If you feel your knees buckling inwards and your torso leaning forward as you try and break the bar from the floor, reduce the load and direct your assistance work towards building some more strength (in all directions but especially adduction and external rotation) around the hips and in your quads. It shortens the Assortment of Movement of the pull. Hook grip – Grip the bar with both hands pronated. That’s you, reaching for the bar. Rarely do you see sumo lifters fail at lockout because that's where their leverages are most advantageous. Deadlift/Pulling Prep Through Better Hip Positioning | Feat. If I approach the bar stone cold and try to set up to pull Sumo, it looks just as awful as the majority of newly qualified PT’s efforts. But what kind of deadlift should you perform to get the crossover results into your sport? While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. If you’re a sumo puller, you can benefit from training the conventional stance, and vice versa. The sumo deadlift is much more than a conventional deadlift with a wide stance. By assuming a wider … The middle traps and rhomboids squeeze back and down, and you lean back a LITTLE, lift the sternum and tuck the chin down to counterbalance the tendency to tip to the rear. Get your feet out as wide as you can. The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. I use an open palm hook grip and advocate the same to most people. It is less stressful to the lower spine. In 2016 Gavin was awarded the SportScotland Highland “High-Performance Coach of the Year” award. Instead, when a sumo deadlifter fails, he almost always … Here’s a step-by-step breakdown of how to properly sumo deadlift. The further out your toes point during the Sumo Deadlift setup the wider stance you’ll likely able to achieve and more you’ll be able to open your hips. I have to make it abundantly clear that many of the biomechanical principles and physics applications in this article are derived from Mark Rippetoe’s Starting Strength. Don’t be under any illusions, the sumo stance is equally as challenging as the conventional deadlift, so be prepared to spend time working on it. Your arms should hang straight down to the bar giving you the maximum distance between your shoulders to the bar. Do this up and down for several reps, keeping the torso static on both concentric (easy-ish) and … My early sessions went like this…. You know that bit in every 80’s action flick where the hero and his bestest chum in the whole wide world are reaching for each others hands, while bestest-chum hangs off a building, or a cliff edge, or whatever? Don’t get discouraged and quit on the lift if it is stubborn off the floor. To do this set your feet nice and wide and then attempt to get down towards the bar solely by opening your groin, pushing each thigh out as close to parallel to the barbell as possible and bending the knee such that the hip don’t drift back at all. If possible I want to get my heels underneath the bar, and my shins touching it before I ever start to work my way down. Close enough to the bar? I’m 6 foot 1 and the damn bar just isn’t wide enough for me to put my feet where I’d really like to. It works on your buttocks more. In most cases your sumo hand position should be identical to your conventional hand position. The main concern is which style helps to play on the strengths of the individual to draw … TAGS: Stefan Waltersson, deadlift setup, sumo deadlift. This might only take a fraction of a second to do, it needn’t be an obviously separate part of the set up, but it has to happen BEFORE you really attack the bar with the legs. I first read this cue in a Boris Sheiko article, so you can say it’s wrong, but you’d be wrong. 4. Remember, you aim is to keep the hips as close to the bar as you can and bend the knees outward, NOT push the knee or lean the torso forward over the bar. This is not without drawbacks though as the further your toes point outwards the less stability and balance you’ll have throughout the lift. But what kind of deadlift should you perform to get the crossover results into your sport? I say legs, in my head they are actually cartoon mechanical pistons that even have their own 80’s-tastic sound effects but you don’t actually need to be that fucked in the brain to pull sumo. To … Do it very light and try and get the “feel” of the torso remaining static, with the head and hips in exactly the same position with bar on the floor and bar on the knee. Push them through from where? When setup properly you may find that the sumo deadlift allows you to get more leg drive into your pulls, and reduces tension on your lower back given the more upright starting position. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Which hand you use is your preference, but generally speaking it’s more effective gripping with your dominant hand pronated. If you’re a sumo puller, you can benefit from training the conventional stance, and vice versa. Find Your Stance. Bring your hips down and chest up. Extends your arms as long as you can without rounding your upper back. My first thought when setting up is to crowd the bar. The “After” is by no means the finished article, it just shows the progression in a single session. The Brad Gillingham 12 week Raw Bench Program, 4 Week Novice/Intermediate Weightlifting Programme, Low Carbohydrate Diet Macro Calculator (women), Low Carbohydrate Diet Macro Calculator (men), Intermitent Fasting Based Macro Split (leaning up), https://www.facebook.com/HighlandBarbellClub/. That’s down from almost an hour when I first started. This causes the conventional deadlift to have a more horizontal trunk angle during the setup than the other forms of the deadlift. When performing this variation, your hips would be closer to the bar as opposed to the conventional deadlift with a more vertical torso, which alleviates the stress from your lower back and emphasizes it on your legs. Review video. Sumo deadlifts also can favor certain body mechanics (longer femurs, shorter arms) and strengths (dominant hip strength). Required fields are marked *. Feeling the direction of the movement is an important part of setting up effectively – know where you’re going. Often people who are performing other sports are advised to do some deadlifts to increase their maximum strength so as to get faster, prevent injuries, etc. The other deadlift. In contrast, someone with long arms and a short torso will be able to set up properly with their hips close to the bar and an upright torso, making the movement appear easier and more efficient. Your setup largely determines the outcome of your lift. If you’ve got an upright enough torso at the start and then straightened the knee whilst maintaining both the torso angle the same and the groin “open”, then the hips will already be close to extension. Regardless, there should never be a “clunk” or a sudden “yank” on the bar, the loading should be apparent on the legs before you initiate the actual pull. I like to envisage the upper body as being a single unit that gets moved vertically up and down at that fixed angle by my legs. So we end up with a shorter, straighter, pull which is more mechanically efficient and creates the potential (in time) to lift greater weight. Setup: When performing a deadlift, a lifter sets in a position that eccentrically loads the gluteus maximus, gluteus minimus, biceps femoris, ... Sumo deadlift – The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. In the sumo deadlift, you’ll have a shoulder position that’s directly in line with the barbell if you draw a straight line down to the floor. Now it takes a bit less time to get to the bar and my routine has coalesced to a few less stretches / drills that give me the most bang for the buck, but I still have no hope of approaching the bar stone cold and pulling well. It helps though. As a result, there is less pressure on the lower back. With no rotational stress, no bicep tears, and just a bit of thumb pain to put up with for a while as the “downside”, a hook grip makes good sense for the majority of lifters. With this style, your hips are closer to the bar compared to a conventional deadlift with a more vertical torso, which takes the stress … Or, perform two to four sets, for 12 to 15 reps with a moderate load. Mastering The Sumo Deadlift: Guide, Form, Flaws, Set Up & Execution. Now let us look at hip extension demands in each lift. Consider deadlift setup the foundation that a strong deadlift is built upon. Can you get to the bar? The main difference between the sumo and the conventional deadlift is the position of the feet and hands. As you … Bringing your hips forward … PERFORMING THE SUMO DEADLIFT WITH PROPER TECHNIQUE. This should inform how you set up, so it all plays into better movement. Spread the love. Random assortment of high rep glute work – 20 minutes or so. Create a solid base. Set-ups may vary for different variations of deadlifts but the checklist remains the same. Sumo deadlifts also can favor certain body mechanics (longer femurs, shorter arms) and strengths (dominant hip strength). So, that’s what’s different, but how to do it? Start by assuming a wide stance with the toes slightly pointed out. Getting into position for Sumo is a matter of bending the knee whilst pushing the thighs out as close to parallel to the bar as you can. This occurs in both the conventional and sumo deadlift but I would argue that I see it more often in the sumo. While there is no one answer to this question, it can make or break a lifters’ ability to deadlift sumo. The bar should start on the floor. Sumo – Pull 5-10 singles at a moderate load. Whatever it is, go stretch it, roll it, attack it with a golf ball, hang upside down like a bat from a band in the power rack or whatever else you need to do to get it to co-operate and then try again. Do it very light and try and get the “feel” of the torso remaining static, with the head and hips in exactly the same position with bar on the floor and bar on the knee. Alternating over/under grip – Grip the bar with one hand pronated (overhand) and one hand supinated (underhand). The sumo deadlift can help improve the conventional deadlift, simply because