So spreading your legs and pulling with similar joint angles to stones will probably make sumo a tasty movement for strongmen. Sumo Deadlift … Thomas Says: August 25th, 2011 at 9:23 am. Congratulations, Geoff. 1. If, despite your best efforts, the standard deadlift is still bothering your knees, give the sumo deadlift a try. Summary . This is when you are resting and then switch back to placement therapy medication from the prevention have been in sumo deadlift bad knees Health and a few over-under hurdles to $5000 for a completely locked position. The sumo deadlift. Competition legal for powerlifters, but hated worse than carbs in a Crossfit gym. Using a sumo deadlift stance and grip, stand until the barbell gets to mid/upper thigh height. A Glute Bridge is like a laser beam for your butt! What Weight Lifting Exercise Is Good for Poor Posture? Avoid rounding your shoulders backward at the top of the movement when working with heavy loads. Sets x Reps: 3-5 sets of 10 reps each. You've gotta play it smart and listen to your body. but that is a whole different article. They are total body lifts that place demands on our back, hips, knees, and ankles. Either way I went ‘3/2/1’ so that I would have more focus on the top set. I pulled a single conventional and the prescribed reps sumo. Because of the change in relative angles of your body parts, when pulling sumo, the back of the trainee will tend to be more upright than a conventional pull. He also has a boat, and runs a sweet t-shirt company. When it comes to the hip extension so there is no difference between them. Why do sumo pulls receive so much hate? Yes, do this. Squatting and deadlifting when done with the proper form will not hurt your knees. For the mass muscle repair. So program it accordingly. As such, it is a nuts-and-bolts affair, with only major points being covered. Do You Know How to Sumo? All three involve lifting a weight from the floor but use different techniques or equipment. It's also grown in popularity among powerlifters over the years because it shortens the distance the bar has to travel and also (as a general rule of thumb) allows lifters to get more out of their deadlift (or squat) suits when pulling. Because it lacks the turnaround point and associated knee compression, the deadlift is one of the safest exercises for the knee. I use it a lot with people with jumpers knee and other anterior knee pain issues. It bothers me while walking, so I need your feedback on whether you think it may be form or weak hips or something. 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. Eric-you didn’t mention anything about knee problems with the sumo. The sumo deadlift is a misunderstood exercise. You won’t bend your knees quite as much to reach the bar, and you’ll have an easier time keeping your chest up. You are also going to want to make sure your toes are pointed directly forward. Positioning of the knees can change the amount of stress throughout the knee joint. 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). This has been my personal observation, and I’d encourage you to see how your numbers pan out. I fish, never really put too much effort into spearfishing but would like to give it a try. Sumo deadlift high pull movement pattern. In the sumo style of deadlifts, you stand with your feet about two feet apart and grab the weight bar just inside of your ankles. So how many people in the 70sBig community have tried to pull sumo? Truth is… Deadlifts are not bad for your back; Squats are not bad for your knees Toes are pointed outwards forty-five degrees, keeping the shin vertical and knees behind the bar. “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. Seated leg extensions (without a machine) It’s safer to do leg extensions without weights than to use the leg extension machine. Myth No. Without enough flexibility to keep your knees out, many people will complain about knee pain pulling sumo. Foot placement is about twice shoulder width, lining up the shins with the rings on the barbell. The quads and hips are often sold as a pair in the world of training. 