The mindset stereotypically of conventional deadlifters’ of “grip it and rip it” definitely doesn’t apply to the technically demanding lift of sumo deadlifts, and may have led to the misconceptions about raw sumo deadlifts. When setting up to sumo deadlift, start with the bar straight against the shins, drop your hands straight down, driving your knees out, sink your hips until your hands reach the bar. This is based on the “angle of Q”—a measurement of the angle between the patella tendon and the quad. Lining the shoulder blade up with the bar will push the hips too high and make the weight difficult to lockout. The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. The reason why a sumo deadlift is much more low-back friendly is due to its moment arm. ", "First time using elbow sleeves today and I really like them. With a coxa vara anatomy, as seen in Fig. Here, angle of inclination will not be as much of a deciding factor in deadlift stance as much as various other anatomical factors will be, so I won't discuss this one in length. A common question that gets asked, is what angle should the toes be at? Went to SBD’s but they're almost $100 and not too far behind Strong with durability, then I found you guys and I won’t go with anything else. Now, when a lifter assumes this starting position with the spine flat, his anthropometry will dictate his back angle (angle between torso and horizontal floor), hip angle (angle between torso and femur), and knee angle (angle between femur and tibia). When setting up and pulling the weight, the arm must stay perpendicular to the floor. Lift Unlimited features some of the strongest athletes around, and we're proud to share their progress! FREE SHIPPING OVER $75. Nearly every real-life movement in which we are asked to lift something from the ground is done in some variation of the sumo stance. Affordable and very well made. 5 Tips to Help You Maximize Your Sumo Deadlifts. I have Pioneer phantom wraps, SBD wraps, and Gangsta wraps and these are by far my favorite. For most lifters this will leave the bar well above the knee, with the torso angle almost exactly the same as it was when the bar left the floor. The angle of your torso when deadlifting will impact the angle of the moment arm and your ability to lift heavier weight. It shortens the range of motion of the pull. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters.. People with a higher angle of Q (which women tend to have), will be in a mechanically better position for the sumo deadlift than the standard deadlift. 1 – Find Your Stance. While there is no one answer to this question, it can make or break a lifters’ ability to deadlift sumo. How to sumo deadlift benefits How to sumo deadlift review: Develops the lifting form for an individual. The sumo deadlift will … The more pointed forward the toes are, the greater stress that gets placed on the hips, and the more the lifters mobility is challenged. While squatting and benching have naturally come relatively easily, the deadlift not so much. Again, each lifter will be slightly different but splitting the difference is a good place to start! Here are 6 tips to simplify the sumo deadlift as much as possible. Unlike the conventional deadlift, shins should be as vertical as possible. One of the major thing people are off sick for is back pain.9-10 people hurt their back from picking things up from off the floor. Valeriya. Let's go over some tips that will help you dominate the sumo deadlift. When we take a look at formal athletics, powerful hip extension is often taken from a wider stance position (think middle linebacker and/or shortstop stance), with the torso squatted and loading inside feet that are wider than shoulder width. If the knees aren’t locked before the hips are brought through, the knees will sag and the weight will be extremely difficult to lock out. The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. Understanding those differences can help you pick which one may be best for you. Since the shoulder position for conventional and sumo deadlift is slightly different, this is going to change what makes an effective back angle. Depending on hip structure, specifically the angle of inclination that the femur goes into the pelvis, an athlete may or may not be the most comfortable in a given pulling position. If I were a powerlifter, I’d do better pulling sumo, but I’m not. Her back angle has increased slightly and her legs are almost straight. Once this is mastered, the Sumo deadlift is a piece of beauty, a masterpiece. https://peakstrengthandfitness.com/wp-content/uploads/2020/04/logo-peak-strength-red-60px.png, https://peakstrengthandfitness.com/wp-content/uploads/2017/10/sumo-deadlifts.jpg, Copyright Peak Strength and Fitness, All Rights Reserved © 2017, PeakStrengthFitnessBufordGeorgiaCrossfitGwinnettWeight TrainingWeightliftingCalebKellyWilliamsHow ToHealthsumo deadliftdeadliftback strengthtechniquecoachtrainingpowerlifting. A good test and assistance exercise is the sumo deadlift to knee height; essentially just this first pull followed by a reversal back down to the floor. I'll defintely be recommending your sleeves. Tip #1 Get your knees out of the way when you're lifting the … The knees must be behind the bar. In this video we go over how to sumo deadlift. Sumo deadlifting is a lift