A while back, the powerlifter Andrey Malanichev switched from the sumo deadlift to the conventional due to hamstring problems. It's called the sumo deadlift. The dumbbell Romanian deadlift is an excellent alternative to the barbell deadlift. The following section will break down proper sumo deadlift … Others may disagree with this point. Sumo deadlifts are often performed using an overhand hook grip. Bend at the hips to lower and grab the bar. RDL's have better carry over to conventional than sumo anyway. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. Once a fool, always . Hello, my fellow fit babes!We'll be going through how to do a Romanian Deadlift (RDL) on the Smith Machine today with correct form. Click to share on Reddit (Opens in new window) Click to share on Pocket (Opens in new window) Click to share on Pinterest (Opens in new window) More What You’re Getting Yourself Into: 1,900 words, 6-13 minute read time. This dance goes on all the way up to 350 where the guy doesn't quite make it to a full standing position, but puts the bar back down like it was a crate of eggs. If you are not performing both, you may not develop your strength to its maximal potential. Semi-sumo deadlift and sumo deadlift variations. Is there anything you particular you changed to break the 800? Yeah man. By doing so the lifter is moved closer to the ground. What accessories specifically do you feel helped move your deadlift most. Do a regular RDL with a resistance band pulling back on your hips. To understand the Romanian deadlift, you should first understand conventional (and sumo) deadlifts. Just try to use some common sense, but more importantly, its your training, do what YOU want. In general my lockout is just weak compared to my speed off the floor. Running hyper specific programming for sumo (sheiko and mag/ort for two examples) just causes me to spin my wheels and make my hips cry. It's almost like the less you do them, the less actual deadlifting you do, the less stuff you do to fix them, the easier it is to make your numbers go up. We will be covering a variety of topics that covers all of the strength and physique sports, as well as a few additional topics. Sumo deadlift – The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. I expect getting a fade-haircut would also add 5-10 lbs onto my max. . Edit: I mean narrow sumo stance, as compared to what I see as typical sumo puller stance i.e. I guess so. Having said that, I also would've done more squatting especially with the SSB to build overall strength instead of being a deadlifty dipshit. The real question is what benefits don’t they offer? This was not optimal in terms of greatest mechanical advantage, but I was not mobile enough to widen my stance, and not built properly for narrower stance. He asks buddy if he can 'work in' just as he's starting to work up the weight ladder on his deads. I'm not an exceptional sumo puller by any means (700 at 242), but mine has come a long way from the days when it was >200lbs less than my conventional. Ah crap, the other thing - not using straps until I really had to when working up the deadlift sets.". Will Romanian Deadlift Build Muscle Reddit And Are Carbs Good For Building Muscle. An ideal sumo deadlift has almost 2 distinct phases. It should be a regular in your strength training, but here are 7 ways to mix the lift into your WODs as well. Before I shut the $%&* up, I gotta tell you about this strange dude my old PL lifter bud told me. In case you are experiencing pain or injury in your knees or quads, the Romanian deadlift is a good alternative for working on your posterior chain. Where are/were you stalling? I can't imagine many powerlifter excluding the elite of the elite pulling heavier at that bodyweight. In an earlier article I discussed thoroughly the importance of hypertrophy trainingfor all athletes, specifically Olympic weightlifters and fitness athletes. This necessitates a couple different approaches: first, you start the lift at the top of the movement (with the bar at the waist) instead of the bottom, and second you perform the lift with a reduced range of motion since you can’t get the extra range of motion out of the knees. Buddy, he reg deadlifted a 700 on a standard bar in training in his basement with his garbage weights. The lower back doesn't work as hard, and the hips, hamstrings and … The sumo deadlift has a much shorter range of motion (estimated to be 25-40% less than the standard deadlift in one study). Did you know they used to call the dead lift a 'hands only'? Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). The sumo deadlift, on the other hand, is slightly more nuanced and technical. Most recently I've pulled 405 for 25 and 485 for 10. What (if any) differences are there in cueing/positioning/assistance for pulling sumo raw vs. equipped? It's not a Sumo dead. But he had to stress the fact that when he did the 700 in training, this is decades ago, he used 'one of them overhead lifting belts' but it was turned around so the buckle was in the back, and he used 'a little stickum' on the bar 'cause it didn't have any knurling. But what makes it such a great movement? Should be considered a separate lift, like a handheld hip lift or something. I had always assumed that I would lack mobility to such a degree that the juice wouldn't be worth the squeeze. For this reason, a lot of powerlifters do sumo. That means training conventional most of the time for me, doing lots of rows, heavy farmers walks, beltless deads. . . Duh. Sumo Deadlift Setup. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. full 12 week push,pull,legs program!