sumo deadlift hamstrings reddit

The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. 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. The extensive stance inside the sumo deadlift transfers … If I go lower my glutes and hamstrings lose some tension and breaking the floor gets even harder. Yeah i am going to add some extension work as others pointed out too. hide. Whether this is because they've got stronger lower backs vis a vis quads or hams, or for whatever other reason I do not know, but that's what I'd see and I'd love to get your guys' thoughts on it. This will work your quads and your hamstrings more than … Just try to use some common sense, but more importantly, its your training, do what YOU want. or RL name (besides Brandon) to see your vids? This sub has been closed. If … Raising your toes will lengthen the calves and hamstrings. Would lower back pain right after the set be appropriate? I don't really pull sumo but when I do I focus on more like keeping the t-spine rigid the same way I would during a front squat. Settings. best. The sumo deadlift is an exercise becoming increasingly popular in the strength and conditioning environment, both for improving physical performance and as a potential rehabilitation tool. 4 A lot of people have it from us sitting all day so there's a good chance it's affecting you. ._3gbb_EMFXxTYrxDZ2kusIp{margin-bottom:24px;text-transform:uppercase;width:100%}._3gbb_EMFXxTYrxDZ2kusIp:last-child{margin-bottom:10px} I'd love to contribute more but I'm on mobile at the moment. The sumo deadlift is a deadlift version often utilized by diverse lifters, athletes, and report setters. I'd say Chris Duffin is definitely one of the most technically proficient American sumo deadlifters AFAIK. Standard Deadlift vs Sumo Deadlift. I tend to pull somewhat wide but my feet never the touch the plates that's for sure. Long femurs, long arms and a shortish torso means these guys are almost pulling a wide stance conventional (I don't say this pejoratively by ANY MEANS, the hips are just further back). Any questions/comments related to nSuns related programs should be directed to the /r/fitness Daily Simple Questions Threads. For stronger lower back I usually go for front squats, hyperextensions, good mornings, supermans and couple stretches (cat, dancer..) Targeting core is also good idea. Press J to jump to the feed. 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. Spinal erectors are involved. Conventional pulls are generally for taller, lankier lifters with long arms and legs. The sumo deadlift really is a hybrid between the two. .FIYolDqalszTnjjNfThfT{max-width:256px;white-space:normal;text-align:center} ._1PeZajQI0Wm8P3B45yshR{fill:var(--newCommunityTheme-actionIcon)}._1PeZajQI0Wm8P3B45yshR._3axV0unm-cpsxoKWYwKh2x{fill:#ea0027} report. You can wedge yourself further behind the bar and lever better. Sumo still hits your back, but it takes some of the load off your lower back from the floor. I tried to ask about sumo deadlift form in the daily thread today, but given the absence of response, I thought I'd try to flesh my thoughts out into a more fully formed discussion so as to justify making a full thread. Rows, pullups, and deads are enough. That really depends on your biomechanics and which style of deadlifting you are strongest on. Might need to look at my form. The lower back doesn't work as hard, and the hips, hamstrings and quads pick up the slack. The conventional deadlift, on the other hand, like the low bar squat, makes use of an initially elongated hamstring that better contributes to hip extension than the sumo deadlift. 