you do the sumo deadlift. Join the BarBend Newsletter for workouts, diets, breaking news and more. It depends. “An Electromyographic Analysis of Sumo and; Conventional Style Deadlifts.” Medicine and Science in Sports and Exercise, vol. This finding can be used to address aspects seen above (1, 2, and 3), but also can help some lifters who are recovering from heightened periods of high training and stress upon the lower back and/or recovery from injury. Lifters can also use bands, chains, and other sumo deadlift variations (see below) to enhance strength further. [Ready to do some sumo deadlifts? Due to the demands on knee extension during the sumo stance, research has shown significant increases in EMG (electromyographic) activity in vastus lateralis, vastus medialis, and tibialis anterior when compared conventional style deadlifts. More Practice Now that you are in the correct positions and have no slack in the bar or your body, it’s time to pull the barbell by simultaneously driving through the feet and pulling up on the bar. The conventional and sumo deadlift both use a straight bar and begin at the floor. Sumo style takes advantage of tremendous hip and leg power. It is true that the stance that allows you to lift the heaviest load should be prioritized as lifting the heaviest loads possible, in a safe manner, will certainly have the greatest impact on your strength levels ().However, it is also useful to look at the mechanics of the movement as this can often be the key to unlocking pure strength. Once you’re in position, start to tighten your core, back, legs, and butt to create a feeling of full-body tension. BarBend is the Official Media Partner of USA Weightlifting. I want to start doing sumo deadlifts to focus on the muscle groups listed above. In doing so, the clean deadlift can increase glute, hamstring, and quadriceps strength specific to the sport movement. Unlike the conventional deadlift, the sumo deadlift has a lifter assume a more vertical torso positioning (due to the foot placement). That’s because both lifts require mechanical proficiency, and you’ll only gain that by doing it over and over and over. It does. The upper back and trapezius muscles are used to maintain proper torso positioning and aid in the upwards pulling of the barbell. No. First, choose your stance, either wide or close, Sumo. Unlike the conventional and Romanian deadlift, the sumo deadlift stresses the lower back less so as the torso is more vertical, allowing other back muscles to pick up some slack. Don’t drop the weight and start the rep over. Let's hear your thoughts on the sumo deadlift and it's application to posterior chain strength and force production. WATCH: Sumo Deadlift Technique for CrossFit Competitors and Weightlifters. #sumodeadlift #sumodealdlifts #deadlift #deadlifts #strengthandconditioning #strengthcoach #powerlifting #football #tireflip #barbell #strengthtraining #hypertrophy #bodybuilding #athlete #football #basketball #baseball #sports #collegesports #workout #liftheavy #squat #squats #crossfit #nsca @strong_by_science @mad_scientist_duffin @nscaofficial @barbend @silentmikke @elitefts @underthebar #science, A post shared by The Barbell CEO (@thebarbellceo) on May 24, 2017 at 1:44pm PDT. upon the spinal extensors in comparison to the conventional style. Athletes may choose to employ either the sumo or conventional deadlift style, depending on which muscles are considered most important according to their training protocols. 260kg | 573lb for 3 Sets of 2 ✅ All sets shown (3 different angles) This is my best weight for a double – however I have only ever performed 1 set of 2 at this weight making this effort a PR I see a lot of people only ever focusing on increasing the weight of a rep record – but increasing the volume is another great way to overload your training and increase your strength and muscle mass You can do this by adding more Sets or Reps to your previous sessions efforts #alwaysdomore #trustthesystem #strengthcoach #strongbizmethod, A post shared by Jamie Bisset (@jamie.bisset) on Feb 24, 2017 at 11:04pm PST. Sumo deadlift step 1 — the Set-Up coming up out of my quads while cycling (. Of your glutes to a higher degree, Zinchenko a, Johnson K, Henselmans M. Determinants! 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