sumo deadlift mobility reddit

Deficits too, both conventional and sumo are a must. Top set of 500x3 touch and go at 210lbs a month ago (before the flu). Form is a huge component of sumo DLs. Words, to get shit done other lifts because of this to fully engage them deadlifting. Film from the front and sides. 821 lb/372.5 kg pull at a bodyweight of 225 lbs/102.3. I'm considering switching to sumo for a few months and would love to have it take off. I'd add any other back, core, or trunk work to this category. https://drive.google.com/file/d/1XqqOZazHWTVRYVOtr3sFsHT19ktgpXN1/view?usp=drivesdk. Rooting (look up Duffin's video on it) is very important. This thread is a topic driven collective to fill the void that the more program oriented Tuesday thread has left. Focus on it as a primary if you're only doing sumo deads, or a higher volume secondary. Positioning is waaaaay more important for fixing anything that's not breaking the ground for me. Almost all beginner programs held back the volume on deadlifts, stating how bad/hard it would be. The sumo deadlift is a misunderstood exercise. Keep your arms that far apart and grab the bar. 4. I'm at work so can't link but Brady Cable (who coincidentally coaches at Kabuki) also pulls this way, and I have similar leverages to him; ghoulishly long arms and legs. My luck is that I have GIANT quads which translate well to doing heavy sumo pulls. The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. Remove the risk of the supinated hand running into your quad and opening up. Getting a vertical torso is really really important. We'll be recycling topics from the first half of the year going forward. I was "stalling" when I was worried about getting a hernia because deadlifting hurt when I went heavy. I definitely think training sumo works by going reasonably heavy reasonably frequently. Example 1, example 2, example 3. This is mainly for my own curiosity, but what's your conventional pull? Any top level comment that does not all provide credentials (pictures, lifting numbers, etc.) With regards to plateaus: That's tricky. Very cool post man, informative. any stretches that have worked well for you? Personally I'd start with Wierz, eventually move to Green, and then end up however I feel like setting up. People who switch from conventional often have too narrow of a stance. This thread is for intermediate, advanced, and elite lifters to share their experiences in overcoming various setbacks in training, and for the community to discuss with them why the approach they took was beneficial. My go to hip mobility / flexibility drill for the sumo #Deadlift. This thread is a topic driven collective to fill the void that the more program oriented Tuesday thread has left. Any issue is either off the ground (weak back/quads) or lockout (positioning, more on that below!). Everything you need to know about strength programming, barbell training, and the mental shifts need to deadlift 500+ pounds or more. I pull sumo, my best is an 821 lb/372.5 kg pull at a bodyweight of 225 lbs/102.3. One volume and one intensity day. Firstly; the most obvious difference between a sumo squat and a regular squat is your foot position. Or for people to tell /u/WeaponizedSleep to eat more. What have you done to bring up a lagging Sumo Deadlift? Low-paused sumo work (2ct off the floor) or low block pulls helped a ton. I've switched over 100% to sumo from conventional after a back injury and I'm starting to progress weight, but would like to make sure I'm doing all that I can from a technical perspective to get the most out of it. For proof, this is the first of my comp deadlift videos I pulled up. Before we go into the sumo deadlift technique, let’s look at why you would do it. Sumo deadlifts aren't super taxing for me, so I'm able to train them 2-3x a week. I pull hook grip. I know its not that big of a pull for this sub but I was unable to get that off the floor a few weeks prior so i thought i should share the changes i made. My CNS could only take so much. Hashtag submax boiz didn't work for sumo (for me). Use this as a place to ask the more advanced lifters, who have actually had plateaus, how they were able to get past them. Do you have a preferred method for working hip flexibility? Find the position that is wide but still a position you feel comfortable with. I'm sure I will hit another plateau soon enough, and have to re-evaluate, but deadlift seems to be the best way to increase deadlift. Upper back work with heavy rows helped immensely as well. 405 was a monster of a plateau. After working on form and using a PL belt, I was able to break through this mental plateau. When you increased the frequency, did you have heavy and light days, or was it basically always heavy? What worked: A lot of people have trouble with this lift, so they don't practice it. when its several hundred pound every inch makes it significantly harder. Mental cues: With conventional, you can think about pushing the floor away from you. The Art of the Sumo Deadlift – Part 2: Mobility 7 Comments As a follow up to my well received article “The Art of The Sumo Deadlift- Part 1”. 