87% Upvoted. .s5ap8yh1b4ZfwxvHizW3f{color:var(--newCommunityTheme-metaText);padding-top:5px}.s5ap8yh1b4ZfwxvHizW3f._19JhaP1slDQqu2XgT3vVS0{color:#ea0027} You want to externally rotate as much as possible and have very tight lats (while showing your chest). Right now, im working on trying to develop my hips and glutes and hip mobility so that my knees are able to keep outward instead of caving slightly. It’s not a back exercise. .LalRrQILNjt65y-p-QlWH{fill:var(--newRedditTheme-actionIcon);height:18px;width:18px}.LalRrQILNjt65y-p-QlWH rect{stroke:var(--newRedditTheme-metaText)}._3J2-xIxxxP9ISzeLWCOUVc{height:18px}.FyLpt0kIWG1bTDWZ8HIL1{margin-top:4px}._2ntJEAiwKXBGvxrJiqxx_2,._1SqBC7PQ5dMOdF0MhPIkA8{height:24px;vertical-align:middle;width:24px}._1SqBC7PQ5dMOdF0MhPIkA8{-ms-flex-align:center;align-items:center;display:-ms-inline-flexbox;display:inline-flex;-ms-flex-direction:row;flex-direction:row;-ms-flex-pack:center;justify-content:center} I have shied away from it for years and decided today at the … The sumo deadlift was identified as being more effective at activating the quadriceps, inner hamstrings and tibialis anterior muscles compared to the conventional deadlift. This is beneficial because it allows you to alter your workouts to fit your desired outcomes. … But you’re right that sumo and other versions of deadlift hit the legs (usually hamstrings) a lot harder than they hit the low back. ._1zyZUfB30L-DDI98CCLJlQ{border:1px solid transparent;display:block;padding:0 16px;width:100%;border:1px solid var(--newCommunityTheme-body);border-radius:4px;box-sizing:border-box}._1zyZUfB30L-DDI98CCLJlQ:hover{background-color:var(--newCommunityTheme-primaryButtonTintedEighty)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:hover{color:var(--newCommunityTheme-bodyText);fill:var(--newCommunityTheme-bodyText)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active{background-color:var(--newCommunityTheme-primaryButtonShadedEighty)}._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{background-color:var(--newCommunityTheme-primaryButtonTintedFifty);color:rgba(var(--newCommunityTheme-bodyText),.5);fill:rgba(var(--newCommunityTheme-bodyText),.5);cursor:not-allowed}._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ:hover,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{border:1px solid var(--newCommunityTheme-body)}._1O2i-ToERP3a0i4GSL0QwU,._1uBzAtenMgErKev3G7oXru{display:block;fill:var(--newCommunityTheme-body);height:22px;width:22px}._1O2i-ToERP3a0i4GSL0QwU._2ilDLNSvkCHD3Cs9duy9Q_,._1uBzAtenMgErKev3G7oXru._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._2kBlhw4LJXNnk73IJcwWsT,._1kRJoT0CagEmHsFjl2VT4R{height:24px;padding:0;width:24px}._2kBlhw4LJXNnk73IJcwWsT._2ilDLNSvkCHD3Cs9duy9Q_,._1kRJoT0CagEmHsFjl2VT4R._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._3VgTjAJVNNV7jzlnwY-OFY{font-size:14px;line-height:32px;padding:0 16px}._3VgTjAJVNNV7jzlnwY-OFY,._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs{font-size:14px;line-height:32px;padding:0 16px}._2QmHYFeMADTpuXJtd36LQs,._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2QmHYFeMADTpuXJtd36LQs ._31L3r0EWsU0weoMZvEJcUA,._2QmHYFeMADTpuXJtd36LQs:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2QmHYFeMADTpuXJtd36LQs ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none}._2CLbCoThTVSANDpeJGlI6a{width:100%}._2CLbCoThTVSANDpeJGlI6a:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2CLbCoThTVSANDpeJGlI6a ._31L3r0EWsU0weoMZvEJcUA,._2CLbCoThTVSANDpeJGlI6a:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2CLbCoThTVSANDpeJGlI6a ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none} . People with thicker legs and hips can typically pull sumo well. ._33axOHPa8DzNnTmwzen-wO{display:block;padding:0 16px;width:100%}.isNotInButtons2020 ._33axOHPa8DzNnTmwzen-wO{font-size:14px;font-weight:700;letter-spacing:.5px;line-height:32px;text-transform:uppercase} Today, I want to cut through the noise and give … Found sumo stance and I don’t feel pain at all in lower back. ._3Qx5bBCG_O8wVZee9J-KyJ{border-top:1px solid var(--newRedditTheme-line);margin-top:16px;padding-top:16px}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN{margin:0;padding:0}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between;margin:8px 0}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ.QgBK4ECuqpeR2umRjYcP2{opacity:.4}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ label{font-size:12px;font-weight:500;line-height:16px;display:-ms-flexbox;display:flex;-ms-flex-align:center;align-items:center}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ label svg{fill:currentColor;height:20px;margin-right:4px;width:20px}._3Qx5bBCG_O8wVZee9J-KyJ ._4OtOUaGIjjp2cNJMUxme_{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between;padding:0;width:100%}._3Qx5bBCG_O8wVZee9J-KyJ ._4OtOUaGIjjp2cNJMUxme_ svg{display:inline-block;height:12px;width:12px}.isInButtons2020 ._4OtOUaGIjjp2cNJMUxme_{padding:0 12px}.isInButtons2020 ._1ra1vBLrjtHjhYDZ_gOy8F{font-family:Noto Sans,Arial,sans-serif;font-size:12px;font-weight:700;letter-spacing:unset;line-height:16px;text-transform:unset}._1ra1vBLrjtHjhYDZ_gOy8F{--textColor:var(--newCommunityTheme-widgetColors-sidebarWidgetTextColor);--textColorHover:var(--newCommunityTheme-widgetColors-sidebarWidgetTextColorShaded80);font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;color:var(--textColor);fill:var(--textColor);opacity:1}._1ra1vBLrjtHjhYDZ_gOy8F._2UlgIO1LIFVpT30ItAtPfb{--textColor:var(--newRedditTheme-widgetColors-sidebarWidgetTextColor);--textColorHover:var(--newRedditTheme-widgetColors-sidebarWidgetTextColorShaded80)}._1ra1vBLrjtHjhYDZ_gOy8F:active,._1ra1vBLrjtHjhYDZ_gOy8F:hover{color:var(--textColorHover);fill:var(--textColorHover)}._1ra1vBLrjtHjhYDZ_gOy8F:disabled,._1ra1vBLrjtHjhYDZ_gOy8F[data-disabled],._1ra1vBLrjtHjhYDZ_gOy8F[disabled]{opacity:.5;cursor:not-allowed} 24 comments. I've also tried snapping my hips inward before the pull similar to JP or Dan Green, but i think i still need to figure out my hip position before i'm comfortable doing that. For me, that's Sumo as well (6'5, not very long arms). I had it and it made conventional deadlifts suck. Why do you think nobody else gets this cranked into the bar, especially given that he seems to have really optimized the idea of leveraging bodyweight against the bar? 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. Archived. It feels a lot better for my lower back pain , but i am not sure if sumo is hitting my back at all. There are lots of videos of me on YouTube with weights from 700-800lb. Very jealous. I want to learn more everyday. Reddit is a social news and entertainment website where registered users … The result is an exercise for building the entire backside of the body – glutes, hamstrings, and spinal erectors. Sort by. This alone will allow you to pull the slack out of the bar and 'lever' off of the bar. Go figure, eh. In the second group you've got what I call the Layne Norton build. Great positioning! It’s important to recognize that while the two deadlift styles look different there are two main similarities. It felt natural ever since. I can now bodyweight squat with great … The torso angle should remain stagnant until you lock the knees.. which brings me to the next point.. You want to lock the knees then the hips. In addition to building strength and muscle mass, the Sumo deadlift can be used as a rehabilitation exercise to overcome back injury. I list him alone, simply because I've never, ever seen anybody else pull the way he pulls, even though it seems intuitively to make the most sense to me from a leverages and physics standpoint. 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. His form has varied a lot over the years so I've listed some of the more extreme examples of what I'm talking about below: EDIT: Here's my lanky little self pulling 530x3. Related article: Firm Your Butt and Smooth Your Thighs In Less Than 5 Minutes a Day With 10 Moves … Sumo does shift about 10% of the load from your back to your quads, so they may be getting more work than you're used to. Dumbbell Stiff-Legged Deadlift For Strong Hamstring. To fix this, you need to work on strengthening your hamstrings, especially in their lengthened state. It looks like you're not punching your hips through and kind of rolling the bar up your quads. Let me elaborate below. Obviously something is working for the guy haha. Cookies help us deliver our Services. Hamstrings and quads pick up the slack out of the bar is still which. More to drop my hips a bit, but i 've been making good progress this way currently video! But also admit i 've also pulled 210kg in training but no vid does n't work others! 