sumo deadlift cues reddit

Any help appreciated. Cyclist squat. When doing multiple repetitions, do not bounce the weight off the floor. The sumo deadlift is often written off as "easier" due the shorter range of motion, but most people don't perform it optimally. Sumo Deadlift. Related Videos. What width should I use? While you do want to get the initial lift off the floor largely as a "press" , you then have to bring shoulders back/hips forward just as it clears the knees while also keeping the knees from coming forward. Reset, pull yourself back down, and follow your coaching cues again. Sumo is a more a technical lift than conventional that requires a bit more thought Imo. # teampeakhp. A pause an inch off the ground and then just at your knees at around 60-70% focus on wedging your hips forward throughout the whole lift. Hey guys. Grip width - This is straightforward. Yea I saw that in Omars vid with silent mike and it helped a lot. Push the Floor Away. Avoid rounding your back as this will put your spine and back muscles under extreme tension. ... Hope some of these cues help, happy lifting guys! Sumo and Conventional Deadlift Slack Pulling Tips One of the best ways to approach pulling the slack out of the bar for the sumo and conventional deadlift is by creating a string of cues … As stated, the … Stupid question, but if you work in hypertrophy ranges for DL do you just a big... Lower back, ass and maybe hammies and quads? In this article, I’ll break down exactly what back angle you should have based on your size and build. You do not necessarily have to take your hands off the bar, but resetting each rep will make you stronger in … 1. Technique is always a valuable tool for a lifter, but in the Sumo it's everything. 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. I’m a 500+ lb sumo puller with a sticking point a few inches from lockout. I know, that's what i've been told. Now select that target weight appropriately. The timing is important as if you try to pull back too soon the bar will get stuck on your legs while your knees aren't locked and if too late, you will get pulled forward. A sumo position shortens the distance of the lift by moving the feet out wider. Try to replicate that. Essentially you “Leg Press” the weight off the floor. One additional set at 12 reps or a complete workout eg 3x12? The sumo is far more technically advanced than the conventional deadlift. Also, a lot of these cues will be primarily focused on conventional deadlifts, as the sumo deadlift will require a much different setup and body position. Instead of 1 smooth motion, break it into 2. The angle of your back will also depend on whether you deadlift conventional or sumo. What kind of set and rep ratios are you running for those block pulls? Here's what you need to think about. Muscle wasting and sumo deadlift cues format present in this fashion therapy industry: Cherie Sohnen-Moe the author is aware of hazards brought up to believing than actually cause instability to fully care for you because you may stress out of thing but this hard steel frame. Given that you're a beginner and failing at lockout on sumo which should be easier you are either starting in a bad position to begin with or are losing position through the lift. Try doing some double paused sumo deadlifts. "Wrote" a new program about two months ago - Combining Jim Wendler's 531 with something like a PPL split. Let’s get started. These cues will apply whether you’re deadlifting conventional or sumo. 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.However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. Each of these is … Stabilizes the lower lumbar for extra safety. What width should I use? ... help Reddit App Reddit coins Reddit premium Reddit … The sumo deadlift does not as you are supposed to be almost upright. http://www.kabukiwarrior.com/ Full weekly writeup accompanying the video is posted every Tuesday on http://breakingmuscle.com/author/chris-duffin Cookies help us deliver our Services. Here’s the most important technique cues you’ll need to know: 1. From the Floor Toes will need to be pointed out, but how much is, again, preference and anatomy. Try it. Lastly, as oxymoronic as it sounds, the deadlift is very much a pushing exercise rather than a pull. Two very common deadlift techniques you will often see in the gym ar... e the conventional & the sumo deadlifts.⁣⁣⁣ ⁣⁣⁣ How are they different? It is largely technical. Then on a final set, put it all together. What have you done to bring up a lagging Sumo Deadlift? There's a chance you're doing something wrong because the top half should be the easiest part of sumo. I've been lifting primarily sumo over the course of my year and two months of lifting now. 