For the mass muscle repair. This is mostly true for a conventional deadlift; a sumo deadlift provides a lot less spinal loading. To be fair to the sumo deadlift, the wide stance with toes pointed out probably involves the adductor musculature to a greater degree. If you are not a powerlifter then I would recommend a more narrow sumo deadlift stance so that your feet are a … Deadlift Heavy While Minimizing Lumbar Spine Stress The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. Knee still hurts? I use it a lot with people with jumpers knee and other anterior knee pain issues. For my own part, and whatever little it may be worth, I have a weak sauce back so I train conventional and pull sumo in meets. Can Squats Be Bad for the Knees and Back Even With the Proper Technique? You've gotta play it smart and listen to your body. The sumo deadlift does not need too much ankle or t-spine freedom, so those who have reduced mobility who can not get in the appropriate position for traditional deadlifts can frequently pull sumo with no issue. I have a boat.” And boom, I win. I’m (still) working on an article about this (body types and pulling styles), but it’s not looking good for this week. I bet you’d be surprised at what your strength is like going from conventional to sumo. Sumo Deadlift … 2. Using a sumo deadlift stance and grip, stand until the barbell gets to mid/upper thigh height. Brace your core and hold that position—no moving—for 10 seconds. Instead, I would suggest programming the sumo deadlift … 1. Deadlift Variations Sumo Deadlift. It seems everyone’s got a hard-on for deadlifts nowadays – probably because you can stack some plates on the bar, pick it up, and feel like a bad ass. yes clearance i think is crucial because i think mentally you know there is an extra obstacle to clear and at big weight attempts that is a bad strategy. It’s actually pretty easy to pull it off the floor in an explosive fashion, but you’ll inevitably stall at the knee level if the weight is in any way significant. A Low-Impact Workout For Bad Knees. If, despite your best efforts, the standard deadlift is still bothering your knees, give the sumo deadlift a try. Sumo: Note the vertical torso and knee angle, Conventional: Note the more horizontal torso and larger knee angle. This puts unnecessary stress on the joints and can also result in injury. Here is a list of some of the best and worst exercises for bad knees and some modifications to make exercising safer. Initially, when training sumo the differential in reps can be deceiving and you might think that your 1RM will be significantly different. Why did I start caring about sumo? If you have questions, ask them in the comments below and I’ll add them to my list of potential future articles.) Foot placement is about twice shoulder width, lining up the shins with the rings on the barbell. The vertical tibia is not negotiable, the hip height is. Your knees, hips, and shoulders should be in line. Though you will need a resistance band for one or both it is totally fine begin without them . Is the sumo stance wide enough to negate the load imbalance of a functional leg length difference? If you’ve never tried it, then I’d better not hear you dismissing it. 2 Bodyweight exercises for bad knees at home. The sumo deadlift lets you take advantage of your long arms. As it turns out, I was smashing the shit out of my rep maxes sumo (nearly twice as many reps as I could hit conventional at a given weight but with consistent small increases in work weight – the changes in volume after the switch were not extreme). This occurs because the wide stance necessitates that the leg is held at an angle and when the leg is held at an angle, it simply displaces less space horizontally. His best competition lifts (all USAPL) include a 240kg squat, 150kg bench, 297.5kg DL, and 687.5kg total at 90kg body weight. Take baby steps. Rounding your back during the lift will result in extremely sore muscles as well as possible ligament or vertebral disc damage. No, you are not getting a break. Expert: Andy Triana is a competitive strongman and the owner of The Performance Vibe, a coaching community for strength athletes. Painful, sore and irritated knees are one of the most common ailments affecting older people. Drop your hips, with your back straight, and pull the bar as you would for a deadlift. If the knees are not vertical, you have to push the hips higher to bring the knees back, assuming you do not have the hip mobility to get wider. And yes im alive. Use a significantly lighter weight as this variation goals the muscular tissues on your hamstrings, making it a excellent builder for leg energy. Since my knee blowouts (dislocated patella twice) the only thing to make my knee joint feel better and stronger have been deads and squats. This was pretty good motivation to give sumo a real go. Conor Says: July 22nd, 2011 at 11:57 am . Having a strong low back will benefit you throughout life. Due to the foot placement in the sumo deadlift, the athlete must achieve greater knee flexion angles (bend) to perform the sumo deadlift. If you find that heavy deadlifts do hurt your knees, chances are you're using an incorrect technique. In the sumo style of deadlifts, you stand with your feet about two feet apart and grab the weight bar just inside of your ankles. The deadlift is a thorough strength-training exercise that targets an array of muscles in both the upper and lower body. She holds a Bachelor of Science in exercise science from Montana State University, is an NSCA-certified strength and conditioning specialist and maintains a personal trainer certification from the American College of Sports Medicine. 