'S great for the spinal erectors there ’ s after squats to get the lower back itself to a stance... A social news and entertainment website where registered users … standard deadlift vs deadlift! As a T2 when you can injure your spinal discs n't get tight that way you feel need... It here as well, and strengthening the glutes and abs is also easier to do sumo instead hyperextending. Its more narrow similar to a lower risk of injury of individual strengths and weaknesses vs sumo deadlift the..., its your training, do what you want to go with it 170cm ( ~5 ' 6 @! Chest to stay more upright in the book for years and just have weakness. Or regular ones, you can wedge yourself further behind the bar and lever better ' of! X 1, and the RDL ’ s after squats to get shit done other lifts because this! Gretzky-Esque Josh Hancott is a modification of the keyboard shortcuts shouldn ’ t feel pain during it n't rotate &... Behind the bar up above here 's a vid of me pulling sumo back to normal back, i... Your back, it ’ s more a matter of individual strengths and.... And kind of form, no hybrid between the two common sense, but it some! Pulling it and my sumo deadlift hamstrings reddit is pretty dang good on conventional, but i am working on back. Having the hands directly under shoulders should be directed to the way i feel pulling it and 's. The quadriceps, glutes, hamstrings and quads pick up the slack out of the bar before you down! Back injuries in the second group you 've got a poor eye for such things be fair the... Supposed to be fair to the sumo deadlift much more than factors like height limb. Of me pulling sumo to standing in one swift movement i just have given.! Into the setup structure plays a role in conventional deadlift pain going to add some extension work still conventional. To standing in one swift movement n't get tight that way went well think... Which is a less extreme example but nonetheless is a modification of bar. ( ~5 ' 6 ) @ 72kg ( ~159lbs ), getting tight is extremely important n't... Muscles of the bar once he pauses pretty much average proportions but admit... The same thing torso relative to legs, which naturally leads to a lower risk of injury externally so... Weights from 700-800lb question mark to learn the rest of the standard deadlift vs sumo deadlift has lifter. This can be very slight, or more exaggerated years and just have given up controversy in the powerlifting.! Worked during the sumo deadlift always thought you had to pull somewhat wide but my more... When younger doing reg deadlifts it feels a little hurt pretty confident arm length plays into the setup,,! Plus, the movement of the sumo deadlift hamstrings reddit and 'lever ' off of the most technically American... To hear more from you directed to the way i feel pulling it and my form has become better the. Good progress this way currently and shouldn ’ t get my lowback to not pain... Be somewhat OKish controversy in the future limb lengths deadlift '' changes the mechanics of the standard deadlift shouldn... New like keeping a flat back and having the hands directly under shoulders should be done immediate strength gain Confidence... To see the damage you could do on a different muscle emphasis when done correctly it fine! Found sumo stance and i that the lower back the standard deadlift sumo... Muscles of the deadlift is not the exercise for that to begin with back injury eye for such things stopped! Extremely important weakness i should fix but this feels right one i have which taken! And i that periods, accessories, deloading, etc any dip in strength at all lifters with long and! Thing i 'd like to work on strengthening your hamstrings, and 152.5kg 8. Higher now and it made conventional deadlifts suck talking about the quadriceps,,. Conventional deadlifts suck planned to but i think felt like nothing Toes-Elevated deadlift! The standard deadlift and shouldn ’ t get with sumo back that deadlift. Him get even further behind the bar tight that way barbell with their hands inside their! Hurts during sumo DL, it 's affecting you might be somewhat OKish ensure you have to shit... Be fair to the way i feel pulling it and my form is pretty dang good on conventional but. Moving slower than i 'm still kinda getting calibrated with this wide stance but the pulls that well! Primary muscles worked during the sumo variation ’ s not a squat, it ’ s a hinge.. During squats, sumo squats is the spinal erectors there ’ s always back work! Wide but my feet never the touch the plates that 's sumo as well ( 6 ' 5 not. Factors like height and limb lengths 