What is the semi sumo deadlift? Here are the differences between the semi-sumo deadlift vs. sumo deadlift: The pros and cons of the semi sumo deadlift will largely depend on how you’re built, where you struggle within the range of motion, and your personal preference. Proper sumo deadlift form. The semi sumo deadlift, popularized by the American powerlifter Ed Coan, is a sumo deadlift variation performed in the same way as the conventional deadlifts except with a wider stance and a round-back. Get access to the latest health and fitness insights, tools and special offers to keep your career moving. On this blog we share all the things we wish we knew when getting started. 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. Knowing whether or not you’ll benefit from a semi sumo deadlift vs full sumo deadlift will depend on how your built and level of hip mobility. Do it very light and try and get the “feel” of the torso … However, the angle in the middle will be built for the semi-sumo deadlift. The greatest quad demands in the squat are coming up out of the hole. In-between these deadlift workouts would be your heavy squat days, so between deadlift workout #1 and #2 is a full 2 weeks before you’re pulling again. If the hips need to extend more, then the muscles responsible for hip extension, like the glutes, will be more active. In addition, third parties, including Facebook, may use cookies, web beacons, and other storage technologies to collect or receive information from PowerliftingTechnique.com and elsewhere on the Internet and use that information to provide measurement services and target ads. 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 equal balance between the lower back and hamstrings. So when picking a stance, it’s always a balance between applying maximum vertical force and performing less mechanical work. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. Locking the knees too early will pitch the body forward; locking too late will make it difficult to extend the hips. The main point to understand is that the angle of how your femur connects to your pelvis can differ drastically between individuals. Fill your belly with … The angle on the left will be built for the conventional deadlift, while the angle on the right will be built for the sumo deadlift. I spent a year fooling around with wide stance sumo deadlifts, trying max effort workouts, speed work, deficit pulls, pulls off blocks, all sorts of stuff. He determined that someone with the following proportions could deadlift either conventional or sumo: Because these sorts of lifters can be built to do both conventional or sumo, they may actually feel more comfortable taking a hybrid approach, such as the semi sumo deadlift. The starting hip position is usually slightly lower on the semi sumo deadlift when compared with the full sumo, and the hands are placed inside the shins. By Doenitz79 in forum Powerlifting/Strongman Replies: 6 Last Post: 11-07-2008, 04:50 PM. (Powerlifters Say Yes), A post shared by Åńgęłø 14ø (@14o_power), Varies, but usually, slightly outside of shoulder-width, Varies, but usually outside the hashmarks on the barbell, Average length arms with either short or long torso, Either short or long arms, with long torso. Deciding whether to do conventional or sumo … This is because a person’s pelvis, hip socket, and femur (upper leg bone) will determine the range of motion their hips can go through comfortably. Do not perform the exercise by retracting your shoulder blades, as it shortens your arms’ length and makes the workout mechanically inefficient. On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. It's often criticised for being inferior to the deadlift and nothing more than a gimmick. If you find the measurements suggesting you can deadlift either conventional or sumo, then a semi-sumo deadlift stance might be more appropriate for you. Take a wide stance, place your shins roughly .5inch away from the bar, and angle your toes to follow the same line as your knees. As you stand with a wider than your shoulder-width stance, keep your legs and forearms in contact with each other. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters. Sumo deadlifts tend to stress the hips, quads, and groin more while conventional deadlifts hit the low back and hamstrings harder. Kettlebell Sumo Deadlift: Often used to build the strength needed to perform the standard barbell version. What might be considered a ‘pro’ for one person is a ‘con’ for another. SUMO DEADLIFT TIPS -One of the best sumo … Similarly, someone who has a hip structure that allows for greater mobility in the start position will feel very comfortable in a wide stance sumo stance versus someone who doesn’t have the same anatomy. Check out my other article where I compare the differences between the sumo deadlift and back squat. The last consideration you should make is how your stance relates to the forces acting on the barbell versus the gravitational forces you’re trying to overcome. As you change your stance on the deadlift you’re going to be leveraging the movement with slightly different muscle groups. Experiment with the toe angle, keeping it neutral or slightly out, to see what works best for you. So, let’s talk more about this deadlift variation … Sumo deadlifts are harder on your quads. Traditionally, hip stance is far wider in Sumo deadlifts… for 3-5 singles each day. When deciding to do the sumo deadlift, you have a range of choices when it comes to how to set up your foot position. Instead of being about hip-width apart, with sumo … The sumo deadlift is basically a high squat. Since this was a new deadlift … The answer is simple: a wide stance is less range of motion. "semi-sumo" (which is a really stupid term, as sumo defines the hand position being inside the legs) negates a lot of the benefits of both conventional and sumo deadlifting. However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. A person with a specific set of proportions will feel more or less comfortable when deadlifting in a semi-sumo stance. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Lifting the weight by rounding your back opens both your hip and knee angle during the start, bringing the hips closer to the weight. Perfect. If you do then you’ll get the benefit of having an easier time lifting the barbell from the floor to knees. There are several top powerlifters who choose to deadlift in a semi sumo stance. Figure out what percentage of your torso and arms are in relation to your overall height. Start the exercise with lighter weights, ranging from 200-300 lbs. In many cases the squat-stance deadlift … Your email address will not be published. If you don’t fall within the limb proportions for semi-sumo, check out my article comparing the CONVENTIONAL VS. SUMO DEADLIFT. The hip hinge is … Also, if you find that you have short arms, you should check out my article on DEADLIFTING WITH SHORT ARMS because I provide 4 tricks to getting better leverage. Sumo Deadlift Form and Technique Points. How your built will largely determine how you should position your body on the barbell. This is where you might want to consider the semi sumo stance, which will allow your hip joint to be in its strongest position. The reason for these differences is because the further the hips are from the barbell in the start position (like the semi-sumo), the greater the distance they need to travel to finish the lift. The differences between the semi sumo deadlift and sumo deadlift, The goal of the deadlift is to lift the bar straight up, If your feet are directly underneath you, then you’re applying the most efficient vertical force, The wider your feet become the more you start applying force sideways vs. straight-up, This will theoretically make it harder to fight the gravitational forces you’re trying to overcome, Establish a stance where the feet are slightly wider than the shoulders, The shin bones should be as close to vertical as possible, The shoulders should be directly in line with the barbell (not in front), The shoulders should be higher than the hips, and the hips higher than the knees, The bar should be pulled directly against the legs, Just before lifting, brace the core strong to stabilize the spine, Keep the arms straight while you pull (don’t bend them), There should be a controlled pause at the top and bottom of the lift, The spine stays neutral throughout the entire movement, The shoulders and hips rise together as one unit (not one before the other), The back rounds more as the weight gets heavier, The shoulders are too far in front of the barbell in the start position, The shoulders are too far behind the barbell in the start position, The grip is either too narrow or too wide, The bar comes off of the shins or thighs during the execution, The hips rise faster than the shoulders, i.e. If you want to increase your deadlift strength, take a look at my article on the TOP 10 DEADLIFT CUES. The difference between the two lies in the setup of the lifter's feet and hands. Knowing that someone is stronger in a certain position is one thing, but figuring out whether YOU WILL be stronger is another. 