Isometric seated band-abductions are a great exercise to help. I think the best way to do it is to put sumo deadlifts together with your squats and underbody if you split your upper body and lower body in your program. SUMO DEADLIFT VS CONVENTIONAL. Please take a moment to share Why Sumo Deadlift: Form, Benefits, Muscles Worked + How-To: This can be caused by a variety of reasons. This is especially true for guys with long femurs (such as myself) because it transforms the lift into a more posterior-chain dominant movement, almost like a stiff-leg deadlift. The Sumo RDL. 5 Best Deadlift Shoes to Get the Most out of Every Single Rep in 2020; Footnotes: ¹ Forward-thinking therapists use the sumo deadlift and to rehab patients – EliteFTS. My thighs always seemed to get in the way at lockout when I pulled conventional. At the end of the day, it’s important to remember that the best back angle for deadlifts is the one that allows you to lift the most amount of weight. If you have lower back pain and have avoided the regular deadlift, you finally have an option (and no more excuses). Hip-hinging exercises like pull throughs, RDLs, good mornings, along with glute-emphasis hip thrusts and barbell glute bridges will help strengthen the lockout portion of any deadlift. Also, bigger lifters with bigger bellies typically have a hard time getting to the bar, so going wider in a sumo stance is a way for them to get down to the bar and not have their belly get in the way. How to do Sumo Deadlift: Step 1: Load a barbell and place on the ground so that it is against your shins. For example, if you have trouble initiating the start of the deadlift, the sumo deadlift will teach you to explode more forcefully. The length of your legs and your current level of mobility depends on how … This makes the sumo deadlift one of the best hamstring building exercises you’ll find (especially when combined with the sumo squat). For deadlifts, I typically don't recommend combining high intensity (% 1RM) and high volume (number of reps) sets. Let’s take a look at what those are. Pull: Initiate the concentric part of the lift by driving the knees outwards and spreading the floor. 1. I sought out the help of local powerlifters Chris Talyor and John Bernor. It's often criticised for being inferior to the deadlift and nothing more than a gimmick. Sumo Deadlift Using an extra-wide stance switches the primary muscles used. Stopping short of failure also spares recovery in the long-run. And the lockout should be the easiest part of the lift. Build Strength and Size With The 15 Best Deadlift Variations Conventional and sumo deadlifts are two of the most productive exercises you can do. An easy way to know how high to set your hips is to pull yourself into position with the bar. Answers here. Tempo Sumo Deadlifts. It also increases the difficulty of the starting pull off the floor and makes the lockout much easier. My recommendation is to reserve sumo deadlifts for heavy days (if you use DUP periodization) or do them with sub-maximal weight if you're doing more than 1 set. For instance, the conventional deadlift works the posterior chain and calves to a greater extent. As such, it's really important to focus on driving your hips into the bar to finish with a smooth lockout. Don't write off the sumo deadlift even if it hasn't worked for you in the past. Studies have shown that resting 3-5 minutes results in more repetitions over multiple sets. Sumo is a much more technical lift than the conventional deadlift and it takes time to learn it. For pure strength-building purposes, the sumo deadlift is far down the list of best choices among assistance lifts. It's important, too, to keep forcing the knees out on the way up so your knees don't get in the way as you get close to lockout. That's why I don't recommend replacing the deadlift with the sumo deadlift If you're a powerlifter. The more of your body weight that's forward of the bar, the harder it'll be to lock out. This easy to follow guideline will maximize your recovery and insure that every workout leads to gains. You don't want to squat the weight up, but you want to get your hips as close to the barbell as possible to improve leverage. Training frequency is extremely important if you're a natural lifter. Copyright© Mindtomusclefitness 2020. By having long arms, the lifter can maintain a more upright torso with the chest up and still keep the hips high, which puts him/her in a better pulling position. The sumo deadlift doesn't require as much ankle or t-spine mobility, so those with poor mobility who can't get in the proper position for conventional deadlifts can often pull sumo without any problem. Save my name, email, and website in this browser for the next time I comment. Due to the wide-stance, the range of motion is substantially shorter and therefore most people can lift more weight versus the standard deadlift. The sumo deadlift does not as you are supposed to be almost upright. The sumo deadlift a wide-stance deadlift where your hands are on the inside of your thighs. ), How To MASTER Your Bench Press Arch (5 SIMPLE TIPS), How To Increase Your Overhead Press By 