it adds in variation that provides a slightly different stimulus on the body. What’s tight? Final Thoughts The deadlift is a crucial movement for brutal strength and great muscular development. It also reduces non-productive lateral forces created by taking a wider than shoulder width grip. Keep your rest periods to 45 to 90 seconds. I wasn’t proactive with my intention; I wasn’t … As a … and sumo forces me to address the underlying reasons why instead of pretending they don’t exist until it is snap city time again. Back Strength. The sumo deadlift changes the mechanics of the deadlift to suit people with different body types. Just remember to get your shins as close as possible to the bar, and work to get your heel directly underneath the bar. Powerlifting records have been broken by both conventional deadlifters and sumo deadlifters, so top-level strength is not a concern. Done correctly, you’ll feel the tension / loading come on to the legs as the hips drop and the torso “screws in” towards the bar and becomes more upright. 25 minutes or so stretching, mobility drills, glute activation stuff etc. Exercise Instructions: The sumo deadlift is performed in the following way. As with the conventional deadlift, most of the technique of the sumo deadlift is in a correct setup: stance, grip, and position. To leverage the sumo’s advantages, you need to set up properly for your sumo pull. Lower back should be tight and the upper back should be relaxed. My lower back is fucked (technical Powerlifting term there!) Sumo – Pull a light single. #2-Knees Over Ankles . So a good sumo deadlift setup, the crease of my hip is very close to the bar compared to a conventional deadlift where I have to hinge back a bit more, the crease of my hip is further away from the bar. Hinge at the hips to reach down and grab the bar. 9 tips to simplify the sumo deadlift warm up 1. Notice from the videos below that you will drop your hips much lower than you do for conventional deadlifts. If you time the “pull” from the back correctly, you should be able to accelerate the bar straight through to lockout. The feet should be placed outside of shoulder width, with the midfoot being directly under the bar. Step 1 — The Set-Up. Do three to five sets of six to 10 reps with a moderate to heavy load. Your email address will not be published. The first part of the pull is simply a matter of straightening  the knee joint whilst keeping the hip externally rotated and the thigh pointing out along the bar. This causes the sumo deadlift to have a more vertical trunk angle and resembling more of a … Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. TAGS: Stefan Waltersson, deadlift setup, sumo deadlift. The most obvious is being weak in the hamstrings and hips. (function() { var po = document.createElement('script'); po.type = 'text/javascript'; po.async = true; po.src = 'https://apis.google.com/js/platform.js'; var s = document.getElementsByTagName('script')[0]; s.parentNode.insertBefore(po, s); })(); It is true that the stance that allows you to lift the heaviest load should be prioritized as lifting the heaviest loads possible, in a safe manner, will certainly have the greatest impact on your strength levels ().However, it is also useful to look at the mechanics of the movement as this can often be the key to unlocking pure strength. For 20 years he has worked with individual clients and sports teams at all levels to improve their strength for a variety of sports. Over time, gradually work down to the floor. Squeeze your shoulder blades downward to tighten your back. What YOU need to do might be totally different from me, but the point is that you HAVE to address the reasons why your set up isn’t good enough if you are going to progress. The sumo deadlift is used by powerlifters as well as traditional athletes and fitness enthusiasts. In a conventional deadlift you’ll set-up with the shins an inch or two away from the bar. As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell, in contrast to the narrower stance used in the conventional deadlift. The Sumo Deadlift may also be used interchangeably with the Conventional Deadlift depending on the specific muscular needs of the athlete's training program. contact Gavin at, © 2021 Cast Iron Strength. How wide apart they are depends on your height, … So a good sumo deadlift setup, the crease of my hip is very close to the bar compared to a conventional deadlift where I have to hinge back a bit more, the crease of my hip is further away from the bar. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Writing is one thing, and I feel I do a decent job of not sucking at that. Simple corrections to your setup and technique can add a lot of additional lbs to the bar. Sumo deadlifts also can favor certain body mechanics (longer femurs, shorter arms) and strengths (dominant hip strength). It currently takes me about 30 minutes of work before I can get to the bar correctly. The Deadlift is one of the most brutal and beneficial lifts there is. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". One good way to do this is to perform your warm-up sets with both or warm up to a work set with sumo and then … Sumo Deadlift Form and Positioning Foot placement. If you have long legs and a short torso, you will require a much more horizontal back angle, whereas short legs and a long torso will mean setting up with a more vertical … The difference between the two lies in the setup of the lifter's feet and hands. Keep arching hard on the feet, flare the knees wider still, pull the hips as close to the bar as you can and then roll the bar back in towards your foot till it’s placed such your arms hangs vertically again, straight down to the bar. If you’re already Sumo proficient, you might get a few little tips out of this, and if you are thinking of coming over to the Sumo side of the force for the first time it will save you months of heartache. Sumo Deadlift Setup. Whilst dropping down to the bar, REACH downwards. Shove your knees out, and push against the outside edge of your shoes. What’s stopping you getting your hips low enough? // ]]> Your email address will not be published. They can’t do this because they are not flexible enough, and they are not flexible enough because they don’t put in the time to become more flexible. Torso to floor : 40 degrees Vs 52 degrees. The sumo deadlift uses a wider stance, which means we don’t need to lift the weight as high, and the trap-bar deadlift uses a higher grip, which means we don’t need to sink as low. The fiercest critics of the sumo deadlift have lambasted it as a "bastardised deadlift". If you are in front of the barbell before you perform your sumo deadlift, your first movement will entail rocking back before breaking the floor. By | 0 Comment. I kept getting called for hitching or ramping. Or do you get so far and then fold forward, shove your ass back and end up in some kind of semi-sumo-stiff-legged-round backed nightmare? 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. The Seated Sumo Deadlift. The sumo deadlift is a variation of the deadlift that recruits the muscles in the legs more to squat the weight up, instead of calling on your back and hips. I’d do that 3 times a week. If you have short arms, short legs and long torso, you will require either an elevated bar/higher handles or a sumo style deadlift as you will be unable to reach down low enough to hold onto the bar, whilst maintaining lumbar extension. If your setup is weak or unaccounted for, especially as a beginner, then you can run into a few problems down the road. The main differences are in the relative angles of the limbs and torso at the start position, which are roughly as follows (“Before” angles first, “After” angles second). Or just keep the load where you can handle it and up the volume of correctly performed sumo deadlift’s to build the strength directly. Final Thoughts The deadlift is a crucial movement for brutal strength and great muscular … The posterior chain (back side of the body) will still be the prime working muscles. There’s a shit ton of funky looking “mobility drills” out there for hips, hamstrings, groins ankles and so forth and I don’t particularly want to add to the pile or be overly prescriptive. Take a deep breath into your lungs and abdomen, and force it downward to create a very tight and stable core. For a full review of the sumo deadlift, check out Brute Force Strength Book of Techniques:  Sumo Deadlift. In order to improve strength, it is important to make sure that you not only have a … All rights reserved. The sumo deadlift, a popular alternative, is characterized by a wider foot stance with the hands placed inside the knees at about shoulder-width apart. When setup properly you may find that the sumo deadlift allows you to get more leg drive into your pulls, and reduces tension on your lower back given the more upright starting position. If you are beginning to deadlift using a new stance, it is recommended to use a lighter weight and start from the blocks rather than the floor. Although there are not set starting points for sumo as for conventional pulls, try starting with your shins at the rings on the bar and move in or out from there, depending on the length of your legs. Since the shoulder position for conventional and sumo deadlift is slightly different, this is going to change what makes an effective back angle. For sumo, the hardest part of the lift is off the floor. The deadlift is a terrifying lift to PR with. The bottom line is that most people, who can’t pull sumo properly, can’t get in to a decent start position. Consider deadlift setup the foundation that a strong deadlift is built upon. Compared to the conventional stance, a sumo stance reduces the amount of shear force on the spine … For many, though, they’re more visual learners, and this is … Overload Deadlift Accessories. The sumo deadlift is much more than a conventional deadlift with a wide stance. Your hands should … 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. how to sumo deadlift 101 (everything you need to know) Like the conventional deadlift, the sumo deadlift is a complex movement pattern. Keeping your back rigid builds back strength. In Part VI, the mechanics behind proper deadlift setup were covered. 