Just like when you squat down to jump and then explode up. These movements are mechanically complex, and weightlifting, in general, is a skill set that takes time to develop. 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. Sure, it works for a while, but do you really have control of the weight? Let your arms naturally hang straight down from your shoulders. Advertisement. ... Hack deadlifts are more quad-centric than other types of deadlift. There are two useful tests I like to use to check grip width. This alters the biomechanics of the lift by placing more of the tension on the hips and quadriceps as opposed to the posterior chain. You are also going to want to make sure your toes are pointed directly forward. The Sumo deadlift … The difference between the two lies in the setup of the lifter's feet and hands. The barbell Sumo deadlift is an excellent compound exercise which builds maximum muscle and strength in the leg and back muscles. Snatch Grip … It’s a mistake that can be fixed immediately and add pounds to your lift same day. Your body will tell you what feels good, but get a quick form check from a professional when in doubt. Adopt your usual conventional or sumo deadlift stance. There’s a reason people get PhDs in biomechanics and exercise physiology. In the wide stance sumo deadlift, the inner thighs and hips are used much more than in the conventional deadlift. Correcting Deadlift Problems: Foot Stance and 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. Bend at the hips to grip the bar. Remember, grip just outside the knees if you want to pull big numbers while saving your back. 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. In the conventional deadlift, much of one’s grip width will be dictated by stance width, as these two will have a relationship with one another throughout successful deadlifts. With the kettlebell … At the end of the day, arm length is the number one determinant of leverage in a deadlift. I stand pretty wide and i'm comfortable … Throughout lift, keep hips low, shoulders high, and back straight. 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. While not wrong, it’s much more difficult to learn and execute what’s commonly known as a ‘snatch grip deadlift.’. Shift your weight over onto one leg. It's the stance width that differentiates the two styles. Is this because of the grip or am I just screwing something up with my workout or diet? Without going too deep down the exercise physiology rabbit hole, the specific movements you choose for yourself or your client must match the required biomechanics, energy systems, and sport-specific demands. Mixed grip on sumo deadlift. If your wider, obviously you'll have a wider grip then a 100-pound kid deadlifting 50 pounds in the corner. 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. The feet should be set very wide, near the collars. 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. My raw conventional went from 515 to 585 and my sumo pull went from the mid 400's to a 640-pull in competition. The reverse grip is the weakest grip but it helps to develop upper back posture. The inside of the elbow should be lightly touching or lying flush with the lateral portion of the knee/leg when you’re set at the bottom (regardless of stance width). DAILY Training Videos from Izzy:[PTW INSTAGRAM] http://bit.ly/ptwinstaPTW is 100% Free and Always Will Be! I’ve mentioned briefly on how to deadlift conventionally in a previous article (will provide another with more detail soon) whereas this will be focusing on the wider stance. 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. … Because especially heavy weights can be used in this exercise – the current world record is over 1,000 pounds! Don’t go overboard with your width. You still want to pick a grip width that allows you to engage your lats effectively, reduce the range of motion as much as possible, and maintain a strong grip on the barbell. Mixed grip on sumo deadlift. Each of these grips has a different outcome. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Ideally, assume a wide stance that places the shins in a position where they are perpendicular to the floor. How does this affect the actual lift? 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. The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. Because both conventional and sumo pullers will read this piece, I’ll touch on a few key principles that apply to both deadlift types. 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. 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. ... shoulder-width grip. Place your hands inside your … It is true that the stance that allows you to lift the heaviest load should be prioritized as lifting the heaviest loads possible, in a safe manner, will certainly have the greatest impact on your strength levels ().However, it is also useful to look at the mechanics of the movement as this can often be the key to unlocking pure strength. Deadlift grip width can be a huge determinant of success when working with maximal loads. using a conventional stance: To sum it up from the numerous athletes I’ve worked with, both styles are beneficial. 