![]() ![]() In a conventional deadlift, an analysis confirmed that the toes will be turned out typically around 10-15°, whereas the sumo requires a larger degree of external rotation – around 40-45° (5) Once the correct width of the stance has been determined, it’s important to turn the toes out. Ideally, look to get the knees directly above the ankles. When setting up, have a look at where your knees are in relation to your ankles. There is a simple way to assess whether or not your stance is appropriate. However, those who carry a great deal of mass may find that they have to adopt an even wider stance to safely get into the correct position. The width that you place the feet is often dependent on your physical attributes however, be aware that an extremely wide stance may make it more challenging to get the barbell moving off the floor.Ī moderate sumo stance, where the feet are slightly outside the hips, is more than likely enough for the vast majority of lifters. As stated, the correct stance should be wider than the hips. The first cue for improving your sumo deadlift involves ensuring that prior to lifting the bar, is our foot position is correct. As you will go on to see, cues 1-3 relate to taking up the correct position and facilitating good form while cues 4-6 relate to the drive and execution of the deadlift. In order to prepare yourself and execute the perfect sumo deadlift, run through and repeat the following 6 cues for improving the sumo deadlift. Cues are typically short phrases that will remind an individual of the key points and requirements to effectively complete the exercise. Cues For A Powerful Sumo DeadliftĬues are powerful tools that can be utilized to reinforce technique both before and during a lift. Lifters with long limbs tend to be at a mechanical advantage when performing the conventional deadlift in comparison to those with short limbs. Hip anatomy and physical characteristics may also dictate which method one finds most suitable. A narrow stance meanwhile, requires a greater ROM and therefore you can reasonably expect to lift a greater load with the sumo in comparison to the conventional.įinally, for many lifters, the sumo stance will be an easier position to assume as it does not require the same degree of ankle and spinal mobility as the conventional. The wider stance in the sumo deadlift reduces the range of motion (the distance the barbell has to travel from the floor to the hips). Studies have indicated that during the conventional deadlift, the lifter must complete 25-40% more mechanical work in comparison to the sumo (4). The upright sumo trunk position appears to reduce the shear force running through the lower spine thus reducing the risk of sustaining a spinal injury (3). ![]() This is due to the trunk position of both. Studies have suggested that you are less likely to sustain injury while performing the sumo deadlift in comparison to the conventional. While both exercises place a similar demand on the hips, the upright trunk in the sumo deadlift decreases the demand on the spinal erectors, moving it to the quadriceps (2). The conventional deadlift tends to place a greater demand on the spinal erectors due to a greater trunk lean. The difference in form and execution between the two variations slightly alters the demands placed on the body. Compare this to the conventional deadlift where a narrower stance and wider grip puts the trunk in a horizontal position, almost parallel to the floor. 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 squat. One of the most popular deadlift variations is the sumo deadlift. There are an array of deadlift variations that can be performed for a number of different goals. The Differences Between The Sumo and Conventional Deadlift These improvements may, in turn, lead to an improved posture, enhanced performance, and reduced risk of injury (1). However, not only will regular deadlifting develop the posterior chain, but it also improves the strength of a number of anterior muscles, core and grip strength. The posterior chain consists of all muscles located at the rear of the body – from the base of the heel right through to the base of the head. It is specifically well renowned for its ability to build strength and size in the posterior chain. ![]() ![]() The deadlift is a superb compound exercise that targets a vast number of muscle groups the length and breadth of the body. ![]()
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