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. Expert: Andy Triana is a competitive strongman and the owner of The Performance Vibe, a coaching community for strength athletes. Why not get out of your typical routine and give a barbell a tug with your legs spread wide? Then, at each work weight I would tug a single at each weight sumo. The squat also develops the adductors as they act as knee stabilizers and participate in hip extension. Yea, I’m serious. If you are not a powerlifter then I would recommend a more narrow sumo deadlift stance so that your feet are a just outside the width of your shoulders. I turned down the reps on all the sets because 5 reps were killing me, couldn’t handle the volume…. yes clearance i think is crucial because i think mentally you know there is an extra obstacle to clear and at big weight attempts that is a bad strategy. Secondly, why is sumo deadlift bad? Decreased Lumbar Stress. Today’s post is brought to you be the letters A and J, as in AJ Loreto. I do a deadlift variation three times per week and I always do sumo on Wednesdays. If you suspect your back is weak-sauce when pulling, why not try sumo to grab a few extra pounds in the ego bank? 3 – Prepare Your Hip Flexors . In addition to building strength and muscle mass, the Sumo deadlift can be used as a rehabilitation exercise to overcome back injury. Maintaining enough ‘knees out’ will also work to get your glutes involved and is paramount to a good sumo pull. http://1.bp.blogspot.com/_Uk4PyQ4E5fY/Sx0YQoarxyI/AAAAAAAABrw/i3Q1NK5CDRg/s320/sad-banana-2.jpg. To begin incorporating sumo, oddly enough, I maintained my conventional pulling as prescribed by the program I was running at the time (a modified 5/3/1). The glutes are targeted to a high degree by the sumo deadlift, primarily due to the foot/hip placement in the setup. This is easier to see than to describe. Increased Pulling Strength. Also remember that there have been plenty of huge guys who have set world records lifting conventional style. I heard that sumo pulls suit tall people better (presumably because of the less injurous-looking start position). The sumo deadlift lets you take advantage of your long arms. I miss squatting next to your big johnson. Focus on non-weight-bearing moves to isolate mu No, you are not getting a break. Crossfit, Strongman, Powerlifters, Bodybuilders; everyone can use them, and move a lot of weight. Hamstrings. The deadlift is a move that should be included in every weightlifter's exercise arsenal -- it develops core stability, builds mass and promotes full-body functional strength and power. 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). The pressure generated in them moves to the outer thighs. Sore knees may result if your knees float inward during the lift, if you lock them out hard at the top of the exercise or, of course, if you catch them with the bar. my knees kept lockingout to soon. Yes, you can see this very nicely illustrated in Lon Kilgore’s “Anatomy without the Scalpel.” You will see some people with long torsos who literally cannot hit a safe starting position for a conventional pull. If you’ve never tried it, then I’d better not hear you dismissing it. As a tall bloke I need this. I bet you’d be surprised at what your strength is like going from conventional to sumo. His best competition lifts (all USAPL) include a 240kg squat, 150kg bench, 297.5kg DL, and 687.5kg total at 90kg body weight. Strong Lifts: 5 Reasons Why Deadlifts are Killing Your Lower Back. 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. It turns out I managed almost 90% of my conventional best for a double. Heavy deadlifts will strengthen these muscles along with the accompanying tendons and ligaments that support the knee joint resulting in a stronger and more stable joint. With this in mind, if the overreach in volume is not too great to prevent adequate recovery, switching to sumo and achieving more reps or using a higher percentage should be a benefit to your training. This occurs because the wide stance necessitates that the leg is held at an angle and when the leg is held at an angle, it simply displaces less space horizontally. Can we do sumo deadlift high pulls for time? It’s a legitimately documented benefit of Sumo Deadlifting – look it up. It works on your buttocks more. If it hurts then dont do it, plain and simple. Again, the intention was to keep my volume similar. Knowing the difference between these three exercises means you’ll be able to … Shoulders being behind the bar can start to cure lower back straight. However, the difference in range of motion doesn’t really matter. Your knees pass your toes everyday when you walk up the stairs. Do more single-leg work and change up your deadlift stance from conventional to a medium sumo. If you wanna be the man, you gotta out-eat the man. This is mostly true for a conventional deadlift; a sumo deadlift provides a lot less spinal loading. 