None of this means that you shouldn’t deadlift or that it is bad for your back, if you do it well and do it in a way that is appropriate for your body then it is as safe as any other exercise. So how many people in the 70sBig community have tried to pull sumo? People will also argue that the sumo deadlift is easier because it allows your hips to stay closer to the bar. I love the irony of a Hammer Strength platform. 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 like pulling sumo after my main work sets cus I can keep pulling without killing my low back. The stones are generally large enough in diameter that even if you had the strength, you physically would not be able to balance with your feet behind the stone (imagine picking up a barbell greater than your body weight that is 6+ inches in front of your toes). The sumo deadlift is another deadlift variation that can be used to increase overall pulling strength and muscle mass. Geared lifters can get away with going a little wider, but most people need a more moderate sumo stance. If, despite your best efforts, the standard deadlift is still bothering your knees, give the sumo deadlift a try. It turns out I managed almost 90% of my conventional best for a double. When in doubt, knees out! It bothers me while walking, so I need your feedback on whether you think it may be form or weak hips or something. So if you want to pull sumo in competition, then you need to do a significant amount of it, or you will bomb out. It is also superfluous and dangerous to hyperextend your back at the top of the exercise -- simply stand tall with your hips and legs extended and call it good. I fish, never really put too much effort into spearfishing but would like to give it a try. Yea, I’m serious. Trap bar deadlifts . They work your core, hamstrings, glutes, and lower back.They’re also a test of raw power, a move that sets a benchmark for your overall strength.Don’t think, though, that they’re a must for everyone or that they need to make an appearance in every lower body or back workout you crush. They are total body lifts that place demands on our back, hips, knees, and ankles. ... the sumo deadlift is not viewed to be as effective as the conventional version. I was training on an afternoon with friends who dared me to sumo in a typical pissing match that occurs training hungover on Saturdays (editors note: Yessssssssss). If you start with your back too parallel to the floor, you can create a deadlift weakness at the knees. Sumo requires, just like the squat, for you to keep your knees tracking out over the toes. I use it a lot with people with jumpers knee and other anterior knee pain issues. Eric-you didn’t mention anything about knee problems with the sumo. Yes, do this. Sumo Deadlift … The stiff-leg deadlift is another isolated exercise that is the same process as the straight-leg deadlift, but instead the knees are bent slightly throughout the entire movement. You won’t bend your knees quite as much to reach the bar, and you’ll have an easier time keeping your chest up. Except for jumping single-leg weighted bosu ball shake weight thruster McFlurries. The sumo deadlift. (Note: Remember I get approximately 1,500 words for the article. The last two training sessions, I had strong pains in my hips, my outer thighs and my knees. Will be popping these into my training schedule1. I agree that pulling reps is a lot easier with sumo, however my conventional max is still higher than my sumo (190kg vs 210kg). Also remember that there have been plenty of huge guys who have set world records lifting conventional style. Crossfit, Strongman, Powerlifters, Bodybuilders; everyone can use them, and move a lot of weight. Work with lighter weights to perfect your technique before moving to heavier loads. Secondly, why is sumo deadlift bad? A Low-Impact Workout For Bad Knees. You’ve heard it before—the deadlift is the king of all exercises. 2 Bodyweight exercises for bad knees at home. Positioning of the knees can change the amount of stress throughout the knee joint. All three involve lifting a weight from the floor but use different techniques or equipment. 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. So there may be a structural reason you should not be trying to deadlift the way you are. Deadlift. It’s bad ass. Initially, pulling singles sumo helped develop the ‘groove’ for sumo and helped stretch out my hips a significant amount. In addition to building strength and muscle mass, the Sumo deadlift can be used as a rehabilitation exercise to overcome back injury. For the sumo deadlift with kettlebell, you should to begin with your feet slightly wider than shoulder width (we are thinking sumo wrestler, after all.) 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. I often get asked, “What can I do instead of lunges?” The lunge is such an important movement pattern that ignoring it all together would be a big mistake. Your knees pass your toes everyday when you walk up the stairs. The Sumo Deadlift allows you to start with a more upright torso, thus taking pressure off the lower back. The good news is that there are a bunch of exercises for bad knees that can help you burn fat, get strong and stay fit without causing you pain. This is one of the best exercises for people with severe knee pain. The deadlift involves lifting a heavy weight off the floor from a squatting position to a full standing position. Increased Pulling Strength. 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. Quadriceps and Glute Strength. Therefore, it will be worth your while to hit some heavy singles in the gym before you hit the platform and end up making a bad attempt call. The spreading of your feet to the outside of the stone will put your legs outside of your conventional deadlift stance (unless you’re some weirdo who hates Vince Anello and has their feet super wide and grips the bar even wider). However, the difference in range of motion doesn’t really matter. The last two training sessions, I had strong pains in my hips, my outer thighs and my knees. Q: I don’t own Chuck Taylors, I’m not obese and have 0 tattoos. While this might not be a bad thing immediately, especially if you have strong musculature in those areas, you’ll find that you reach a plateau in strength much quicker. To be fair to the sumo deadlift, the wide stance with toes pointed out probably involves the adductor musculature to a greater degree. Yes, you are lying on your back. Having a strong low back will benefit you throughout life. Sets x Reps: 3-5 sets of 10 reps each. Knowing the difference between these three exercises means you’ll be able to … It bothers me while walking, so I need your feedback on whether you think it may be form or weak hips or something. I learned to pick up stones in a garage where my friend told me to ‘pick it up.’ No matter how one is coached (or not coached) in stones, one thing WILL happen, and that is the lifter will straddle the rock in some capacity. It’s a legitimately documented benefit of Sumo Deadlifting – look it up. Without stopping the upward momentum of the bar, violently extend the knees and hips. 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). 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. Finally deadlifts are not just reserved for bodybuilder to lift. The hips are raised to position the thighs slightly above parallel … I miss squatting next to your big johnson. Jen Weir writes for several websites, specializing in the health and fitness field. 1. Hence, the sumo deadlift. Without enough flexibility to keep your knees out, many people will complain about knee pain pulling sumo. Conor Says: July 22nd, 2011 at 11:57 am . The deadlift is one of those exercises that works multiple muscle groups simultaneously. While heavy deadlifting is safe for your knees, other problems may arise if you fail to use proper form. Trap bar deadlifts, also known as hex bar deadlifts, are a sort of squat and deadlift hybrid. Strong Lifts: 5 Reasons Why Deadlifts are Killing Your Lower Back. Get your knees out to where your ankles are. Decreased Lumbar Stress. “Squats are bad for your knees.” “Your knees shouldn’t go past your toes.” “You should only squat to parallel, not ass to grass.” “Women shouldn’t do heavy squats because it’ll make their legs bulky.” Truths: Being sedentary is the worst thing for your knees. Though you will need a resistance band for one or both it is totally fine begin without them . If you suspect your back is weak-sauce when pulling, why not try sumo to grab a few extra pounds in the ego bank? 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