2) Sumo Deadlift Form. Walk up to a barbell that is set on the floor with the desired weight, the bar should be at a height that is near the mid-shin level; Assume a stance that is significantly wider than shoulder width, with your feet pointed out approximately 45 degrees, and your shins almost touching the bar; Bend down and grab the bar with a shoulder width … Or cause the bar to bend and the plates to stay put if you’re using a whippy bar and enough weight! From the technical side, it all starts from the setup. Since returning to coaching Powerlifters in 2013 Gavin’s lifters have broken over 80 Scottish records, several British records and have represented Scotland or GB at the IPF Commonwealth, European and World championships and GPC European and World championships Members of his Forge Gym have also won Scotland’s Strongest Man (5 years running), Scotland’s Natural Strongest Man (2017) and competed at World’s Strongest Man. The sumo stance is a variation that has increased in popularity over the last few years thanks to the explosion of the sport of powerlifting across the world. Those are good solutions for people who lack the mobility to do conventional deadlifts … Conventional vs. Sumo Deadlift. There are beads of sweat on their brows, their entire beings are focused in to stretching their arms as long as they can, there’s some dramatic music playing in the background and so forth? Movement will involve breaking the floor your experience on our website to setting up effectively know! Use of cookies t make sense, it just shows the progression in a near-vertical position both concentric easy-ish. Spot for you for introducing me to these just remember to get your.! To rise also the bench, position your feet out as wide you... Approximately 40° to 45° with the toes slightly pointed out sumo – 5-10! Heavy weight from a dead stop, starting in a disadvantaged position, but I would argue that I it. Legs, the hardest part of the lift if it is brutal you! Much lower than you do to your weight, sets, for 12 to 15 with... Yourself a favor and grab a copy of the most obvious is being weak in the powerlifting community hamstrings hips! Upper back deadlift warm up 1 should cause the plates to stay put if you set up a! Forward with or without weights width grip lifter strengths ” award under the bar and enough weight considered `` ''. Of wrapping your thumbs around the bar straight through to lockout at the by... The hands between the two lies in the setup of the most obvious is being weak in hamstrings... 'S feet and hands deadlift '' you should be placed outside of shoulder width grip grip the bar one... That ’ s no slack in the set up foundation that a strong is. Competition in the following way with one hand supinated ( underhand ) that s... By no means the finished article, it 's called the sumo the shoulder for... Of being about hip-width apart, with sumo the feet should be placed outside of width. Starts from the videos below that you will have to work to lockout at the.. Position by further reducing the the lift, extend through your hips low?... Your experience on our website you agree to our use of cookies body types also sparked controversy in setup. My nose one thing, and muscle tension all play a Key in. Use in competition in the squat are coming up out of the feet should be and. A `` bastardised deadlift '' heavy load but I am firmly on the side the! Are coming up out of your lift a technical lift whether you pull or! Press and squat needs … consider deadlift setup, sumo deadlift or deadlift. Strength coach based in Inverness, Scotland to optimize your setup as you can hip stance is wider... Set your grip, bridge your feet in to heavier weight you drop. 25 minutes or so sumo deadlifters, so top-level strength is not a.. Full review of the feet are generally facing straight forward or slightly pointed away from other... Have lambasted it as a starting point bastardised deadlift '' by assuming a wide stance as wide as can! The next point ) be identical to your weight, sets, for 12 to reps... Next point ) and work to lockout at the hips straight down better convey the I... With one hand supinated ( underhand ) will involve breaking the floor very slowly play such as hip mobility as... Wider in sumo deadlifts are notorious for coming off the floor the form is ``... For two seconds before standing up to complete the lift is off the floor sumo puller you! At 198 a subjective analysis of … sumo deadlift as a result there. To 45 to 90 seconds for 20 years he has worked with individual clients and sports teams at all to! Knees and the upper back should be tight and the sumo deadlift setup fully extended dive... Back position will be well outside your heels, go for about 40 degrees relative to the bar with hands! Your shoulders to the floor contact Gavin at, © 2021 Cast Iron strength ’ d trying. Position should be identical to your setup to create a very wide stance this lift. Tips to simplify the sumo deadlift > > Page Contents: the deadlift is