Most lifters can master it after just a few workouts. Sumo deadlifts are often performed using an overhand hook grip. Mixed grip sumo deadlift. HAPTIC INDUSTRIES: Creative Tools to Empower You. | A logical reason for this is that the sumo stance utilizes less lower back musculature and more of the glutes. Only go for one-rep max attempts when your body feels like it. Recap. Over time, some lifters get used to the pain (or get used to ignoring it.) There’s no hard and fast rule with how narrow your stance should be to be considered a semi sumo deadlift. If you’re looking for functional exercises, look no further than deadlifts. When an exercise has been around as long as the Deadlift, variations are bound to arise; and many of them involve hand positioning and grip. You can start to stand just outside of your regular conventional deadlift and successively train to get a little wider as long as it feels okay for you." It is allowed to be performed instead of conventional deadlifts in most powerlifting competitions. It also increases the difficulty of the starting pull off the floor and makes the lockout much easier. So why doesn't everyone use the hook grip for Deadlifts? I am convinced anyone who talks too much about ‘proper’ form is either a nerd (who doesn’t really lift weights, but talks about it a lot on online forms), someone who is a personal trainer for a living or makes additional side-income from their fitness skills/YouTube channel, or someone who wants to be the alpha male at the gym and flex over all the other guys. The difference between the two lies in the setup of the lifter's feet and hands. SUMO DEADLIFT VS CONVENTIONAL. To battle muscle imbalances, you can switch hand positions on alternating sets. The barbell sumo deadlift is a major compound exercise. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. 2. The Sumo Deadlift is a variation that emphasizes more on the use of your legs to squat the weight up rather than your hips and back. To perform this exercise, you must assume a much wider stance than the Conventional Deadlift, which will decrease the distance the bar has to travel, and keep you in a much more upright posture. I showed up to the gym, but feeling a bit tired, or my body had no gusto or zest or enthusiasm for deadlifting. You might be able to use more weight with lifting straps, but at the cost of sacrificing gains in grip strength. Bend at the hips to lower and grab the bar. With the overhand Deadlift grip, you grab the bar with both palms facing you. LIFTS Powerlifting records have been broken by both conventional deadlifters and sumo deadlifters, so top-level strength is not a concern. Some deadlift variations focus on the legs (e.g., duck stance deadlifts, close-stance snatch grip deadlifts), but even they don’t work nearly as well as the squat for building the quads because the range of motion at the knee joint during a deadlift is relatively short. Rack pulls are deadlifts done with the barbell raised off the floor. GRIP STRENGTH Using the overhand grip with heavy loads or high reps, lifters sometimes find their lower bodies are capable of completing the lift—only to have their grip strength fail. Attempt 1 rep-max (a new weight I have never attempted, every week adding 2.5 pounds on each side). This equalled 470 pounds in total. Be notified of when new workshops are live here. From educational tools, art platforms, to camera equipment, HAPTIC is driven by a spirit of experimentation and creative collaboration. Check out the video player above for a demonstration. "With a mixed grip, the bar is more likely to drift or 'helicopter' away from you on the palm-up side, so be sure to pull the bar tight into your body and drag it up your shins as you lift," advises Bonvecchio. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters.. Lifters can focus solely on the amount of weight they can pull—not on how much weight they can grip.