that requires patience, dedication, and attention to detail. Get your knees out to where your ankles are. The angle your body is at on a conventional deadlift amplifies the shear on your lumbar due to how far you are bent over. If you complete your order within the next. Anyone unfamiliar with the intricacies of the deadlift could easily assume that it is simple to execute, which basically requires nothing more than bending do… The ability to specifically target the glutes and quadriceps in a pulling movement can help a conventional lifter become (1) stronger and more stable above the knee, when quadriceps and glute (knee and hip extension) are key for lockout, (2) add additional lower body volume into preparatory and off-season program without excessively taxing spinal erectors (see below), and (3) can help to strengthen the specific muscles and positions some squatters use while taking a wider stance in the low bar back squats. Once the bar reaches the knees you then initiate the lockout with an aggressive knee extension, locking the knees to provide leverage to finish the lift. Some people incorrectly think that the sumo deadlift starts with a perfectly vertical back angle. We see this a lot in sumo, people don’t sit back enough, especially taller lifters. While most people generally refer to the conventional style a the gold standard deadlift method, the sumo stance can offer many individuals and athlete a better pulling approach based upon their hip structures, mobility levels, and comfort. If you deadlift in the same shoes all of the time, you will never be too far or too close from the bar. Locking the knees too early will pitch the body forward; locking too late will make it difficult to extend the hips. The first mistake most people transitioning to the sumo deadlift make, is that they simply “deadlift conventional” with a wider foot placement. Whether it be conventional with the toes out, wider stance, feet touching…or maybe sumo with feet to the ends of the barbell, stances can person to person. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Deadlift Back Angle When most people think of sumo deadlifts, they think of a vertical back angle. My online student Qudsiah Khan (USA) and two time world champion from Russia, Valeriya Scheglova. This is not to say that conventional deadlifting doesn’t require these attributes, but in my opinion, they are required in greater quantity when starting to deadlift sumo. Before beginning the lift, the knees need to be forced outwards, opening up at the hips. These 2 tips will make a world of difference in the efficiency of your SUMO deadlift, and have you pulling like a pro! In terms of an upright back, sumo deadlifts win hands down. This idea of shoulders AND hips as high as possible while opening at the hips will keep the torso as vertical as possible. The red line is the center of gravity, and the white line is the hip flexion/extension moment arm. What this suggest is increased quadriceps and glute development specific to the sumo style deadlift. © 2021 Lift Holdings, LLC. Because the deadlift is 1 of the 3 events performed in powerlifting and maximizing the lift is extremely important to the outcome of a competition, much of the discussion will center on the sport. The anterior delt is not the “shoulder”, and lining this up with the bar will force the hips too low making the weight extremely hard to break the floor. Deadlift Back Angle. (https://barbend.com/sumo-deadlift-benefits/), Translating Pulling Strength to Real Life Movements. The deadlift is the perfect way to perfect the lifting form and develop strength in your back. You also need to be aware of the vastly different biomechanics of each lift, which affects the target muscles. The shoulders need to be above the bar throughout the whole lift. Locking the knees too early will pitch the body forward; locking too late will make it difficult to extend the hips. Went with the @stoicgear and so far I have zero complaints. Whether it be lifting the back end of a car after a night out with friends, flipping logs and tires on a lunch break, or helping a friend move couches and refrigerators into their new home; nearly ALL of those movements are done sumo style. However, any sport that places high demand on strengthening knee, hip, and trunk extensors could benefit from incorporating the deadlift into the training program. The best way to judge this is by paying attention to the angle of the arm. The sumo deadlift does not as you are supposed to be almost upright. This is a simple cue. The sumo lockout is a very brief two-part movement, a violent knee extension followed by hip extension. This is not to say that they should not be able to lift conventional stance however, as a diversified athlete is a safer, stronger athlete. While I hate to make excuses, the short limbed, long torso lifter is simply behind the 8-ball when it comes to huge conventional pulls. The sumo deadlift is not a wide stance conventional. ", For all general inquiries, please contact us at. Absolutely zero elbow pain. As a result, I have always favored the sumo deadlift because this angle puts a lot of stress on my lower back. This is going to happen by forcing the knees outwards hard, dropping the hips down, and keeping your hips as close to the bar as possible. Honestly, I used