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. Instructions. Similarly, if you grip too wide, it increases the range of motion for the pull. All things considered, if you competitively powerlift, then your focus should be on maximizing leverages with deadlifts that provide you with the highest success rate. Traditionally, hip stance is far wider in Sumo deadlifts, and toes are pointed slightly outwards. It’s a mistake that can be fixed immediately and add pounds to your lift same day. You shouldn’t have to strain to hold that position. Therefore, they are your reference point for everything. This is usually your strongest position with your feet about hip-width apart. This exercise doesn’t work with a mixed grip. Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. I did alternate grip deadlifts shoulder width apart for about 2-3 months and didn't add width to my waist. 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. 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. The wide-grip barbell deadlift strengthens the entire back of the body from head to toe. The Sumo and Conventional Deadlift are both excellent ways to build strength.Considering that you will be able to lift more weight with the deadlift (in either form) that any other barbell movement, it stands to reason that this needs to be an essential part of your training regimen. Then squat down so that your legs are just above parallel with the floor and your torso is bent forward at about a 45-degree angle with the floor. Archived. If you deadlift less, adjust accordingly. Keep in mind that while the principle is similar, the application is different due to the demands of the lift. Your feet are usually the only part of your body touching the floor. If the arms are causing the legs to shift in due to knocking into them, then widen the grip slightly to a point in which you can create light contact with the inside of the elbow and lateral leg in a set position, OR bring in your stance width slightly. facebook; twitter ; pinterest ; Nick Harris-Fry . Similar to a sumo deadlift the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. If you deadlift less, adjust accordingly. Now, this is a variation to the conventional deadlift but you’ll position your legs much wider to mimic a Sumo wrestler stance. Grip Width. These lifts are often touted as “easy” movements, which anyone can seemingly learn in a day or two when lifting with their buddy. Using chalk can prevent your grip from slipping and keep both your grip and your deadlift strong. There are an array of deadlift variations that can be performed for a number of different goals. All of these can dictate your grip width slightly compared to your peers. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Your body should hinge forward naturally for a conventional pull, or you should be able to bend your knees and drop your hands to the bar for a sumo pull. Why add the pause? Deadlift Grip Width. Lifting is much more than just picking things up and putting them down, and the deadlift is no different. When it comes to sumo deadlift grip width, it can tricky because some athletes prefer a narrower grip, while other athletes prefer a slightly wider grip. Before we talk about our grip width test below, let’s first define narrow and wide in this context. It provides the illusion that the lifter is in a “good position” because their back is under tension and not rounded. Unlike the conventional deadlift, the sumo deadlift is a bit more nuanced with grip widths that will work for various athletes. Your body shouldn’t change positions. Now, this cue also applies to locking out a deadlift. Correct Stance. Our exclusive curriculum is taught by a faculty of elite personal trainers and coaches dedicated to excellence. You can start to stand just outside of your regular conventional deadlift and successively train to get a little wider as long as it feels okay for you." Your email address will not be published. Set up with whatever foot width you would use to rebound a basketball or jump over a small hurdle. Your hands will still hang straight down from your shoulders in both styles. The weight on the bar should only be ramped up after you've built the mobility to use maximum grip width and have built the upper back strength to support a good position. Thus, it’s likely best to be at about 50-75% of your widest possible stance (little toes touching the inside of the plates). This field is for validation purposes and should be left unchanged. 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. For many, … Don't think of the sumo dead as being hands inside your legs, think of it as being feet outside of your hands. Don’t arch your back. I did alternate grip deadlifts shoulder width apart for about 2-3 months and didn't add width to my waist. It feels awesome, and I'm pulling weight off the ground easily that I struggled with in a conventional stance. The only joints that move during a deadlift are your hips, knees, and ankles. 1. 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. Sumo Deadlift How to do a Sumo Deadlift. Here’s a classic example from the YouTube archives: The lifter initiates the movement by yanking straight up on the bar with zero regard for his position. While it may not look “textbook,” this is still absolutely fine from a biomechanics standpoint. Generally speaking, narrower grips are tougher to control when at lockout and when passing the thighs due to friction, so be mindful of these performance characteristics if you choose to pull with a narrower grip. 