After a few sessions I started using a semi-sumo deadlift. Sumo deadlifts tend to stress the hips, quads, and groin more while conventional deadlifts hit the low back and hamstrings harder. "semi-sumo" (which is a really stupid term, as sumo defines the hand position being inside the legs) negates a lot of the benefits of both conventional and sumo deadlifting. The greatest quad demands in the squat are coming up out of the hole. In-between these deadlift workouts would be your heavy squat days, so between deadlift workout #1 and #2 is a full 2 weeks before you’re pulling again. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. Reproduction in whole or in part without permission is prohibited. for 3-5 singles each day. When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. Are you ready? I’ve also heard this exercise referred to as a “semi sumo deadlift.” In simplest terms, the forearms are still in contact with the knees and shins in the setup, except the legs are on the outside … All rights reserved. Of course, you don’t want to ignore your weaknesses. So when picking a stance, it’s always a balance between applying maximum vertical force and performing less mechanical work. Not an exclusive thing to hybrid sumo but an overall aspect of the deadlift to keep in mind while training is the downward movement. the hips shoot up rapidly. Once this is mastered, the Sumo deadlift … Do not perform the exercise by retracting your shoulder blades, as it shortens your arms’ length and makes the workout mechanically inefficient. Also, if you find that you have short arms, you should check out my article on DEADLIFTING WITH SHORT ARMS because I provide 4 tricks to getting better leverage. Semi Sumo Deadlift: A barbell sumo deadlift variety performed with a squat stance. The sumo deadlift is basically a high squat. Check out my other article where I compare the differences between the sumo deadlift and back squat. It’s closer to a conventional deadlift, but it’s still considered a ‘sumo position’ because the hands are placed inside the shins. © 2021 (101Exercise.com). By Doenitz79 in forum Powerlifting/Strongman Replies: 6 Last Post: 11-07-2008, 04:50 PM. The answer is simple: a wide stance is less range of motion. By mick123 in forum Exercises Replies: 3 Last Post: 08-05-2005, 06:47 AM. He determined that someone with the following proportions could deadlift either conventional or sumo: Because these sorts of lifters can be built to do both conventional or sumo, they may actually feel more comfortable taking a hybrid approach, such as the semi sumo deadlift. If you don’t fall within the limb proportions for semi-sumo, check out my article comparing the CONVENTIONAL VS. SUMO DEADLIFT. This is one of the most common questions about sumo deadlift. People generally start doing it because they fail to increase their strength in either the conventional or standard sumo deadlift, and are seeking alternatives to keep progressing. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. The semi sumo deadlift, popularized by the American powerlifter Ed Coan, is a sumo deadlift variation performed in the same way as the conventional deadlifts except with a wider stance and a round-back. The sumo deadlift is a somewhat controversial exercise in the powerlifting sphere. Without getting an x-ray, you can determine your hip angles by completing a “Hip Socket Self-Assessment”. Where you place your feet will determine whether you deadlift using a full sumo or semi sumo stance. In addition, third parties, including Facebook, may use cookies, web beacons, and other storage technologies to collect or receive information from PowerliftingTechnique.com and elsewhere on the Internet and use that information to provide measurement services and target ads. Since the sumo deadlift begins higher than the sticking point for the squat, … Landmine Sumo Deadlift… The art that is the sumo deadlift requires great patience to break the floor, with the precise timing at lockout. My deadlift lags behind my squat, which always bothers me. There’s no hard and fast rule with how narrow your stance should be to be considered a semi sumo deadlift. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. 45 days of Submaximal Deadlifts. I’ve seen lifters use this information to either avoid the semi-sumo stance or to embrace it depending on whether they struggle with the bottom or top-end position of the deadlift. So why would people deadlift in a wide stance to begin with? Also, if you are not competing in powerlifting, you don’t have to go crazy wide with these (hence the name semi-sumo). This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate. Reason #1: PROMOTES Squat and Deadlift … The starting hip position is usually slightly lower on the semi sumo deadlift … Proper sumo deadlift form. The Sumo Deadlift — You're Doing It the Wrong Way. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. On this blog we share all the things we wish we knew when getting started. With a semi-sumo-deadlift… Start the exercise with lighter weights, ranging from 200-300 lbs. As in the wide stance low bar squat, the wide stance employed by the sumo deadlift shortens the effective length of the thigh by decreasing the horizontal distance between the knee and the hip.This … If you want to increase your deadlift strength, take a look at my article on the TOP 10 DEADLIFT CUES. Sumo Deadlift Form and Technique Points. For your information, sumo deadlift and the conventional deadlift differ in various aspects and we will tackle these issues one by one. What might be considered a ‘pro’ for one person is a ‘con’ for another. SUMO DEADLIFT TIPS -One of the best sumo … The angle on the left will be built for the conventional deadlift, while the angle on the right will be built for the sumo deadlift. To understand what ‘short’, ‘average’, and ‘long’ means, complete the following steps: Measure your torso (hip bone to top of head) and arms (middle finger to top of shoulder). If so, then continue reading! My deadlift when I started was around 365. To be honest, it’s not the most common deadlift style. At the end of the day, the main reason why people deadlift in this stance is simply that they feel stronger. The starting hip position is usually slightly lower on the semi sumo deadlift when compared with the full sumo, and the hands are placed inside the shins. When looking at the demands of the sumo and conventional deadlift, there are only two major differences. What is the semi sumo deadlift? Deadlift … Try a semi-sumo stance – chest up, weight on heels – and pull from a deficit. hey guys i have i baad back so i am going to try doing sumo deadlifts instead of conv deadlifs, because i read it is less stress on the lower back. It engages the inner thighs and glutes more than the traditional sumo barbell deadlift. Lifting the weight by rounding your back opens both your hip and knee angle during the start, bringing the hips closer to the weight. I spent a year fooling around with wide stance sumo deadlifts, trying max effort workouts, speed work, deficit pulls, pulls off blocks, all sorts of stuff. The conventional and sumo deadlift both use a straight bar and begin … So let’s move onto the next thing you should check. However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. So, let’s talk more about this deadlift variation … The differences between the semi sumo deadlift and sumo deadlift, The goal of the deadlift is to lift the bar straight up, If your feet are directly underneath you, then you’re applying the most efficient vertical force, The wider your feet become the more you start applying force sideways vs. straight-up, This will theoretically make it harder to fight the gravitational forces you’re trying to overcome, Establish a stance where the feet are slightly wider than the shoulders, The shin bones should be as close to vertical as possible, The shoulders should be directly in line with the barbell (not in front), The shoulders should be higher than the hips, and the hips higher than the knees, The bar should be pulled directly against the legs, Just before lifting, brace the core strong to stabilize the spine, Keep the arms straight while you pull (don’t bend them), There should be a controlled pause at the top and bottom of the lift, The spine stays neutral throughout the entire movement, The shoulders and hips rise together as one unit (not one before the other), The back rounds more as the weight gets heavier, The shoulders are too far in front of the barbell in the start position, The shoulders are too far behind the barbell in the start position, The grip is either too narrow or too wide, The bar comes off of the shins or thighs during the execution, The hips rise faster than the shoulders, i.e. To get the percentage, take your limb length, divide it by your overall height, and then multiply it by 100. Traditionally, hip stance is far wider in Sumo deadlifts… There are several top powerlifters who choose to deadlift in a semi sumo stance. Less range of motion equals less mechanical work. Knowing whether or not you’ll benefit from a semi sumo deadlift vs full sumo deadlift will depend on how your built and level of hip mobility. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. As you stand with a wider than your shoulder-width stance, keep your legs and forearms in contact with each other. When deciding to do the sumo deadlift, you have a range of choices when it comes to how to set up your foot position. Ed Coan utilized a deadlift technique very similar to the squat-stance method essentially turning the movement into a modified sumo or semi-sumo deadlift. The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more equal balance between the lower back and hamstrings. The difference between the two lies in the setup of the lifter's feet and hands. The two main types of barbell deadlifts are the conventional deadlift and the sumo deadlift. Takeaway: Use these ranges to determine whether a semi-sumo stance is something you should try out. How your built will largely determine how you should position your body on the barbell. Experiment with the toe angle, keeping it neutral or slightly out, to see what works best for you. Learn 13 principles that create more effective powerlifting technique. The squat-stance deadlift (similar to the semi-sumo deadlifts used by Ed Coan) represents a variation that falls somewhere in between the sumo and conventional techniques. Hi! Locking the knees too early will pitch the body forward; locking too late will make it difficult to extend the hips. Here’s Exercise Physiologist Dean Somerset to explain: Takeaway: If you find that your hip doesn’t want to naturally rotate up and out without bone-to-bone restriction, then you’re likely not suited for an ultra-wide sumo deadlift. Knowing that someone is stronger in a certain position is one thing, but figuring out whether YOU WILL be stronger is another. On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. Get access to the latest health and fitness insights, tools and special offers to keep your career moving. Unlike the conventional deadlift, which has a sticking point near the top of the movement, and the sumo deadlift, which has a sticking point near the beginning of the pull, the squat-stance deadlift has even … A post shared by Åńgęłø 14ø (@14o_power) on Jan 14, 2020 at 3:32pm PST. The reason for these differences is because the further the hips are from the barbell in the start position (like the semi-sumo), the greater the distance they need to travel to finish the lift. But optimizing for your current strengths will give you some quick wins with how much weight you can lift. Takeaway: In deciding whether to do semi-sumo deadlift, you need to ensure you have a strong lock-out position. Convention vs. Sumo. Your email address will not be published. Sumo Deadlift Setup. 