The deadlift is a full body exercise which should be included into your clients' programming, using the variant that best fits their goals, abilities, and preference. EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. The block sumo deadlift is a really good variation for introducing the basic sumo. ... Level 3: Sumo Deadlift. POWER You won’t bend your knees quite as much to reach the bar, and you’ll have an easier time keeping your chest up. ALL RIGHTS RESERVED. The sumo deadlift is great for individuals with mobility restrictions and those just learning to deadlift because it allows for the lifter to … 2000–2009. 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). 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. As stated, the … Not convinced? You won't build max strength or get huge just by using dumbbells. Just look at the benefits of the conventional Deadlift—the fancy term for the Deadlift version you see performed most often: Not convinced? Sumo Deadlift Using an extra-wide stance switches the primary muscles used. 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. The RDL is a variation of the conventional Deadlift in which you sit your hips back and lower the bar down your shins. Types And Variations Of The Deadlift 1. by Dr. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Sumo Deadlift Setup. RANGE OF MOTION 4 The SD is a technique often performed in the powerlifting competition of the deadlift using a wider stance than the CD. If overall hip strength is a weak point for you, Sumo variations should be a staple within your program. Sumo Deadlift with High Pull: Performed by raising your elbows to pull the barbell toward your shoulders. “An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise with Straight and Hexagonal Barbells.” 2015. “An Electromyographic Analysis of Sumo and. Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. Here is a clip demonstrating some of the deadlift variations we perform with our athletes. Escamilla et al. In the set-up of the conventional deadlift, the lifter approaches the bar with their feet roughly hip width apart and hands grasping the bar outside of their knees. The sumo deadlift is characterized by a wide stance, with toes slightly pointed out and a more upright upper body. 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). 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. The sumo deadlift can be used as a beginner deadlift variation to increase glute and back strength, reduce lower back strength and control demands, and improve athletic capacity. Using an extra-wide stance switches the primary muscles used. The SLD involves keeping the legs almost straight as the bar is brought straight down to the floor. Strength Training the Post-Operative Client, Do You Have Pain During a Lift? Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. However, the difference in range of motion doesn’t really matter. 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. Data from Cholewicki shows that spinal extension demands are approximately 10% higher in the conventional deadlift. If you’re a sumo puller, you can benefit from training the conventional stance, and vice versa. It's a great way to improve mobility—a benefit not often associated with heavy lifts. This is the same as the conventional Deadlift (or other variations), except you change your grip. 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. Totally kidding. There are however many different sumo deadlift variations that you can try out that may require different types of sumo deadlift equipment or may even require no equipment at all. Take Your Stance” The first thing to ensure prior to lifting the bar is our foot position. Additionally, the sumo deadlift demonstrated significantly increased tibialis anterior excitation compared to the conventional, likely due to maintenance of balance due to the aforementioned decreased dorsiflexion at the ankle. As such, you can make the argument that the conventional deadlift is more posterior-chain dominant than the hex bar deadlift. Deadlift Variations #2 – Sumo Deadlift. Dr. © 2020 BARBELL REHAB, LLC, MICHAEL MASH, DPT. Drop the bar and look at it from a different angle, get these variations into your training plan and then get back onto the deadlift and feel … The hex bar deadlift significantly increased the peak moment at the knee and decreased the peak moment at the low back and hip compared to the conventional deadlift. These are two separate lifts and should be performed for two different reasons. demonstrated an increased L4/5 back extensor moment in the conventional compared to the sumo deadlift. Sumo Deadlift (Wide Stance) The sumo deadlift has a much wider stance than the conventional deadlift. Sumo Deadlifts are more hip dominant than Conventional variations and consequently train the glutes and hamstrings to a much greater degree. Topics: You’d be right to ask this question given that there are many types of deadlift: trap bar deadlift, sumo deadlift and Romanian deadlift to name three variations. Your stance will be wide in this deadlift and your grip will be narrow. The Trap Bar Deadlift is easier to perform than the standard Deadlift because you stand in the middle of the weight instead of holding it in front of your body. STANCE Below are eight variations of the Deadlift you can use in your training to become a stronger, more complete athlete. The Jefferson deadlift – also known simply as the Jefferson lift – is a classic strongman movement. Comparing the range of motion requirements at the starting position, or ‘lift-off’, both the sumo deadlift and hex bar deadlift will lead to a more upright torso compared to the conventional deadlift (3). You can perform all of the Deadlift variations mentioned above with a Trap Bar, except the Dumbbell Deadlift. Kettlebell sumo deadlifts emphasize your inner … In the sumo deadlift, the lifter approaches the bar with their feet much wider than the conventional deadlift (2-3x wider), commonly toed-out. Get in some sumo style lifts, some stiffed legged variations and your deadlift PB will soon shift in the right direction. The conventional deadlift also demonstrated a higher average concentric velocity (ACV) than the sumo deadlift. With the hex-bar deadlift, a specialty barbell in the shape of a hexagon allows the lifter to stand inside of it. 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. You elevate the bar on blocks, plates or rack pins to reduce the range of motion. The Sumo deadlift is a movement which both sounds cool and works extremely well. That’s where variations can step in and spice things up! | The lifter can then grasp either the ‘high-handles’ or ‘low-handles’ in a neutral forearm position on either side of their body. It also improves balance, stability and core control. This name evolved due to the wider stance of feet like a sumo wrestler. In practice, this holds true in that the conventional deadlift typically feels more technically demanding to a novice lifter than the sumo or hex bar deadlift. Two additional variations of the exercise are the stiff-leg deadlift (SLDL) and the Romanian deadlift … Escamilla, R F, et al. Generally done with a barbell, you can also do this exercise with one or two kettlebells. It shifts the focus from your lower back to your hamstrings and glutes. Block sumo deadlift. Kasovic, Jovana, et al. #2 - Sumo Deadlift The second common style of pulling, the sumo deadlift is a great variation to rotate into your workout. The lower back doesn't work as hard, and the hips, hamstrings and quads pick up the slack. “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. With each of the different exercise variations, our body has different angles and positions which stress different muscles and joints. The hex bar deadlift demonstrated increased peak power, peak velocity, peak force, and mean force compared to the conventional deadlift. Here’s What To Do, Hip Pain During Squats: The Ultimate Guide, How to Overcome Shoulder Pain During the Bench Press. There are many variations of deadlifts. Develops glute and hamstring strength and power. With the conventional deadlift as a reference point, the vertical displacement of the bar from starting position to lift completion is 22% shorter in a high-handle hex-bar deadlift (1) and 20% shorter in a sumo deadlift (4). Lockie, Robert G, et al. The conventional, sumo, and hexagonal bar deadlift are excellent options to incorporate within the program of both your performance and rehabilitation clients. 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