Point both feet slightly outward. That’s because you didn’t do the hardest part of the lift! Master this … At the same time, however, technique is hugely important for a big sumo pull. This is your starting position. B1) Snatch Grip Deadlift 135x5 185x5 225x10 275x10 315x10. Inhale. BarBend is an independent website. This is due to the difficulty in the sumo deadlift breaking the floor. December 14, 2015, 5:25pm #1. Strict adherence to the nutrition and exercise guide are required for best results. It’s a bit more challenging variation of the original. Week 4: 2-inch deficit pull, 545×5. Romanian deadlifts. Share them in the comments! How to: Kettlebell Sumo Squat Primary Muscles Used:Upper Legs, Glutes, Gluteals, Quads, Hamstrings Exercise Families:Squat Equipment:Kettlebell Trainer:Chontel Duncan Holding a kettlebell with both hands directly in front of your legs, plant both feet on the floor further than shoulder-width apart. When it comes to the trap bar deadlift vs squats, The trap bar deadlift has various ways to do it and it is much easier to learn. So start light and progress slowly. However, pain avoidance should not be the main reason to choose a lift. These are all faces from one #powerliftingtraining session — running the gamut from #agony to #ecstacy. Feature image from @phdeadlift Instagram page. For that reason, your best bet for strengthening the sumo deadlift (and therefore the conventional as well) is often to get really, really strong off the floor. 1. Sumo TM: 157.5kg. Sumo squats are also a fantastic exercise … And pulling from a deficit is an excellent way to do so. Inhale and brace your core. … This is "Deficit dumbbell sumo squat" by Duval Pierre on Vimeo, the home for high quality videos and the people who love them. An example offseason deficit pulling program might look like this: In meet prep, because of the risk of injury, I believe the sumo deficit deadlift should be used exclusively as an accessory movement. The tricky part, obviously, is choosing the right ones. Besides these two factors, you should perform the deficit sumo deadlift exactly as you would the regular sumo deadlift. The views expressed herein and in the video are the author’s and don’t necessarily reflect the views of BarBend. You don’t need to be pulling off of 100-pound plates to make the deficit sumo deadlift really darn hard. A couple of weeks after this set, I missed 800 for a single at my actual meet: But it works the opposite way in reverse: by adding an inch or two to the hardest part of the lift, you’ll have to use much less weight, but you’ll get much more carryover to the competition style. So What Deadlift Variation Is the Best? Y’know, I think a lot of people overcomplicate lifting. If doing the deficit deadlift in the sumo style, you only need a 1-inch deficit, compared with a 2-4 inch deficit in the conventional stance. There’s two general ways you can program the deficit sumo successfully: As an offseason focus, or as a lighter movement to use during meet prep. You want to try to do at least 2 sets of 12 to 15 repetitions. A move that blurs the line between the Squat and the Deadlift is the Sumo Squat/Deadlift because it can be either based on how much hip hinge or knee flexion you use. Ensure that your torso remains as upright as possible. I have a lot of one-time consultations at Cressey […] This website uses cookies to provide you with the best possible experience, including to personalise content, to assist in our marketing efforts and to provide social media features. Find related exercises and variations along with expert tips The easiest way to make deadlifts harder and teach yourself to initiate the floor with a push through the floor is the deficit deadlift. But if you work really hard at a few really productive movements, then you’ll get really strong. Please try again later. Basically, the Sumo Stance can be used with either movement. The average deficit deadlift entered by men on Strength Level is heavier than the average sumo squat. Pulling Strength if your technique changes: remember, we ’ re not training,! You to stoop lower to grab the bar is our foot position entering sumo squat few productive! Strict adherence to the starting position you need is a platform under your feet, requiring you lean..., bend at both the hips and knees, ensuring that your knees until your Upper legs are parallel the! Think it ’ s a bit when pulling sumo from a deficit expressed and... 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