3. Sumo deadlift high pull movement pattern. Ben already covered that you need to perform more hip dominant exercises. Because the sumo deadlift requires more knee flexion which is important for the quads development. The sumo deadlift is typically harder to get moving off the floor and easier to lock out, so don't go so wide that you can't even get the bar moving. You found a way to contribute even less than I did to this post. Get your knees out to where your ankles are. It turns out I managed almost 90% of my conventional best for a double. Today’s post is brought to you be the letters A and J, as in AJ Loreto. People will also argue that the sumo deadlift is easier because it allows your hips to stay closer to the bar. The Sumo Deadlift allows you to start with a more upright torso, thus taking pressure off the lower back. Should you react? What does this mean for you? I’ve tried both and I prefer conventional, and you should always work on weaknesses and turn them into strengths. The last two training sessions, I had strong pains in my hips, my outer thighs and my knees. There are certain exercises that are best to be avoided and some modifications to make sure you are doing if you have knee problems. It will strengthen the quads and help reduce pain. I like pulling sumo after my main work sets cus I can keep pulling without killing my low back. Creatas Images/Creatas/Getty Images. Why do sumo pulls receive so much hate? So how many people in the 70sBig community have tried to pull sumo? Sumo Deadlift … It bothers me while walking, so I need your feedback on whether you think it may be form or weak hips or something. If you’ve never tried it, then I’d better not hear you dismissing it. I know it’s made me a more well rounded lifter, and I believe it will add to your strength in other movements, from squats to stones (note: I really believe it is huge for stones) and even your conventional deadlift. Squats are not bad for your knees; Overhead presses are not bad for your shoulders; Point is, there’s no such thing as an inherently bad exercise. In many instances, I have found clients who feel less pain and a more stabile position when utilizing a “toe out” stance. Unlike the squat, which is another misunderstood exercise, the deadlift has no turnaround point. This is one of the best exercises for people with severe knee pain. Now as my training and mentality has evolved I will focus more on quality reps and not grinding myself into the ground for rep max PRs…. I ran this programming for several waves and believe it was effective and getting my form in order and increasing my strength. Compared to the Conventional Deadlift, the Sumo Deadlift places far more stress on the hips, glutes, and hamstrings which may have a greater carryover to sport performance. Bridge The Gap With Bridges. You are also going to want to make sure your toes are pointed directly forward. Isn’t there a rule against guys like me pulling sumo? Lastly, the sumo deadlift integrates a much wider stance and narrower grip. Sumo Deadlift – Muscles Worked Glutes. The back squat activates the hamstrings, especially if you go deep, as they are necessary for hip extension, but the quads and the glutes are still the muscles doing the heavy lifting. Instead, you simply lift and lower or lift and drop depending on your personal style and type of weights used. There tends to be a lot of negative comments when it comes to deadlifts vs. squats. I’m a rep max whore. – Jacob. That's why I don't recommend replacing the deadlift with the sumo deadlift If you're a powerlifter. If you have an unusually long torso and can’t physically get into a proper starting position, that may be one thing, but you shouldn’t limit your preference just b/c you may be immobile or have a weak lower back when you start deadlifting. 1. Training with a higher percentage of 1RM in a given rep range, or using higher reps at a given percentage of 1RM, may prove to be helpful in your training. Pingback: PR Friday, 19 April 2013 | 70's Big, Pingback: Pompejus macht Sheiko/2014 - Seite 28. I hope you give sumo a go at some point or another. Attempting to keep your stance narrow and the stone in front of the feet will not be an easy task, if it is possible at all. It’s bad ass. This is when you are resting and then switch back to placement therapy medication from the prevention have been in sumo deadlift bad knees Health and a few over-under hurdles to $5000 for a completely locked position. The pressure generated in them moves to the outer thighs. The quads and hips are often sold as a pair in the world of training. Shoulders being behind the bar can start to cure lower back straight. Great article, very informative. However, the difference in range of motion doesn’t really matter. Trap bar deadlifts . 3 – Prepare Your Hip Flexors . Without enough flexibility to keep your knees out, many people will complain about knee pain pulling sumo. Sweet t-shirt company elbows, and runs a sweet t-shirt company angles to stones will make! A resistance band for one or both it is the only way they can.. Cycle, whatever ) of this ( 4 weeks of training tried to sumo! Having a strong low back, stand until the barbell gets to thigh! 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