Today the big focus is the Sumo Deadlift. We like to perform this occasionally for something different and also to challenge the hips a bit more than usual. The wider stance/lower setup makes it so that the pulling power is generated more through the hips vs. the Conventional Deadlift. The setup is a little more precise and it can feel awkward, so spend time reviewing and prepping today during class.
Don’t be deceived and think, “is that it?!” We have a nice warm up for you and plenty of PREP work to get you there. For the WOD itself, the load should be heavy and slightly uncomfortable. It isn’t that easy to tap-and-go with the Sumo deadlift, so make sure you are coming to a stop after each rep.
One of the perceived benefits of sumo deadlift powerlifting is that you are able to lift more weight. For the lifter, this is one of the benefits of Sumo deadlift powerlifting as the bar travels a shorter distance down to the ground. Therefore, you can perform it with greater ease.
However, even if that is one of the Sumo deadlift benefits, you also have to keep in mind that the Sumo deadlift requires a very accurate set-up. If your lifting style is more “casual,” you may wish to choose the conventional deadlift instead.
Sumo deadlift can remedy certain weaknesses. Powerlifters who use the Sumo deadlift often strengthen their hips when using this approach. As hip strength assists movement, the Sumo deadlift is a preferred technique if you need to build up your glutes.
While the Sumo deadlift is not considered in powerlifting events, it is designed to keep an athlete in shape between events. Not only does the exercise give the back a rest, it is also switches emphasis to the hamstrings and hips, all which results in a different kind of carryover for the lifting enthusiast.
While conventional deadlifting is great for lifters whose torsos are shorter, Sumo deadlifting favors torsos that are longer overall. Great news for the taller folks! Body positioning is much better, which yields better movement patterns for those long, tall athletes.
While a conventional deadlift is used to reduce lower back pain and enhance general posterior chain strengthening, its counterpart, the Sumo, aids in conditioning and strengthening of the hips.
When you look at Sumo deadlift benefits, your choice will hinge on your individual style, history of injury and the deadlift setup.