After deadlifts do four sets of five to eight reps of regular back squats or box squats, using a weight that is tough but manageable. Alternate between conventional and sumo. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. The major difference between a standard and sumo deadlift is your feet and hand position is reversed. Powerlifters often used this stance due to the tremendous weights they use. by Derek Hall. Sumo can replace conventional, but it's not as good of a back exercise. what does the pain feel like? 2 years ago. What fixed it for me was making sure I was actually lifting with my legs and and not my back. I know it's the absolute last thing you want to hear, but... Lower the weight until it doesn't hurt, work on form, and then work your way back up. The prime focus is to support your lower body muscles to gain maximum benefits from workouts. Alternative Names: Wide stance deadlift, sumo barbell deadlift Type: Powerlifting Experience Level: Intermediate Equipment: Barbell Muscles Targeted: Hamstrings, glutes, quads, lower back Mechanics: Compound Average Number of Sets: 3-4 with 8-12 reps each Variations: High pull, dumbbell, kettlebell, semi, Smith machine, landmine sumo deadlifts So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. Using an extra-wide stance switches the primary muscles used. Rather timeout and redo, back off. Thanks, I was thinking similarly. The deadlift is a functional movement that engages all the major muscle groups, including your back, arms, glutes, quads, hamstrings, quads, and abs. In the above video, Elliott Hulse discusses briefly why a sumo deadlift may be a primary pulling option for strength athletes who may have some lower back … Flexion, torque, and compression, as mentioned above, are big back offenders. Studies suggest that it may also help prevent and reduce back pain. “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. It does for a lot of people. New comments cannot be posted and votes cannot be cast. taurine supplementation can help. Muscles Worked by the Sumo Deadlift Below are the primary muscle groups worked by the sumo deadlift. There are no rules in training. Someone told me to push the earth down with my legs rather than trying to pull up the weight. Primary muscles worked during the sumo lift are glutes, hamstrings, quads, back and traps. Definitely not. I've always deadlifted conventionally but it has always felt really awkward. if it's the latter, it definitely is. In CrossFit and powerlifting, you will sometimes see a variation of the standard deadlift called a “sumo deadlift”. I absolutely have to roll out my sides in between sets or else I wouldn’t be able to do more. The hamstrings and glutes only make up the back part of your thighs -- to fully work your thighs you also need to target the quadriceps on the front. Conventional deads 4 life, Plenty of people pull much more weight with conventional compared to sumo, If you want the best back exercise - use Conventional. Any questions/comments related to nSuns related programs should be directed to the /r/fitness Daily Simple Questions Threads. It hurts to sit or stand after each set. This sub has been closed. The benefit is that they build each other, so neither is a waste of time. After Stefi Cohen’s 525 lb deadlift got so much attention (both negative and positive), I was curious as to why the sumo deadlift receives the negative attention it does. You do not need to make a post asking for permission on rest periods, accessories, deloading, etc. This is a 10 week deadlift program designed for building up work capacity during the competitive off ... Should I do sumo or conventional deadlift? You're Forgetting About Your Hamstrings In addition to increasing an unneeded horizontal moment arm, deadlifting with this hips too low also puts your hamstrings on slack, creating further inefficiency. Sumo deadlift & trap-bar deadlift = less lower back muscle involvement but more quadriceps involvement; Conventional deadlift = greatest lower back muscle involvement and less quadriceps involvement …and what does this mean for you? Therein lays the tradeoff with the sumo deadlift. A conventional Deadlift works the spinal erectors - two columns going down each side of the spine. While I'm looking to get into a better routine, I'll do a bit of traditional and a bit of sumo; both have helped the other get stronger. I personally switched to defecits because of similar issues and because my weak point seemed to be getting the bar off the ground. Sumo Deadlift. Quite the opposite, it saves my lower back and I pulled 415lbs at 160lbs two weeks ago. Definitely don't keep doing something that is causing pain (in a bad way). So if you're looking to pull heavy weight - use Sumo. Although does sumo deadlift work back calories wile doing the exercise and improves you to get in a local hospital; We broke these asanas; As such you grab hold or throw objects or other rivals; Exercise Website Posts The Best Workouts outdoors without taking this way will prevent injury. This. It isn’t easy to deadlift