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. https://www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/. Try doing some double paused sumo deadlifts. make picking up this object easier and make you capable of picking up heavier objects. I had a similar problem. Semi-sumo deadlift and sumo deadlift variations. S/B/D is currently 365/235/425(sumo) 445(conventional) at 143 pounds. Also, make sure you wear socks. The sumo deadlift a wide-stance deadlift where your hands are on the inside of your thighs. You're going to have a more upright back position, and more vertical shins. What I found, for me, was that my traps are very weak compared to other muscles. Minimize ROM. The only video I could find that was somewhat decent was sumo deadlifting with Ed Coan. The Subtle Cue That Unlocks Enormous Deadlifts. A pause an inch off the ground and then just at your knees at around 60-70% focus on wedging your hips forward throughout the whole lift. The first part is locking your legs out. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Rather, we will discuss the conventional deadlift, where the feet are placed almost directly belo… For sumo deadlifters I substitute the word “spread” for “pull” as it encourages the lifter to spread the floor apart – my favorite cue for initiating the sumo deadlift. I'm not sure if anybody else had the same problem when switching over but my cues were different enough in both lifts that I basically had to relearn how to pull the slack out of the bar and brace. Conventional Deadlift Training Objective. feel like they're cramping when I try it. Press question mark to learn the rest of the keyboard shortcuts. In this article, I’ll break down each of these deadlift cues for you step-by-step. Our intention here is to breakdown the sumo deadlift into 6 simple parts, which, if done correctly, will make mastering the lift a breeze. If you're sumoin' properly, you'll get some scrapin. Hey guys. The Sumo Deadlift is the only lift where technique rivals strength for importance. The barbell is closer to the shins compared to conventional deadlifting. Deadlift Cue #1: Breathe & Brace. The tip I heard was to consider the sumo a 2 part lift. My sticking point in sumo seems to always be right above the knees, and I'm unable to lock out. I had no idea what I was doing today, so I would like to hear what are some cues I should use? Check it out (find the section on Deadlift) https://www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/. I just started doing sumo deadlifts as written on 2suns 5/3/1. The Sumo Deadlift is a quad dominate movement. 0:10. 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. The Deadlift: Not a Great Muscle Builder? Imagine a straight vertical line from the front of your shoulders to the bar. The set-up is the most important part of any deadlift. Let’s break it down - The Sumo Vs Conventional Deadlift⁣⁣ ⁣⁣⁣⁣ SUMO:⁣⁣⁣ Main muscles used: Quadriceps, glutes⁣⁣⁣ Bar position: Against the shins⁣⁣⁣ Stance: Wide stance - outside of arms. Did you look? “Leg Press” cuing is acceptable for the Sumo Deadlift. A key component of the deadlift is to put force into the ground. Toes are pointing out. Do it very light and try and get the “feel” of the torso remaining static, with the head and hips in exactly the same position with … In this article, we will not discuss the sumo deadlift. Your objective determines your choice of Conventional Deadlift Techniques, Olympic Style or Powerlifting Conventional Deadlift. Then you do ONE set using the PRM approach with your target at the end of the cycle. I looked up something and they said sumo should be kind of like a two part lift (bring hips to bar, then bring shoulders back), but my (hips?) Arms are inside the legs, directly below the shoulders, which stay relaxed. If you deadlift 315 don't expect to deadlift 500 or even 405 in 9 weeks. Start with whatever feels natural, and work from there. How much weight (percentages)? The goal of “breathe and brace” is to stabilize your spine. I mean there's not much information about sumo deadlifts. We present to you (or remind you of) 6 of some of the simplest (and best) cues and pointers you can add to your deadlift routine to improve your sumo deadlift form/technique (and ultimatley lift more weight). If you pull at the bar excessively, your lats lose their lock, your shoulders roll forwards, and your hips shoot up, turning a potentially explosive and safe lift into a slow grind.But if you change your mindset about the deadlift from a pull to a push, it can drastically change what your hips and torso do and ramp up the speed you generate. In fact, one of the more remarkable benefits of this exercise is the ability to pack on slabs of muscle on a trainee in record time. You also need to be aware of the vastly different biomechanics of each lift, which affects the target muscles. Ed Coan isn't the only strong guy that pulled sumo. Pulling off blocks or plates reduces the requirement for great hip mobility, and allows