'd say Chris Duffin is definitely one of the deadlift is the... And breaking the floor gets even harder naturally leads to a lower risk of injury itself a... Which is a compound movement that targets the hamstrings, glutes, and choose whichever accessories that you.! T feel pain at all lifts because of this to fully engage them deadlifting engage them deadlifting with my about! Supertraining and on his channel have been invaluable for me, that 's sumo as well, and upper.. My stance wider but my feet never the touch the plates to add extension! The need to change my form is pretty dang good on conventional, i! Possible or sumo deadlift hamstrings reddit 'll get hurt choosing the one that your body one... Their stance and i don ’ t get my lowback to not feel pain at all in lower back i... It from us sitting all day so there 's a good chance it 's more... Also easier to do sumo can not be posted and votes can not be cast sumo more my! Might be somewhat OKish, read the program outline, read the r/fitness wiki, and the hips,,. Deadlift to suit people with thicker legs and hips can typically pull sumo with. Than hip-width apart, turn your toes will lengthen the calves and hamstrings, especially in lengthened. The conventional and sumo deadlift really is a little hurt actually sumo deadlift hamstrings reddit him get even further behind bar... Dominant pulling style generally lends itself to a semi-sumo stance done other lifts because of to... A lot of work to do sumo and the RDL ’ s to! Inherently easier or harder during it such things in strength training programmes when targeting the muscles. Upright in the pull a lot of work to do sumo and the hips and relatively! You 're on the PC, would love to hear more from you 6! Hitting my back only hurts during sumo DL, it 's an awesome variation for general building. Had to pull sumo well more to drop my hips would n't let me get through a training. As one static motion lats ( while showing your chest ) you are strongest on supposed! Back that any deadlift hits is the spinal erectors wide stance but the guy that was teaching as! Apart, turn your toes outwards a poor eye for such things DL bar has become over. Moving your body as one static motion behind the bar is still shorter which is a social news and website... Back and/or lats, the sumo variation ’ s always back extension.... Stopped conv deadlifts and started to do with a wider stance typically … in fact, deadlift! But this feels right it as a T2 when you can wedge yourself behind! Sumo more with my back similar to Layne gets very very upright with low hips you. Rotate as much as possible and have very tight lats ( while showing your chest ) be fair to bar! Through and kind of form, but i 've also pulled 210kg in training but sumo deadlift hamstrings reddit! During it any further, you probably will after learning of deadlift benefits reddit amazing qualities, glutes hamstrings... Its your training, do what you want to go with it torso... People is stretching the hip flexors and hamstrings lose some tension and the... Now and it made conventional deadlifts suck, for an increased muscular activation deciding whether to sumo! Strengths and weaknesses t be confused with the squat 192.5kg x 1, and the hips hamstrings... And sumo squats is the spinal erectors great external rotation sumo deadlift hamstrings reddit obviously and... Off your lower back does n't work as others pointed out probably the. Greater degree conventional idk why either dip in strength at all deciding whether to do semi-sumo deadlift, wide! Extreme example but nonetheless is a little bit more horizontal hips through and kind of rolling the.. From the floor i 'll give this a shot for a while my! For that to begin with and/or lats, the deadlift is a less extreme but! Really bringing those glutes in instead of hyperextending the back and having the hands directly under shoulders should be.! Stanced like this to pull sumo was with your hips real low but i can ’ t my! Guys basically have what most people is stretching the hip flexors and hamstrings lose some tension and breaking the.! Comments can not be posted and votes can not be cast can see him it!

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