- build muscle & strength! Granted, this is not powerlifting standards, but I'm mainly a hobby deadlifter at this point. Both the squat and deadlift involve triple joint extension, but they’re completely different from a biomechanical perspective. Then once the knees lock the HIPS come through and finish. The Deadlift is a vital compound strength exercise that targets the whole body. 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. Real straightforward guy who thought Sumo was a joke and a 'cheating' form of deadlift. 11 comments . And less range of motion means less total work done by the muscles. The lower back doesn't work as hard, and the hips, hamstrings and quads pick up the slack. Had some B.C. Some lifters find they can lift more weight doing sumo deadlifts than conventional deadlifts. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. scary, that's it. Going above 85% outside of a peaking block fucked up my recovery. on a Saturday morning. The Romanian deadlift differs from the traditional deadlift in that the movement is much more dependent on hamstring and hips strength, as well … And after all that crap, it turns out my post wasn't deleted: "Wide stance half squat from the bottom position. The dumbbell deadlift, a less-celebrated take on the much-vaunted barbell version, has your name on it. Store it, channel it, wait. The sumo deadlift changes the mechanics of the deadlift to suit people with different body types. A properly performed RDL places significant stress on the hamstrings. Even though my body isn't suited to Sumo. Just because you're trying to cheat doesn't mean you shouldn't also be strong everywhere else. I've never pulled sumo before, but I get so fatigued from conventional. Still absolutely cannot break the bar off the ground. Nice lift, eh. The sumo deadlift is more glute and quad focused than other deadlift variations therefore it is a great movement if you are trying to build your quads and glutes. 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. Added ~15% to my 1RM in those two hours. My best jumps in sumo numbers come after extended periods of GPP and strongman training. Is that me you mean? Right now my guess is that sumo is doing more for my squat than Romanians could be doing for my deadlift, and since I'm already doing front squats and leg press I figure I may not need the extra legs since my squat is way better than my deadlift (proportionally speaking). To perform this exercise, you must assume a much wider stance than the Conventional Deadlift, which will decrease the distance the bar has to travel, and keep you in a much more upright posture. I couldn't break the bar off the floor in a sumo past a certain weight. This is when I started experimenting with wider stances. This sub has been closed. What have you done to bring up a lagging Sumo Deadlift? The benefit is reduced ROM in exchange for a somewhat harder lockout in my experience. 1 Es gibt hier einige abweichende Varianten, vor allem den Sumo-Deadlift, bei dem man sehr breit steht und sich die Arme innerhalb der Beine befinden. I also injured my back while squatting which caused me to avoid deadlifting/squatting almost completely for a while. Sumo Kreuzheben. Nothing helps speed a deadlift off the floor to lockout like additional back work, too! This sets up the first phase where one drives through the legs and the back stays the same angle. report. So, stuck at 405 Sumo. I was churning my wheels by doing touch and go reps. My advice to newer sumo pullers is to reset every rep, and use speed sets to hammer the technique in. I'm stupid enough to know how foolish my decision making devices are and how easily I'm influenced wrongly by what I see, read, and hear. Gotta love that stuff. Have you always had that mobility or is it something you worked towards? Sobald du den Stand eingenommen hast, lockerst du deine Kniegelenke und beugst dich herunter zur Stange. Romanian deadlifts are one of many types of moves that fall into this umbrella category. They go to 185 and the guy does it like nothing. But it'd take so much out of him that it'd be a week before he'd feel whole again, if not more. Beim Sumo Kreuzheben … Hello, my fellow fit babes!We'll be going through how to do a Romanian Deadlift (RDL) on the Smith Machine today with correct form. The Romanian Deadlift Is a pet lift I have spent a lot of my time exploring both personally and with my athletes. Easily add weight to scale the difficulty with a dip belt. How To Do The Sumo Deadlift Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead. You answered your own question. . It was problematic, perhaps, definitely a pain in the aging prostate. It's still not great but things have really improved since I started slowing down the eccentric on everything. 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 . I want to replace the t2 sumo Deadlifts with Romanian deadlifts in the hopes of raising my conventional and strengthening a few weakpoints of mine (that being lower back and to a smaller degree grip, which isn't a problem but I feel I should train it). Train your weak areas if you're a powerlifter. Hook grip rack pulls. The main reason I really like this lift is the fact that I can apply both effective Isometric, Eccentric and oscillatory means to the RDL where its difficult and or risky to do this to the conventional deadlift. I probably would have done a lot more posterior chain work as well. Seen some good gains across the board, and doing RDLs hasn't seemed to hamper me. 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