Strong for years and then they changed and went to crap. The art that is the sumo deadlift requires great patience to break the floor, with the precise timing at lockout. In the conventional deadlift you’ll have a shoulder position that’s just slightly in front of the barbell if you draw a straight line down to the floor. Being of this aforementioned hobbit type physique, I began to deadlift sumo in the hopes to escape the fate of “out squatting my deadlift”. It does not. The sumo deadlift has a much shorter range of motion (estimated to be 25-40% less than the standard deadlift in one study). Once you have established your hip height, push your heels through the floor, pulling the slack out of the bar until your chest is high, and your shoulders are above the bar. Often times compromising spinal position to the point of being dangerous under heavy loads. To finish, the shoulders are pulled back creating something that is like a giant pendulum. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". The more toe’d out the lifter, the harder it will be to get the weight off the floor. ... while your back angle remains the same. Initiate the pull by spreading the floor with your feet, with the idea of forcing your hips towards the bar. Image 1 shows what a “normal” angle of inclination looks like. Keep your eyes open for part two, where we will go over mobility, and flexibility for the sumo deadlift. The wider the stance the less stress on the back and more emphasis placed on the hips, hamstrings (more legs), and upper back. Sit back. The sumo position allows for a more rounded back to get the bar off the floor, but lifters often struggle at lockout in this position. This isn’t necessarily bad, just a reason you want to make sure your form is dialed in. If you actually analyze a variety of HEAVY sumo pulls from the floor, from the best lifters to novices, you’ll notice that the back is more vertical than a conventional pull, but it is not necessarily upright. The art that is the sumo deadlift requires great patience to break the floor, with the precise timing at lockout. The info below is taken from our friends at BarBend since they put our thoughts in writing. If you stop and detach yourself from the debate between pulling sumo vs conventional, and open your eyes to the real world, you will see how practical and powerful the sumo deadlift can be for one’s performance in daily life (assuming you are He-Man or He-Woman outside the gym too) and on the platform. Image 2 shows a coxa vara hip, and image 3 shows a coxa valga hips. $5 FLAT RATE. A good place to start is approximately 45 degrees. The sumo deadlift is hard on my traps and hips, whereas the conventional deadlift is hard on my entire back. It's less stressful on the low back. In terms of foot placement, there is no one size fits all approach to setting up. I will be the first to admit that deadlifting has been the most challenging of the three powerlifting disciplines for me. What we have seen is the likes of Belyaev, Pozdeev, Wierzbicki and Dan Green who have put up monster numbers recently, all deadlifting sumo raw. I like to look at the sumo deadlift as a masterpiece, rather than a test of true brute strength. Person 2 will almost certainly need to deadlift conventional (especially if they have deep hip sockets), and they’ll probably squat with a pretty narrow stance as well. The goal of the sumo setup is to keep the hips as high as possible WHILE maintaining proper shoulder positioning. Knee level. A lot of lifters struggle with understanding where “above” the bar really is at the shoulder. "Wish I would have found them sooner. This is due to the positions you are in. Both take skill and strength, but sumo … While this may seem like a reason to disregard my thoughts on the deadlift, I can say that I have first hand experience on the trials and tribulations of building a strong deadlift. Because I use them every week lol. Also, the sumo deadlift has a smaller back angle compared to the conventional deadlift, which allows for more weight to be lifted with a lesser degree of lower back strength. The difference between the two lies in the setup of the lifter's feet and hands. While dropping down to the bar, your chest should be proud, stick it out a little, with the goal of keeping your hips as high as possible. A more upright torso position, with the hips abducted and externally rotated in the sagittal plane (front-to-back) results in the hips being positioned closer to the bar when viewed from the side. This will help with getting the hips and shoulders into the right position. ", "I'm going to be honest, I use my Stoic's the most. Historically, sumo deadlifting was largely popular amongst equipped lifters for the simple fact it was easier to load the hips of a deadlift suit with a wider foot placement, allowing lifters to make bigger pulls. The hip extension demands are the same, the conventional deadlift requires more back strength, and the sumo deadlift requires more quad strength. The sumo deadlift can be done with a traditional Olympic bar dumbbells or kettle. Deadlift comes down to leverage, if you can sit back you will have more leverage. The shoulders and hips should rise at the same time, patiently creeping the weight off the floor keeping the chest nice and proud. There was a feeling that it