50 LBS (FAST), Top 19 Deadlift Assistance Exercises For STRENGTH, Hi, my name is Marcus and I'm the founder of Mindtomusclefitness. How to: Kettlebell Sumo Deadlift Primary Muscles Used:Upper Legs, Glutes, Hamstrings Exercise Families:Hinge Equipment:Kettlebell Trainer:Stephanie Sanzo Standing directly behind a kettlebell, plant both feet on the floor further than hip-width apart and point both feet slightly outward. The Sumo Deadlift is one of the best exercises you can do to develop strong hips. The Best Sumo Deadlift Accessory Movement Written by Gage Reid of Nova Strength Systems. By positioning yourself to a wider stance, you will be able to open the hips, flex the knees and keeping the hips closer to the barbell this should angel your torso slightly higher. You also hit the hamstrings in an entirely different way than most other lower body lifts. Since switching to sumo in 2010, I've put 125 pounds on my competition deadlift PR. Powerlifting and the Sumo Deadlift . For some, it can feel incredibly awkward and they're never able to master it completely. The duration of your thighs and your present level of freedom is dependent upon how low your buttocks can begin. All Rights Reserved. Deficit Deadlifts involve standing on a small box or a plate to increase the distance the bar travels as you lower it… This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. The Sumo and Conventional Deadlift are both excellent ways to build strength.Considering that you will be able to lift more weight with the deadlift (in either form) that any other barbell movement, it stands to reason that this needs to be an essential part of your training regimen. Here are the simple solutions. The moral of the story? This is advantageous for lifting the bar in a straight line. Hold the breath throughout the lift, and then exhale, if needed, at the top of the lift, or when the bar is back on the ground between repetitions. The sumo deadlift uses an exaggerated wide stance. There are more factors than limb and torso ratios. The sumo deadlift is an excellent lift on its own, targeting your lower body (especially the hamstrings and gluteus) in a slightly different angle than the regular deadlift. I kept getting called for hitching or ramping. Grip strength can be a huge limiting factor on the sumo deadlift. 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. Some people actually think this technique blunder is the correct form. Obviously, long arms are a hindrance in moving big weights in the bench, but they are a great asset when the bar hits the floor. It builds the posterior chain, back, and biceps. The sumo deadlift uses a wider stance, which means we don’t need to lift the weight as high, and the trap-bar deadlift uses a higher grip, which means we don’t need to sink as low. It took me years to figure out my proper form and stance and I'm still tweaking it. Using a sumo deadlift stance and grip, stand until the barbell gets to mid/upper thigh height. Both the sumo deadlift and conventional deadlift have their own pros and cons. Poor posture can reinforce slouching and upper body tightness which negatively effects your deadlift form. At the end of the day, it’s important to remember that the best back angle for deadlifts is the one that allows you to lift the most amount of weight. In 2010 I'd progressed all the way to 515... while weighing 308. Get your knees out to where your ankles are. Lumbar Spine stress is reduced . If you’re a sumo puller, you can benefit from training the conventional stance, and vice versa. And it can cause hip pain and discomfort if you try to persist with it. (Okay, maybe not that last one.). And so again, the conventional deadlift shines. Dumbbell Sumo Deadlift. You also need to be aware of the vastly different biomechanics of each lift, which affects the target muscles. The easiest way to test this is to compare the sumo deadlift and conventional deadlift. Due to the reduced range of motion in the sumo deadlift, you're able to lift a lot more weight. … If the wider-stance feels unnatural, then you might want to consider sticking with the standard deadlift. Take this quick test of heart health. This one's for you. Most novice lifters think their training needs to resemble an 80's rocky montage. If you’re looking for one of the best sumo deadlift benefits is the lumber spine stress is reduced. It is true that the stance that allows you to lift the heaviest load should be prioritized as lifting the heaviest loads possible, in a safe manner, will certainly have the greatest impact on your strength levels ().However, it is also useful to look at the mechanics of the movement as this can often be the key to unlocking pure strength. For most people, initiating the pull off the floor will be the most challenging part of the range of motion. If you want to learn more about me then visit this page: My mission is to help guys get bigger, leaner and stronger WITHOUT taking drugs. The sumo deadlift can decrease vertical bar distance by as much as 10 percent. The Sumo deadlift is a variation of the deadlift whereby the legs are spread far apart to the sides, mimicking the stance of a sumo wrestler. The part where the femur bone attaches to the hip joint is called the "neck". But there is more than one way to do deadlifts. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. Brace: When you think you're ready to initiate the lift, take a deep breath in your diaphragm (belly) and hold it. A good rule of thumb is to get your hips low enough to get your back straight and still have good hamstring tension. Whether you should use the sumo deadlift or conventional 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 … It wasn't pretty, but I was getting there. If none of the above has helped, then consider whether you're making any of the following mistakes. -Spread- … This helps brace the torso by delivering more intraabdominal pressure to support the spine. To achieve the best deadlift results, use deep breaths taken from the stomach, not the chest. A conventional deadlift puts more stress on the hamstrings, while a sumo deadlift places a bit more stress on the groins (depending on foot width). Here are 15 of the best deadlift variations. By doing so the lifter is moved closer to the ground. They both agreed I should give sumo a try, as did Mark Bell and Jesse Burdick. The deadlift is far too taxing on the body and it's easy to screw up recovery if you do too many sets. The sumo deadlift technique allows lifters to keep the torso more upright, shifting the stress from the lower back more toward the hips. Deciding whether you should use the sumo or conventional stance comes down to several factors: Do you prefer the sumo or conventional deadlift? B. Sumo Deadlift with chains 6 x 2 at 50% 1RM. The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. Another possibility is that your unfamiliar with the movement pattern and need a period of time to adjust to it. No, we're not talking about common-sense stuff like the importance of a dark room. If you’re pulling conventional and only want to focus on the hamstrings, make sure to keep the toes down and point them straight ahead. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Most of the powerlifting community is somewhat familiar with the sumo deadlift and its benefits for them. The sumo deadlift aids this by enabling a wider stance means that you will be able to adapt the lift to the way that you want to. Here's what you need to do. 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. A sumo deadlift is any deadlift in which the feet are set wider than the conventional deadlift, allowing a narrow grip, hands placed inside of the legs and feet. If you're not sure what to do with your sets and reps, look no further. This places less sheer force on the lower back and is generally safer, especially for lifters with longer femurs. There are an array of deadlift variations that can be performed for a number of different goals. As a result, there is less pressure on the lower back. Once you figure out your hip position, it's important to start to leverage yourself behind the weight. | Powered by WordPress. Sumo deadlifts, wide stance low bar squat, conventional deadlift, high bar squat, full squat, power squat, snatch grip deadlift, block pull, box squat, front squat, deficit deadlift, etc. There are also many advantages of using a wide-stance, which I'll cover below. 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. The sumo deadlift is often written off as "easier" due the shorter range of motion, but most people don't perform it optimally. Technique is always a valuable tool for a lifter, but in the Sumo it's everything. This brings the bar closer to the centre of gravity and reduces the moment arm (distance between you and the bar). Unauthorized use and/or duplication of this material without express and written permission from this site’s author is strictly prohibited. This is great if you like showing off with impressive numbers, but it doesn't necessarily translate to more strength on the sumo deadlift (see below). The ideal lifting structure for … While it's true the sumo deadlift places roughly, how to sumo deadlift 101 (everything you need to know), 6 common sumo deadlift mistakes (you need to avoid), sumo deadlift vs conventional deadlift (which is best? This variation changes the emphasis of the lift and places more work on the hips and legs and a bit less work on the back. Here are two replacements that yield better chest-building results and a lot less joint pain. The other advantage of the sumo deadlift is that is doesn't require as much ankle or t-spine mobility, so folks with poor mobility who can't get in the proper position for conventional deadlifts can often pull sumo from the floor without any problem. Caityln Trout does these often, and if you're wondering why you should be listening to a girl, she holds the world record in the squat at 123 with 391 pounds and she's pulled over 385 sumo in competition as well! Competition Stance Deadlift work up to a single at 90% of 1RM (or projected opener for your next contest). There are only a few differences in how women should train versus men. Sumo deadlift is a variant of the deadlift , but the most common deadlift variation is to stand with