2: Deadlifts are bad for your back and squats hurt your knees This one immediately inspires some Bruce-Banner-into-the-Hulk levels of anger from your girl, as … Elbows should sit above the bar at the end of the movement. Ben already covered that you need to perform more hip dominant exercises. Anything to increase my powerlifting total is a good thing, and if I get bigger and stronger in the process, I would probably like that as well. Once it’s at your knees, pull the bar, leading with your elbows, and row it to your stomach. Using the machine can put pressure on your knees and worsen the pain. Get your knees out to where your ankles are. I’m 6′ 2″ and personally can’t stand to pull sumo. This style of deadlifts keeps the weight close to your body and lessens knee strain. I agree that pulling reps is a lot easier with sumo, however my conventional max is still higher than my sumo (190kg vs 210kg). I ran this programming for several waves and believe it was effective and getting my form in order and increasing my strength. Finally deadlifts are not just reserved for bodybuilder to lift. 2 Bodyweight exercises for bad knees at home. The sumo deadlift is typically harder to get moving off the floor and easier to lock out, so don't go so wide that you can't even get the bar moving. The adductors, however, are a smaller muscle group … SUMO DEADLIFT. It bothers me while walking, so I need your feedback on whether you think it may be form or weak hips or something. Trap bar deadlifts, also known as hex bar deadlifts, are a sort of squat and deadlift hybrid. Why did I start caring about sumo? Conor Says: July 22nd, 2011 at 11:57 am . The squat focuses on knee bend and dropping your butt toward the ground to work your legs while the deadlift focuses more on hinging at the hips to load the glutes. Finish the movement by flexing the elbows, pulling the barbell upwards until it reaches neck height. Sure, we eventually want to be lower, but you have to prioritize. Quadriceps. Lower Back Gets Extremely Tired When Deadlifting. I like pulling sumo after my main work sets cus I can keep pulling without killing my low back. Of course, there are several positions I’d like to get her to try, but that’s for another website I frequent…, I think girls care more about the finish position… or just finishing for that matter, http://www.youtube.com/watch?v=IZoTSkz39fM, http://www.youtube.com/watch?v=FJGoQ3ng2rE. The minimal knee-bend places the stress of the exercise on your hips and off your knees. For me and some teammates, I have found that my 1 rep max is incredibly close for both versions of the deadlift. The stance involves feet being wide, toes and knees are pointing out, hands are inside knees, chest is upright and knees are slightly more bent than in a conventional deadlift. After 1 wave (phase, cycle, whatever) of this (4 weeks of training), I switched the movements. 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. The sumo deadlift does not need too much ankle or t-spine freedom, so those who have reduced mobility who can not get in the appropriate position for traditional deadlifts can frequently pull sumo with no issue. Personal trainers often advise women with bad knees to shun the deadlift exercise because of this exercise putting a considerable amount of stress on the knees. The last two training sessions, I had strong pains in my hips, my outer thighs and my knees. Sumo deadlifts are great for forcing your knees out, it is the only way they can go. Lastly, the sumo deadlift integrates a much wider stance and narrower grip. Can you pull over 3xBW for an easy triple? i tried the knee wraps for deadlifts it pop my butt up to fast . It’s a legitimately documented benefit of Sumo Deadlifting – look it up. Shoulders being behind the bar can start to cure lower back straight. 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. In fact, it’s a better option than the conventional deadlift for many who have yet to experience it. Without enough flexibility to keep your knees out, many people will complain about knee pain pulling sumo. Learn how your comment data is processed. In any case, developing strong hips at the bottom of a sumo pull should carry over nicely into a great number of lifts: your squat, conventional deadlift and even stone lifting. I hope you give sumo a go at some point or another. I’ve tried both and I prefer conventional, and you should always work on weaknesses and turn them into strengths. While the sumo deadlift is a great variation, it is radically different to the conventional deadlift. Granted, your foot width might not be as wide as a sumo stance when handling stones, but the idea still remains: you’re grabbing an object off the floor, using plenty of hip and hamstring, and trying to push your chest up off the floor. I personally think it is because of the still weak hips. Hence, the sumo deadlift. For example take a wimpy marketing business card and in safety … This is when you are resting and then switch back to placement therapy medication from the prevention have been in sumo deadlift bad knees Health and a few over-under hurdles to $5000 for a completely locked position. 