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. 11/3/2015 12:39:49 PM . What’s most important is that you experiment with different widths based on your preferred form. Similar to a sumo deadlift the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. The sumo deadlift is a misunderstood exercise. 2. Due to the wide-stance, the range of motion is … BarBend is the Official Media Partner of USA Weightlifting. I have however seen some … Sumo Deadlift Setup. Do different deadlift grips affect the size of your waist? How To Do The Sumo Deadlift | Coach. This deadlift variation forces you to lean further forwards and involves a larger than normal range of motion, increasing posterior chain and upper back recruitment. If you have a robust deadlift, then you are most likely to have a devastatingly strong body overall. Standard Deadlift vs Sumo Deadlift. Correcting Deadlift Problems: Foot Stance and Grip Width. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. The sumo deadlift is a variation of the conventional deadlift and an exercise used to target the muscles of the hamstrings. Sumo Deadlift Exercise Information. The best way to think about the arms and hands in the conventional deadlift is to visualize the arms as ropes and the hands as hooks. Why is this? If you cannot hold your knees out, you shouldn’t expect optimal sumo performance. This increases quadriceps, adductor, and adductor activation and allows for a more upright torso, taking stress off the lumbar spine. Similarly, those who use the cue of “push through your heels” are going to limit their power production. 02-09-2006, 09:42 PM #2. dbcb314. The key is making sure the arms can fit between the legs without running into the knees. It is true that the stance that allows you to lift the heaviest load should be prioritized as lifting the heaviest loads possible, in a safe manner, will certainly have the greatest impact on your strength levels ().However, it is also useful to look at the mechanics of the movement as this can often be the key to unlocking pure strength. Note: Some may feel best with a “hybrid” sumo stance (~50% of the stance width) given their limb lengths. This is the starting position. This alters the biomechanics of the lift by placing more of the tension on the hips and quadriceps as opposed to the posterior chain. But good technique keeps us dialed in for the long run so that we can enjoy our love for iron in the later decades of life. Sumo deadlifts will make you a better athlete! Simply get into position, feel the tension, relax, let go, and stand back up. The weight on the bar should only be ramped up after you've built the mobility to use maximum grip width and have built the upper back strength to support a good position. Because both conventional and sumo pullers will read this piece, I’ll touch on a few key principles that apply to both deadlift types. Why? I frequently see room for improvement with more lifters than you think. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. When using the stance width suggested above, your grip width should fall just outside your knees when you’re set up. Also, keep bar close to body to improve mechanical leverage. 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. 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 difference between sumo and conventional deadlifts isn't the width of your hands. Feel the floor and think about “leg pressing” the floor away rather than trying to “pull” the bar off the floor, which often results in lifters using their back instead of their legs. When it comes to a deadlift, the debate of the century revolves around the comparison of sumo and conventional stances. For example, Chris Duffin has pulled 1,000+ pounds with a sumo style for multiple repetitions: Similarly, Hafthor Bjornsson has pulled 1,000 pounds for multiple reps (with ease no less!) I compare this to dive bombing squats. This allows for motor learning with each movement. It IS true that sumo deadlifts allow for a shorter range of motion. Both schools of thought have a solid argument for their methodology, and you’ll find exceptionally strong lifters on both sides of the equation. You’re Likely Skipping Gains Too. A stronger sumo deadlift will give you stronger abs and hips. You may see other people use a mixed grip (one hand each way), but when starting out, we suggest an overhand grip as it’s safer. The deadlift grip. 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. 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. Just stand up tall and finish the lift. Deadlifts are the most effective when it comes to improving your grip, back, core, and hip strength. Find related exercises and variations along with expert tips This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Your safety comes first. Not only that, they’re all incredibly tough, multi-joint movements that require an immense amount of effort. I kept getting called for hitching or ramping. Stance width, hip angles, along with torso angles vary pretty greatly from athlete to athlete with sumo pulls due to cutting optimizing leverages as being the main goal. Snatch grip deadlifts. You’ve likely seen videos of lifters anxiously yanking weight off the floor as their nerves get the best of them. Focus on pushing through the entire foot. If you talk to someone who pulls conventional, they’ll often joke that sumo is “cheating.” However, when chatting with a sumo lifter, they’ll often joke about conventional lifters being “old-school.”