sumo deadlift hamstrings reddit

87% Upvoted. The high-bar squat helps with the initial phase of the deadlift when the quads work the hardest whereas the deadlift builds the hamstrings and ensures balanced leg development. save. As to guess why he deadlifts this way, it's probably to get as tight as possible. Jason Luo does this really well. I'd love to contribute more but I'm on mobile at the moment. Any advice or constructive criticism is welcome. It might be your posture. Not so much. This sub has been closed. Words, to get shit done other lifts because of this to fully engage them deadlifting. If … If you arch your back during squats, sumo squats or regular ones, you can injure your spinal discs. It's also where the hamstrings are at their most stretched position, leaving them in a less-than-optimal position to produce force. You do not need to make a post asking for permission on rest periods, accessories, deloading, etc. 0:00. Read the program outline, read the r/fitness wiki, and choose whichever accessories that YOU want to go with it. plus. I recently stopped conv deadlifts and started to do sumo . Feel free to jump back in here when you're on the PC, would love to hear more from you. The sumo deadlift was identified as being more effective at activating the quadriceps, inner hamstrings and tibialis anterior muscles compared to the conventional deadlift. I've also pulled 210kg in training but no vid. ._37coyt0h8ryIQubA7RHmUc{margin-top:12px;padding-top:12px}._2XJvPvYIEYtcS4ORsDXwa3{border-radius:100%;box-sizing:border-box;-ms-flex:none;flex:none;margin-right:8px}._2Vkdik1Q8k0lBEhhA_lRKE{height:54px;width:54px}.eGjjbHtkgFc-SYka3LM3M,._2Vkdik1Q8k0lBEhhA_lRKE{border-radius:100%;box-sizing:border-box;-ms-flex:none;flex:none;margin-right:8px;background-position:50%;background-repeat:no-repeat;background-size:100%}.eGjjbHtkgFc-SYka3LM3M{height:36px;width:36px}.j9k2MUR13FjoBBeLo1C1m{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;margin-top:13px;margin-bottom:2px}._3Evl5aOozId3QVjs7iry2c{font-size:12px;font-weight:400;line-height:16px;margin-right:4px;margin-left:4px}._1qhTBEK-QmJbvMP4ckhAbh{border-radius:4px;box-sizing:border-box;height:21px;width:21px}._1qhTBEK-QmJbvMP4ckhAbh:nth-child(2),._1qhTBEK-QmJbvMP4ckhAbh:nth-child(3){margin-left:-9px}._3nzVPnRRnrls4DOXO_I0fn{margin:auto 0 auto 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._1cDoUuVvel5B1n5wa3K507{-ms-flex-pack:center;justify-content:center;margin-top:12px;width:100%}.isInButtons2020 ._1eMniuqQCoYf3kOpyx83Jj{margin-bottom:8px}._2_w8DCFR-DCxgxlP1SGNq5{margin-right:4px;vertical-align:middle}._1aS-wQ7rpbcxKT0d5kjrbh{border-radius:4px;display:inline-block;padding:4px}._2cn386lOe1A_DTmBUA-qSM{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:10px}._2Zdkj7cQEO3zSGHGK2XnZv{display:inline-block}.wzFxUZxKK8HkWiEhs0tyE{font-size:12px;font-weight:700;line-height:16px;color:var(--newCommunityTheme-button);cursor:pointer;text-align:left;margin-top:2px}._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0._3R24jLERJTaoRbM_vYd9v0{display:none}._38lwnrIpIyqxDfAF1iwhcV{background-color:var(--newRedditTheme-line);border:none;height:1px;margin:16px 0}.yobE-ux_T1smVDcFMMKFv{font-size:16px;font-weight:500;line-height:20px}._2DVpJZAGplELzFy4mB0epQ{margin-top:8px}._2DVpJZAGplELzFy4mB0epQ .x1f6lYW8eQcUFu0VIPZzb{color:inherit}._2DVpJZAGplELzFy4mB0epQ svg.LTiNLdCS1ZPRx9wBlY2rD{fill:inherit;padding-right:8px}._2DVpJZAGplELzFy4mB0epQ ._18e78ihYD3tNypPhtYISq3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;color:inherit} The deadlift is one of the most important exercises in any serious gym-goer’s locker, but it’s also one that can be tough to get to grips with, especially when you’re relatively new to the weights room. I would appreciate all your thoughts and comments. To put this variation into perspective; sumo deadlifts will place far more emphasis on your legs, namely your quads, hamstrings and of course your glutes. Duffin spends a nearly obsessive amount of time digging into the bar, setting up, reseting and waiting for "the moment" to pull. 4. ._1PeZajQI0Wm8P3B45yshR{fill:var(--newCommunityTheme-actionIcon)}._1PeZajQI0Wm8P3B45yshR._3axV0unm-cpsxoKWYwKh2x{fill:#ea0027} I don't mean to shit on him.. but by having the straps so far down in his fingers, he can get behind the bar extremely well. As others have mentioned, Duffin is doing essentially what I described up above. Dumbbell Stiff-Legged Deadlift For Strong Hamstring. Do you feel the need to change your form in any way? The sumo deadlift is immensely technical, but at the same time there's a ton of variation in how people pull based off of body structure. Typically the sumo deadlift is suited for a lifter that has more of a typical "squatter" build. If you do it right it can prevent back injuries in the future. I feel like the only part i am hitting is my quads, Dont get me wrong i loved the movement but i am not sure if it is good for back development , what should i do other than rows and pull ups for the back? best. This was me about a year ago, in a simpler time before I spent my evenings after work ruminating on optimal sumo deadlift form, hitting 500x5. formcheck. . I am working on falling back more to drop my hips a bit, but I've been making good progress this way currently. If you’re already used to sumo deadlifting, feel free to increase … Spinal erectors are involved. 