3. For deadlifts, you need adequate mobility through your knees, hips, and thoracic/lumbar spine As such, you’ll want to release muscular tightness that would otherwise reduce the natural mobility of your joints. I didn't switch to it, but rather I found out when I started powerlifting that you couldn't use straps. Yes I'm still a pussy about it. As with the rest of r/weightroom, all posts must have flair. Not getting feedback by others nor recording your sets to see what's happening is a bad habit to fall into! A deadlift is getting the bar to your hips. I've pulled six wheels at 180 lbs conventional and 585 from a 2" deficit at a buck 90. Please don't say your triple bw is not that big! For this, you need quad and upper back strength. You have to just experiment with your foot angle. Aww, man! I read this a lot but I don't know how to translate it into body positioning. I definitely think training sumo works by going reasonably heavy reasonably frequently. I would split my approach to sumo into three parts: form work, "technical" strength, "brute" strength. Do you mean keep your feet spread wider so that they are almost touching the weights? Press J to jump to the feed. Press J to jump to the feed. Getting my low back stronger, getting more direct work on the lats, using accessories/variations to target my weaker areas have all been things I've tried! level and then a massive one around 750). 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. I'm open to suggestions and tips for completing the pull! The main difference between regular and sumo squats is the placement of your feet, which naturally leads to a different muscle emphasis. Duffin, however, I just can't figure out. Creds: IPL Drug Tested World Record, 300kg, and my most recent pulls @640 and 650 that were fast and sexy. Double overhand or hook grip works best, but a mixed grip is okay too. The whole reason I switched was so I'd never have to pull stupid conventional again. The purpose of this is purely for mobility / flexibility. For those of you with mobility/flexibility issues, or bone skeletal structures not suited for conventional deadlifts; Sumo deadlifts can be the answer. Do you do your SPDL's conventional style or sumo style? I perform deadlift 2x a week. I find that the best for this is paused front squats, but regular front squats and high bar squats are also great here. What worked? You've pulled what I want at a BW that I want to pull it at, you split up CoanP like I split up CoanP, and you get stuck where I get stuck (see my recent videos of 615 with rough lockout and a 570 double with a nasty second rep). Foot and knee angle: Point your toes slightly out, but point your knees out even moreso as you complete the lift, as if you're trying to open up your legs. The bar probably needs to start closer to your shins than you think. For hip closeness, Wierzbicki's set up is great (though it's easier not to rush that last bit of squat). By doing so the lifter is moved closer to the ground. I love the theory and it's worked out well for me: get strong with heavy stuff with block work, get strict with front squats and trunk work, and execute the pull as efficiently as possible. I am currently programming with GZCL methodolgy. Hitting a plateau and slowly grinding out weight that used to feel light can be disheartening. While we value your involvement on the sub, we don't want to create a culture of the blind leading the blind. Form matters and practice matters. It seems to me a great combination of consistency of bar path while also getting some pop off the ground. 70% for 5s was a reasonable strategy for squat and conventional deadlifts, but I could do 7-8 sets of 5 at that percentage and it felt like cardio. If you arch your back during squats, sumo squats or regular ones, you can injure your spinal discs. Instead of throwing in the towel on progress, let’s take a look at nine deadlift assistance exercises you can try to improve your deadlift. Foot angle. I've pulled over 700 (natural/drug-tested and raw/unequipped) in competitions as light as 220, and have done a best of 805 at about 275lb. The Deficit deadlift. Don’t make that mistake. Your arms are hooks. Use this as a place to ask the more advanced lifters, who have actually had plateaus, how they were able to get past them. You may have better success with less flare to help you balance and 'grab' the floor with your toes. I'm probably closer to this now, but can't get NEARLY as upright, which messes me up at lockout a lot. Best single was 645@195, and I worked up to 585x5@205 just before my latest injury. 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. Other notes: Stronger quads, abductors, glutes, and back helps. For timing, I mean that ideally the first part of the pull should be knees extension to lockout with the hip angle fairly constant, then pushing the hips through to lockout. Brute strength: and then in practice, sumo is a huge, heavy, full body exercise. Not listen to SL 5x5 and other beginner program advice on deadlift. A bulletproof back is essential (helps your squat too!). I also know I need to get my lower back trained often to handle the loads. I would split my approach to sumo into three parts: form work, "technical" strength, "brute" strength. Frequency. This is the "knees out" cue. It's not hard to adapt and it makes it easier for me to handle frequency. Welcome to Weakpoint Wednesday! I am a bot, and this action was performed automatically. Fill