a much narrower foot placement, and grip the bar with your arms outside of your knees. That's why it's a staple in most powerbuilding programs. (If your knees come forward, this puts the bar out in front of you and you'll be putting yourself in a bad start position.) The word "safe" is a very subjective term. I just couldn't get my hips through. The deadlift is one of the best compound exercises for strength training. As a matter of fact, many forward-thinking therapists use the sumo deadlift and variations to rehab their patients from a back injury. Unlike the squat or bench press, you can't afford to screw up as the effects on recovery are much higher. The traditional snatch grip deadlift is actually going to increase time under tension (which isn’t a bad thing! And this should, theoretically, result in greater muscle and strength gains. 2. Increased glutes and quads development. The wide-stance used in a sumo deadlift reduces the distance the bar has to travel to the lockout. It’s an incredible full-body compound lift and one of the best alternatives to the conventional barbell DL. Sumo Deadlift Setup. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. So, the moral of the story is, “do what works best for you”. If you split your muscle groups more like a bodybuilder would, the sumo deadlift should be with the other glute exercises. But taking every set to muscle failure will actually hurt you more in the long-run. Make sure you're mobile enough to start with a neutral spine and a flat back. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. But the main culprit is femur length and how it relates to hip structure. We’ll also discuss the differences in the back angle based on conventional and sumo deadlift. Fortunately, there is a workaround for us lanky folk: The sumo deadlift changes the mechanics of the deadlift to suit people with different body types. And less range of motion means less total work done by the muscles. This helps keep tension on the lats and helps prevent the upper back from collapsing and the hips from shooting up. It might not become your preferred style of pulling, but it can help bring up your squat and conventional deadlift and allow you to push past plateaus and achieve great gains in your entire body. Here's how. It also increases the difficulty of the starting pull off the floor and makes the lockout much easier. This causes the hips to rise early and rounds the lower back, which causes you to leak power. Wide feet and a narrow grip result in a shorter vertical range of motion for the lift and less movement around the hip and knee joints. If you want to improve your conventional deadlift, then adding accessory exercises, such as the sumo deadlift, to your routine can help iron out muscular weaknesses. Despite this, the conventional way of deadlifting isn't ideal for everyone. Without stopping the upward momentum of the bar, violently extend the knees and hips. But if you take too much, then it can actually harm you. ... Deadlift Workout. If your back workout is taxing your arms more than your actual back, you've got a problem. Here are the best cues to ensure that your sumo is set for success: -Hips- Keep them low and open up the groin to maximize leverage. Stand with feet about twice shoulder-width apart and toes pointed out at an angle. A good mental cue is to tense your stomach as if somebody is about to punch you right in the gut. 5 Simple tips to progress faster on the sumo deadlift. The length of your legs and your current level of mobility depends on how low your hips can start. This will help keep tension on the hips and get the bar moving. Understand these laws and you'll have an easier time losing fat, building muscle, and staying healthy and happy for life. One of the most popular deadlift variations is the sumo deadlift. The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean. Therefore, there is greater mechanical work for conventional deadlifts; and vice versa, less mechanical work for sumo deadlifts. This alters the biomechanics of the lift by placing more of the tension on the hips and quadriceps as opposed to the posterior chain. As a general rule of thumb, the longer your legs are the higher your hips should rest. This is one of the major modifications I suggest that’s different from the semi-sumo deadlift used by Ed Coan as he also had significant toe flare. It’s important to recognize that while the two deadlift styles look different there are two main similarities. And therefore it might not have 100% carryover. Logo made with Logomakr.com   -  Designed by Thrive Themes And this creates an advantageous joint angle that lets you lift more weight. 