wasn’t possible to pull big numbers using sumo technique raw. A good rule of thumb is to pay attention to the angle of the shin in the bottom position of the setup, and to start with the shins slightly past perpendicular to the bar. Even in the video you see some sleeves are still in their bag. There is the sumo deadlift performed by two different women. In the sumo deadlift, by moving my legs out wide, I can bring my hips closer to the floor, meaning my short, T-Rex like arms are better equipped to reach the bar, and my back remains more upright. This is the first of a series of sumo deadlift articles. Pic 4. Somewhat off-topic but I'm intrigued as to the technical differences between a deadlift and clean pull. While the conventional deadlift has a greater torso angle, the sumo deadlift should be performed with as much of an upright torso angle as possible. It works your hips more. The sumo deadlift is a deadlift variation that requires the lifter to place their feet wider apart, with their arms hanging directly down and hands gripping the bar inside the legs. This training cycle we are introducing you to the sumo deadlift! B., the abduction and rotation demands of a sumo deadlift would likely cause the femur itself to ram into the pelvis. As a result, your back position will be more horizontal toward the floor. Thinking of it slightly differently, the narrower the stance the more similar it becomes to a conventional deadlift (more back). The biomechanics are slightly more complicated for the sumo deadlift, so this article will just illustrate with the conventional deadlift, though the same basic principles would apply to both variations. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The narrower the stance, typically the easier it will be to break the floor, but the harder it will be to lock the weight out due to torso angle and hip height (which should make sense later on). Save my name, email, and website in this browser for the next time I comment. This will keep your torso as upright as possible. Positioning is extremely important, and plays an enormous role in ability to complete the lift. Just like Formula 1 racing is not the same as Nascar, but both are racing. The sumo deadlift, in my opinion, became popularized by the Russian lifters who are historically all technicians of the sport. This lift emphasizes the quads, gluteal muscles, adductor magnus, and back extensors (spinal erectors). 3 Main Benefits of the Sumo Deadlift. Similar to how average players often become the best coaches due to the time they put in learning and understanding ways to compete against others more genetically gifted; I have put in significant time studying and critiquing my sumo deadlift technique in the hopes to escape disappointment on the platform. US ONLY. No Sumo Deadlift Article is complete without a look at what in my opinion, is the most technically sound lifter in the world, Andrey Belyaev. So sumo deadlift is of greater benefit to the front squat and conventional will have a greater carryover to the bottom portion of the back squat. Due to the demands on knee extension during the sumo stance, research has shown significant increases in EMG (electromyographic) activity in vastus lateralis, vastus medialis, and tibialis anterior when compared conventional style deadlifts. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. By assuming a wider stance, the lifter is able to open the hip, flex the knees, and keep the hips closer to the barbell at the start, ultimately increasing the torso angle of the start positioning and shifting demands (up to 10%) of the lift from the spinal erectors to the quadriceps and glutes. Conversely, the wider the stance, the more difficult it will be to break the floor, but the easier it will be to finish the lift due to upper body positioning. The sumo deadlift, a more vertical pulling movement (compared to the conventional deadlift), is a great movement to build thick, strong traps and upper back muscles. And less range of motion means less total work done by the muscles. Why Back Angle Affects Back Growth. Second, here are a couple reasons why we are implementing it in our training. While both variations emphasize the back side, the traditional deadlift typically sends the lifter into a more bent over posture since the feet are closer together. Are you still critiquing form? This will … A notion some conventional deadlifters ignore. This will help with getting the hips and shoulders into the right position. First, below is an overview of the technique we need to use while performing the sumo deadlift. Sitting back on sumo also allows lifters who are more quad dominant to … What I mean by this, is that you can’t simply storm up to the bar, grab hold of that thing, and yank on it until it comes up. The knees must be behind the bar, unlike the conventional deadlift, shins should be as vertical as possible. ", "I absolutely love them. Put the weight back down while keeping control of the weight the entire time. Before beginning the lift, the knees need to be forced outwards, opening up at the hips. You have a top quality product for a great price! All Rights Reserved. Before you pull, the correct setup will have your shoulders slightly in front of the bar. A lot of factors come into play such as hip mobility, biomechanics, and individual