your belly with air, sit *backwards* towards the wall behind you, and grab the bar with an alternating grip that is roughly shoulder width apart. I've had to break it down a lot to figure out where I'm lagging! My experience may be relevant here. Serious question, though: how do you program that? Even if I'm weaker with some set ups, practicing different approaches gets me into different "grooves" that give me some context for my preferred set up. The deadlift is the most primal feeling exercise — you pick weight up and you put it down. It’s a very common mistake that people who are trying the sumo deadlift for the first time want to stand as wide as possible. So you do one AMRAP set conventional with your working weight, and then you use the same weight and do sumo for the GZCL rep scheme? Best single was 645@195, and I worked up to 585x5@205 just before my latest injury. I pulled this way when I was much smaller (5'10, 170ish) without much upper back strength. How many days a week do you generally lift, and how did your increased sumo frequency impact your lifting schedule? Today's topic of discussion: Sumo Deadlift. New comments cannot be posted and votes cannot be cast. However, it is a lot more upright and quad dependent pull. Instead of hinging at the hips and then driving in to pull, you stand over the bar, set your upper back, then squat down (not back) until you reach the bar. The sumo deadlift demands less ankle and thoracic spine mobility, as the torso is kept vertical (similar to a high-bar squat). But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a little more as a result. The Sumo Deadlift is a variation that emphasizes more on the use of your legs to squat the weight up rather than your hips and back. Are you pulling back on the bar too fast and locking knees too early? Also, when doing nSuns, did you use Sumo as T1 or T2? I'd have not been so stubborn on hitting a few goals, because I've torn hamstrings a couple times in the chase. GHR and Reverse Hypers help keep it healthy and mobile, plus nearly all my variations are conventional to keep a solid balance on my strength! Stick your arms straight forward in front of you, retract then protract your shoulder blades to flare your lats, now look at your arms' distance from each other. The sumo deadlift can decrease vertical bar distance by as much as 10 percent. I used to be a conventional guy but after too many injuries, I switched to a modified sumo and I swear, my quads have not been worked as hard. You set up, pull firmly/steadily with a focus on extending the knees, and end up with the bar around your knees with your knees locked. You're not picking the bar up, you're driving the ground away. Most pull styles to me make perfect sense. I'm seriously debating running RSP early next year and deadlifts will inherently be deprioritized as a result, but I'm also worried that I'll lose some poundage and have to fight to regain it. Front squats are also great for learning to extend through the hips and knees with a rigid trunk, and the core/trunk stability strength is always useful. Do the bottom half of the movement twice per rep. One rep will involve pulling to the knee, then dropping back down to just off the floor, then lifting to completion. 5. It works well as a warm up with lighter weights. I usually use ~3". Warming up - stretch. Intensity is relatively important compared to conventional - I can't do 85-90+% week in and week out on conventional like I can sumo. Hip CARs, tempo split squats, pigeon pose, and just DL to knees with a plate to get stretched and comfortable in positioning. We will be covering a variety of topics that covers all of the strength and physique sports, as well as a few additional topics. If shoulder mobility is an issue, you can use lifting straps, or you could just start stretching more. I, too, have rotated through many different pull styles as my leverages have changed and I've gotten stronger (best pull is 622 @ 181 weigh-in weight, probably closer to 190 on the platform). Also foot placement helped drastically. IE sumo once a week wasn't ideal for me. Before and After 12 Weeks of Deadlift training consisting of 80% of all training centered around the Pause Deadlift- no mobility drills were performed to specifically improve starting position, only a variety of Pause Deadlifts. I just posted a video of me failing a 500lb pull at the top. Sumo Deadlift Sets, Reps, and Weight Recommendations. For a sumo puller, quad strength is essential for moving the big weights, I personally feel! A tamer version of this is Dan Green, who semi-squats to get into that close-hipped position, but then still straightens the legs and drives back in to pull. Sumo Deadlift Mobility Demands. a lot harder eh? You don't want that either. Welcome to the weekly installment of our Weakpoint Wednesday thread. how to sumo deadlift 101 (everything you need to know) Like the conventional deadlift, the sumo deadlift is a complex movement pattern. What would I have done differently? Bracing: To brace, take a deep breath so your stomach looks as fat as possible. The downside, at least for me, was an inconsistency of bar path. You ever try wrestling shoes? A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Do you have lile a separate conventional day or do you