sumo deadlift variations

| Your lower back helps you pick up the heavy weight, and your upper-back muscles work to hold it. Sumo deadlifts involve using a much wider stance than conventional deadlifts. #2 - Sumo Deadlift The second common style of pulling, the sumo deadlift is a great variation to rotate into your workout. These results held across both 1RM and submaximal loads. demonstrated an increased L4/5 back extensor moment in the conventional compared to the sumo deadlift. “A Three-Dimensional Biomechanical Analysis of Sumo and Conventional Style Deadlifts.” Medicine and Science in Sports and Exercise, vol. This name evolved due to the wider stance of feet like a sumo wrestler. It's a great way to improve mobility—a benefit not often associated with heavy lifts. The conventional, sumo, and hexagonal bar deadlift are excellent options to incorporate within the program of both your performance and rehabilitation clients. It’s understandable to get a little bored with doing the same exercise time and time again. The hex bar deadlift can be considered a more ‘quad dominant’ deadlift variant, although remaining an excellent posterior-chain lift. Conventional and sumo deadlift paraspinal (including erector spinae) and hip adductor excitation were similar. A double-overhand or alternating grip can be used here as well. | TRAP BAR DEADLIFT Trap Bar Deadlift Guide. The next time you enter the gym, repeat the protocol, but change exercises 2 and 3. TRAPS. ... Level 3: Sumo Deadlift. 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 stonger, faster, more powerful. For part 1 of 3, lets take a close look at the deadlift and which deadlift variations most effectively impact its improvement. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. It's one of, if not the most important exercises you can do to get better at your sport. Single-Leg Deadlift. The variations of the deadlift are the sumo deadlift (SD), the stiff-legged deadlift (SLD), and the Romanian deadlift (RD). Sumo Deadlift Setup. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. You Don't Need to Toe Touch to Deadlift Safely, Maximize hamstring and paraspinal workload, Build capacity and confidence in client’s ability tolerate stress in their low back and hip, Strengthen hip adductor musculature in a wide stance, Decrease low back stress during early-phase, Decreased overall range of motion requirements compared to conventional deadlift, Maximize force, velocity, and power production, Decrease low back stress during early-phase low back rehabilitation (if needed), Decreased overall range of motion requirements compared to conventional and sumo deadlifts. So… what is it that ties all … These are two separate lifts and should be performed for two different reasons. Either a double-overhand or alternating grip (one forearm pronated, the other supinated) can be used. ALL RIGHTS RESERVED. Swinton, Paul A, et al. Here is a clip demonstrating some of the deadlift variations we perform with our athletes. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. EXERCISE Other variants include the stiff-leg, Romanian, single-leg, and kick-stand deadlifts. There are many variations of deadlifts. Conventional vs. Sumo vs. Hex Bar Deadlift: What’s the Difference? 4. The forward lean of the conventional deadlift recruits more of the lower back musculature around the lumbar spine, whereas the sumo deadlift increases the involvement of the hip musculature to perform the movement . Sumo deadlifts, wide stance low bar squat, conventional deadlift, high bar squat, full squat, power squat, snatch grip deadlift, block pull, box squat, front squat, deficit deadlift, etc. 12, 2019, pp. 3213–3219. Lunges and squats are cool and all—but if you're ready to mix things up in your quest for J.Lo-worthy glutes, make the deadlift your new go-to move.. Escamilla et al. Generally speaking, the common factor between all of these lifts is the ‘hip-hinge’ movement pattern. Jefferson Deadlift. The lifter can then grasp either the ‘high-handles’ or ‘low-handles’ in a neutral forearm position on either side of their body. The sumo deadlift is a much more quad dominant lift. Deficit Deadlifts involve standing on a small box or a plate to increase the distance the bar travels as you lower it to the ground, thereby moving you through a greater range of motion. The SLD involves keeping the legs almost straight as the bar is brought straight down to the floor. If you can learn to hip hinge correctly, you'll maximize your power and protect your lower back. Sumo Block Pulls The first exercise we will look at is the sumo deadlift with the weights elevated on 2” or 4” blocks. Choose the Deadlift variation that allows you to lift the heaviest weight. The Single-Leg Romanian Deadlift is one of the best ways to eliminate muscle imbalances in your glutes and hamstrings on the left and right sides of your body. You elevate the bar on blocks, plates or rack pins to reduce the range of motion. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. When it comes to deadlifts, there are lots of different options to choose from. But it’d be hilarious anyway. Great for: Those who struggle with the lockout portion of the deadlift. 33, no. The sumo deadlift demonstrated significantly greater EMG values for both the vastus lateralis and vastus medialis (quadriceps) compared to the conventional deadlift. “An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise with Straight and Hexagonal Barbells.” 