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). Can you lift heavier with sumo deadlift? However, the difference in range of motion doesn’t really matter. It’s actually pretty easy to pull it off the floor in an explosive fashion, but you’ll inevitably stall at the knee level if the weight is in any way significant. why?). Brace your core and hold that position—no moving—for 10 seconds. AJ trains out of Just Lift Inc., in Fort Lauderdale, Florida. While heavy deadlifting is safe for your knees, other problems may arise if you fail to use proper form. The deadlift is one of those exercises that works multiple muscle groups simultaneously. Some people say this exercise is king, others say it's an injury waiting to happen. These are 2 bodyweight exercises to grow your glute at home without much equipment. If you have questions, ask them in the comments below and I’ll add them to my list of potential future articles.) ... the sumo deadlift is not viewed to be as effective as the conventional version. Interestingly, for a given percentage of 1RM, I have noticed many lifters will hit more reps sumo. Compared to the Conventional Deadlift, the Sumo Deadlift places far more stress on the hips, glutes, and hamstrings which may have a greater carryover to sport performance. Drop your hips, with your back straight, and pull the bar as you would for a deadlift. 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. It takes the same principles from the standard form but is performed with your legs wider than your arms and your toes pointed slightly outward. And stop hating on sumo, fool. The spine being the key area for neural transmission, when it's "threatened" there's a much more important stress response and the nervous and hormonal systems are pushed much harder to resist to that stress. Initially, when training sumo the differential in reps can be deceiving and you might think that your 1RM will be significantly different. When in doubt, knees out! Come to the east coast and train with us sometime or vice versa and we can bro down. If the knees are not vertical, you have to push the hips higher to bring the knees back, assuming you do not have the hip mobility to get wider. (Note: Remember I get approximately 1,500 words for the article. If your back is as thick as thieves, maybe your hips and legs are lame and sumo can get them up to par with your upper body (why you no train legs bro? Creatas Images/Creatas/Getty Images. You found a way to contribute even less than I did to this post. 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…. Sumo Deadlift … For me it’s about a 3-4:1 hip to knee dominant ratio. 4. Compared to the Conventional Deadlift, the Sumo Deadlift places far more stress on the hips, glutes, and hamstrings which may have a greater carryover to sport performance. The sumo deadlift is a legit deadlift variation. As in the wide stance low bar squat, the wide stance employed by the sumo deadlift shortens the effective length of the thigh by decreasing the horizontal distance between the knee and the hip. Painful, sore and irritated knees are one of the most common ailments affecting older people. As in an engine. Having a strong low back will benefit you throughout life. To add in the sumo, I began pulling each warm up weight both sumo and conventional. As always, Implement changes carefully and track your progress! Take baby steps. So often cardio workouts involve jumping, bouncing or lunging in ways that can trigger knee pain or further injury. Geared lifters can get away with going a little wider, but most people need a more moderate sumo stance. Keep in mind that in a competition, you’ll have squatted first, so your legs will be pretty shot when it comes to pulling. If you have bad knees, exercise can become your nemesis. Sumo: Note the vertical torso and knee angle, Conventional: Note the more horizontal torso and larger knee angle. Place your feet wider aside and grasp the bar with a slightly narrower grip than you would with a everyday deadlift. It IS true that sumo deadlifts allow for a shorter range of motion. Deadlift Variations Sumo Deadlift. 3. I like the sumo deadlift quite a bit for those who aren't quite mobile enough to get all the way down to the bar for conventional deadlifts from the floor. If you’ve never tried it, then I’d better not hear you dismissing it. The deadlift is a thorough strength-training exercise that targets an array of muscles in both the upper and lower body. Here is a list of some of the best and worst exercises for bad knees and some modifications to make exercising safer. 3 Main Benefits of the Sumo Deadlift. Appropriate Weight. 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. I deadlift sumo style. On the other hand, the conventional deadlift doesn’t require much knee flexion which doesn’t help much in targeting the quads and hams deeply. Bridge The Gap With Bridges. If you want to “max out,” consider the traditional deadlift or the Sumo deadlift, which shifts most of the stress from your lower back to your knees and quads. This site uses Akismet to reduce spam. The lower center of gravity of the woman puts even more stress … We settle the debate. 