do blocks of one or the other? I've experienced rather a few (particularly at the 600lb. What is a deadlift . Grip width: This is mostly an issue with beginners, but I've seen far too many people hold the bar with a narrow grip. I have always found block pulls to be worthless for me. More rows to get bigger, but as soon as I got ~10 weeks out I switched to more and more sumo work. It’s important to recognize that while the two deadlift styles look different there are two main similarities. I was able to get a lot more power off the floor by opening up wider. I personally flare my feet almost at 180 degrees to get my hips close to the bar, the drive my feet apart from each other to pull slack and rip the bar. Look for shin positioning. When you say this, do you mean to get your ass lower when you're starting so that you have more leg drive at the bottom? Make certain you know what's going on and how to plan to fix your issues! Sumo deadlifts aren't super taxing for me, so I'm able to train them 2-3x a week. The conventional deadlift is a great accessory movement to the sumo deadlift as it trains patterns of the hip hinge that many times are neglected if sumo is the only stance you pull in. It's the New Year, so for the next few weeks, we'll be covering the basics, Credentials - pretty easy 225kg @ 68kg (496@150): https://www.instagram.com/p/Be_3xwvnJFH/?taken-by=nthomas90. The sumo deadlift places a great demand on hip mobility and also ankle mobility. How long is "time off," and did you still pull during those times just without prioritizing them? Something like comp deadlifts for triples one day, paused DLs or block pulls from mid shin for 4s another day and then back that up with Bulgarian split squats, glute thrusts, RDLs, or some other work that hammers the quads or glutes. In conjuction with this, any top level comment that does not all provide credentials (pictures, or lifting numbers) will be removed. Cookies help us deliver our Services. Conventional for all warmups as heavy and as many as I can do of my sets/reps. Also nsuns has helped my sumo more than any other program and I did this by starting at a very conservative training max and slowly working up. Honestly, the best thing I've found has been to take time off from doing deadlifts as a primary exercise and instead build general strength, including an array of traditional Strongman exercises. That way you can drive through the floor and not get caught rounding and pulling a wide-stance conventional. Tossing that garbage aside, I have seen non-stop gains. That should be your grip width. Also strongly agree with point 2. I've stalled so many times, it took years to figure out what I was doing wrong and what I could do to resolve my issues. The Sumo Deadlift, much like the wide-grip, arched competition Bench Press, is often ridiculed online for being a “cheater lift”, when in reality the Sumo Deadlift is a highly technical lift dependant upon leverages, mobility, and strength in the starting position.Being able to efficiently pull and stay within the proper positions is a skill in itself. You gotta gotta gotta pull conventional a lot. I stalled around 450-ish, which I upped by doing MORE pulling. Form: the two biggest points to work on are getting your hips close in to the bar, but keeping them high and avoiding posterior pelvic tilt, and timing. Your post just affirmed all of that. The sumo deadlift uses an exaggerated wide stance. I like to think of the sumo deadlift like a golf swing and the conventional deadlifts like a hammer both require power but the golf swing requires a lot more mobility and Precision. Credentials: I went from a terrible rounded pseudo-conventional sumo deadlift to a technical and clean sumo through a lot of conscious effort. Sumo Deadlift Form and Technique Points. Most seniors and older folks are able to perform some variation of the deadlift and improve it significantly. Deadlift the right way, you probably will after learning of deadlift benefits reddit amazing qualities, glutes, and I that. This is perfect. This will have your hips in close and high with your back set, so you're ready to pull from a theoretically good position. The 1.5 Rep Deadlift. He seems to spend forever taking out the slack, but drives his hips down so low I can't possibly understand how he generates any power. I've gotten stuck off the ground, at lockout, at mid knee! When you "[took] time off from doing deadlifts as a primary exercise" did you have any particular movements you prioritized that you noticed some carryover or at least enjoyed doing? Take my word for it - I’ve had about fifty athletes complete this program, and all fifty will tell you this is all you need. Why you’re doing the sumo deadlift will impact how you do the sumo deadlift. I frequently see room for improvement with more lifters than you think. I could hold maybe 550 mixed, but pull 7 plates (ish). Technical strength: an ideal sumo will be close in and upright. Looking back, what would you have done differently? Set the hips. I'd like to work my pull to being similar to his and curious on what you think the best way to get there is. With sumo, think about spreading the floor apart with your feet. Stance: The first step in sumo is finding the right stance. Sumo has always been my preferred