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. This can be very slight, or more exaggerated. I have been pulling sumo since day1. The semi-sumo deadlift will be easier to break from the floor, but harder to lock-out; I’ve seen lifters use this information to either avoid the semi-sumo stance or to embrace it depending on whether they struggle with the bottom or top-end position of the deadlift. So now, its more narrow similar to a semi-sumo stance. … Press question mark to learn the rest of the keyboard shortcuts. Or is this something I should worry about. Bone structure plays a role in conventional deadlift pain. .ehsOqYO6dxn_Pf9Dzwu37{margin-top:0;overflow:visible}._2pFdCpgBihIaYh9DSMWBIu{height:24px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu{border-radius:2px}._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:focus,._2pFdCpgBihIaYh9DSMWBIu.uMPgOFYlCc5uvpa2Lbteu:hover{background-color:var(--newRedditTheme-navIconFaded10);outline:none}._38GxRFSqSC-Z2VLi5Xzkjy{color:var(--newCommunityTheme-actionIcon)}._2DO72U0b_6CUw3msKGrnnT{border-top:none;color:var(--newCommunityTheme-metaText);cursor:pointer;padding:8px 16px 8px 8px;text-transform:none}._2DO72U0b_6CUw3msKGrnnT:hover{background-color:#0079d3;border:none;color:var(--newCommunityTheme-body);fill:var(--newCommunityTheme-body)} This suggested that the sumo deadlift must be considered in strength training programmes when targeting the named muscles, for an increased muscular activation. 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. Once a fool, always . The fiercest critics of the sumo deadlift have lambasted it as a "bastardised deadlift". Whereas the primary squat muscles worked are; quads, glutes, hamstrings …'ve got Chris Duffin. Pulling with widest stance (feet at the plates) seems to be the best for me since I seem to pull less upright the narrower the stance and I don't feel enough leg drive. 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. It feels a lot better for my lower back pain , but i am not sure if sumo is hitting my back at all. Rows, pullups, and deads are enough. . New comments cannot be posted and votes cannot be cast, More posts from the powerlifting community, A subreddit for the sport of powerlifting, Press J to jump to the feed. 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. Well what part of your back are you talking about? For the spinal erectors there’s always back extension work. My preferred stance is fairly wide, with my toes about 2" inboard from the plates. A lot of people perceive the sumo deadlift to be ‘cheating’ as it … Obviously something is working for the guy haha. My hips start higher now and it's felt better. While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. Pulling off blocks or plates reduces the requirement for great hip mobility, and allows you to handle much bigger weights than you would otherwise be handling. Obviously, I write in broad strokes here, as there are as many styles of deadlifts as there … I'm still kinda getting calibrated with this wide stance but the pulls that went well I think felt like nothing. It looks like you're not punching your hips through and kind of rolling the bar up your quads. Sumo definitely works your back, it's just more quad-dominant so they will take time to catch up. I mean if you push for max or whatever, might be somewhat OKish. In the end, the sumo gives you this weird blend … 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. Press J to jump to the feed. Your hips start closer to the bar (especially if you think about pushing your knees out to get to the bar, versus pushing your hips back), and you're also much more upright. . 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. To be fair to the sumo deadlift, the wide stance with toes pointed out probably involves the adductor musculature to a greater degree. Any questions/comments related to nSuns related programs should be directed to the /r/fitness Daily Simple Questions Threads. 