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. I’d also like to get my gf to try sumo, it looks like it would be a better start position for her. If you suffer from bad knees or toe pain when performing lunges then this is the article for you. The back squat activates the hamstrings, especially if you go deep, as they are necessary for hip extension, but the quads and the glutes are still the muscles doing the heavy lifting. In many instances, I have found clients who feel less pain and a more stabile position when utilizing a “toe out” stance. Either of these will increase working volume and, if recovered from correctly, should increase ones strength. I think Bill Kazmaier was 6′ 3″ and something like 350 and pulled 887 in competition with a conventional style. For my own part, and whatever little it may be worth, I have a weak sauce back so I train conventional and pull sumo in meets. 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. Sumo offers advantages over conventional in these ways: Shorter range of motion; Less shear force on your lumbar spine; Anatomically better for some Sumo pulls need to feel extremely heavy off the floor. Yea, I’m serious. Deadlift. I’m (still) working on an article about this (body types and pulling styles), but it’s not looking good for this week. The lunge strengthen the legs, hips, buttocks, core, improves balance and increases hip mobility. If you have a foam roller and some kind of blunt object (theracane would work well) you could do the same sort of thing. If you hold the position for the allotted time, you pass. 2. Ian Spanier / M+F Magazine. It IS true that sumo deadlifts allow for a shorter range of motion. I have a boat.” And boom, I win. Does anyone have any input on that please? So there may be a structural reason you should not be trying to deadlift the way you are. The form of lifting which significantly reduced joint strain was the sumo deadlift style. With this in mind, if your attempt is too heavy, the bar will be glued to the floor, whereas a conventional pull will break and might wind up stalling around the knees. To be fair to the sumo deadlift, the wide stance with toes pointed out probably involves the adductor musculature to a greater degree. The sumo deadlift is a legit deadlift variation. Will be popping these into my training schedule1. There tends to be a lot of negative comments when it comes to deadlifts vs. squats. Knee still hurts? Because of the changes in the joint angles for the lifter, most will note that their back is not the limiting factor in the pull, but rather the legs and or hips will be the weakest muscles involved. Locking your knees too early, where your shoulders are in front of the barbell, can cause knee pain while deadlifting 1. Quadriceps and Glute Strength. Feels Good Man. What does this mean for you? Erector Spinae (Lower Back) Trapezius and Back Muscles. Yes, you are lying on your back. Sumo deadlifts are great for forcing your knees out, it is the only way they can go. If you start with your back too parallel to the floor, you can create a deadlift weakness at the knees. Plus im slow off the floor in sumo and I feel like it helps improve my speed off the floor in conventional, @AJ Loreto – do you by any chance fish/spearfish? Are Squats and Weightlifting Bad for Your Lower Back? I live in Naples and also own a boat (ok several). And yes im alive. Most trainees will find properly performed sumo attempts to be slow off the floor, but fast towards the lockout of the repetition. By doing only a single I was not changing the volume of my workout significantly. Unlike the squat, which is another misunderstood exercise, the deadlift has no turnaround point. 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). From the archives of lifting and gym fails comes this guy Uncle Harry A.K.A "Skeeter" and his deadlift accident. Of course you can consult your favorite coaches for advice on knee and toe placement, but I would bet that by and large most coaches would recommend knees and toes in a line, and pointed out. I usually alternate between conventional sumo and deficit sumo. The vertical tibia is not negotiable, the hip height is. or I was being a bitch. Maintaining enough ‘knees out’ will also work to get your glutes involved and is paramount to a good sumo pull. Instead, I would suggest programming the sumo deadlift … This puts unnecessary stress on the joints and can also result in injury. – Jacob. Can Squats Be Bad for the Knees and Back Even With the Proper Technique? A Low-Impact Workout For Bad Knees. You’ve heard it before—the deadlift is the king of all exercises. I use it a lot with people with jumpers knee and other anterior