Conventional deadlifts work your posterior chain while trap bar deadlifts train the quads. I'm not sure if anybody else had the same problem when switching over but my cues were different enough in both lifts that I basically had to relearn how to pull the slack out of the bar and brace. The following section will break down proper sumo deadlift … It was problematic, perhaps, definitely a pain in the aging prostate. I told ya this was a crazy guy in a crazy story from a crazy Saturday, right. That guy who could lift 350 like that. Looking back, what would you have done differently? You do not need to make a post asking for permission on rest periods, accessories, deloading, etc. Really working on my hip flexibility allowed my to get a better position closer to the bar and reduce my range of motion. What did you do to break the plateau? 91% Upvoted. 645 sumo at 168 bodyweight here. hide. Ah crap, the other thing - not using straps until I really had to when working up the deadlift sets.". 700 is pretty exceptional at any weight man. Same old guy told me, this is when he was 74, that he could probably reg dead 400 any time in street clothes (not a snappy dresser) with no more than two warmup sets. I stalled at the knees every single time. 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. Of course, Buddy, my friend who I haven't seen for too long, has to try the 350 with one arm thing. He was lifting at Hepburn's old gym on Hastings out in Burnaby B.C. Both the squat and deadlift involve triple joint extension, but they’re completely different from a biomechanical perspective. They were semisumo or wide stance conventional deadlifts. Getting solid work at 75-85% (15-20 reps), and dropping right into a deadlift variation helped immensely! 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. Find related exercises and variations along with expert tips Beginners benefit from starting with a Romanian deadlift and progressing to a trap-bar deadlift. I do Romanian DB lift as one of my accessories on Squat/Sumo day. 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. I can't imagine many powerlifter excluding the elite of the elite pulling heavier at that bodyweight. Diese Kreuzheben Variante eignet sich vor allem für große Athleten beziehungsweise für Athleten mit einem schwachen, unteren Rücken. Well, we promised to give you “4 awesome benefits of Sumo deadlifts,” so here they are… Then once the knees lock the HIPS come through and finish. Occasional mat pulls to feel heavier weight. I personally have a lot of work to do with this movement. Upper back work with heavy rows helped immensely as well. . Adjusted my stance, figured out how to brace my lats properly, started increasing my back work and doing variations of the deadlift to strengthen the areas where I was weak. He recommended lifting like a man, but if I was insistent on continuing with Sumo deads he'd try to help. Or for people to tell /u/WeaponizedSleep to eat more. 3. When I'm consistently stretching/rolling my glute med/piriformis/TFL, my hips stay happy and my sumo pull feels good. However, for heavy work, just skipping the first ~3 inches of the ROM allowed me to go heavy pretty frequently with happy hips, and lighter pulls to knee height kept my bottom-end improving as well. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. Dumbbell Romanian Deadlift (RDL) Introduction. Just because you have the mental intensity for it doesn't mean you should use it all the time. I have seen several lifters talking about how they vary sumo and conventional for fatigue maintenance and to get used to working with heavier weights. The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more … The real question is what benefits don’t they offer? Duh. I gotta say Sumo doesn't work for me. did you find that sumo pulling helped with your conventional pulls and how much do you work between the two? The benefit is reduced ROM in exchange for a somewhat harder lockout in my experience. . The sumo deadlift does limit maximal hamstring and erector recruitment when compared to conventional and Romanian deadlifts, however is often used to … While we value your involvement on the sub, we don't want to create a culture of the blind leading the blind. But what makes it such a great movement? Beim Sumo Kreuzheben … I spent two hours in the gym on Saturday videoing myself pulling singles and fixing my start position bit by bit. Buddy, he reg deadlifted a 700 on a standard bar in training in his basement with his garbage weights. It is recommended that you utilize both deadlift variations and alternate between the two. Some guy he'd never seen before came in and got outfitted in some of that weird old style strongman gear. "Posts must have context with your numbers" Who knew! Nice lift, eh. That's what I figured. Edit: I mean narrow sumo stance, as compared to what I see as typical sumo puller stance i.e. 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've never pulled sumo before, but I get so fatigued from conventional. The sumo deadlift uses an exaggerated wide stance. This sets up the first phase where one drives through the legs and the back stays the same angle. 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