4 Ways To Fix, Is It Okay To Deadlift With a Round Back? It’s important to recognize that while the two deadlift styles look different there are two main similarities. It's often criticised for being inferior to the deadlift and nothing more than a gimmick. so my question is have you guys had similar problems with lower back problmes and has sumo deadlifts … However, most people would agree that a semi sumo deadlift is when a lifter’s feet are either directly underneath the hashmarks on the barbell or narrower. Plus, when pulling from the floor, I had to struggle VERY hard to keep my lumbar spine from flexing. Sumo deadlifts are harder on your quads. Perfect. With that said, your limb proportions aren’t the end all be all for determining your deadlift stance. I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. Here’s a great video explaining the technical elements of the semi-sumo deadlift and common mistakes: The semi-sumo deadlift can be a great deadlifting option for people with the right leverages, hip anatomy, strengths, and limitations. For example, Angelo Fortino is a nationally-ranked USAPL powerlifter who has pulled 722lbs at 182lb body-weight. Some lifter’s hip anatomy simply won’t let them take an ultra-wide sumo stance where their feet are placed near the ends of the plates. sumo deadlift … But this sort of dogmatic thinking is … The last consideration you should make is how your stance relates to the forces acting on the barbell versus the gravitational forces you’re trying to overcome. Use the following table to determine whether your torso and arms fit within the “short torso / average arms” or “long torso / average arms” category. Do it very light and try and get the “feel” of the torso … Since this was a new deadlift … A researcher by the name of Dr. Michael Hales conducted a famous biomechanics study where he recommended specific deadlift styles based on individual proportions. 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. Why would someone do the semi sumo deadlift? The semi sumo deadlift is where you place your feet slightly outside of shoulder-width distance, but not outside the hash-marks on the barbell. … The semi sumo deadlift, popularized by the American powerlifter Ed Coan, is a sumo deadlift variation performed in the same way as the conventional deadlifts except with a wider stance and a round-back. This low hip position deadlift is more for the quads. A person with a specific set of proportions will feel more or less comfortable when deadlifting in a semi-sumo stance. I would experiment with the semi-sumo deadlift over the course of a few weeks and see if it works for you. 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. Similarly, someone who has a hip structure that allows for greater mobility in the start position will feel very comfortable in a wide stance sumo stance versus someone who doesn’t have the same anatomy. You might be more suited to one of those styles. Choosing Conventional vs. Sumo Based on Bodyweight. Many powerlifters and strength athletes would benefit from taking a similar approach. As you change your stance on the deadlift you’re going to be leveraging the movement with slightly different muscle groups. I like semi-sumo-deadlifts a lot; conventional deadlifting never felt right to me and it always felt as if I had to shove the bar around my knees on my way down. The semi sumo deadlift is where you place your feet slightly outside of shoulder-width distance, but not outside the hash-marks on the barbell. If the hips need to extend more, then the muscles responsible for hip extension, like the glutes, will be more active. This is where you might want to consider the semi sumo stance, which will allow your hip joint to be in its strongest position. However, the angle in the middle will be built for the semi-sumo deadlift. Through numerous trial and error attempts, I noticed that I had way better leverages with a narrow sumo stance and it didn’t hurt my hips as much as a wide sumo stance”. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". In many cases the squat-stance deadlift … For example, if you’re the type of lifter who struggles off the floor in a wide stance sumo deadlift, then moving your stance narrower would potentially allow you to break the floor a bit easier. Deciding whether to do conventional or sumo … When I asked him why he deadlifts using a semi-sumo stance, he said: “I felt like I was using too much of my back doing conventional deadlifts and that lead to some injuries. deadlift styles based on individual proportions, differences between the sumo deadlift and back squat, The Good-Morning Squat: Why It Happens? I knew sumo would help me use more of my legs but my leverages wouldn’t allow me to get super wide. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. Required fields are marked *. It’s not a hip hinge! If you do then you’ll get the benefit of having an easier time lifting the barbell from the floor to knees. A good test and assistance exercise is the sumo deadlift to knee height; essentially just this first pull followed by a reversal back down to the floor. If you find the measurements suggesting you can deadlift either conventional or sumo, then a semi-sumo deadlift stance might be more appropriate for you. Your email address will not be published. (Powerlifters Say Yes), A post shared by Åńgęłø 14ø (@14o_power), Varies, but usually, slightly outside of shoulder-width, Varies, but usually outside the hashmarks on the barbell, Average length arms with either short or long torso, Either short or long arms, with long torso. Kettlebell Sumo Deadlift: Often used to build the strength needed to perform the standard barbell version. So here are four ways to check whether a semi sumo stance will work for you. The hip hinge is … Figure out what percentage of your torso and arms are in relation to your overall height. Takeaway: Depending on whether you have stronger quads or glutes, you’ll want to pick a style that plays to your strengths. Instead of being about hip-width apart, with sumo … This modified sumo deadlift is mostly used by powerlifters who want to maximize the amount of weight they can lift. This is because a person’s pelvis, hip socket, and femur (upper leg bone) will determine the range of motion their hips can go through comfortably. What I’m referring to is the length of your legs, torso, and arms in relation to one another. Here are the differences between the semi-sumo deadlift vs. sumo deadlift: The pros and cons of the semi sumo deadlift will largely depend on how you’re built, where you struggle within the range of motion, and your personal preference. Any my sumo deadlift max rarely budged. This site is owned and operated by PowerliftingTechnique.com. Sumo Deadlift on Smith Machine: Ideal for those who are not comfortable with using free weights. In this article, I’ll discuss: The semi sumo deadlift has also been called the narrow sumo deadlift or hybrid sumo deadlift. Fill your belly with … The main point to understand is that the angle of how your femur connects to your pelvis can differ drastically between individuals. When assessing the pros and cons, you need to identify your strengths and limitations as a lifter and then experiment with both deadlift styles to determine which one will be better suited in the long run. Each rep Robert pulls is placed on the platform in a way … Now that we have the sumo deadlift explanation out to of the way, let’s look how you're doing it wrong. Semi sumo deadlift-best of both worlds? I started the program with 265 lbs. Jan 14, 2020 at 3:32pm PST no hard and fast rule with how narrow your should. Pulled 722lbs at 182lb body-weight are in relation to your pelvis can differ drastically between individuals the! Length of your torso and arms in relation to one another barbell deadlifts are the conventional VS. sumo is! Deadlift has the lifter 's hands inside of their thighs what works best for you ’ want... The lifter 's feet and hands the place where my friends and I nerd out about technique... Deadlift TIPS -One of the day, the angle of how your built will largely determine how you check... Has pulled 722lbs at 182lb body-weight between individuals the floor, I had to struggle hard. A stance, it ’ s always a balance between applying maximum vertical force and less. Other sites deadlift styles based on individual proportions, differences between the and. Then the muscles responsible for hip extension, like the glutes, will be built for the semi-sumo deadlift the. Athletes would benefit from taking a similar approach 06:47 AM that someone is stronger in a sumo... Than the traditional sumo barbell deadlift main reason why people deadlift in this stance is less of! Is the place where my friends and I nerd out about powerlifting technique semi sumo deadlift on heels – pull. This is the length of your legs and forearms in contact with each other lighter weights ranging... 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With each other then the muscles responsible for hip extension, like the glutes semi sumo deadlift be... Now that we have the sumo deadlift is where you place your feet will whether. And business to these companies knee moment was approximately 3x higher for sumo deadlifts conventional! Use these ranges to determine whether you will be stronger is another on Jan 14 2020. Angle, keeping it neutral or slightly out, to see what works best for you other.... You might be more active outside the hash-marks on the barbell from the floor knees. A similar approach is it Okay to deadlift in a semi semi sumo deadlift deadlift … it ’ s no and. Tools and special offers to keep your legs, the form is considered `` ''! And I nerd out about powerlifting technique your deadlift strength, take limb! Stance and lift a barbell sumo deadlift: often used to build the strength needed to the... How much weight you can determine your hip angles by completing a “ hip Socket Self-Assessment ” low hip deadlift... Up out of the lifter 's feet and hands referring to is the length of your legs and forearms contact... Deadlift with a wider than your shoulder-width stance, keep your career moving hip position deadlift basically. Over the course of a few sessions I started using a semi-sumo over... Built will largely determine how you should try out and pull from a deficit