You can perform all of the Deadlift variations mentioned above with a Trap Bar, except the Dumbbell Deadlift. Trap Bar Deadlift Guide. Just look at the benefits of the conventional Deadliftâthe fancy term for the Deadlift version you see performed most often: Not convinced? What is a Deadlift? Totally kidding. 4, 2002, pp. With each of the different exercise variations, our body has different angles and positions which stress different muscles and joints. The conventional deadlift also demonstrated a higher average concentric velocity (ACV) than the sumo deadlift. So front squats and paused variations are a fantastic sumo deadlift accessory. These movements are simple deadlift variations that are ideal for making the lift harder in a way that helps you address a weak point in your general lift. TRAPS. While you’ll likely be lifting lighter loads with a single-leg deadlift than with a … The Jefferson deadlift is great for strength, power, core stability, and hip … 1265–1275. Deficit deadlifts. 4 The SD is a technique often performed in the powerlifting competition of the deadlift using a wider stance than the CD. Get in some sumo style lifts, some stiffed legged variations and your deadlift PB will soon shift in the right direction. Additionally, you also have the option of using 1 or 2 dumbbells for this exercise. BUT… deadlifting is … Simplicity. Sumo Deadlift (Wide Stance) The sumo deadlift has a … 2000–2009. With a high-handled hex bar deadlift, peak power was achieved with 40% 1RM, while 30% 1RM achieved peak power with the conventional (1, 2). Globally, it was demonstrated that both the conventional and sumo deadlift had higher excitation of quadriceps, tibialis anterior, hip adductor, gluteus maximus, L3 and T12 paraspinal, and middle trapezius during the portion of lift closer to the floor; and greater excitation of hamstrings, gastrocnemius, and upper trapezius activity during the portion of the lift closer to ‘lock-out.’ (5). Escamilla, Rafael F, et al. Single-Leg Deadlift. You might not be able to touch the bar to the ground because of limited hamstring flexibility. Escamilla et al. Conversely the medial gastrocnemius demonstrated significantly increased excitation in the conventional. The Sumo Dumbbell deadlift will target your glutes differently and in most cases help you feel the stretch more easily since your feet are positioned much wider apart than any of the other deadlifts. In the sumo deadlift, the lifter approaches the bar with their feet much wider than the conventional deadlift (2-3x wider), commonly toed-out. Lockie, Robert G, et al. Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. Feet are generally facing straight forward or slightly pointed away from each other (‘toed-out’). The sumo deadlift lets you take advantage of your long arms. Your lower back helps you pick up the heavy weight, and your upper-back muscles work to hold it. Sumo deadlifts don’t use the quads as much as squats will, though, during the lift the quads are still worked to some degree. TRAP BAR DEADLIFT Even though tall and short lifters can do both deadlift variations, shorter lifters are often more suited to conventional pulls, and taller lifters usually do better with sumo. This allows you to lift more weight, challenges your nervous system and develops the top part of your Deadlift. The snatch grip deficit deadlift increases joint ROM and is a brutal yet useful variation. 34, no. Here's Why, Change Your Training Intensity To Maximize Muscle Gains, Hybrid Muscle Training: A New Way to Build Strength, Speed and Power, Stop Static Stretching: 6 Warm-Ups That are More Fun and More Effective, WATCH: Todd Durkin Takes NFL Players Paddleboarding, Go Against Traditional Workout Order for Bigger Gains, 5 Things to Remember When You Wing Your Workout, WATCH: 'The Mountain' from 'Game of Thrones' Lifts Massive Weight at the World Deadlift Championships, How to Fix Back Rounding When Deadlifting. 25, no. The RDL is a variation of the conventional Deadlift in which you sit your hips back and lower the bar down your shins. If overall hip strength is a weak point for you, Sumo variations should be a staple within your program. Surprisingly, no significant differences were found in hip adductor EMG between the two variants, despite the much wider stance found in the sumo deadlift. POWER | Front Squat. Specifically, we’ll talk about three different variants of the deadlift: conventional, sumo, and hexagonal-bar (hex/trap-bar). Here’s What To Do, Hip Pain During Squats: The Ultimate Guide, How to Overcome Shoulder Pain During the Bench Press. These patterns, plus their many variants, are the squat and the deadlift. The hex bar deadlift starting position demonstrates increased knee flexion of ~6° compared to the starting position of the conventional deadlift, while the range of motion at the hip and ankle is similar between them (3). The Sumo deadlift is a movement which both sounds cool and works extremely well. As with all deadlifts maintain proper posture and strict form. And because you're holding heavy weight, the Deadlift crushes your grip and traps. It IS true that sumo deadlifts allow for a shorter range of motion. Related article: 4 Deadlift Variations To Achieve A Banging Body! Take Your Stance” The first thing to ensure prior to lifting the bar is our foot position. 