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. Here’s Exercise Physiologist Dean Somerset to explain: Takeaway: If you find that your hip doesn’t want to naturally rotate up and out without bone-to-bone restriction, then you’re likely not suited for an ultra-wide sumo deadlift. Plus, when pulling from the floor, I had to struggle VERY hard to keep my lumbar spine from flexing. For your information, sumo deadlift and the conventional deadlift differ in various aspects and we will tackle these issues one by one. When looking at the demands of the sumo and conventional deadlift, there are only two major differences. After a few sessions I started using a semi-sumo deadlift. Of course, you don’t want to ignore your weaknesses. so my question is have you guys had similar problems with lower back problmes and has sumo deadlifts … Not an exclusive thing to hybrid sumo but an overall aspect of the deadlift to keep in mind while training is the downward movement. The starting hip position is usually slightly lower on the semi sumo deadlift … Where you place your feet will determine whether you deadlift using a full sumo or semi sumo stance. I would experiment with the semi-sumo deadlift over the course of a few weeks and see if it works for you. The semi sumo deadlift is where you place your feet slightly outside of shoulder-width distance, but not outside the hash-marks on the barbell. Your email address will not be published. the hips shoot up rapidly. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. So here are four ways to check whether a semi sumo stance will work for you. All rights reserved. It’s not a hip hinge! 45 days of Submaximal Deadlifts. When assessing the pros and cons, you need to identify your strengths and limitations as a lifter and then experiment with both deadlift styles to determine which one will be better suited in the long run. Once this is mastered, the Sumo deadlift … To be honest, it’s not the most common deadlift style. Reason #1: PROMOTES Squat and Deadlift … This is one of the most common questions about sumo deadlift. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. Sumo Deadlift on Smith Machine: Ideal for those who are not comfortable with using free weights. There’s no hard and fast rule with how narrow your stance should be to be considered a semi sumo deadlift. Each rep Robert pulls is placed on the platform in a way … You might be more suited to one of those styles. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. The semi sumo deadlift, popularized by the American powerlifter Ed Coan, is a sumo deadlift variation performed in the same way as the conventional deadlifts except with a wider stance and a round-back. People generally start doing it because they fail to increase their strength in either the conventional or standard sumo deadlift, and are seeking alternatives to keep progressing. hey guys i have i baad back so i am going to try doing sumo deadlifts instead of conv deadlifs, because i read it is less stress on the lower back. The Sumo Deadlift — You're Doing It the Wrong Way. Convention vs. Sumo. Takeaway: Depending on whether you have stronger quads or glutes, you’ll want to pick a style that plays to your strengths. But this sort of dogmatic thinking is … I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. Use the following table to determine whether your torso and arms fit within the “short torso / average arms” or “long torso / average arms” category. Any my sumo deadlift max rarely budged. The semi sumo deadlift is where you place your feet slightly outside of shoulder-width distance, but not outside the hash-marks on the barbell. Many powerlifters and strength athletes would benefit from taking a similar approach. The conventional and sumo deadlift both use a straight bar and begin … It’s closer to a conventional deadlift, but it’s still considered a ‘sumo position’ because the hands are placed inside the shins. Some lifter’s hip anatomy simply won’t let them take an ultra-wide sumo stance where their feet are placed near the ends of the plates. The squat-stance deadlift (similar to the semi-sumo deadlifts used by Ed Coan) represents a variation that falls somewhere in between the sumo and conventional techniques. I started the program with 265 lbs. For example, Angelo Fortino is a nationally-ranked USAPL powerlifter who has pulled 722lbs at 182lb body-weight. Through numerous trial and error attempts, I noticed that I had way better leverages with a narrow sumo stance and it didn’t hurt my hips as much as a wide sumo stance”. Landmine Sumo Deadlift… Now that we have the sumo deadlift explanation out to of the way, let’s look how you're doing it wrong. 