you to handle much bigger weights than you would otherwise be handling. Thanks for the tip. -Spread- … Continued 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. I prefer sumo because it just feels more natural to pull that way. In terms of bang for your buck there is nothing quite like the sumo deadlift. By using our Services or clicking I agree, you agree to our use of cookies. I just changed programs two months ago, and thankfully it includes some of the exercises that addresses those weak points. Does anybody have tips to get past this sticking point, I just noticed something very relevant was posted about a week ago, I had bookmarked it. The height of the bar at the top of the lift will vary depending on arm and leg length, as well as placement of the feet. Also make sure that your back isn't rounded, or it will make it hard to lock out. 4. I had no idea what I was doing today, so I would like to hear what are some cues I should use? However, my conventional deadlift seems to yield better results in terms of doing PRs. Odds are you'll be right around there. This is going to be preference and anatomy. CrossFit Seminar Staff member Julie Foucher demonstrates the sumo deadlift. Arms straight down. For conventional deadlifters I use the words “push” or “drive” as it cues the lifter to push the floor away from them – an extremely effective visual cue … The deadlift involves moving heavy weight from the ground until the hips and knees are extended. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. 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. "Hips back" is a cue that works great for many people when it comes to coaching deadlift variations, box squats, toe touch progressions, and a host of other exercises requiring a good hip hinge. And less range of motion means less total work done by the muscles. Sumo deadlift cues: The stance is about twice the shoulder width. (Video: 9:30 mark.) Oh my god thank you so much! (Video: 11:24 mark.) So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. It’s fair to say it would be a shorter list to name the muscle that don’t assist with this lift compared to the muscle that do. Also you have to be approaching technical failure. One last coaching tip for the sumo deadlift. Sumo is a more a technical lift than conventional that requires a bit more thought Imo. My recommendation for you is find a weight that you can conventional pull for 6-8, and cut it in half, then do sets of 8-10 reps sumo, and focus on a specific "cue" each set. A good starting point is going to be shins touching the rings on the bar. Sumo is a more technical lift then conventional. Positioning for sumo is different than conventional. I will definitely be using this for future reference. The sumo deadlift can be used as a regression for the conventional deadlifts and/or assist beginner lifters in learning proper hip flexion and extension mechanics in the deadlift. First you train your deadlift using the strength-skill approach. It's not just, "Pick that bitch up". Using the cue "squeeze the orange in your armpits" has been a game-changer. 3 heavy days, rest, and 3 lighter days. I found those cues helped. Once you lock your legs, then pull your shoulders back and hips through. Hi! I just started doing sumo deadlifts as written on 2suns 5/3/1. That being said, AlphaAgain covered it pretty damn well. Sumo block pulls – lots of lifters, strongmen in particular, avoid the sumo deadlift but it is a great way to bring your posterior chain up to scratch. I incorporated block pulls as my main deadlift variation for the past couple months along with shrugs 2-3x/week and it seems to be working. Press question mark to learn the rest of the keyboard shortcuts. Here are the best cues to ensure that your sumo is set for success: -Hips- Keep them low and open up the groin to maximize leverage. I mean there's not much information about sumo deadlifts. WATCH: How I Made It Easy to Rep A 1000-pound Deadlift As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. Spread the floor, squeeze the glutes, pull the bar into your crotch, and lock out the knees. What kind of program/template are you currently running? In a conventional deadlift, you will have slightly more forward lean when compared with a more vertical back position in the sumo deadlift. The only video I could find that was somewhat decent was sumo deadlifting with Ed Coan. Take Your Stance” The first thing to ensure prior to lifting the bar is our foot position. The sumo deadlift has a much shorter range of motion (estimated to be 25-40% less than the standard deadlift in one study). Does anybody have tips to get past this sticking point, so I can actually pull sumo as a main focus? For those with less-than-stellar "movement awareness," I prefer to give a slightly different reference point.

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