Specifically, we’ll talk about three different variants of the deadlift: conventional, sumo, and hexagonal-bar (hex/trap-bar). This name evolved due to the wider stance of feet like a sumo wrestler. While you’ll likely be lifting lighter loads with a single-leg deadlift than with a … Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Totally kidding. POWER Therefore, a sumo or high-handle hex-bar deadlift will decrease the global range of motion requirements of the lift compared to the conventional deadlift. 4, 2002, pp. According to the American Drug Free Powerlifting Association (ADFPA) rules at the time of this study, the barbell is "lifted upward in a continuous motion until the lifter is standing erect with knees locked and the shoulders thrust back.”. ALL RIGHTS RESERVED. LIFTS This is the opposite of the Deficit Deadlift. Additionally, you also have the option of using 1 or 2 dumbbells for this exercise. Kettlebell sumo deadlifts emphasize your inner … Miles NicholasUpdated November 2, 2020. Here's Why, Change Your Training Intensity To Maximize Muscle Gains, Hybrid Muscle Training: A New Way to Build Strength, Speed and Power, Stop Static Stretching: 6 Warm-Ups That are More Fun and More Effective, WATCH: Todd Durkin Takes NFL Players Paddleboarding, Go Against Traditional Workout Order for Bigger Gains, 5 Things to Remember When You Wing Your Workout, WATCH: 'The Mountain' from 'Game of Thrones' Lifts Massive Weight at the World Deadlift Championships, How to Fix Back Rounding When Deadlifting. So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. One of the most popular deadlift variations is the sumo deadlift. Specifically, we’ll talk about three different variants of the deadlift: conventional, sumo, and hexagonal-bar (hex/trap-bar). Today, we’ll talk about the deadlift. RANGE OF MOTION Kettlebell Sumo Deadlift. The lifter can then grasp either the ‘high-handles’ or ‘low-handles’ in a neutral forearm position on either side of their body. In practice, this holds true in that the conventional deadlift typically feels more technically demanding to a novice lifter than the sumo or hex bar deadlift. #2 - Sumo Deadlift The second common style of pulling, the sumo deadlift is a great variation to rotate into your workout. The hex bar deadlift demonstrated significantly greater normalized EMG values for the vastus lateralis (quadriceps) during both the eccentric (down-phase) and concentric (up-phase) phases, compared to the conventional deadlift. Dumbbell Sumo Deadlift Variations. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". Get in some sumo style lifts, some stiffed legged variations and your deadlift PB will soon shift in the right direction. Great for: Those who struggle with the lockout portion of the deadlift. Data from Cholewicki shows that spinal extension demands are approximately 10% higher in the conventional deadlift. Other variants include the stiff-leg, Romanian, single-leg, and kick-stand deadlifts. Reinforces the hip hinge, which is a fundamental movement pattern needed by all athletes. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. ... Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. There are however many different sumo deadlift variations that you can try out that may require different types of sumo deadlift equipment or may even require no equipment at all. Drop the bar and look at it from a different angle, get these variations into your training plan and then get back onto the deadlift and feel … One is sumo deadlift variations and they do not accomplish every goal an athlete have! A double-overhand or alternating grip ( one forearm pronated, the form is ``... 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