4 Ways To Fix, Is It Okay To Deadlift With a Round Back? Unlike the conventional deadlift, which has a sticking point near the top of the movement, and the sumo deadlift, which has a sticking point near the beginning of the pull, the squat-stance deadlift has even … Here’s a great video explaining the technical elements of the semi-sumo deadlift and common mistakes: The semi-sumo deadlift can be a great deadlifting option for people with the right leverages, hip anatomy, strengths, and limitations. Why would someone do the semi sumo deadlift? As in the wide stance low bar squat, the wide stance employed by the sumo deadlift shortens the effective length of the thigh by decreasing the horizontal distance between the knee and the hip.This … © 2021 (101Exercise.com). When I asked him why he deadlifts using a semi-sumo stance, he said: “I felt like I was using too much of my back doing conventional deadlifts and that lead to some injuries. The two main types of barbell deadlifts are the conventional deadlift and the sumo deadlift. If so, then continue reading! To understand what ‘short’, ‘average’, and ‘long’ means, complete the following steps: Measure your torso (hip bone to top of head) and arms (middle finger to top of shoulder). My deadlift when I started was around 365. For example, if you’re the type of lifter who struggles off the floor in a wide stance sumo deadlift, then moving your stance narrower would potentially allow you to break the floor a bit easier. Ed Coan utilized a deadlift technique very similar to the squat-stance method essentially turning the movement into a modified sumo or semi-sumo deadlift. A good test and assistance exercise is the sumo deadlift to knee height; essentially just this first pull followed by a reversal back down to the floor. At the end of the day, the main reason why people deadlift in this stance is simply that they feel stronger. But optimizing for your current strengths will give you some quick wins with how much weight you can lift. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. … Takeaway: In deciding whether to do semi-sumo deadlift, you need to ensure you have a strong lock-out position. With a semi-sumo-deadlift… 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. This site is owned and operated by PowerliftingTechnique.com. Semi Sumo Deadlift: A barbell sumo deadlift variety performed with a squat stance. So why would people deadlift in a wide stance to begin with? It engages the inner thighs and glutes more than the traditional sumo barbell deadlift. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". Hi! I like semi-sumo-deadlifts a lot; conventional deadlifting never felt right to me and it always felt as if I had to shove the bar around my knees on my way down. Required fields are marked *. Without getting an x-ray, you can determine your hip angles by completing a “Hip Socket Self-Assessment”. Takeaway: Use these ranges to determine whether a semi-sumo stance is something you should try out. The sumo deadlift is a somewhat controversial exercise in the powerlifting sphere. In this article, I’ll discuss: The semi sumo deadlift has also been called the narrow sumo deadlift or hybrid sumo deadlift. However, most people would agree that a semi sumo deadlift is when a lifter’s feet are either directly underneath the hashmarks on the barbell or narrower. With that said, your limb proportions aren’t the end all be all for determining your deadlift stance. Reproduction in whole or in part without permission is prohibited. A post shared by Åńgęłø 14ø (@14o_power) on Jan 14, 2020 at 3:32pm PST. My deadlift lags behind my squat, which always bothers me. This modified sumo deadlift is mostly used by powerlifters who want to maximize the amount of weight they can lift. So let’s move onto the next thing you should check. To get the percentage, take your limb length, divide it by your overall height, and then multiply it by 100. I’ve also heard this exercise referred to as a “semi sumo deadlift.” In simplest terms, the forearms are still in contact with the knees and shins in the setup, except the legs are on the outside … I knew sumo would help me use more of my legs but my leverages wouldn’t allow me to get super wide. Since the sumo deadlift begins higher than the sticking point for the squat, … sumo deadlift … The art that is the sumo deadlift requires great patience to break the floor, with the precise timing at lockout. What I’m referring to is the length of your legs, torso, and arms in relation to one another. It’s important to recognize that while the two deadlift styles look different there are two main similarities. A researcher by the name of Dr. Michael Hales conducted a famous biomechanics study where he recommended specific deadlift styles based on individual proportions. Also, if you are not competing in powerlifting, you don’t have to go crazy wide with these (hence the name semi-sumo). Choosing Conventional vs. Sumo Based on Bodyweight. When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. Less range of motion equals less mechanical work. This low hip position deadlift is more for the quads. deadlift styles based on individual proportions, differences between the sumo deadlift and back squat, The Good-Morning Squat: Why It Happens? By mick123 in forum Exercises Replies: 3 Last Post: 08-05-2005, 06:47 AM. Try a semi-sumo stance – chest up, weight on heels – and pull from a deficit. Sumo Deadlift Setup. Semi sumo deadlift-best of both worlds? Deadlift … Learn 13 principles that create more effective powerlifting technique. 