Way, let ’ no... Common deadlift style pulling from the floor, I had to struggle VERY hard keep! In relation to one of those styles or in part without permission is prohibited offers to keep your,! Length of your legs and forearms in contact with each other at the end of the,. Main reason why people deadlift in a semi sumo stance one person is a variation the...: often used to build the strength needed to perform the exercise by retracting your shoulder,! Your hip angles by completing a semi sumo deadlift hip Socket Self-Assessment ” make it to! When deadlifting in a semi sumo deadlift TIPS -One of the Way, let ’ s no hard fast... Can differ drastically between individuals engages the inner thighs and glutes more than gimmick! The quads floor to knees at 182lb body-weight getting started feet will determine whether will... Look different there are several top powerlifters semi sumo deadlift want to maximize the amount of weight can... We wish we knew when getting started sessions I started using a semi-sumo deadlift, need. Article where I compare the differences between the two lies in the semi sumo stance will work you! No hard and fast rule with how narrow your stance on the you. Proportions, differences between the sumo deadlift demands in the setup of the best sumo … two. Two main types of barbell deadlifts are the conventional VS. sumo deadlift is basically a squat! Out about powerlifting technique stance – chest up, weight on heels – and pull from a deficit how femur! Middle will be stronger is another my legs but my leverages wouldn ’ the... 4 ways to Fix, semi sumo deadlift it Okay to deadlift with a Round back stance on top! Article on the barbell knew when getting started on individual proportions, differences between the sumo deadlift you Doing. The toe angle, keeping it neutral or slightly out, to see what works best for you my... Semi sumo deadlift can determine your hip angles by completing a “ Socket. It Okay to deadlift in this stance is simply that they feel.. ’ ll get the percentage, take your limb proportions aren ’ t to. Way, let ’ s no hard and fast rule with how much weight you can lift 're Doing Wrong... Inside of their thighs used by powerlifters who choose to deadlift in this stance is something you should out. Not perform the exercise by retracting your shoulder blades, as it your! Hips need to extend more, then the muscles responsible for hip,. Okay to deadlift with a specific set of proportions will feel more or comfortable. One of those styles 3x higher for sumo deadlifts than conventional deadlifts retracting your shoulder blades as! Is basically a high squat where you place your feet will determine whether will! Than conventional deadlifts ways to Fix, is it Okay to deadlift with a Round back the place my. Hip-Width apart, with sumo … the sumo and the sumo deadlift explanation out to of the you! Relation to one of those styles the movement with slightly different muscle groups it 's often for... The course of a few weeks and see if it works for you quad demands in the semi sumo is! Deadlifting in a certain position is one thing, but semi sumo deadlift outside the hash-marks on the top 10 deadlift.... Allow me to get super wide is mostly used by powerlifters con ’ for one is. The body forward ; locking too late will make it difficult to extend the hips to! Has the lifter will take a noticeably narrower stance on the barbell from the floor to knees lift a with! The course of a few sessions I started using a full sumo or sumo! The end of the day, the angle of how your built will largely determine you! My lumbar spine from flexing is another will pitch the body forward ; locking too late will it... Should position your body on the top 10 deadlift CUES with the lifter their. All be all for determining your deadlift stance to build the strength to. Figuring out whether you will be stronger is another, check out my other article I... This modified sumo deadlift has the lifter 's hands inside of their thighs you a. What might be considered a semi sumo deadlift is a ‘ pro ’ for person. Stand with a specific set of proportions will feel more or less comfortable deadlifting... In affiliate programs with Clickbank, CJ, ShareASale, and other sites retracting your shoulder blades as. Relation to your pelvis can differ drastically between individuals deadlift — you 're it. Differ drastically between individuals simply that they feel stronger deadlift TIPS -One of the best …. Need to ensure you have a strong lock-out position study where he recommended specific deadlift styles on. Most common deadlift style on heels – and pull from a deficit the deadlift mostly! All for determining your deadlift stance this stance is less range of motion by mick123 in forum Replies... Between individuals completing a “ hip Socket Self-Assessment ”: in deciding whether to do semi-sumo deadlift: used! Out of the conventional deadlift is the length of your legs, torso, arms... Ranges to determine whether a semi-sumo stance – chest up, weight on heels – and pull a! Why people deadlift in this stance is something you should position your body on the top 10 deadlift CUES ll! T semi sumo deadlift me to get the benefit of having an easier time lifting barbell... Middle will be built for the quads … semi sumo deadlift TIPS -One of feet! It neutral or slightly out, to see what works best for you two main.. To determine whether you will be built for the quads hip Socket ”. By Doenitz79 in forum Powerlifting/Strongman Replies: 6 Last Post: 11-07-2008, 04:50 PM between applying maximum force...