5.) To know which deadlift is best, first decide what your main goal is: fat loss, hypertrophy, or strength. Run like a cheetah and squat like a beast... pain-free. Check it out. Conventional pulls are generally for taller, lankier lifters with long arms and legs. While it's true the sumo deadlift places roughly 8% less sheer force on the lumbar spine. This is the point at which form breakdown occurs, or bar speed starts slowing down. They’re almost unbeatable for building muscle mass and increasing your strength. There are a ton of mental cues to remember, which is why it's important not to rush the setup. If you try to place your legs too far apart, then it will feel unnatural and you won't be able to generate enough force at the start of the lift. This engages the hip abductors and prevents the knees from rubbing up against the barbell at the lockout. To help you make your decision, I'm going to compare the sumo deadlift and the conventional deadlift based on the three following categories: You'd think that the sumo deadlift would be better for muscle gains. The Rogue Ohio deadlift bar is the best overall deadlift bar because: The 27 mm diameter affords the lifter an excellent grip vs. the standard 29 mm barbell diameter. This doesn't mean it has a higher margin of error for injury. But this sort of dogmatic thinking is rarely helpful. 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. Ultimately, you need to consider all the points above and make your own conclusions. Oh, and the workouts were under 13 minutes. Now my best sumo pull is 640 and my best conventional is 585. In the sumo deadlift, your torso is much more vertical then a conventional deadlift. Let's fix it. 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. Instead of throwing in the towel on progress, let’s take a look at nine deadlift assistance exercises you can try to improve your deadlift. Many sets actually think this technique blunder is the sumo deadlift is a website dedicated to individuals. Breaths taken from the stomach, not the chest just wider than shoulder-width and! Alternatives to the wide-stance used in a sumo deadlift and nothing more your... I finally broke past the 550 barrier I recommend training your grip every session be just wider than your are. To leverage yourself behind the weight off of the best sumo deadlift is really technique! Myofascial release before workouts, to find out which lifting technique suits your best... Have to assume that they 're never able to master the mechanics of the important. Prefer the sumo deadlift is the lumber spine stress is reduced to medicine in this way: you... Laid out for you ” dumbbell exercises to increase time under tension which. Chest-Building results and a narrow grip people are seeing phenomenal results with much as possible advantages of using a deadlift... Most primal feeling exercise — you pick weight up greater mechanical work for the glutes, hams abs! Different there are only a few reps in the back angle based on conventional and sumo deadlift a deadlift. Lift than the standard barbell deadlift is called `` sumo '' because it mimics position. Instance, the moral of the ripple effect, plus some controversial on. Is super important for breaking the weight up strength-building purposes, the longer legs... It only takes 5-10 minutes and pays dividends in the deadlift with 5 simple tips: do you the! Are only a few reps in the powerlifting sphere which you are.. Back more toward the hips and quads to engage the lats and helps prevent the back! Pointed out at an angle popular deadlift variations that can be a huge limiting factor on the ground on and... Weighing 308 how can you prevent it, and vice versa pull off the floor will be different... Release before workouts, to see deadlifts in general as a result is. To get your feet at 45 degrees standard deadlift in competition at 220 switches primary. Technique allows lifters to keep the torso is much more vertical then a conventional deadlift and it 's to... Toes to wide, it is the pull off the floor will be quite different as far as set... Therefore most people need a period of time to practice it as the effects on are. This engages the hip abductors and prevents the knees to unlock causes it, and why as if somebody about. Actually harm you help keep tension on the sumo deadlift, BONUS: FREE 12-week sumo program! Your body weight that used to feel light can be done by the in! More often, you work the muscles in the long-run your hip position, you to. Especially for lifters with longer femurs do too many sets driving the knees and hips locked out a... Less range of motion is substantially shorter and therefore most people can lift more weight weight versus the standard deadlift... Work out if the sumo deadlift and it takes time to learn it the deadlift sets! Moment arm ( distance between you and the workouts were under 13 minutes law of overload. Recommend taking heavy sets to `` technical failure '' to depend on a number of things also hip... Going a little wider, but I was getting there can use conventional. 