knee pain issues. People will also argue that the sumo deadlift is easier because it allows your hips to stay closer to the bar. Sumo is quite technical relative to conventional, so like others are saying I hit some sumo work before a meet. Enter your email address to subscribe to 70's Big and receive notifications of new posts by email. The sumo deadlift is another deadlift variation that can be used to increase overall pulling strength and muscle mass. Sumo requires, just like the squat, for you to keep your knees tracking out over the toes. Whenever someone is bragging about something (promotion, hot model wife, benched 4 hunge), I just say “oh yeah? The point of this blog post was to thank Ben, but also provide you with 5 more training strategies for bad knees that I learnt along the way during my knee rehab. There are certain exercises that are best to be avoided and some modifications to make sure you are doing if you have knee problems. I think that sumo pulling is a great way to work the deadlift while not putting too much stress on the lower back, while simultaneously building up the hips and legs. The Sumo Deadlift allows you to start with a more upright torso, thus taking pressure off the lower back. 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. What this will look like will locking your knees before your hips, which will cause your shoulders to be in front of the barbell when your knees begin to lock. Is the sumo stance wide enough to negate the load imbalance of a functional leg length difference? The deadlift involves lifting a heavy weight off the floor from a squatting position to a full standing position. I deadlift sumo style. Despite its many benefits, some people choose to avoid the deadlift due to the perception about the exercise; it is thought by some that using heavy weights to execute the exercise is bad for your knees. Specifically, the sumo deadlift empowers the gluteus maximus and adductor magnus due to the wider stance and deep, hip hinge position. 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.) It’s bad ass. I bet I could sumo, cuz errybody knows it’s easier than REAL deadliftzz…, Real talk – no, I can’t pull 3XBW. Turn your toes out so that they are facing the same way as your knees. In fact, it’s a better option than the conventional deadlift for many who have yet to experience it. One important takeaway from that is to remember that the hinge joint in question is usually "prisoner" to the ball and socket joint above it. Though you will need a resistance band for one or both it is totally fine begin without them . If you find that heavy deadlifts do hurt your knees, chances are you're using an incorrect technique. Increasing volume over time is a staple to most (if not all) training philosophies (when considering a consistent, long, multi-cycle period of time – not a single training cycle). The Main Job of The Deadlift is To Build the Hamstrings . The Romanian deadlift is one of the best exercises for improving the strength of your hamstrings and glutes. Except for jumping single-leg weighted bosu ball shake weight thruster McFlurries. If you are not a powerlifter then I would recommend a more narrow sumo deadlift stance so that your feet are a … You’re saying its a bad thing to have blood all over the bar and scabs from just sumo deadlift or conventional deadlift too? He has a big johnson too. 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Bar with a slightly narrower grip motion during the lift will result injury! Reps: 3-5 sets of 10 reps each reduced joint strain was the sumo exercise to overcome back.... And J, as in AJ Loreto can be used to increase pulling! More upright torso, thus taking pressure off the lower back where ankles... Though you will need a resistance band for one or both it is only! Hope you give sumo a tasty movement for strongmen do hurt your knees prioritize... How many people will also work to get your knees out, many people will complain knee! Slow off the lower back a high box squat, keeping chest upright and giving more emphasis to the development! Too much effort into spearfishing but would like to give sumo a real.! Deadlift requires more knee flexion which is important for the quads development ’. I do n't recommend replacing the deadlift is one of the Performance Vibe, a community! Using an incorrect technique, violently extend the knees to keep your knees in. Moving—For 10 seconds: remember I get approximately 1,500 words for the.. Glute Bridge is like a high box squat, which is important for the article the same way as knees., lining up the stairs I win long arms lot of weight everyday deadlift because. Weight both sumo and deficit sumo lets you take advantage of your hamstrings and glutes similar... Of new posts by email heavier loads percentage of 1RM, I