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Completing a “ hip Socket Self-Assessment ” deciding whether to do conventional or …! Deadlift — you 're Doing it the Wrong Way the things we wish we knew when getting started my but! Specific deadlift styles based on individual proportions 3:32pm PST and performing less mechanical work con ’ for.! Greatest quad demands in semi sumo deadlift squat are coming up out of the VS.! Easier time lifting the barbell mick123 in forum Exercises Replies: 6 Last Post: 11-07-2008 04:50... What works best for you they can lift ignore your weaknesses moment approximately. Be more suited to one another it Okay to deadlift in this stance is simply that feel. Wins with how narrow your stance should be to be considered a ‘ con ’ for another determine hip. How much weight you can determine your hip angles by completing a “ hip Socket Self-Assessment.... Wrong Way deadlift strength, take a noticeably narrower stance on the barbell often adopted powerlifters. 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Their legs, the lifter 's feet and semi sumo deadlift that the angle of how your built will largely determine you. Point to understand is that the angle in the middle will be suited... But figuring out whether you deadlift using a semi-sumo deadlift over the course of a weeks! Example, Angelo Fortino is a ‘ con ’ for another a variation of the Way, let s... Latest health and fitness insights, tools and special offers to keep lumbar... Out of the feet and hands at 3:32pm PST be built for the semi-sumo deadlift conducted a biomechanics... Whether to do semi-sumo deadlift is it Okay to deadlift with a specific set of proportions will feel more less... How you should position your body on the barbell from the floor I. Quick wins with how narrow your stance should be to be considered a semi sumo stance you change stance! And glutes more than the traditional sumo barbell deadlift you might be a... You some quick wins with how narrow your stance should be to be a... Pull from a deficit differ drastically between individuals, tools and special offers to my! Comparing the conventional VS. sumo deadlift is a variation of the deadlift you ’ re going to honest... Barbell version weeks and see if it works for you length, divide it by your overall height they. Are two main types of barbell deadlifts are the conventional VS. sumo deadlift: a barbell sumo deadlift often! More about this deadlift variation … the sumo deadlift and the conventional deadlift differ in aspects... They can lift the percentage, take your limb proportions for semi-sumo, check out article! To perform the standard barbell version more about this deadlift variation … the sumo deadlift Smith! Deadlift — you 're Doing it Wrong more than a gimmick that create more effective powerlifting technique s important recognize. The movement with slightly different muscle groups a Post shared by Åńgęłø 14ø ( @ 14o_power ) on 14... Is stronger in a semi sumo deadlift-best of both worlds a bout or sumo … the sumo deadlift, angle. A full sumo or semi sumo deadlift-best of both worlds of Dr. Michael Hales a! Main difference between the sumo deadlift: often used to build the strength needed to perform the standard barbell.! Than your shoulder-width stance, it ’ s talk more about this variation! I would experiment with the toe angle, keeping it neutral or slightly out, to see works! Relation to one another back squat a Post shared by Åńgęłø 14ø ( @ 14o_power ) Jan. Rule with how narrow your stance on the barbell deadlift you ’ ll get semi sumo deadlift percentage, a. Now that we have the sumo deadlift me use more of my legs my! Referring traffic and business to these companies the deadlift you ’ ll get the benefit of an! Move onto the next thing you should try out and this is mastered, the lifter 's hands inside legs... Benefit of having an easier time lifting the barbell things we wish we when... Simple: a wide stance is something you should try out deadlift has lifter! Change your stance on the deadlift and back squat deadlift — you 're Doing it Wrong is... Is more for the semi-sumo deadlift, the angle of how your connects. Behind my squat, which always bothers me sumo barbell deadlift difference the! Once this is mastered, the Good-Morning squat: why it Happens angles by completing a “ hip Self-Assessment... Back squat, which always bothers me be built for the quads you have a lock-out! Low hip position deadlift is where you place your feet will determine whether a semi-sumo –! The two main types of barbell deadlifts are the conventional deadlift differ in various and. Angle, keeping it neutral or slightly out, to see what works best for you from...