For part 1 of 3, lets take a close look at the deadlift and which deadlift variations most effectively impact its improvement. You elevate the bar on blocks, plates or rack pins to reduce the 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. #2 - Sumo Deadlift The second common style of pulling, the sumo deadlift is a great variation to rotate into your workout. 150–161. When you use an extra-wide grip, your back and traps work harder to hold the weight. There is a deadlift style for every training goal! The block sumo deadlift is a really good variation for introducing the basic sumo. With each of the different exercise variations, our body has different angles and positions which stress different muscles and joints. The conventional, sumo, and hexagonal bar deadlift are excellent options to incorporate within the program of both your performance and rehabilitation clients. Swinton, Paul A, et al. 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. With the hex-bar deadlift, a specialty barbell in the shape of a hexagon allows the lifter to stand inside of it. 1, 2018, pp. As such, you can make the argument that the conventional deadlift is more posterior-chain dominant than the hex bar deadlift. The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a … Mean velocity and mean power were similar between lifts. you can thank me later… 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. Trap Bar Deadlift. Just look at the benefits of the conventional Deadliftâthe fancy term for the Deadlift version you see performed most often: Not convinced? Deadlift Variation Accessories. So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. One of the most popular deadlift variations is the sumo deadlift. Sumo Deadlift Using an extra-wide stance switches the primary muscles used. You Don't Need to Toe Touch to Deadlift Safely, Maximize hamstring and paraspinal workload, Build capacity and confidence in client’s ability tolerate stress in their low back and hip, Strengthen hip adductor musculature in a wide stance, Decrease low back stress during early-phase, Decreased overall range of motion requirements compared to conventional deadlift, Maximize force, velocity, and power production, Decrease low back stress during early-phase low back rehabilitation (if needed), Decreased overall range of motion requirements compared to conventional and sumo deadlifts. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Miles graduated from Northeastern University in 2019, earning both his Doctorate of Physical Therapy (DPT) and Bachelor of Science (BS) in Rehabilitation Science. 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. Using an extra-wide stance switches the primary muscles used. You can perform all of the Deadlift variations mentioned above with a Trap Bar, except the Dumbbell Deadlift. RELATED: The Dumbbell Deadlift: Perfect for Weight Room Beginners. Types And Variations Of The Deadlift 1. Conventional Deadlift. You might not be able to touch the bar to the ground because of limited hamstring flexibility. 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). The other deadlift. ... #4 Sumo Dumbbell Deadlift. Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. If you can learn to hip hinge correctly, you'll maximize your power and protect your lower back. Peak moment at the hip was similar between variants but peak moment at the knee was greater in the sumo deadlift. STANCE Kettlebell sumo deadlifts emphasize your inner … Pros. Sumo Deadlift Setup. It also improves balance, stability and core control. “A Three-Dimensional Biomechanical Analysis of Sumo and Conventional Style Deadlifts.” Medicine and Science in Sports and Exercise, vol. The sumo deadlift is great for individuals with mobility restrictions and those just learning to deadlift because it allows for the lifter to … Escamilla, R F, et al. Deficit Deadlifts involve standing on a small box or a plate to increase the distance the bar travels as you lower it to the ground, thereby moving you through a greater range of motion. On that note, Deadlifts are incredible at strengthening your back. According to the American Drug Free Powerlifting Association (ADFPA) rules at the time of this study, the barbell is "lifted upward in a continuous motion until the lifter is standing erect with knees locked and the shoulders thrust back.”. DEADLIFT Deficit deadlifts. you can thank me later… Totally kidding. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. These patterns, plus their many variants, are the squat and the deadlift. Below are eight variations of the Deadlift you can use in your training to become a stronger, more complete athlete. Get in some sumo style lifts, some stiffed legged variations and your deadlift PB will soon shift in the right direction. Medicine Ball Exercises for Youth Athletes, How to Crush Your Entire Body in 10 Minutes Using One Weight Plate, How To Do A Single-Arm, Single-Leg Push-Up, 2 Foam Roller Workouts For Strength, Not Recovery, Get Faster for Any Sport With This 12-Week Speed Workout. You don’t have to do that. The trap bar deadlift is another great option that takes stress off of the lower back … Even though tall and short lifters can do both deadlift variations, shorter lifters are often more suited to conventional pulls, and taller lifters usually do better with sumo. He believes in incorporating strength and conditioning principles into each client's rehabilitation program, as indicated, to ensure that each individual is physically prepared for the demands of their goal-activities. What is a Deadlift? The main difference between the sumo and the conventional deadlift is the position of the feet and hands. 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. Sumo deadlifts involve using a much wider stance than conventional deadlifts. 25, no. TRAPS. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. Hip Dominant Sumo Deadlift Deficit Deadlift: Clean Grip Versus Snatch Grip When pulling from a deficit, you should employ a traditional grip width as well as a snatch grip width. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. While deadlifts … BUILD: Deadlift Variations ————-Standard Deadlift Romanian Deadlift Sumo Deadlift ———————— The deadlift is considered a total body movement because there are several muscles used in both the lower and upper body. Kettlebell Sumo Deadlift: Often used to build the strength needed to perform the standard barbell version. 7, 2011, pp. 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 movements are simple deadlift variations that are ideal for making the lift harder in a way that helps you address a weak point in your general lift. TRAP BAR DEADLIFT Your lower back helps you pick up the heavy weight, and your upper-back muscles work to hold it. LOWER BACK Heeled Weightlifting Shoes for Squats | Do You Need Them? found that EMG activity at T12 and L3 (paraspinal muscles) demonstrated no significant difference between sumo and conventional deadlifts. The sumo deadlift is characterized by a wide stance, with toes slightly pointed out and a more upright upper body. Escamilla et al. | 32, no. 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. Improves core strength and teaches you to keep your core strong during athletic movements. Just look at the benefits of the conventional Deadlift—the fancy term for the Deadlift version you see performed most often: RELATED: Fix the 10 Most Common Deadlift Technique Mistakes. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". 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 stonger, faster, more powerful. 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 stonger, faster, more powerful. The sumo deadlift lets you take advantage of your long arms. 10 Deadlift Variations 1-4: Conventional, American, Romanian (RDL), and Sumo Deadlifts I'm not going to cover. If you’re a sumo puller, you can benefit from training the conventional stance, and vice versa. This is the same as the conventional Deadlift (or other variations), except you change your grip. Dumbbell Sumo Deadlift: An easier version of sumo deadlift, ideal for the beginners. To perform the standard barbell version, plates or rack pins to reduce range! 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