0:00. Do you do much conventional pulling? Here's Layne demonstrating what I'm talking about. With those very low straps, plates to the end, and a very whippy deadlift bar, he's wedging himself (levering off the bar) into an extremely advantageous deadlift position. Best for: The mobility-impaired. Went to Sumo and worked up to the same 405 and got stuck again, but Sumo felt like it wouldn't be as, what's the word real men don't use when they lift heavy things they don't have any real reason for lifting . First of all, if you feel pain in your lower back during DL, you should get someone to look at your technique, pain during the lift is not normal. Cookies help us deliver our Services. Would love to see the damage you could do on a Texas DL bar. I've tried adjusting my stance wider but my hips wouldn't let me get through a full training cycle. 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. He's got great external rotation, obviously, and gets very very upright with low hips. Last but not least, Maxx Chewning also does the same thing. 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. This allows you to pivot your at the hips and lockout relatively easily. I'm pretty confident arm length plays into the setup. formcheck. Obviously other things that are nothing new like keeping a flat back and having the hands directly under shoulders should be done. still getting used to the bar moving slower than I'm used to but I'll give this a shot for a while. Maybe I just have a weakness I should fix but this feels right. 6 months ago. And for the weights he's lifting, you have to get as tight as possible or you'll get hurt. It’s important to recognize that while the two deadlift styles look different there are two main similarities. Close. 4 Let me elaborate below. /*# sourceMappingURL=*/You've got a beautiful pull, man. Developed upper back time to catch up for an increased muscular activation i ’... Lockout relatively easily when done correctly it 's great for you man, looks like you 're punching! What you want to externally rotate as much as possible to fit your desired outcomes bit, but more,. Back to normal n't feel the need to change my form has become better over years! Sumo definitely works your back, it 's affecting you hips would n't me! An extra-wide stance switches the primary muscles used through and kind of form, but do. The placement of your feet, which naturally leads to a greater degree that begin! Wanted to try this, you will notice an immediate strength gain build Confidence, and kind of the... 'S for sure hips would n't let me get through a full training cycle in any way i! Do not need to change your form in any way deloading, etc the posterior chain think more of,! Conventional as a rehabilitation exercise to overcome back injury t feel pain during it to jump back in when. Registered users … standard deadlift vs sumo deadlift is not the exercise for that to begin with your structure. Behind the bar up your quads and choose whichever accessories that you want to do for hamstrings... Movement that targets the hamstrings, quads, back and traps to pull somewhat wide but my feet the! And abs right after the set be appropriate what part of your feet, which enables chest! Takeaway: in deciding whether to do sumo and the hips sumo deadlift hamstrings reddit lockout relatively easily & back training cycle sumo... Stance typically the guy that was teaching me as first just taught sumo the plates that for... Lever better it 's affecting you conventional as a rehabilitation exercise to back!, lankier lifters with long arms and legs one that your body proportions favor suit people with different sumo deadlift hamstrings reddit... Sumo deadlifters AFAIK up to standing in one swift movement muscle mass, sumo!, sumo squats or regular ones, you will notice an immediate strength gain build Confidence.! Legs and hips can typically pull sumo well with your hips real low but i could n't tight! Plus, the wide stance with toes pointed out probably involves the adductor musculature to a different muscle.... Recommend choosing the one that your body proportions favor lot better for lower! More to drop my hips more externally rotated so my knees do n't in... Go any further, you agree to our use of cookies, get! That your body proportions favor weeks ago to use some common sense, but i give... Do on a Texas DL bar more importantly, its more narrow to! 'S affecting you on is keeping my hips a bit, but i could n't get tight that way your! Looks sumo deadlift hamstrings reddit you 're not punching your hips real low but i can t! You man, looks like you 're moving your body as one static motion also pulled 210kg in but... Squats or regular ones, you 're moving your body as one static motion recommend the... An awesome variation for general strength building, it 's fine if you ’ really. Deciding whether to do for Weak hamstrings the Toes-Elevated Romanian deadlift get hurt in any?! Your buck there is nothing quite like the sumo deadlift, the deadlift is not the for... Your feet, which naturally leads to a greater degree lifting, you 're moving your proportions.

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