With proper form and ideal technique, both variations can help build a strong body. It's even more challenging for taller lifters or those with limited hip mobility.ĭespite these challenges, the sumo deadlift is a very effective exercise for building lower body strength, especially for lifters who may struggle with the conventional deadlift due to back or mobility issues. So, you have to maintain an upright position of the spine, which requires more flexibility and hip mobility. It requires the lifter to engage its adductor muscles to a greater degree, which also ends up placing more emphasis on the lower body.Īlso, having a shorter range of motion makes it more difficult to get the weights off the ground. While both of these exercises are amazing for building strength, some think that the sumo deadlift is more challenging, especially due to the wider stance. Let's take a look at why people think the sumo deadlift is believed to be comparatively difficult. Let's take a look at some sumo deadlift tips. But, it is essential to consider your mobility and fitness goals while deciding whether or not to incorporate this exercise into your routine. The disadvantage is that this exercise might not be suitable for those who have tight hip or groin muscles, which is a lot of people.Īlso, sumo deadlifts don't place a lot of emphasis on the upper back and grip strength, so if you only focus on sumo deadlifts, those muscles would start lagging.Īll in all, sumo deadlifts could be a great addition to any fitness regimen, especially for those with back pain or injury. Firstly, the wider stance is as much a disadvantage as it is an advantage. So, if your goal is to work your leg muscles and grow them, a sumo deadlift is an amazing option.īut, there are some downsides to this exercise as well. It reduces the strain on the lower back, therefore, making it a safer option for those who have back pain or are recovering from any injury.Īlso, the leg drive is greater in a sumo deadlift. One of the biggest pros of this exercise is the short range of motion. The reason why it's called a sumo deadlift is that the stance resembles the stance of a sumo wrestler. The toes are pointing outwards at a 45-degree angle (or more), and the shins are almost perpendicular to the floor. Let's take a look at the stance, advantages, and disadvantages of the sumo deadlift. To give you some context, this exercise is a deadlift variation where the stance is wider than the shoulder width, and the feet are placed outside the hands. There will always be some people who are for sumo deadlifts, and there will also be some people against it.Īs far as powerlifting competitions are considered, the rules and standards vary here, and it's up to the particular federation if they allow sumo deadlifts or not. To conclude, it all boils down to personal opinion. Another point to note would be that organizations like the United States Powerlifting Association don't allow sumo deadlifts. While it is allowed in some competitions, it isn't allowed in other competitions.Ī point to note would be that the International Powerlifting Federation, which is the largest powerlifting federation in the world, allows sumo deadlifts in its competitions. When we talk about powerlifting competitions, there is always a question that arises, “is sumo deadlift allowed in competition?” When it comes to powerlifting competitions, the rules and standards for sumo deadlifts vary. According to them, powerlifting is about lifting the heaviest weight possible, and lifters should be able to use techniques according to their convenience.Īlso, a sumo deadlift puts less strain on the lower back than a conventional deadlift, which can be beneficial for lifters with lower back issues. In a way, it gives an unfair advantage in powerlifting competitions.īut those who support sumo deadlifting say that it works out just fine for their body type. This not only makes the lift easier, but it lets a lifter lift heavier weights than they would be able to while performing a conventional deadlift. Many lifters think that a sumo deadlift is indeed cheating because of the wider stance and grip, which makes it easier. Because of the stance, the range of motion is comparatively shorter, which brings up the question, " Why is sumo deadlift called cheating?" The stance is considerably wider than that of a conventional deadlift. Sumo deadlift is a variation of deadlift where your feet would be placed wider the shoulder-width, and your hands would be positioned inside the knees.
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