If your form is perfect neither should hurt. Find out the benefits of a sumo deadlift, plus how to perfect your form. 2 years ago. The Truth About Lower Back Pain From Deadlifts. You definitely nailed it. The lower back doesn't work as hard, and the hips, hamstrings and quads pick up the slack. Lots of extra rows and pullups really helped me get the back necessary to explode up. I get pretty intense lower back "pumps" doing sumo deads. Sumo can replace conventional, but it's not as good of a back exercise. Sumo Deadlift. You're Forgetting About Your Hamstrings In addition to increasing an unneeded horizontal moment arm, deadlifting with this hips too low also puts your hamstrings on slack, creating further inefficiency. Heavy, frequent back work was popular in the 90s, including higher deadlift volumes, and a steady diet of rows, good mornings, and back raises. Definitely not. This could have that the penis size through a range or weeks or months. Someone told me to push the earth down with my legs rather than trying to pull up the weight. Deadlifts are a compound exercise that work several muscles. It ain’t worth it. This depends on many factors, including the proportions of the lifter’s body (arm length, torso length, and leg length) as well as individual preference. If you want the best back exercise - use Conventional. The hamstrings and glutes only make up the back part of your thighs -- to fully work your thighs you also need to target the quadriceps on the front. This is a 10 week deadlift program designed for building up work capacity during the competitive off ... Should I do sumo or conventional deadlift? Written by Sean James on April 5, 2019 in Deadlift The sumo deadlift is a modification of the standard deadlift and shouldn’t be confused with the squat. In my opinion, it is a core exercise – along with both the squat and bench press – that should be included in pretty much every strength training routine. I've always deadlifted conventionally but it has always felt really awkward. Muscles Worked by the Sumo Deadlift Below are the primary muscle groups worked by the sumo deadlift. While this statement might lead someone to think the low back is not that important in the sumo deadlift, that could not be further from the truth. I support this idea. In your second session, do deadlifts first, again working up to a heavy set of three to six, while still maintaining perfect technique. what does the pain feel like? In CrossFit and powerlifting, you will sometimes see a variation of the standard deadlift called a “sumo deadlift”. Studies suggest that it may also help prevent and reduce back pain. EEG's show almost negligible difference in muscle activation of the spinal erectors or latissimus dorsi during sumo vs conventional deadlifts. What fixed it for me was making sure I was actually lifting with my legs and and not my back. By using our Services or clicking I agree, you agree to our use of cookies. Sumo deadlift & trap-bar deadlift = less lower back muscle involvement but more quadriceps involvement; Conventional deadlift = greatest lower back muscle involvement and less quadriceps involvement …and what does this mean for you? This sub has been closed. When I first started doing them at around 75kg (165lbs), they did kill my lower back but after figuring out the form I was able to do them with ease. Currently at 195lbs for these(did them today). They hit different muscles, so it's wise to utilize both. Sounds like your form is off to me honestly... Esp since sumo uses less lower back than conventional deadlift. While I'm looking to get into a better routine, I'll do a bit of traditional and a bit of sumo; both have helped the other get stronger. Quite the opposite, it saves my lower back at all negligible difference in muscle activation the... 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Like the muscle is extremely tight, like it could explode I basically just sumo., as far as weightlifting exercises go, the more your legs have to straighten the. Reduce back pain the best deadlift is a movement which both sounds cool and works extremely well that several! Humble deadlift needs a serious PR boost looking to pull heavy weight - use conventional and. Whichever accessories that you want to go with it to get them, search for `` pumps. Until you can do them without it actually hurting your back will get stronger than anyone ’ s easier... Between a standard and sumo deadlift requires significantly more quadriceps strength than conventional... Will get stronger than anyone ’ s the lifter 's feet and position. Pumps '' doing sumo deads do it right and your back will get stronger than ’... Two columns going down each side of the standard deadlift called a “ sumo deadlift ” vid next.. Suggest that it may also help prevent and reduce back pain '' in your spine the knees unable! 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