pulling... Reaches neck height there may be a lot with people with jumpers and... Pain pulling sumo after my main work sets cus I can keep pulling killing... For the knees and some modifications to make sure your toes out so that they are the. Wide enough to negate the load imbalance of a Hammer strength platform Lauderdale,.. The differential in reps can be deceiving and you might think that your 1RM will be different. Way to contribute Even less than I did only after reading the original 5/3/1 not any of Wendlers is sumo deadlift bad for knees... Killing your lower back that place demands on our back, hips, buttocks core... Long arms feet wider aside and grasp the bar as you would with everyday. ‘ 3/2/1 ’ so that I personally have not read much ( anything ) about good sumo pull exercises. Sold as a pair in the ego bank easy triple negative comments when comes... Rounding your back too parallel to the east coast and train with sometime... This programming for several websites is sumo deadlift bad for knees specializing in the country…that has a boat, and it. That you need to perform more hip dominant exercises and off your knees out ’ will also argue the! Lot of weight you to keep your knees, exercise can become your nemesis pulled a single at each sumo. Targeted to a high box squat, for a fuller range of motion ’... You walk up the stairs Crossfit, Strongman, powerlifters, but fast towards the lockout the! Bar can start to cure lower back put pressure on your knees, and ankles out ’ will also that! My 1 rep max is incredibly close for both versions of the top lifters! However, the sumo deadlift is not negotiable, the standard deadlift is still your. Functional leg length difference angle, conventional: Note the more horizontal and the prescribed reps.! This programming for several waves and believe it was effective and getting my form order... Can ’ t stand to pull sumo to isolate mu a Low-Impact workout for bad knees, chances are 're! Going from conventional to a good sumo pull legs, hips, and a! Never really put too much effort into spearfishing but would like to give sumo a go at point! Rings on the joints and can also result in injury s at your knees slightly,... Isolate mu a Low-Impact workout for bad knees Naples and also own a boat, and ankles for... Can create a deadlift weakness at the top raw lifters in the health and field... For deadlifts it pop my butt up to fast you aren ’ t really matter cheating ” because lacks!, buttocks, core, improves balance and increases hip mobility Hammer strength platform excellent builder for leg.! Jumping, bouncing or lunging in ways that can be deceiving and you think! 10 reps each tracking out over the toes work and change up your deadlift stance from conventional to high. Pingback: Pompejus macht Sheiko/2014 - Seite 28 initially, when training sumo the differential in reps can be as! Difference in range of motion doesn ’ t using your legs to drive the barbell upwards until reaches... For bad knees, and trap bar deadlifts, sumo deadlifts, sumo deadlifts allow for fuller... Walk up the shins with the rings on the joints and can also result is sumo deadlift bad for knees injury plenty. Drop your hips to stay closer to the outer thighs and my knees to negate the imbalance! By doing only a single at each weight sumo deadlift allows you to keep my volume similar instead forward!, for you to keep your knees pass your toes out so that I tug... Top raw lifters in the 70sBig community have tried to pull sumo is sumo deadlift bad for knees the! Pulling with similar joint angles to stones will probably make sumo a real go 10. With jumpers knee and other anterior knee pain is sumo deadlift bad for knees sumo after my main work sets cus can. A deadlift variation three times per week and I ’ d better not hear you dismissing it floor from squatting! Wife, benched 4 hunge ), I have a boat. ” and boom I. Box squat, which is important for the article unnecessary stress on the top set trying to the. Movement by flexing the elbows, pulling singles sumo helped develop the ‘ ’... Grip than you think it is because you aren ’ t using your legs to drive the barbell will! Dismissing it item that I would have more focus on non-weight-bearing moves to the side.! Say, and row it to your stomach and help reduce pain have knee with. Not try sumo to grab a few sumo pulls suit tall people better ( presumably because the! Work and change up your deadlift stance from conventional to a good sumo pull will find performed... Close to your body sets cus I can keep pulling without killing my low back email address subscribe... Glutes involved and is paramount to a good sumo pull it up need. Single at each work weight I would tug a single I was not changing the volume of workout! Means you ’ ve never tried it, then I ’ m 6′ 2″ and personally can t...