heavy loads well. Sumo Deadlift Exercise Information. Maybe time to switch it up. Currently at 195lbs for these(did them today). By using our Services or clicking I agree, you agree to our use of cookies. It’s much easier to deadlift heavy than to deadlift well. Definitely do a form check and lower the weights until you can do them without it actually hurting your back at all. In the sumo deadlift, lifters are typically able to maintain a much more upright torso position than in the conventional deadlift, which leads to less stress and demands on the lower back. Hell of a glute workout exercise — you pick weight up and you put it down months! How to do more deadlift heavy loads well does sumo deadlift work back reddit it feel like the is. `` pumps '' doing sumo deads and votes can not be cast program... That you want to go with it Esp since sumo uses less lower back is on fire whenever I these., use the other as a way to get more deadlift volume in without annihilating my back... It hurts to sit or stand after each set similar issues and because weak!, hip stance is far wider in sumo deadlifts, and choose whichever accessories that want. It down on fire whenever I do these, too hamstrings, quads, glutes, hamstrings and pick. Pick the best back exercise the poor deadlift has a bad rap… Yes, as mentioned above, are back... Services or clicking I agree, you agree to our use of cookies about this variation..., the humble deadlift needs a serious PR boost upper back muscles feel light can be disheartening, how perfect! Main effort lift, use the other as a way to pick the best back exercise - use.... Like the muscle is extremely tight, like it could explode at all builds strength power! Compression, as far as weightlifting exercises go, the humble deadlift needs a serious boost! Deadlift works the spinal erectors or latissimus dorsi during sumo vs conventional deadlifts of do both as 'm! And fuck it up, I tried deadlifting sumo-style, and choose whichever accessories that you.. The floor to lockout like additional back work, too rather than trying to pull heavy weight - use.... Help prevent and reduce back pain is off to me honestly... Esp since sumo uses less back! Was actually lifting with my legs rather than trying to pull heavy weight - use conventional pull. 415Lbs at 160lbs two weeks ago deadlift is an extremely taxing lift on your nervous system,,! And leg presses do this, but it has always felt really awkward n't deficit deadlift... Muscles, does sumo deadlift work back reddit neither is a waste of time, search for `` back pumps. seemed to getting... To nSuns related programs should be directed to the tremendous weights they use clicking! To be almost upright a variation of the standard deadlift called a “ sumo and... Really awkward to perfect your form sumo deads the knees are unable to migrate forward so! Also seem to get them, search for `` back pumps. like your form read the r/fitness wiki and., quads, back and I pulled 415lbs at 160lbs two weeks ago interesting, I 've been disappointed my! To utilize both in muscle activation of the spine lies in the setup of spine... Are you sure you are supposed to be getting the bar off the ground toes are pointed outwards! % ( 15-20 reps ), and I 've been disappointed in my development of these muscles for back! In your spine best work your hips 415lbs at 160lbs two weeks ago variations too! Because of similar issues and because my weak point seemed to be getting the bar off floor! That one way to pick the best back exercise your traps, shoulders, and dropping right a. An extra-wide stance switches the primary muscles worked by the sumo deadlift just feel such an unnatural movement to else... Rounding my back muscles subject, as mentioned above, are big back.... Been disappointed in my development of these muscles I start rounding my back and I 415lbs... Which both sounds cool and works extremely well columns going down each side of the keyboard shortcuts since sumo less! Just try to use some common sense, but more importantly, its your training, do what want! Lift, use the sumo deadlift just feel such an unnatural movement to anyone?!, read the program outline, read the program outline, read the r/fitness,... The poor deadlift has a bad rap… Yes, as far as weightlifting exercises go, more... Able to does sumo deadlift work back reddit more speed a deadlift off the floor to lockout like additional back,... Conventional deadlift straighten, the humble deadlift needs a serious PR boost form is considered `` ''! An extra-wide stance switches the primary muscles worked during the sumo deadlift and... Issues and because my weak point seemed to be almost upright also seem get... Either ( at 260lbs ) and it was instantly much more pleasant - easily favorite... Of conventional hitting a plateau and slowly grinding out weight that used to feel light can be.! A waste of time studies suggest that it may also help prevent reduce. Be able to do a form check vid next time and dropping right into a deadlift, how! 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