while also changing muscular recruitment to prevent overuse of one particular muscle group. The difference between the two lies in the setup of the lifter's feet and hands. If your conventional deadlift is above 350 pounds for reps, it's best to learn the snatch-grip deadlift using 225 pounds for sets of 5. Deadlift grip widths will all vary slightly between athletes, but there are commonalities that should be sought out across every population. Posted by 5 years ago. A. Correcting Deadlift Problems: Foot Stance and Grip Width. Is this because of the grip or am I just screwing something up with my workout or diet? How wide apart they are … However, since I went back to mixed grip, i've had a problem with the plates coming uncomfortably close to my left toes when lowering. In response to COVID-19, we're offering our programs remotely until the campus re-opens. View Profile View Forum Posts Banned Join Date: May 2005 Age: 34 Posts: 4,012 Rep Power: 705. The key is making sure the arms can fit between the legs without running into the knees. (variability of squat stance, squat forward lean, bench grip width, bench arch, deadlift stance, deadlift rounding) WHY THE SUMO DEADLIFT IS A CHEATER’S LIFT “Because it’s a shorter range of motion.” I find this logic to be extremely flawed. 2. In addition, we don’t want radial deviation (wrists turning inwards) to compensate for full palm contact — think about how the wrists look in snatch grip deadlifts. Why: The sumo deadlift high pull is a great bridge between the deadlift and the faster, more explosive lifts like the clean and the snatch.This movement teaches you hip extension, knee extension, and builds strength in your posterior chain and upper body all in the same lift.. Set-Up: Start with your feet slightly wider than a shoulder-width stance. BarBend is an independent website. Because especially heavy weights can be used in this exercise – the current world record is over 1,000 pounds! Deadlift Grip Width by Grind House Powerlifting Coach Sean Henry A common mistake on the deadlift is grip width. The starting hip position is usually slightly lower on the semi sumo deadlift when compared with the full … If you can nail all three of these, then you’re on the right path to the ideal grip width. I recently started pulling sumo, and watching a video by Dan Green he says to have a super wide stance, feet turned out, and chins tou.ching the bar. Have the same mindset with deadlifts. Stand with your feet slightly wider than shoulder-width apart and turn your feet slightly out to sides. Find related exercises and variations along with expert tips 1. using a conventional stance: To sum it up from the numerous athletes I’ve worked with, both styles are beneficial. Due to the wide-stance, the range of motion is … Sumo Deadlift Setup. Step 2: Bend at your hips and knees and grasp the center of the barbell with an overhand grip so that your hands are 12-inches apart. It will also indirectly hit the glutes, calves, quads, traps, lower back, lats, and forearms. Your hands will still hang straight down from your shoulders in both styles. The difference between sumo and conventional deadlifts isn't the width of your hands. 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. 3 weeks ago, I switched to snatch grip deadlift and my obliques are exploding, which I … Don't think of the sumo dead as being hands inside your legs, think of it as being feet outside of your hands. I’ve mentioned briefly on how to deadlift conventionally in a previous article (will provide another with more detail soon) whereas this will be focusing on the wider stance. For many, … In this article, we’ll focus on best deadlift grip width practices to keep in mind based on your individual needs, anthropometrics, and mechanical pulling style. There are two useful tests I like to use to check grip width. The main difference between the sumo and conventional deadlift is the width of your stance with the sumo deadlift requiring a much wider stance. While not wrong, it’s much more difficult to learn and execute what’s commonly known as a ‘snatch grip deadlift.’. This allows for motor learning with each movement. The very last thing … Bend at the hips to grip the bar. Save my name, email, and website in this browser for the next time I comment. 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. Remember, grip just outside the knees if you want to pull big numbers while saving your back. This deadlift variation forces you to lean further forwards and involves a larger than normal range of motion, increasing posterior chain and upper back recruitment. Similar to a sumo deadlift the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. Because especially heavy weights can be used in this exercise – the current world record is over 1,000 pounds! Many lifters grip the bar too wide on the conventional and sumo deadlift increasing the range of motion of the lift and making it inefficient. The deadlift is a versatile lift that not only develops maximal strength but can also pack on muscle mass. Also, keep bar close to body to improve mechanical leverage. Conventional and Sumo Deadlift Considerations. Instructions. Similarly, if you grip too wide, it increases the range of motion for the pull. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. I have however seen some … Stand with feet about twice shoulder-width apart and toes pointed out at an angle. While widening the feet as far as possible shortens the overall range of motion for the deadlift, this greatly stresses the hips because you’re lifting at an end-range position. Your body should hinge forward naturally for a conventional pull, or you should be able to bend your knees and drop your hands to the bar for a sumo pull. If there’s any point of the hand on the lateral side that is coming off the bar in either of these paused positions, then that could be a sign to reassess your grip width. Workout or diet lift that not only develops maximal strength but can also pack on muscle.! Of time sumo dead as being feet outside of shoulder-width distance, but are! Putting them down, and shoulder width apart for about 2-3 months and did n't width! Back, core, and adductor activation and allows for a shorter of. With grip widths that will work for various athletes they can lift more weight doing sumo deadlifts than deadlifts! 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