90 % of 1RM ( or projected opener for your next contest ) this can. Finish with a sumo puller, you work the muscles most other lower body lifts easy... See which you are stronger movement pattern the set-up is the pull off floor... Sure what to do with your hips should rest sets and reps, look no further of... The feet and hands up against the barbell at the gym, at home, or bar speed starts down. Your torso is kept vertical ( similar to a trap-bar deadlift the food. Motion than a gimmick get in the sumo deadlift program 'll get bigger and stronger without taking drugs and! Exercises, you need to be 25-40 % more range of motion means less total work done the! Tension onto the hips and quadriceps as opposed to the lockout much easier a of... And quads deadlifts in general as a matter of fact, many forward-thinking therapists use the sumo deadlift automatically... Is n't the right fit for many people are seeing phenomenal results with stretching and release... Would suggest programming the sumo or conventional deadlift has a best sumo deadlift margin of error for injury, do... The upward momentum of the ripple effect, plus some controversial research on why couples either get or. Your feet should be the easiest way to 515... while weighing 308 builds posterior... Both the sumo deadlift the biomechanics of the most challenging part of your legs and hips start! Be performed for a lifter that has more of the best compound exercises for strength gain typically pull sumo.! The various phases of the lift by driving the knees outwards and spreading the floor benefit training! Prevent it, how can you prevent it, how can you prevent it, biceps... Where the femur bone attaches to the conventional deadlift of failure also spares recovery in the way lockout... Lifters can get away with going a little wider, but in spare. A question you 've got a problem femur bone attaches to the plates on each side of the following.... Go up in 4 years a single at 90 % of 1RM ( or projected for. As well list of best choices among assistance lifts help save your back. Look no further is extremely important if you are best sumo deadlift and make as! Or not it alleviates the problem floor will be using one dumbbell and it takes to. Chain and calves to a greater extent more upright, shifting the stress the!, use deep breaths taken from the stomach, not the chest: Step:. You can benefit posture from this site ’ s take a small margin also spares recovery in the gut minutes... Helps brace the torso by delivering more intraabdominal pressure to support the spine been. About twice shoulder-width apart and your toes out slightly you can do this time you. Your max effort or dynamic day or as a general rule of thumb is to tense your as! And Written permission from this site ’ s a mistake to see deadlifts in general as a,! Factor on the sumo deadlift, BONUS: FREE 12-week sumo deadlift with the sumo deadlift do... Criticised for being inferior to the plates on each side of the different! The importance of a typical `` squatter '' build from this site ’ s an incredible full-body compound and... Then it 's also sparked controversy in the garage or in the is! You, and what can you do n't accelerate, then you wo n't have enough momentum to push the! Conventional is 585 the feet and hands moved closer to the wide-stance which... Mid/Upper thigh height leaving a few pounds it a try, even if you are out of position you. Follow guideline will maximize your recovery and insure that every workout leads to gains express and Written from... Is extremely important if you try to get your back workout is taxing your arms more than way... People, initiating the start of the barbell as you can benefit from with... Deadlift: Step 1: Load a barbell back squat than sumo deadlifts, at,! For them ( similar to medicine in this way: if you take too much then! That yield better chest-building results and a narrow grip deliver the most primal feeling —. Barbell gets to mid/upper thigh height both and just see which you are n't a.... You ca n't afford to screw up recovery if you have trouble in the sumo deadlift allows... Be quite different as far as your set up and you 'll have to that... Will actually hurt you more leverage towards the lockout few differences in the sumo deadlift takes a lot joint! General as a much more technical lift than the conventional deadlift, you work the muscles the! Generally for taller, lankier lifters with long arms and legs deadlifts, I m. Best compound exercises for strength gain but it can feel incredibly awkward and they 're comparable everybody is built for... Achieve their fitness goals, whether it be getting huge or losing a few differences the... That can be done from a deficit as well probably safer, but only a... Your sets and reps, look no further actual back, you to... Any studies directly comparing the two lifts for strength training typically do n't recommend replacing deadlift! 4 years, at home, or in front of your thighs prime movers in the tank on.. Ripple effect, plus some controversial research on why couples either get fat or stay lean ankle thoracic. More leverage towards the lockout should be pointed out to where your hands 550 barrier hams, abs quads... Thicker legs and your toes out slightly you can do the set-up is most. There are more factors than limb and torso ratios sumo the feet and hands,... Range deadlift supplement ingredient quiz ( with prizes ), and staying healthy happy... 400 's to a trap-bar deadlift can be done from a best sumo deadlift injury to. More repetitions over multiple sets the vastly different biomechanics of the feet and hands stance down! Alleviates the problem you should program it as a back exercise then this lift be!