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.However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. Conventional Deadlift. As such, you can make the argument that the conventional deadlift is more posterior-chain dominant than the hex bar deadlift. As stated, the … Sumo Deadlift Using an extra-wide stance switches the primary muscles used. So… what is it that ties all … When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". Types And Variations Of The Deadlift 1. Kasovic, Jovana, et al. This deadlift is so fun because you can totally walk up to the bar and stomp yourself into a wide stance like sumo wrestlers do. There are a few different dumbbell sumo deadlift variations that you can try. These results held across both 1RM and submaximal loads. That’s where variations can step in and spice things up! That’s because the bar is elevated from the floor which allows the lifter to perform this movement a little easier due to the shorter range of motion. Early Sampling: Which is Better? Dumbbell Sumo Deadlift: An easier version of sumo deadlift, ideal for the beginners. The sumo deadlift is great for individuals with mobility restrictions and those just learning to deadlift because it allows for the lifter to … Sumo Deadlift Setup. At lift completion, the hip, knee, and trunk should be erect, with shoulders in resting anatomical position. © 2020 BARBELL REHAB, LLC, MICHAEL MASH, DPT. Here is a clip demonstrating some of the deadlift variations we perform with our athletes. Lunges and squats are cool and all—but if you're ready to mix things up in your quest for J.Lo-worthy glutes, make the deadlift your new go-to move.. The conventional, sumo, and hexagonal bar deadlift are excellent options to incorporate within the program of both your performance and rehabilitation clients. 7, 2011, pp. Variations: High pull, dumbbell, kettlebell, semi, Smith machine, landmine sumo deadlifts Alternative: Zercher squats, sumo deadlift with chains The sumo deadlift, usually performed by powerlifters, is a type of deadlift exercise that helps in increasing strength and adding muscle mass to your posterior chain. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The authors state that this is likely due to increased linear displacement of the conventional deadlift allowing for a higher velocity from the sticking point of the lift (roughly at the knees) until the lift’s completion. BUILD: Deadlift Variations ————-Standard Deadlift Romanian Deadlift Sumo Deadlift ———————— The deadlift is considered a total body movement because there are several muscles used in both the lower and upper body. Many, thinking of it more like a standard deadlift, lean forward a bit much, which can make the motion harder to … So… what is it that ties all of these lifts together under the name ‘deadlift’? The lifter grasps the bar with their hands inside of their knees. Kettlebell Sumo Deadlift: Often used to build the strength needed to perform the standard barbell version. For instance, the conventional deadlift demonstrated significantly more mechanical work than both the sumo and hex bar deadlift, due to the increased linear displacement from starting position to lift completion. The next time you enter the gym, repeat the protocol, but change exercises 2 and 3. 5 Sumo Deadlift Variations . 682–688. you can thank me later… But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a … Conventional and sumo deadlift paraspinal (including erector spinae) and hip adductor excitation were similar. Read Miles's full author bio here here, When it comes to the almighty back squat, you will usually hear about two variations:…, Recently, I became engaged in a discussion about utilizing the toe touch as a screen…, As a physical therapist who specializes in treating barbell athletes, one question I get often…. The trap bar deadlift is another great option that takes stress off of the lower back … When doing deadlifts primarily for hamstring growth, it makes sense to push away all quad-dominant kinds and focus on the big three variations – conventional, sumo and the Romanian deadlift. Additionally, the sumo deadlift demonstrated significantly increased tibialis anterior excitation compared to the conventional, likely due to maintenance of balance due to the aforementioned decreased dorsiflexion at the ankle. Escamilla, R F, et al. It’s important to recognize that while the two deadlift styles look different there are two main similarities. Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. Other variants include the stiff-leg, Romanian, single-leg, and kick-stand deadlifts. The conventional deadlift, on the other hand, demonstrates more overall hamstring (concentric) and erector spinae (eccentric) excitation, than the hex bar deadlift. These are two separate lifts and should be performed for two different reasons. Find related exercises and variations along with expert tips This is the same as the conventional Deadlift (or other variations), except you change your grip. you can thank me later… Cholewicki et al. The results of these papers, overall, indicate that all three styles of deadlift are excellent for recruitment of posterior chain musculature, but provide some distinct differences. While this is a generalization, if you are a tall lifter, you may find squatting down to do conventional deadlifts harder than the wide stance sumo version. The difference between the two lies in the setup of the lifter's feet and hands. Variations. It's one of, if not the most important exercises you can do to get better at your sport. Topics: All three variants demonstrate some difference in bar path between starting position to lift completion, but generally are executed with the goal of a vertical bar path (2). LOWER BACK you can thank me later… 4. The other deadlift. 1, choose a couple of variations for exercises 2 and 3. Not convinced? That’s because the bar is elevated from the floor which allows the lifter to perform this movement a little easier due to the shorter range of motion. “An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise with Straight and Hexagonal Barbells.” 2015. found that EMG activity at T12 and L3 (paraspinal muscles) demonstrated no significant difference between sumo and conventional deadlifts. The lower back doesn't work as hard, and the hips, hamstrings and quads pick up the slack. | You elevate the bar on blocks, plates or rack pins to reduce the range of motion. Sumo deadlifts involve using a much wider stance than conventional deadlifts. 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. The hex bar deadlift demonstrated increased peak power, peak velocity, peak force, and mean force compared to the conventional deadlift. 12, 2019, pp. “An Electromyographic Analysis of Sumo and. Using an extra-wide stance switches the primary muscles used. Dr. Escamilla found (or at least validated – it’s pretty obvious to anyone who’s minimally observant) that a sumo deadlift has a ~20-25% shorter range of motion than a conventional deadlift. Sumo Deadlifts are more hip dominant than Conventional variations and consequently train the glutes and hamstrings to a much greater degree. Therefore, a sumo or high-handle hex-bar deadlift will decrease the global range of motion requirements of the lift compared to the conventional deadlift. “The 1 Repetition Maximum Mechanics of a High-Handle Hexagonal Bar Deadlift Compared With a Conventional Deadlift as Measured by a Linear Position Transducer.” Journal of Strength and Conditioning Research, vol. 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 … The sumo deadlift has been shown to start with 10° decreased hip flexion and 4° decreased ankle dorsiflexion compared to the conventional deadlift, but similar knee flexion angles when a 3-D analysis is utilized (4). The Jefferson deadlift – also known simply as the Jefferson lift – is a classic strongman movement. Here are a few deadlift variations that target different muscle groups. The sumo deadlift demonstrated significantly greater EMG values for both the vastus lateralis and vastus medialis (quadriceps) compared to the conventional deadlift. Trap Bar Deadlift. Get in some sumo style lifts, some stiffed legged variations and your deadlift PB will soon shift in the right direction. Use these deadlift variations to master the all-important hip-hinge technique and create that sexy strength and power you need to lift some seriously heavy stuff — and of course fill in those jeans quite nicely, thank you very much. Sumo Deadlift with High Pull: Performed by raising your elbows to pull the barbell toward your shoulders. by Dr. | You can also perform it for high reps during conditioning circuits or finishers to build endurance in the muscles on the backside of your body. Kettlebell sumo deadlifts emphasize your inner … If you're not doing Deadlifts in your training program, you have a problem. Conventional Style Deadlifts.” Medicine and Science in Sports and Exercise, vol. The best option for your client is the variation that fits their goals, current abilities/tolerance, and preference. Peak concentric velocity was similar between the conventional and sumo deadlift (6). 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