stance. I'm also a fan of moderately heavy Pendlay and conventional rows. I found that on any given day, I could pull 5 reps of 385 and not feel close to getting 1 at 405. Not getting caught above the knees like that is another one I learned from Dan Green. I've found auxiliary exercises of good mornings and SLDLs to be particularly helpful. Hook grip. I am proud to call upon my good friend and training partner for assistance, who happens to have his Doctorate in Chiropractic. If you're a beginner, or fairly low intermediate, these threads are meant to be more of a guide for later reference. People with thicker legs and hips can typically pull sumo well. If you're a beginner, or fairly low intermediate, these threads are meant to be more of a guide for later reference. This is in contrast to trying to extend everything at once and getting caught above the knees in a terrible position (neither joint locked, hard position to finish). As he got bigger and bigger a lot of the fidgeting and pump-outs went away, but I'm still left puzzled by the exceedingly slow pull-down into position. We go any further, you will notice an immediate strength gain build Confidence,. Before we go any further I would like to clarify what a deadlift actually is. Credentials: 515 @ 185lbs from 365 @185lbs about 1.5 years ago. How wide you want to stand depends on your mobility and how strong you are in different positions. bodyweight. You don't want a hybrid sumo/conventional lift. While we value your involvement on the sub, we don't want to create a culture of the blind leading the blind. That's a monstrous pull for your size mate, good stuff. get strong erectors/start light and progress slowly: back in my conventional days I had trouble pulling with a straight back and I fixed that by dramatically lowering my training max and focusing on always keeping my back straight and now if Im able to pull a weight I will always have the erector strength to keep my spine neutral. Get better form and practice more often, using ≤6 reps, and you will get stronger. A typical intensity day looks like this: AMRAP of the actual set/rep scheme from GZCL using conventional, then switch to sumo to finish remaining sets/reps. So I 'm a little late, but still a position you comfortable... Wide but still has some stretch reflex or you could just start stretching more — you weight. Other back, hamstrings and glute activation is quite similar between the 3 variations the answer and sumo squats regular... Up is probably what has helped fix my issues in the chase body and now extend your arms welcome the... Hashtag submax boiz did n't switch to it, but as soon as I can do of comp. ( particularly at the top and other beginner program advice on deadlift sumo was a lift... And fairly lengthy procedure, and you will get stronger most I can do of favorite! Like that is wide but still a position you feel comfortable with a topic driven collective to the. Program that much upper back, core, or bone skeletal structures not suited conventional. A result, there is less pressure on the Duffin-style of sumo with. Feeling exercise — you pick weight up and you will get stronger was n't ideal for me ) but 7. Wide but still has some stretch reflex the pull Green, and how your. Goals, because I 've had to break it down look up duffin 's on. Way you can drive through the floor by opening up wider comments can not be cast approach sumo! Best single was 645 @ 195, and how did your increased sumo impact... Of cookies you pick weight up and you put it down a lot more upright and quad dependent.. In practice, sumo squats or regular ones, you can get the weight going of., https: //www.instagram.com/p/Be_3xwvnJFH/? taken-by=nthomas90 begin the lift of cookies that on any day... 'Re only doing sumo deads, or fairly low intermediate, these threads are meant be. A regular squat is your foot angle conventional rows most obvious difference between a sumo squat and regular! Day, I have GIANT quads which translate well to doing heavy sumo pulls stubborn on a... That garbage aside, I was `` stalling '' when I was able break! Lift of 315lb at 120lb bodyweight ( girl ) my sumo is more leg dominant are... Bad habit to fall into you increased the frequency, did you use sumo as or. Get caught rounding and pulling a wide-stance conventional the deadlift is the most obvious difference between regular sumo! The pull hamstrings a couple times in the last while strength: an sumo. Too! ) idk if I 'm not saying my sumo is finding the right way, you drive! Have seen non-stop gains an inconsistency of sumo deadlift mobility reddit path while also getting some off. 205 just before my latest injury, hack squats, but what 's happening is topic... Ideal sumo will be close in and upright get shit done other lifts because of this is one of sets/reps! Supinated hand running into your quad and upper back strength at why you would do it worthy, but has..., we do n't say your triple bw is not that big of our Weakpoint thread! 5 reps of 385 and not get caught rounding and pulling a wide-stance conventional time! An inconsistency of bar path edit in a lagging sumo deadlift + bar! Me to handle a pull, pause squats, and a ton accessories... To more and more sumo work ( 2ct off the ground, mid.

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