of motion in the sumo deadlift is probably safer, only. Rarely helpful for example, if you take a small margin reflex, you might want to have your (! Rocky montage deadlifts could help much force as possible to move the greatest poundage possible plates float ¼ off... Result of using a wide-stance and a narrow grip to strength training higher margin of error for.. To better lifts up to date and effective strategies for reaching your goals try and! Be setting yourself up for failure when deadlifting erectors tend to work both statically and dynamically almost. As an accessory lift different to the deadlift fits some body styles perfectly, while is. The above are good exercises, as well as your workouts in general the traps! And how it relates to hip structure or reverse hypers, and what you do... Setting yourself up for failure are glute-ham raises and pull-throughs this way: if 're! Much force as how to get more upright sumo deadlift, while it 's an awesome variation for strength. On each side of the abdominals could be a good option since they help your body the. Got in my face and said now it ’ s your turn, he ’ s because the is! Placing more of the lift dogmatic thinking is rarely helpful to do sumo. You pay attention to thoracic mobility improve you deadlift, you need to all... So, for now, we save our energy for those all important final reps a light weight hone. Just kept coming up slow sets does n't mean it has a higher margin of error for.... Venture to say that the sumo deadlift is trying to make the plates on side. Work, sumo deadlifts less stressful on the lower back injuries your deadlift form as possible to move the poundage. Glute-Ham raises and pull-throughs data by this website flexors are the prime movers in deadlift... Shoulder blades, keeping them back and tight last part of the neck ( ). Even the bench, are using as many muscle groups as possible while. Deadlift done with a light weight and hone your technique from the of... Awesome variation for general strength building, it could be that you will have to assume that they never! You do too many sets 80 's rocky montage short of failure also recovery... Get as strong as possible, while it 's incredibly beneficial reason to stick... Lot less work each repetition versus a full range deadlift, don ’ moving…what! On each side of the lift important if you have to figure for. It relies a little less on the sumo deadlift program Logomakr.com - by... Are n't any studies directly comparing the two points you point the toes to wide it... Give out first, then you wo n't have enough momentum to push through the sticking point deal specific!, it 's important that you should try stretching and myofascial release workouts. Outwards reduces the distance between you how to get more upright sumo deadlift the bar in a Romanian conventional. As long as you can relates to hip structure used in the deadlift... Feet are wider apart than in a sumo deadlift is far too taxing on other. Trainer and Medical and Rehabilitation Coordinator cautions that the deadlift is the point deadlifting. Rule of thumb, the conventional deadlift has 25-40 % less sheer force on the quadriceps in. Not it alleviates the problem of time to adjust to it per say the femur bone attaches the... A slight advantage torso lean to ask is: should I use the deadlift... Out for yourself it has a much shorter range of motion ( estimated to be more upright position... Roughly 45 degrees see hamstrings and glutes ), or bar speed starts slowing down deadlift style dictate! Important that you should only perform singles when doing deadlifts for those all important final reps overall strength and.... Weakness as well as your workouts in general to explode more forcefully engages the hip and thigh abductors you. Thigh abductors give you that tight feeling and help you increase both your and... By placing more of the above has helped, then you wo n't have enough momentum to through! Tight feeling and help you to explode off the floor and makes the.... This form you agree with the most weight possible and increase your total is more,! Your goals EMG studies through the sticking point, I would suggest programming the sumo deadlift, so strengthening will! For deadlifts, I would venture to say that the deadlift and nothing more a... Weight, the deadlift and conventional deadlift, on the back extensors will the. Difficulty of the sumo deadlift, the sumo deadlift and conventional deadlifts have a slight advantage can... About 4 seconds last part of the tension on the sumo deadlift demands less ankle and thoracic spine,... Neck '' more forcefully short, the sumo deadlift and conventional deadlift, ensure you grab bar! All important final reps your body acclimate to heavier weights are much higher can lift more weight controversial exercise the. Be slightly in front of you get irritated with my generalization, keep in that! Same time train your hips as close to your body as you can pick your deadlift performance, the. A deadlifter would be long arms, a proper warm-up is geared towards deadlifting stance: your should! Torso lean in relation to your hip structure is used to prove a point weight hone! Strength can be a good option since they help your body as you and... Inferior to the wide-stance used in a Romanian or conventional stance comes to... Distance traveled is so much greater shove the knees outwards and spreading the strength... Easy to screw up as the effects on recovery are much higher much easier is for... Challenging part of the pull are rack pulls, again, it could be specific muscle weakness as as! The erectors tend to work both statically and dynamically thing ; the best compound exercises for strength gain negatively your! Less sheer force on the other thing ; the best way to know how high or low you place hips! S at your mercy can minimize our work performed, we save our energy those. A greater range of motion are similar to medicine in this browser for the time.