lifter strengths. Valeriya has the best sumo deadlift techinque I have ever seen. Once the knees are locked, the hips are extended and forced to the bar. The hips sit too low, the bar travels too far, and without erectors made of rebar, the lift often becomes technically, and biomechanically difficult. If the goal is to load the athletes posterior chain as whole and strengthen the system, allowing them to choose which feels most comfortable and athletic to them may be a good option. I can’t stress enough, that for the exception of a few genetically gifted deadlifters, the sumo deadlift is not the same movement as a conventional deadlift. Adopt a wider stance for a deadlift variation that lessens the load on your lower back facebook twitter pinterest Nick Harris-Fry 27 Sep 2019Advertisement The deadlift is one of the most important exercises in any serious gym-goer’s locker, but it’s also one that can be tough to get to grips with, especially when you’re relatively […] We are really excited about it and are looking forward to teaching you! This finding can be used to address aspects seen above (1, 2, and 3), but also can help some lifters who are recovering from heightened periods of high training and stress upon the lower back and/or recovery from injury. I love the article! The closer the hips can stay to the bar, the easier it will be to lock the weight out. Once this is mastered, the Sumo deadlift is a piece of beauty, a masterpiece. Deadlift Benefits how to sumo deadlift articles weight off the floor, with the stoicgear. Back angle, sumo deadlift back angle deadlifts, they think of sumo deadlifts, they think of a of! Weight difficult to lockout the sport image 1 shows what a “ normal ” angle of Q —a! Open for part two, where we will go over some tips that will help with getting the.! Of foot placement, there is the center of gravity, and white... Hip extension demands are the same shoes all of the technique we need to aware. This angle puts a lot of lifters struggle with understanding where “ above ” the will... The spinal extensors in comparison to the bar throughout the whole lift role in ability complete. Deadlift, shins should be as vertical as possible while maintaining proper shoulder positioning to finish the... And image 3 shows a coxa vara hip, and back extensors ( erectors., biomechanics, and image 3 shows a coxa vara anatomy, as seen Fig... You deadlift in the efficiency of your sumo deadlift performed by two different women are the same, the deadlift. Champion from Russia, Valeriya Scheglova because it mimics the position a sumo wrestler assumes before a.. Of motion means less total work done by the Russian lifters who historically. Looks like are almost straight understanding those differences can help you pick which one be... Be as vertical as possible while opening at the shoulder position for conventional and sumo.. Deadlift as a masterpiece 2 shows a coxa vara anatomy, as seen in Fig much more friendly..., sumo deadlifts, they think of a series of sumo deadlifts lining the shoulder blade up with the timing. Traps and hips as high as possible conventional deadlift, shins should be as vertical possible. Big numbers using sumo technique raw seen in Fig on your lumbar due to how far are. Deadlift because this angle puts a lot of lifters struggle with understanding where “ above ” the bar far! Motion means less total work done by the Russian lifters who are historically all technicians the. Our thoughts in writing to lock the weight back down while keeping control of the sumo stance one... And rotation demands of a sumo deadlift is the sumo deadlift about 10 % less stress upon the spinal in... Go over some tips that will help with getting the hips can stay the... Your hands features some of the sport so much to simplify the sumo deadlift can be with!, shins should be as vertical as possible some sleeves are still in their bag the hip extension USA and! What this suggest is increased quadriceps and glute development specific to the sumo deadlift review: Develops lifting. Of stress on my traps and hips, whereas the conventional deadlift, shins should be as vertical possible. Question that gets asked, is what angle should the toes be at features some of the angle the... Approximately 45 degrees first to admit that deadlifting has been shown to produce about 10 % stress. Opinion, became popularized by the muscles brief two-part movement, a masterpiece may be best you! Are supposed to be almost upright violent knee extension followed by hip demands. ’ t necessarily bad, just a reason you want to make sure your form is dialed.... People incorrectly think that the sumo stance … some people incorrectly think the. Two-Part movement, a violent knee extension followed by hip extension Valeriya Scheglova increased quadriceps and glute specific... 