A lot of people who 'semi sumo' think they look like Ed Coan when really they just lack hip mobility. Hi! (Complete Guide) About Powerlifting Technique. This position will produce the greatest strength increases. Programs don't differentiate between sumo deadlifts and deadlifts, I find repping out sumo deadlifts easier, while in the lower/heavier rep ranges, its more true to the % of my 1RM. 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. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Although I suspect the key to his success was really the mullet. It could be mobility issue or something but with close stance i pull 500 whereas once I go wide, I struggle getting 405 up. It basically put me right in the middle of both conventional and sumo. The deadlift is the most primal feeling exercise — you pick weight up and you put it down. Does anyone have any experience with or knowledge about a close(r) sumo stance they would like to share? I might make it slightly wider though. "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. Perfect post for my training tonight. Or it's possible you aren't focusing on creating torque with the hips to pull the knees into the wider position. best. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. Log In Sign Up. The beginning is just my top set of 5/3/1 for my deadlift day. Form check please: Sumo deadlift. 30 votes, 19 comments. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). Hier liegt die Arbeitsleistung vor allem auf den Beinen (vordere Oberschenkemuskulatur). GOAT Ed Coan is pictured setting up for a Semi Sumo Deadlift. hide. Click to share on Reddit (Opens in new window) Click to share on Pocket (Opens in new window) Click to share on Pinterest (Opens in new window) More What You’re Getting Yourself Into: 1,900 words, 6-13 minute read time. Nothing wrong with a somewhat closer stance, you don't have to go full toes-to-plates. It shows my 2nd and 3rd set. It also depends on how tall you are. I recognize the difference in the actual stance but my reading, this far, has implied that all three lifts target the hamstrings (but don't really detail out the specific benefits - in contrast to other DLs). Yeah I hitched and use straps. Deadlift the bar from the ground building speed pushing through the heels; Aggressively extend the hips and follow through into a shrug keeping the arms long; Arms begin to bend after the shrug keeping the path of the bar tight to the body with the elbows high and outside the bar No problems at Reddit. 4 Sold Out. So, for those lifters, what I call the hybrid sumo stance could perhaps be the best for you. "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. I've done sumo deadlift 3 times so far and I'm also working on my hook grip to do it with my sumo's from now on. Posted by 4 years ago. I'm sure there's lots more that I don't see. Beim Sumo Kreuzheben (Sumo Deadlift) befinden sich die Hände zwischen den Beinen und der Stand ist besonders breit. The reason I decided to try sumo deadlift was because I read this articlle http://articles.elitefts.com/training-articles/choosing-conventional-or-sumo-based-on-your-bone-structure/. Hope this makes sense. We want to create the premiere experience in lifting and footwear, both in terms of function and aesthetic, while giving back to causes we are passionate about, symbolized by our different colorways. Log in to Reply . You'll be stronger off the floor than with a wider stance, but you'll be making lockout more difficult, bar speed will be slower, and speed off the floor still won't be as good as conventional. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. I'm very much struggling with what I feel like "should" be the right form for me vs. what I find is working well right now. I currently pull sumo and I'm wanting to try out a closer sumo stance, as I'm weak off the floor and much stronger at lockout. I think I see a few things wrongs, i think. It should feel as though the bar is positioned between the feet and legs rather than in front of them. 18 thoughts on “ Coaching the Sumo Deadlift ” Terrible on May 14, 2013 at 1:57 pm said: Much, much appreciated. Sold Out. Hi! I've done sumo deadlift 3 times so far and I'm also working on my hook grip to do it with my sumo's from now on. In powerlifting, specifically the deadlift, the “just right” or the Goldilocks Zone, might not be pulling conventional, nor sumo, nor even Old English Style (we rarely hear about that one anymore). How to do Semi Sumo Deadlift. I would like to even that out more. In many cases the squat-stance deadlift allows the lifter to pull with the strongest, safest, and most efficient biomechanics. I suggest starting this program at 70%1RM for sets of 8, 80% 1RM for sets of 5, and 90% 1RM for sets of 2. I have a 260 kg max deadlift using a sumo stance where my toes are about 2 inches/5 cm from the plates each side. New comments cannot be posted and votes cannot be cast, More posts from the powerlifting community, A subreddit for the sport of powerlifting, Press J to jump to the feed. I’m assuming your goals are powerlifting oriented (pulling the most weight possible) since you posted in the PL sub-forum, so as long as you can safely pull in a particular stance I see no real issue with any preferred variation. User account menu. PM, I want to hear more on this and continue the discussion. WATCH: Sumo Deadlift Technique for CrossFit Competitors and Weightlifters. Just looked up Perryman. I narrowed the stance and thought it was still sumo, but someone told me it was semi sumo. as I'm weak off the floor and much stronger at lockout, Congrats, you are a sumo deadlifter. It's a fad. This is another common problem that arises when placing your feet too wide. Try pulling as if you're pulling conventional, but it hands inside. Dumbbell Sumo Deadlift ; Staggered Deadlift ; Single-leg Deadlift; Suitcase Deadlift; How To Deadlift- Techniques. On this blog we share all the things we wish we knew when getting started. Even though you only pull 5 submax singles each session, you do this 5 times per week and you have 25 reps at 75%. I do them between 50 and 60% of my deadlift max for a couple of sets of 5-8. Semi-Sumo Deadlift 3x6-8 reps. Dumbbell Floor Press 3x8-10 reps. One Arm Dumbbell Rows 3x8-10 reps. Dumbbell Jump Squats 3x fail reps Workout 6: Low Handle Trap Bar Deadlift 3x10-12 reps. Incline Press 3x8-10 reps. Dumbbell Rows 3x10-12 reps. Leg Press 3x15 reps Workout 7: Leg Press 3x15 reps. Close Grip Bench Press 3x8-10. Meny Hoppa till innehåll The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. They were semisumo or wide stance conventional deadlifts. I can nearly pull the same numbers conventional, but not quite as strong with conventional. If you want to stand with your feet narrower, and toes pointed more forward, you'll pull what I like to call a combo pull. I kept getting called for hitching or ramping. Key Points: Your hip structure will impact your strength and comfort in the conventional and sumo deadlift much more than factors like height and limb lengths. Have you tried sumos off a deficit? Visit www.StephDorworth.com for injury consults, team training, & online coaching. ( ROM ) Ed Coan when really they just lack hip mobility close ( r ) stance. Gone to the barbell is a variation of the keyboard shortcuts, http: //i.imgur.com/0fztOD9.png ( sfw.! To call it will impact How you do identify some resources it would be much appreciated your hips stay. The most primal feeling exercise — you pick weight up and you put it down perhaps the. 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