Sumo DL vs Standard

[Wrivest]

Ok, so I absolutely love dead lifts, and try to do them at least a day or two each week. I'm 5'7", weight 160 lbs and have a 1 rep max of 425. Mostly, I use standard grip, but I see a lot of huge lifters use the Sumo. What do you guys think? Is it just a personal preference or is it a more powerful lift?

[thyrod]

Standard puts lets stress on your back. That's what I heard from a guy at a pl meet.

[Celorza]

Ok, so I absolutely love dead lifts, and try to do them at least a day or two each week. I'm 5'7", weight 160 lbs and have a 1 rep max of 425. Mostly, I use standard grip, but I see a lot of huge lifters use the Sumo. What do you guys think? Is it just a personal preference or is it a more powerful lift?

For shorter folk like us, the Sumo dead lift is a far more powerful stance. I am still learning the form, even after 3~ months of doing it...it is by far one of the hardest if not the hardest and most technical lift to approach, but it is well worth it.

[rob112]

I am having a little trouble with these. After doing conventional I tried some sumo and it felt heavier at the bottom and lighter at the top. Just felt like I had now drive off the floor. In to learn more about them and proper technique.

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[Rodja]

Sumo is much more technical of a lift and depends on your leverages and flexibility. Most people that think they're doing a "sumo" deadlift are really doing a wide-stance RDL and have no idea how to properly execute the technique.

[rob112]

Sumo is much more technical of a lift and depends on your leverages and flexibility. Most people that think they're doing a "sumo" deadlift are really doing a wide-stance RDL and have no idea how to properly execute the technique.

Kinda sounds how mine felt...

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[bmftisftw]

Kinda sounds how mine felt...

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Same here

[rob112]

Okay, I've been watching videos and will try again. Watched Tate, Bell, and another guy from eliteFTS.

Does knees over the heels with feet slightly angled out(45 degrees max), with upper body mechanics similar to conventional sound like an okay start?

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[Celorza]

Okay, I've been watching videos and will try again. Watched Tate, Bell, and another guy from eliteFTS.

Does knees over the heels with feet slightly angled out(45 degrees max), with upper body mechanics similar to conventional sound like an okay start?

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Check Rodja's videos , I noticed how my Sumo RDL (or rather Sumo SLDL) had to be corrected and worked on...it is still a work in progress though.

[Wrivest]

Sumo DL's start with your upper body slightly more verticals than a standard DL, since it is a shorter pull with, what seems to me, more focus on the legs/glutes.

[rob112]

Check Rodja's videos , I noticed how my Sumo RDL (or rather Sumo SLDL) had to be corrected and worked on...it is still a work in progress though.

I completely forgot he has some vids in there. I am gonna check it out.

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[bmftisftw]

I completely forgot he has some vids in there. I am gonna check it out.

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What section are thy in

[rob112]

What section are thy in

In the training logs. His log is called "Hanging out on the westside."

Lots of good discussion in there too. Not sure which page it's on bc I have to look still.

Edit: speak of the devil

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[Rodja]

http://www.youtube.com/user/RodjaX49...ow=grid&view=0

[usealittle]

With DLs if power and being strong is what your after you need to do what works best for you, not be what someone tells you need to do it this way. For shorter people sumo works most often but 1 of my training partners is 5'2 and can't sumo for s#!t. He is natty weighs 133 and can't pull 315 sumo but pulls the high 3s about 390 raw conventional and pulls 420+ suited. So just cuz you short or tall don't mean you need to pull a certon way.

Pull what works for you.

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[Celorza]

With DLs if power and being strong is what your after you need to do what works best for you, not be what someone tells you need to do it this way. For shorter people sumo works most often but 1 of my training partners is 5'2 and can't sumo for s#!t. He is natty weighs 133 and can't pull 315 sumo but pulls the high 3s about 390 raw conventional and pulls 420+ suited. So just cuz you short or tall don't mean you need to pull a certon way.

Pull what works for you.

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The fact that I mentioned size is because it is quite hard for a taller individual to even attempt the technique, for it's stance would not fit inside the threshold of the plates/bar. We also have a shorty like that in our team, 5'4 , 130-132 perpetually...yet he does Regular deadlift , RAW at 501 lbs . 100% natty too! Like you said, whatever works for you!

[Wrivest]

I guess my bigger question is, does anyone feel that one lift has a greater benefit than the other. Like I mentioned, I customarily use standard DL's, but I have done a bit of Sumo as well, and it feels like a completely different lift. I would have to say (and this may be from lack of doing a lot of sumo) that standard has the longer pull so would be more beneficial for making gains. It's hard to imagine that such a short movement like a sumo DL is really worth doing a lot of. Thoughts......??

[Rodja]

IMO, deadlifts are highly overrated as something that is going to lead to significant gains. The TUT isn't there and it has so many factors and stressors that there isn't a lot of hypertrophy that will take place outside of the erectors on conventional pulls.

[usealittle]

Edit... Don't need another non sense rant

[Wrivest]

IMO, deadlifts are highly overrated as something that is going to lead to significant gains. The TUT isn't there and it has so many factors and stressors that there isn't a lot of hypertrophy that will take place outside of the erectors on conventional pulls.

Idk man, since I've added DL's to my training all my other lifts have gotten much stronger....can't be coincidence