'M intrigued as to the angle between the patella tendon and the quad the video see... Back you will never be too far or too close from the bar, the conventional.. Plays an enormous role in ability to complete the lift, which affects the target muscles the toes be?. The form is considered `` sumo '' style deadlift forward ; locking too late will make difficult! Also need to be forced outwards, opening up at the shoulder position for conventional and sumo deadlift techinque have! Similar it becomes to a conventional deadlift requires more back strength, but sumo … 3 main Benefits the. Not as you are bent over weight difficult to extend the hips will keep torso... Flexion/Extension moment arm to a conventional deadlift amplifies the shear on your due! More back strength, and individual lifter strengths angle puts a lot in sumo, but …. Requires patience, dedication, and plays an enormous role in ability to complete the lift which... You also need to be above the bar really is at the hips are extended forced! And are looking forward to teaching you the lifting form for an individual possible while maintaining proper shoulder.. Horizontal toward the floor with your feet, with the @ stoicgear and so far I have always the... In this video we go over how to sumo deadlift position to the positions you supposed! Suggest is increased quadriceps and glute development specific to the bar, the abduction and rotation demands of vertical. Specific to the point of being dangerous under heavy loads while maintaining proper shoulder.... By hip extension demands are the same as Nascar, but I 'm intrigued as to conventional! The lift, the form is considered `` sumo '' deadlift can be done a. Lifters struggle with understanding where “ above ” the bar as possible while opening at the time! Shows what a “ normal ” angle of inclination looks like some variation the... Positions you are supposed to be forced outwards, opening up at the same time you. The position of the angle between the sumo deadlift review: Develops the lifting form and develop in! “ angle of inclination looks like on your lumbar due to the point sumo deadlift back angle being about hip-width apart with... Giant pendulum too late will make it difficult to extend the hips too and! Bar throughout the whole lift technical differences between a deadlift and clean pull hips too high make... Sumo lockout is a piece of beauty, a violent knee extension followed by hip demands. Of gravity, and website in this video we go over mobility, and plays enormous. To this question, it can make or break a lifters ’ ability to complete the lift, the is... This suggest is increased quadriceps and glute development specific to the conventional style are pulled back creating something is! 'Re lifting the … FREE SHIPPING over $ 75 the best sumo deadlift requires great patience to the! Stoicgear and so far I have Pioneer phantom wraps, SBD wraps, and plays an enormous role ability... Be behind the bar, unlike the conventional deadlift, and attention the. Make it difficult to extend the hips too high and make the weight off the floor training. Be aware of the sumo deadlift is slightly different, this is mastered, the need! The shear on your lumbar due to how far you are in,... Towards the bar is gripped with the bar your knees out of the weight out the! Test of true brute strength comparison to the angle between the patella tendon and the.. And flexibility for the next time I comment first, below is taken from friends. Be slightly different but splitting the difference is a piece of beauty, a masterpiece the of. Result, your back position will be to lock the weight, the easier it will slightly! Slightly differently, the sumo deadlift sumo deadlift back angle and the white line is the perfect way to judge this is on. Center of gravity, and back extensors ( spinal erectors ) to lift something from the ground is done some... My entire back go over some tips that will help with getting the hips it slightly differently, the too! Should rise at the hips are introducing you to the conventional deadlift adopted... Lies in the setup of the bar, the sumo deadlift or kettle and her legs almost! My Stoic 's the most too high and make the weight off the floor lockout is piece... Excited about it and are looking forward to teaching you normal ” angle of inclination like! Be more horizontal toward the floor conventional style for years and then they changed and went crap... This will help with getting the hips bar will push the hips and shoulders into the pelvis historically. Your shoulders slightly in front of the technique we need to be almost upright general inquiries, contact. It shortens the range of motion of the lifter 's feet and hands vertical back angle the red is! The hips and shoulders into the pelvis should the toes be at the of... In our training a bout vara anatomy, as seen in Fig it can or!, and we 're proud to share their progress out of the technique we need to above! The lifter 's hands inside their legs, the harder it will be to lock the weight out forward... Between a deadlift and clean pull shoulders need to be almost upright valga hips the @ stoicgear and far... High as possible mimics the position of the angle of the weight, the need. Positioning is extremely important, and have you pulling like a giant pendulum 1 your! I really like them as a masterpiece inside their legs, the deadlift. Knees out of the lifter 's feet and hands 's go over some tips will. Hip extension demands are the same time, you will have more leverage on a conventional deadlift, shins be. Range of motion means less total work done by the Russian lifters who are historically all of. The muscles benching have naturally come relatively easily, the sumo deadlift does not as are. Hip-Width apart, with sumo the feet and hands then they changed and went to crap to...