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Sumo deadlifts

pistachio

pistachio

Member
so i tried these out last night, after seeing that other thread about that guy lifting 400kg or something ridiculous. i noticed in that lift that his back was almost vertical, so i thought this might be a good way to take some of the load off the lower back.

so anyway, i tried it out, felt a little bit awkward, but it did straighten up my back a bit, lower back felt good.

only prob, is i seem to have pulled some muscle in my inner hamstring!! not sure if this just means my legs are weak, and i shouldn't have lifted too much, or i was doing them wrong. also, i found the first rep a bit tricky getting a start, while after that it was fine.

does anyone else do deads this way or have any opinions on them?
 
lil nut,

I've recently switched from conventional stance to sumo stance to see how I went and I found that there is quite a lot more hamstring used in the lift compared to the way I pulled conventional.

For me personally sumo is a lot more technical than conventional and good hip mobility/flexibility is needed to get the maximum benefit out of the stance.

Essentially the idea is to push your knees back to open up your hips and get them (hips) as close to the path travelled by the bar as possible, this in turn straightens up your back.

Instead of trying to push your feet through the floor like conventional, you should be trying to spread the floor apart, this will engage your quads and prevent your hips from leading the lift and avoid you doing a SLDL.

That being said, like conventional there are many different ways to skin the sumo cat it's just a matter of finding out what works best for you through trial and error.

Here's some video's to keep you entertained

Ed Coan - Deadlift 901 @ 220
[ame=http://www.youtube.com/watch?v=-dpRChwpmaM&feature=related]YouTube - Ed Coan - Deadlift 901 @ 220[/ame]

854 Ed Coan 198 at Gus Rethwisch's Hawaii meet 1985
[ame=http://www.youtube.com/watch?v=QNPXmiWCBi0&feature=related]YouTube - 854 Ed Coan 198 at Gus Rethwisch's Hawaii meet 1985[/ame]

Ismo Lappi 340kg Deadlift
[ame=http://www.youtube.com/watch?v=BIOK_fF0w2s]YouTube - Ismo Lappi 340kg Deadlift[/ame]

Jarmo Virtanen 340kg DL
Sami Nieminen deadlifts 305 kg for 75 kg classin Finnish Powerlifting
Championships
[ame=http://www.youtube.com/watch?v=1d8BHTrYGyI&feature=related]YouTube - Nieminen DL 305 kg[/ame]

Oleksandr Kutcher 2002 IPF Mens Open World Championship 315kg/694lb deadlift
@ 165
[ame=http://www.youtube.com/watch?v=63GGbznSw8w&feature=related]YouTube - Oleksandr Kutcher 315kg/694lb deadlift @ 165[/ame]

Furazhkin deadlift 320kg@75kg
[ame=http://www.youtube.com/watch?v=p34TX2zNy4k&feature=related]YouTube - Furazhkin deadlift 320kg@75kg[/ame]

Roman Voroshylin 365kg 05 IPF Worlds
[ame=http://www.youtube.com/watch?v=gwxNdz-ZfrQ&feature=related]YouTube - Roman Voroshylin 365kg 05 IPF Worlds[/ame]
.
belayew 365kg deadlift 90kg bw
[ame=http://www.youtube.com/watch?v=wrwVWk-eQ44&feature=related]YouTube - belayew 365kg deadlift 90kg bw[/ame]

Andrew Belyaev "Battle of Champions" 380@ 92 RAW Deadlift
[ame=http://www.youtube.com/watch?v=qZYF7lWG9ok&feature=related]YouTube - Andrew Belyaev "Battle of Champions" 380@ 92 RAW Deadlift[/ame]

Andrey Belyaev 362.5kg (799lbs) deadlift
[ame=http://www.youtube.com/watch?v=EZhvzYlYBlY&feature=related]YouTube - Andrey Belyaev 362.5kg (799lbs) deadlift[/ame]

Papazov deadlift 382,5 kg Total 1102,5 kg - 125
[ame=http://www.youtube.com/watch?v=Kd0I2I8Pm2E&feature=related]YouTube - Papazov deadlift 382,5 kg Total 1102,5 kg - 125[/ame]
 
Sumo is easier on the lower back (i found anyway) but places more stress on the hips groin.
 
Hurry up, I need a spot

Another thing, everyone down here is wearing gloves and a belt.....coincidence, I think not.
 
jonnie_sfw said:
lil nut,

I've recently switched from conventional stance to sumo stance to see how I went and I found that there is quite a lot more hamstring used in the lift compared to the way I pulled conventional.

For me personally sumo is a lot more technical than conventional and good hip mobility/flexibility is needed to get the maximum benefit out of the stance.

Essentially the idea is to push your knees back to open up your hips and get them (hips) as close to the path travelled by the bar as possible, this in turn straightens up your back.

Instead of trying to push your feet through the floor like conventional, you should be trying to spread the floor apart, this will engage your quads and prevent your hips from leading the lift and avoid you doing a SLDL.

That being said, like conventional there are many different ways to skin the sumo cat it's just a matter of finding out what works best for you through trial and error.

Here's some video's to keep you entertained
Click to expand...
cheers mate, i think i'm going to have to warm up a bit more thoroughly next time rather than just jump right in it. and thanks for all the links, i'll check em out when i get home.
NPR said:
Sumo is easier on the lower back (i found anyway) but places more stress on the hips groin.
Click to expand...
yeah found that too, seems like a safer way to increase the weight without putting too much strain on the lower back. might help with my legs too
 
Trust me when I tell you sumo is not easier, its just different.

Check out the 3 biggest raw deadlifters in history, Andy, Benny and KK, all conventional.

If sumo was easier, wouldnt EVERYONE pull that way?
 
PTC said:
Trust me when I tell you sumo is not easier, its just different.

Check out the 3 biggest raw deadlifters in history, Andy, Benny and KK, all conventional.

If sumo was easier, wouldnt EVERYONE pull that way?
Click to expand...

Spot on the $ there Markos...with conventional pulling you can "muscle" the weight up....Sumo is about technique, technique, technique....if you loose it there's no way in hell you're getting that bar off the ground!
 
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