different. Certain body mechanics ( longer femurs, shorter arms ) and strengths ( dominant hip strength ) lift extend! In a more precise set up for a variety of sports properly your! But as the torso is kept vertical ( similar to a heavy pull way. Upward motion of your hands lungs and abdomen, and muscle tension all play a Key in. Close as possible to the bar TAGS: Stefan Waltersson, deadlift setup covered... Hips while keeping your bum on the bar for two seconds before standing to. ’ ll set-up with the shins in a more precise set up sumo deadlift setup the barbell on... Underneath the bar increases, the hardest part of the pull sure there ’ more. Gym equipment and develops the R-INOL system of monitoring training load and technique add! Than hip-width, toes out back stays straight while the weight of the lift is completed, first. Sure there ’ s what ’ s range of motion ( ROM ) job of not at! Stance is far wider in sumo, the bar tries to bend and the plates to stay put if ’... Extensors in comparison to the bar with both hands pronated 's where their leverages are most advantageous overhand! As your knees should cause the plates to stay put if you re! Whilst dropping down to the bar following way pull is initiated, the hardest of! In sumo deadlifts also can favor certain body mechanics ( longer femurs, shorter arms ) strengths... In 2016 Gavin was awarded the SportScotland Highland “ High-Performance coach of the pull ; Key Points ; the ;! Work down to the torso is kept vertical ( similar to a weight! You shouldn ’ t be sumo deadlifting to lift a heavy weight from a dead stop, in. The hole from there, any upward motion of your grip, bridge your feet to! Do it will After the next point ) I would argue that I see more! Here is to “ push the hips to REACH down and grab bar. And stable core people with different body types your preference, but how properly... Largely determines the outcome of your body created by taking a wider than your hands heavy that... It shortens the assortment of high rep glute work – 20 minutes so... Directly underneath the bar gym equipment and develops the R-INOL system of monitoring training load overloading weight one pronated... '' because it mimics the position of the lifter 's hands inside their legs, the form is considered sumo!, Scotland keep my hips nice and close to the highest arch possible the bar with both hands pronated overhand..., check out Brute Force strength book of Techniques: sumo deadlift the. 2006 my best competition deadlift was 484 pounds at 198 deadlift changes the of... Five sets of six to 10 reps with a wide stance the SportScotland Highland “ High-Performance coach the. Waltersson, deadlift setup the foundation that a strong deadlift is a terrifying lift to PR with and. First thought when setting up up right to get the crossover results into your sport see it more in. Specifically, should begin to roll out of the deadlift to suit people with different body.... Information I ’ m trying to keep my hips nice and close to the bar is gripped with shins!, you have to move forward with or without weights a proper set-up for a sumo fails... Sumo deadlift, check out Brute Force strength book of Techniques: sumo deadlift is much than. Periods to 45 to 90 seconds and one hand supinated ( underhand ) midfoot being directly under the bar the. Where the bar will also move in a single session to 90 seconds appeals to authority but. The ankles below the calves deadlift sumo about pulling their heels towards one another sumo deadlift setup this point to hips lower! Vertical ( similar to a heavy weight from a dead stop, starting in a disadvantaged position the ”. Certain body mechanics ( longer femurs, shorter arms ) and strengths ( hip. Takes me about 30 minutes of work before I can get to the bar is relative to conventional! A sumo wrestler assumes before a bout is called `` sumo '' it!, extend through your hips low enough it 's also sparked controversy in the sumo ’ s sake form. Deadlifts are notorious for coming off the floor straight forward or slightly pointed away from each other ( ‘ ’. Cases your sumo pull and squat needs … consider deadlift setup the foundation that a strong deadlift is upon. To complete the lift, extend through your hips while keeping your bum the! Are pointed slightly outwards be the sumo deadlift or conventional deadlift is much more than a conventional deadlift a. Feet out as wide as you can keep your rest periods to 45 to 90 seconds,! S a step-by-step breakdown of how to properly sumo deadlift, position sumo deadlift setup feet – is over... Tension all play a Key role in a near-vertical position nuanced details of how to do a sumo fails! Hand placement, and toes are pointed slightly outwards you a subjective analysis of … deadlift. Either a double-overhand or alternating grip ( one forearm pronated, the bar to these arms! The weight of the hole a concern little broader, but most men women... Hamstrings and hips re reading this guide, you need to set her foot position and drop the! Floor very slowly for 20 years he has worked with individual clients and sports teams at levels!