. It should feel as though bar is positioned between the feet and legs rather than in front of them. How to sumo deadlift review: Improving grip strength. My deadlift has always been a struggle. If either of these are happening, then check your grip and stance width, then try to identify the point in the deadlift when these are happening. These 3 form the backbone for the World Powerlifting Federation and have stood the test of time. Move into position by bending your knees so that your shins nearly touch the bar. Adopt a wider stance for a deadlift variation that lessens the load on your lower back facebook twitter pinterest Nick Harris-Fry 27 Sep 2019Advertisement The deadlift is one of the most important exercises in any serious gym-goer’s locker, but it’s also one that can be tough to get to grips with, especially when you’re relatively […] Then, as you deadlift the arms should in no way make enough contact with the legs to cause them to go valgus (knees cave in), or deviate in any way. A shorter bar path doesn’t always translate to … With this in mind the grip will be anywhere from roughly 1-2 feet apart. Sumo Deadlift: The sumo deadlift will place emphasis on the quads and provides a range of motion which allows you to lift heavier. Step 2 – Barbell Grip. Another useful and easy test to check your deadlift grip width is to perform deadlifts with a pause at the top and bottom position of your pull. while also changing muscular recruitment to prevent overuse of one particular muscle group. Externally rotating your hips and Hold a barbell along with your desired weight in front of your thighs with an overhand grip, palms facing the body. Thus, it’s likely best to be at about 50-75% of your widest possible stance (little toes touching the inside of the plates). The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Sumo Deadlift position: Hands inside the knees, about a foot apart. Sumo Deadlift: The sumo deadlift will place emphasis on the quads and provides a range of motion which allows you to lift heavier. Place shins against the barbell and push hips back while grabbing … 5. Throughout lift, keep hips low, shoulders high, arms and back straight, and knees pointed out same direction as feet. Visit the, Sleep Aid Supplements: A Dieting Tool You’ve Never Used, Skipping Leg Day? Bend at the hips to … Why you’re doing the sumo deadlift will impact how you do the sumo deadlift. Tweet Print The deadlift is a versatile lift that not only develops maximal strength but can also pack on muscle mass. Each of these grips has a different outcome. You’ll also find these 3 tend to generate a large number of injuries in gym trainees. The hip hinge is an extremely important movement pattern to work on throughout life, so be sure to experiment with variations until you find one you like and continue to work on it. What you’re looking for is palm contact around the bar and wrist angle. Deadlift position: Hands just outside the knees. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. The deadlift grip. Sumo; which consists of a wider stance, feet at least wider than shoulder width and the hands dropping down in between. 27 Sep 2019. Hook grip sumo deadlifts Sumo deadlifts involve using a wider-than shoulder-width stance with your arms inside your legs. I have been using hook grip on my sumos and didn't have this problem then. Deadlift Grip Width by Grind House Powerlifting Coach Sean Henry A common mistake on the deadlift is grip width. 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. They’re undoubtedly popular on social media because people love to compare PRs. If your weight is forward, that’s going to throw you off. Step 2: Bend at your hips and knees and grasp the center of the barbell with an overhand grip so that your hands are 12-inches apart. When … 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. Arched, and knees pointed out same direction as feet width, then try the... 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To ensure your deadlift workout keeps your back maintains its same position from start finish! Whatever foot width you would use to check grip width its same position from start feel! Make it more difficult to lockout at top it feels awesome, and straight... You place your hands 515 to 585 and my obliques are exploding which... And wrist angle, diets, breaking news and more and grab the bar and wrist angle a byproduct! To initiate the lift comparison of sumo and the deadlift is called `` sumo '' because it mimics the a! Stand back up 2-3 months and did n't add width to my waist nerves get the latest updates from Blog... Back arched, and website in this context deadlift Problems: foot stance and grip.! A nationally accredited school in New York City comes down to the posterior.... It should feel as though bar is positioned between the feet and legs rather than in of... The difficulty of the weight too close, which I do n't think of the lift lumbar spine switch! 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