Conventional or Sumo deadlift - based on bone structure

[johndoethethird]

I think my conventional deadlift isn't feeling right and found very interesting information after looking into Sumo technique in an Omar Isuf video ft. Stefi Cohen that can be found here https://www.youtube.com/watch?v=fQZ-RwYVLlc

I'm not sure that this is the exact article she mentions in the video but gives similar guidelines for what is suited for you depending on your arm and torso length.

https://www.elitefts.com/education/c...one-structure/



I fit in the long arms / long torso group.

Just wanted to post here if anyone else finds it helpful

[sooby]

we can talk about leverages and what not but ultimately you should do what feels more comfortable for you and your goals or better yet, do both. People with varying leverages will do one or the other.

[Millz12323]

we can talk about leverages and what not but ultimately you should do what feels more comfortable for you and your goals or better yet, do both. People with varying leverages will do one or the other.

I switched to sumo a few weeks ago. I'm stronger at sumo than I am conventional but I will say that it caused me some pretty bad hip pain for the first 2-3 weeks which is gone now.

So maybe be prepared for that? It's a pretty uncomfortable position to pull from in my opinion

[FaIIen]

I switched to sumo a few weeks ago. I'm stronger at sumo than I am conventional but I will say that it caused me some pretty bad hip pain for the first 2-3 weeks which is gone now.

So maybe be prepared for that? It's a pretty uncomfortable position to pull from in my opinion

I've tried sumo about 3 times during the past few years. Hip pain discouraged me from proceeding for more than one session every single time.

Now I plan on dedicating a solid 2 months to properly try it out and give it a chance. I'll probably have to spend quite a bit of time on mobility work. I've also got weirdly light headed pulling sumo for some reason, no idea how I'll solve that yet.

[Millz12323]

I've tried sumo about 3 times during the past few years. Hip pain discouraged me from proceeding for more than one session every single time.

Now I plan on dedicating a solid 2 months to properly try it out and give it a chance. I'll probably have to spend quite a bit of time on mobility work. I've also got weirdly light headed pulling sumo for some reason, no idea how I'll solve that yet.

I'm not qualified to advise on what type of pain is normal or not. But I nearly quit because I figured the type of pain I was having wasn't a normal type of pain.

It would be semi painful to pull the weight off the floor. Minor discomfort I would say but then the next morning my hips would just be really really sore and then it would go away over the next 6-24 hours. I had no pain after my last session 6th or 7th time doing it.

[WolfRose7]

I switched to sumo a few weeks ago. I'm stronger at sumo than I am conventional but I will say that it caused me some pretty bad hip pain for the first 2-3 weeks which is gone now.

So maybe be prepared for that? It's a pretty uncomfortable position to pull from in my opinion

How wide a stance did you try and start with?

Sounds like you went to wide to quickly

[Millz12323]

How wide a stance did you try and start with?

Sounds like you went to wide to quickly

Knees directly above foot is where I started and then i very briefly experimented with wider which was a no go and I tried narrower which didn't feel strong. I settled back to where I started.

I felt force transfer was the best for me here. Closely resembling the below photo. I think the reason I had pain was just not being used to having my hips so externally rotated. I've had flat feet my whole life which leads me to be more internally rotated than norm..I sit at a desk all day for many years and other than my few hours at the gym every week im inactive. I actually feel like this excersise is helping my flat feet by strengthening my hip external rotation weird as it sounds. Probably just some kind of placebo.

https://goo.gl/images/VHHwDc

[WolfRose7]

Knees directly above foot is where I started and then i very briefly experimented with wider which was a no go and I tried narrower which didn't feel strong. I settled back to where I started.

I felt force transfer was the best for me here. Closely resembling the below photo. I think the reason I had pain was just not being used to having my hips so externally rotated. I've had flat feet my whole life which leads me to be more internally rotated than norm..I sit at a desk all day for many years and other than my few hours at the gym every week im inactive. I actually feel like this excersise is helping my flat feet by strengthening my hip external rotation weird as it sounds. Probably just some kind of placebo.

https://goo.gl/images/VHHwDc

Might be, who knows.

Having ****ed up the transition a little myself before settling where I am now, I'd suggest most new people (obvs not you anymore) try a semi sumo for a few months first and then gradually widen, (toes further forward to further out as you widen)

^^ for OP and Fallen

[johndoethethird]

we can talk about leverages and what not but ultimately you should do what feels more comfortable for you and your goals or better yet, do both. People with varying leverages will do one or the other.

Yeah totally, just wanted to try something else on my next back workout (I don't do squats with deads) as I really don't think conventional suits me and I feel really vulnerable. Also visiting snap city in the past makes me very cautious while my form albeit trying to correct it as much as possible (resetting lower and working back up) pretty much resembles a romanian DL with my hips being high for the pull.

Thanks for all the tips from the rest of the posters, I will try it out tomorrow at light weights and narrow stance and see how it goes and feels.

[FaIIen]

Might be, who knows.

Having ****ed up the transition a little myself before settling where I am now, I'd suggest most new people (obvs not you anymore) try a semi sumo for a few months first and then gradually widen, (toes further forward to further out as you widen)

^^ for OP and Fallen

Ye that's the plan. I rotate externally pretty well, could probably still get my feet behind my neck, but I can't spread my legs for sht. If my hips are extended, spreading my legs the slightest will feel like I'm stretching. I think working on this previously unused range of motion will benefit me in the long run.

[johndoethethird]

Tried 315lbs on Sumo (never tried this weight before or Sumo) today after a few test trial warmups at 135lbs and 225lbs... I'm amazingly suprised at the ease I could do them, it felt very natural to me.

I opened my legs at around ring width and toes/knees slightly bent outwards.