2015. Strength Training the Post-Operative Client, Do You Have Pain During a Lift? In terms of form, the sumo deadlift is much the same as any other deadlift variation, but with an additional cue - you must be careful to properly sit back enough in the starting position. Sumo Deadlift (Wide Stance) The sumo deadlift has a … Dr. Globally, it was demonstrated that both the conventional and sumo deadlift had higher excitation of quadriceps, tibialis anterior, hip adductor, gluteus maximus, L3 and T12 paraspinal, and middle trapezius during the portion of lift closer to the floor; and greater excitation of hamstrings, gastrocnemius, and upper trapezius activity during the portion of the lift closer to ‘lock-out.’ (5). On that note, Deadlifts are incredible at strengthening your back. This is the opposite of the Deficit Deadlift. Sumo Deadlift with High Pull: Performed by raising your elbows to pull the barbell toward your shoulders. Whether you’re a field-sport athlete or barbell athlete looking to improve your health/wellness, there are two key lower body movement patterns that you should be using to build endurance, strength, power, and full-body capacity. The biggest difference between the lifts is increased quadriceps excitation during both the sumo deadlift and hex bar deadlift, compared to the conventional deadlift. “The 1 Repetition Maximum Mechanics of a High-Handle Hexagonal Bar Deadlift Compared With a Conventional Deadlift as Measured by a Linear Position Transducer.” Journal of Strength and Conditioning Research, vol. Not convinced? Related article: 4 Deadlift Variations To Achieve A Banging Body! Develops glute and hamstring strength and power. Conventional Style Deadlifts.” Medicine and Science in Sports and Exercise, vol. The actual width of your stance will vary depending on the flexibility of your hips and legs and also the anatomy of your pelvis. Variations. Semi-sumo deadlift and sumo deadlift variations. 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. Data from Cholewicki shows that spinal extension demands are approximately 10% higher in the conventional deadlift. STANCE EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. Hip Dominant Sumo Deadlift Deficit Deadlift: Clean Grip Versus Snatch Grip When pulling from a deficit, you should employ a traditional grip width as well as a snatch grip width. The trap bar deadlift is another great option that takes stress off of the lower back … Find related exercises and variations along with expert tips Although there are several ways to modify this exercise, some of the most common deadlift variations are the sumo deadlift, the deficit deadlift, the single-leg deadlift, the Romanian deadlift, and the trap bar deadlift. So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. Kasovic, Jovana, et al. Additionally, you also have the option of using 1 or 2 dumbbells for this exercise. | Semi-sumo deadlift and sumo deadlift variations. While this is a generalization, if you are a tall lifter, you may find squatting down to do conventional deadlifts harder than the wide stance sumo version. Sumo Deadlift (Wide Stance) The sumo deadlift has a much wider stance than the conventional deadlift. 682–688. | 32, no. The lower back doesn't work as hard, and the hips, hamstrings and quads pick up the slack. Sumo deadlifts are great if you want to build overall muscle and strength in the hamstrings, back and glutes. All three variants demonstrate some difference in bar path between starting position to lift completion, but generally are executed with the goal of a vertical bar path (2). Use these deadlift variations to master the all-important hip-hinge technique and create that sexy strength and power you need to lift some seriously heavy stuff — and of course fill in those jeans quite nicely, thank you very much. In the set-up of the conventional deadlift, the lifter approaches the bar with their feet roughly hip width apart and hands grasping the bar outside of their knees. Kettlebell sumo deadlifts emphasize your inner … Dumbbell Sumo Deadlift: An easier version of sumo deadlift, ideal for the beginners. 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. Here are a few deadlift variations that target different muscle groups. found that EMG activity at T12 and L3 (paraspinal muscles) demonstrated no significant difference between sumo and conventional deadlifts. The results of these papers, overall, indicate that all three styles of deadlift are excellent for recruitment of posterior chain musculature, but provide some distinct differences. Conventional Deadlift. 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. Totally kidding. Read Miles's full author bio here here, When it comes to the almighty back squat, you will usually hear about two variations:…, Recently, I became engaged in a discussion about utilizing the toe touch as a screen…, As a physical therapist who specializes in treating barbell athletes, one question I get often…. 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 … If overall hip strength is a weak point for you, Sumo variations should be a staple within your program. POWER This allows you to lift more weight, challenges your nervous system and develops the top part of your Deadlift. Lucky then, we’ve got strong advice on which is best for beginners, plus a basic deadlift workout to get you going. Escamilla, Rafael F, et al. You’d be right to ask this question given that there are many types of deadlift: trap bar deadlift, sumo deadlift and Romanian deadlift to name three variations. Lockie, Robert G, et al. The snatch grip deficit deadlift increases joint ROM and is a brutal yet useful variation. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Miles NicholasUpdated November 2, 2020. It shifts the focus from your lower back to your hamstrings and glutes. The Sumo deadlift is a movement which both sounds cool and works extremely well. Additionally, the sumo deadlift demonstrated significantly increased tibialis anterior excitation compared to the conventional, likely due to maintenance of balance due to the aforementioned decreased dorsiflexion at the ankle. Early Sampling: Which is Better? In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate.However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. The Trap Bar Deadlift is easier to perform than the standard Deadlift because you stand in the middle of the weight instead of holding it in front of your body. by Dr. 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 stonger, faster, more powerful. 4, 2002, pp. Just look at the benefits of the conventional Deadlift—the fancy term for the Deadlift version you see performed most often: RELATED: Fix the 10 Most Common Deadlift Technique Mistakes. | 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. TRAP BAR The conventional deadlift also demonstrated a higher average concentric velocity (ACV) than the sumo deadlift. The sumo deadlift is great for individuals with mobility restrictions and those just learning to deadlift because it allows for the lifter to … BUT… deadlifting is … 5 Sumo Deadlift Variations . The difference between the two lies in the setup of the lifter's feet and hands. This deadlift is so fun because you can totally walk up to the bar and stomp yourself into a wide stance like sumo wrestlers do. However, conventional Deadlifts are not for everyone, and they do not accomplish every goal an athlete might have. The sumo deadlift is a variation of the deadlift that is executed with a stance that is wider than usual, which allows it to hit the glutes and quads slightly better than the traditional deadlift. Using an extra-wide stance switches the primary muscles used. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. you can thank me later… Here’s What To Do, Hip Pain During Squats: The Ultimate Guide, How to Overcome Shoulder Pain During the Bench Press. Just look at the benefits of the conventional Deadlift—the fancy term for the Deadlift version you see performed most often: Not convinced? Two additional variations of the exercise are the stiff-leg deadlift (SLDL) and the Romanian deadlift … LOWER BACK Kettlebell Sumo Deadlift. The hex bar deadlift demonstrated increased peak power, peak velocity, peak force, and mean force compared to the conventional deadlift. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. As with all deadlifts maintain proper posture and strict form. You won't build max strength or get huge just by using dumbbells. 7, 2011, pp. Early Specialization vs. The stronger and more explosive you can make your quads, the more impressive your sumo deadlift will be. 2000–2009. The sumo deadlift has been shown to start with 10° decreased hip flexion and 4⁡° decreased ankle dorsiflexion compared to the conventional deadlift, but similar knee flexion angles when a 3-D analysis is utilized (4). The lower back doesn't work as hard, and the hips, hamstrings and quads pick up the slack. you can thank me later… As stated, the … If you're not doing Deadlifts in your training program, you have a problem. Below are eight variations of the Deadlift you can use in your training to become a stronger, more complete athlete. High Bar vs. Low Bar Squat...Which One is Better? Heeled Weightlifting Shoes for Squats | Do You Need Them? Peak moment at the hip was similar between variants but peak moment at the knee was greater in the sumo deadlift. Get in some sumo style lifts, some stiffed legged variations and your deadlift PB will soon shift in the right direction. ... Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. What is a Deadlift? Sumo Deadlift Using an extra-wide stance switches the primary muscles used. Sumo deadlifts don’t use the quads as much as squats will, though, during the lift the quads are still worked to some degree. However, the difference in range of motion doesn’t really matter. STACK's Andy Haley describes 8 Deadlift variations you can use in your training to become a stronger, more complete athlete. Most of these can easily be used to supplement or even replace regular deadlifts for a few training cycles, up until your last few cycles before a competition. “An Electromyographic Analysis of Sumo and. Your stance will be wide in this deadlift and your grip will be narrow. LIFTS Deficit deadlifts. Peak concentric velocity was similar between the conventional and sumo deadlift (6). The hex bar deadlift starting position demonstrates increased knee flexion of ~6° compared to the starting position of the conventional deadlift, while the range of motion at the hip and ankle is similar between them (3). Sumo Deadlift vs Conventional – Introduction. | The block sumo deadlift is a really good variation for introducing the basic sumo. The conventional deadlift demonstrated significantly greater EMG values for biceps femoris (hamstring) during the concentric phase and erector spinae during the eccentric phase, when compared to the hex bar deadlift (3). The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a … Even though tall and short lifters can do both deadlift variations, shorter lifters are often more suited to conventional pulls, and taller lifters usually do better with sumo. So front squats and paused variations are a fantastic sumo deadlift accessory. Working Out with Pain | Find Your Entry Point Exercise. It's more challenging to pick up the bar from this position, so you won't be able to lift as much weight; however, it's a fantastic way to increase strength and even improve your conventional Deadlift. The Sumo dumbbell deadlift is another great way to target your glute muscles. Topics: For instance, the conventional deadlift demonstrated significantly more mechanical work than both the sumo and hex bar deadlift, due to the increased linear displacement from starting position to lift completion. Sumo Deadlift Setup. The sumo deadlift is an effective ultimate lower body exercise and the benefits go much further than just building big legs and a strong back. 32, no. Improves core strength and teaches you to keep your core strong during athletic movements. As such, you can make the argument that the conventional deadlift is more posterior-chain dominant than the hex bar deadlift. The only sumo deadlift equipment that you really need is the following: barbell. One of the most popular deadlift variations is the sumo deadlift. Other variants include the stiff-leg, Romanian, single-leg, and kick-stand deadlifts. The trap bar is a great tool for improving your deadlift and is a very user friendly … Today, we’ll talk about the deadlift. The sumo deadlift is characterized by a wide stance, with toes slightly pointed out and a more upright upper body. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. It’s important to recognize that while the two deadlift styles look different there are two main similarities. 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. If conventional-style is the most advanced variation of the deadlift out there, sumo deadlifts are likely the first "regression" down, as they allow you to perform the exercise with less hip and ankle mobility, and they also ensure that the bar is starting a bit closer to the primary axis of rotation (the hips), as the femur is flexed and abducted and not just flexed. Get in some sumo style lifts, some stiffed legged variations and your deadlift PB will soon shift in the right direction. Mean velocity and mean power were similar between lifts. say: “The starting position for the deadlift is with the lifter in a squat position, arms straight and pointing down, and an alternating hand grip used to hold a bar positioned in front of the lifter’s feet. BUILD: Deadlift Variations ————-Standard Deadlift Romanian Deadlift Sumo Deadlift ———————— The deadlift is considered a total body movement because there are several muscles used in both the lower and upper body. Conventional deadlifts are harder on your spinal erectors off the floor. you can thank me later… But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a … 34, no. When you use an extra-wide grip, your back and traps work harder to hold the weight. That’s where variations can step in and spice things up! With a high-handled hex bar deadlift, peak power was achieved with 40% 1RM, while 30% 1RM achieved peak power with the conventional (1, 2). While deadlifts … While you’ll likely be lifting lighter loads with a single-leg deadlift than with a … This is the same as the conventional Deadlift (or other variations), except you change your grip. Each exercise varies only slightly in execution, but all work the muscles they target very effectively. | In the sumo deadlift, the lifter approaches the bar with their feet much wider than the conventional deadlift (2-3x wider), commonly toed-out. ... #4 Sumo Dumbbell Deadlift. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". The Sumo deadlift is a movement which both sounds cool and works extremely well. You can perform all of the Deadlift variations mentioned above with a Trap Bar, except the Dumbbell Deadlift. 1265–1275. Specifically, we’ll talk about three different variants of the deadlift: conventional, sumo, and hexagonal-bar (hex/trap-bar). So, let’s talk more about this deadlift variation many people are seeing phenomenal results with. The hex bar deadlift significantly increased the peak moment at the knee and decreased the peak moment at the low back and hip compared to the conventional deadlift. If you’re a sumo puller, you can benefit from training the conventional stance, and vice versa. Pros. Escamilla et al. Get in some sumo style lifts, some stiffed legged variations and your deadlift PB will soon shift in the right direction. Lunges and squats are cool and all—but if you're ready to mix things up in your quest for J.Lo-worthy glutes, make the deadlift your new go-to move.. Feet are generally facing straight forward or slightly pointed away from each other (‘toed-out’). There is a deadlift style for every training goal! Reinforces the hip hinge, which is a fundamental movement pattern needed by all athletes. A hip-hinge movement pattern can be defined as: ‘a lower body exercise with a bias toward hip extensor muscular dominance, over knee extensor muscular dominance.’ Said another way, the hip musculature will contribute more range of motion to the movement than the knee musculature will. In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate.However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. You won’t bend your knees quite as much to reach the bar, and you’ll have an easier time keeping your chest up. These movements are simple deadlift variations that are ideal for making the lift harder in a way that helps you address a weak point in your general lift. 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. Trap Bar Deadlift. The sumo deadlift is another deadlift variation that can increase overall pulling strength and muscle mass (similar to the conventional deadlift and trap bar deadlift). The Sumo Dumbbell deadlift will target your glutes differently and in most cases help you feel the stretch more easily since your feet are positioned much wider apart than any of the other deadlifts. The sumo deadlift lets you take advantage of your long arms. These muscles contribute to nearly all athletic movements, including sprinting and jumping. The block sumo deadlift is a really good variation for introducing the basic sumo. When it comes to measures of power, force, and velocity, we also see some distinct differences between deadlift variations. Camara, Kevin. You might not be able to touch the bar to the ground because of limited hamstring flexibility. 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. 25, no. Dumbbell Sumo Deadlift Variations. You don’t have to do that. DEADLIFT The sumo deadlift can be used as a beginner deadlift variation to increase glute and back strength, reduce lower back strength and control demands, and improve athletic capacity. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. The lifter grasps the bar with their hands inside of their knees. Here are some common variations of the sumo deadlift… 1. These patterns, plus their many variants, are the squat and the deadlift. Sumo Deadlift helps in putting more emphasis on hip muscle and release extra tension on the lower back. Anatomical position Squat... which one is Better a barbell, you 'll maximize your power and protect your back!, challenges your nervous system and develops the top part of your deadlift PB will soon shift in conventional. You pick up the slack, a sumo or high-handle hex-bar deadlift also! The wider stance than the CD use an extra-wide stance switches the primary muscles used a number of different.! Of being about hip-width apart, with sumo the feet are positioned wider than your hands often used to overall!, sumo, and they do not accomplish every goal an athlete have... In this deadlift variation many people are seeing phenomenal results with by a wide stance flexibility of your hips legs. Each other ( ‘ toed-out ’ ) of both your performance and rehabilitation clients found EMG. Sumo the feet and hands with our athletes, peak force, and vice versa, remaining. Demonstrated significantly increased excitation in the hamstrings, back and traps a strongman. Shifts the focus from your lower back Kinematic differences between deadlift variations deadlift vs conventional which. Musculature, including the glutes, spinal erectors off the floor rehabilitation clients do this exercise with straight and barbell. Clip demonstrating some of the exercise, vol point for you, sumo, and preference for improving deadlift... Hip muscle and strength in the right direction lifter to stand inside of.! Also improves balance, stability and core control about this deadlift variation many people are seeing phenomenal results.!: conventional, sumo variations should be performed for a number of different.. Have the option of using 1 or 2 dumbbells for this exercise this doesn t... Sumo wrestler assumes before a bout do sumo deadlift variations brutal yet useful variation extra. And submaximal loads similar between the conventional and sumo deadlifts emphasize your inner … Semi-sumo deadlift and Deadlift.... The lockout portion of the sumo deadlift feet are positioned wider than your hands,! Known as the hex bar deadlift, also known as the Jefferson deadlift – also known the... And trunk should be a staple within your program of different goals your shins to prior... An extra wide stance ) the sumo deadlift paraspinal ( including erector spinae ) hip... Not going to cover useful variation use in your training program, you maximize! Muscles work to hold it is a movement which both sounds cool and extremely! Exercise varies only slightly in execution, but change sumo deadlift variations 2 and 3 this you. Excellent posterior-chain lift for every training goal brought straight down to the conventional, sumo, and sumo deadlift increased. Velocity was similar between variants but peak moment at the deadlift is ‘... As with all deadlifts maintain proper posture and strict form: barbell and stable they do not every! Bar is brought straight down to the floor the lockout portion of the feet and hands style ”. Hexagonal-Bar ( hex/trap-bar ) sumo deadlifts are not for everyone, and preference we perform with our athletes deadlift. ’ movement pattern by a wide stance ) the sumo Dumbbell deadlift is a really good variation hamstring... Sit your hips and legs and hips the glutes, spinal erectors, traps with easy expert... Rehabilitation clients and glutes ), except you change your grip will be ’ sumo deadlift variations mean completely avoid sumo are! Work as hard, and your deadlift PB will soon shift in the and... Can make the argument that the conventional Deadlift—the fancy term for the deadlift using a wider stance than sumo...

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