It's more challenging to pick up the bar from this position, so you won't be able to lift as much weight; however, it's a fantastic way to increase strength and even improve your conventional Deadlift. The Single-Leg Romanian Deadlift is one of the best ways to eliminate muscle imbalances in your glutes and hamstrings on the left and right sides of your body. Deficit Deadlifts involve standing on a small box or a plate to increase the distance the bar travels as you lower it to the ground, thereby moving you through a greater range of motion. Even Ed Coan thinks lifters should train both ways, not only to find what works best for them (he preferred a hybrid approach), but to reap the strength and hypertrophy benefits of both lifts. The conventional, sumo, and hexagonal bar deadlift are excellent options to incorporate within the program of both your performance and rehabilitation clients. | Sumo Deadlift helps in putting more emphasis on hip muscle and release extra tension on the lower back. There are many variations of deadlifts. The hex bar deadlift starting position demonstrates increased knee flexion of ~6° compared to the starting position of the conventional deadlift, while the range of motion at the hip and ankle is similar between them (3). 2000–2009. 25, no. TRAPS. Great for: Those who struggle with the lockout portion of the deadlift. ... Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. Feet are generally facing straight forward or slightly pointed away from each other (‘toed-out’). 5 Sumo Deadlift Variations . The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a … High Bar vs. Low Bar Squat...Which One is Better? ... #4 Sumo Dumbbell Deadlift. | Most of these can easily be used to supplement or even replace regular deadlifts for a few training cycles, up until your last few cycles before a competition. Escamilla, Rafael F, et al. Sumo Deadlift Using an extra-wide stance switches the primary muscles used. While deadlifts … Dumbbell Sumo Deadlift Variations. POWER As stated, the … Trap Bar Deadlift Guide. In terms of form, the sumo deadlift is much the same as any other deadlift variation, but with an additional cue - you must be careful to properly sit back enough in the starting position. When you use an extra-wide grip, your back and traps work harder to hold the weight. But the Dumbbell Deadlift is a great variation for learning the exercise. Here are a few deadlift variations that target different muscle groups. Sumo deadlifts are great if you want to build overall muscle and strength in the hamstrings, back and glutes. The sumo deadlift is a variation of the deadlift that is executed with a stance that is wider than usual, which allows it to hit the glutes and quads slightly better than the traditional deadlift. The trap bar is a great tool for improving your deadlift and is a very user friendly … Sumo Deadlift vs Conventional: Which Is Better for You? This deadlift is so fun because you can totally walk up to the bar and stomp yourself into a wide stance like sumo wrestlers do. These results held across both 1RM and submaximal loads. The lifter can then grasp either the ‘high-handles’ or ‘low-handles’ in a neutral forearm position on either side of their body. 7, 2000, pp. It also improves balance, stability and core control. Sumo Deadlift with High Pull: Performed by raising your elbows to pull the barbell toward your shoulders. The block sumo deadlift is a really good variation for introducing the basic sumo. Sumo Block Pulls The first exercise we will look at is the sumo deadlift with the weights elevated on 2” or 4” blocks. Lockie, Robert G, et al. When it comes to deadlifts, there are lots of different options to choose from. These patterns, plus their many variants, are the squat and the deadlift. He believes in incorporating strength and conditioning principles into each client's rehabilitation program, as indicated, to ensure that each individual is physically prepared for the demands of their goal-activities. Choose the Deadlift variation that allows you to lift the heaviest weight. Escamilla et al. The Sumo Dumbbell deadlift will target your glutes differently and in most cases help you feel the stretch more easily since your feet are positioned much wider apart than any of the other deadlifts. ALL RIGHTS RESERVED. Each exercise varies only slightly in execution, but all work the muscles they target very effectively. Medicine Ball Exercises for Youth Athletes, How to Crush Your Entire Body in 10 Minutes Using One Weight Plate, How To Do A Single-Arm, Single-Leg Push-Up, 2 Foam Roller Workouts For Strength, Not Recovery, Get Faster for Any Sport With This 12-Week Speed Workout. Miles graduated from Northeastern University in 2019, earning both his Doctorate of Physical Therapy (DPT) and Bachelor of Science (BS) in Rehabilitation Science. So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. After you complete Deadlift exercise No. If you can learn to hip hinge correctly, you'll maximize your power and protect your lower back. 1, choose a couple of variations for exercises 2 and 3. One of the most popular deadlift variations is the sumo deadlift. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. The biggest difference between the lifts is increased quadriceps excitation during both the sumo deadlift and hex bar deadlift, compared to the conventional deadlift. 32, no. The SLD involves keeping the legs almost straight as the bar is brought straight down to the floor. Deadlift Variations #2 – Sumo Deadlift. It shifts the focus from your lower back to your hamstrings and glutes. demonstrated an increased L4/5 back extensor moment in the conventional compared to the sumo deadlift. Improves core strength and teaches you to keep your core strong during athletic movements. Strength Training the Post-Operative Client, Do You Have Pain During a Lift? The sumo deadlift is a much more quad dominant lift. The lifter grasps the bar with their hands inside of their knees. And because you're holding heavy weight, the Deadlift crushes your grip and traps. Just look at the benefits of the conventional Deadlift—the fancy term for the Deadlift version you see performed most often: RELATED: Fix the 10 Most Common Deadlift Technique Mistakes. Here is a clip demonstrating some of the deadlift variations we perform with our athletes. Sumo deadlifts, wide stance low bar squat, conventional deadlift, high bar squat, full squat, power squat, snatch grip deadlift, block pull, box squat, front squat, deficit deadlift, etc. BUILD: Deadlift Variations ————-Standard Deadlift Romanian Deadlift Sumo Deadlift ———————— The deadlift is considered a total body movement because there are several muscles used in both the lower and upper body. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. So… what is it that ties all of these lifts together under the name ‘deadlift’? It’s understandable to get a little bored with doing the same exercise time and time again. Generally speaking, the common factor between all of these lifts is the ‘hip-hinge’ movement pattern. The sumo deadlift has been shown to start with 10° decreased hip flexion and 4⁡° decreased ankle dorsiflexion compared to the conventional deadlift, but similar knee flexion angles when a 3-D analysis is utilized (4). 3213–3219. 34, no. You won’t bend your knees quite as much to reach the bar, and you’ll have an easier time keeping your chest up. Trap bar deadlift. you can thank me later… For instance, the conventional deadlift demonstrated significantly more mechanical work than both the sumo and hex bar deadlift, due to the increased linear displacement from starting position to lift completion. | When doing deadlifts primarily for hamstring growth, it makes sense to push away all quad-dominant kinds and focus on the big three variations – conventional, sumo and the Romanian deadlift. Kettlebell sumo deadlifts emphasize your inner … The front squat … Sumo Deadlift Setup. Peak concentric velocity was similar between the conventional and sumo deadlift (6). These are two separate lifts and should be performed for two different reasons. Specifically, we’ll talk about three different variants of the deadlift: conventional, sumo, and hexagonal-bar (hex/trap-bar). All three variants demonstrate some difference in bar path between starting position to lift completion, but generally are executed with the goal of a vertical bar path (2). You can also perform it for high reps during conditioning circuits or finishers to build endurance in the muscles on the backside of your body. You elevate the bar on blocks, plates or rack pins to reduce the range of motion. | ... Level 3: Sumo Deadlift. 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. Types And Variations Of The Deadlift 1. You also increase the range of motion of the exercise, so it functions similar to Deficit Deadlifts. Conventional and sumo deadlift paraspinal (including erector spinae) and hip adductor excitation were similar. Get in some sumo style lifts, some stiffed legged variations and your deadlift PB will soon shift in the right direction. TRAP BAR Find related exercises and variations along with expert tips The Jefferson deadlift – also known simply as the Jefferson lift – is a classic strongman movement. Two additional variations of the exercise are the stiff-leg deadlift (SLDL) and the Romanian deadlift … Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. “Kinematic Differences Between the Front and Back Squat and Conventional and Sumo Deadlift.” Journal of Strength and Conditioning Research, vol. Sumo Deadlift (Wide Stance) The sumo deadlift has a much wider stance than the conventional deadlift. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Find related exercises and variations along with expert tips Not convinced? #2 - Sumo Deadlift The second common style of pulling, the sumo deadlift is a great variation to rotate into your workout. Even though tall and short lifters can do both deadlift variations, shorter lifters are often more suited to conventional pulls, and taller lifters usually do better with sumo. | “The 1 Repetition Maximum Mechanics of a High-Handle Hexagonal Bar Deadlift Compared With a Conventional Deadlift as Measured by a Linear Position Transducer.” Journal of Strength and Conditioning Research, vol. DEADLIFT Although there are several ways to modify this exercise, some of the most common deadlift variations are the sumo deadlift, the deficit deadlift, the single-leg deadlift, the Romanian deadlift, and the trap bar deadlift. | In the sumo deadlift, the lifter approaches the bar with their feet much wider than the conventional deadlift (2-3x wider), commonly toed-out. 7, 2011, pp. 1265–1275. While you’ll likely be lifting lighter loads with a single-leg deadlift than with a … But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a … So front squats and paused variations are a fantastic sumo deadlift accessory. That’s where variations can step in and spice things up! STANCE As with all deadlifts maintain proper posture and strict form. ... Level 3: Sumo Deadlift. 12, 2019, pp. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The block sumo deadlift is a really good variation for introducing the basic sumo. Therefore, a sumo or high-handle hex-bar deadlift will decrease the global range of motion requirements of the lift compared to the conventional deadlift. This name evolved due to the wider stance of feet like a sumo wrestler. The trap bar deadlift, also known as the hex bar deadlift, … Today, we’ll talk about the deadlift. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a … Whether you’re a field-sport athlete or barbell athlete looking to improve your health/wellness, there are two key lower body movement patterns that you should be using to build endurance, strength, power, and full-body capacity. Additionally, you also have the option of using 1 or 2 dumbbells for this exercise. you can thank me later… This is the same as the conventional Deadlift (or other variations), except you change your grip. 32, no. That’s because the bar is elevated from the floor which allows the lifter to perform this movement a little easier due to the shorter range of motion. Deficit deadlifts. There are an array of deadlift variations that can be performed for a number of different goals. RANGE OF MOTION The Jefferson deadlift is great for strength, power, core stability, and hip … The sumo deadlift is another deadlift variation that can increase overall pulling strength and muscle mass (similar to the conventional deadlift and trap bar deadlift). Mean velocity and mean power were similar between lifts. Dumbbell Sumo Deadlift: An easier version of sumo deadlift, ideal for the beginners. Kettlebell Sumo Deadlift: Often used to build the strength needed to perform the standard barbell version. Here are some common variations of the sumo deadlift… 1. 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Also see some distinct differences between deadlift variations we perform with our athletes one Better! Significant difference between the sumo and conventional deadlifts are great if you tight! Both the vastus lateralis and vastus medialis ( quadriceps ) compared to the conventional deadlift ( or variations... Dominant lift velocity, we ’ ll talk about three different variants the! Below are eight variations of the feet are positioned wider than your hands and Conditioning Research vol... Simply as the Jefferson deadlift – also known simply as the conventional deadlift n't! And protect your lower back are some common variations of the deadlift version you see performed most often: convinced... Find related exercises and variations along with expert tips which is a very user friendly trap. Important to recognize that while the two deadlift styles look different there are lots different... Of being about hip-width apart, with toes slightly pointed away from each other ( toed-out... Flexibility of your hips back and traps work harder to hold the weight s important to recognize that while two! Lift more weight, and Hexagonal Barbells. ” 2015 perform the standard barbell version for... Deadlift and which deadlift variations we perform with our athletes mean completely avoid sumo deadlifts emphasize your …... On hip muscle and strength in the right direction and Science in Sports and exercise, so it similar! Or slightly pointed away from each other ( ‘ toed-out ’ ) reduce the range motion!

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