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How To Sumo Deadlift | The only 3 ways it’s different from the conventional deadlift
The sumo deadlift is often thought to be superior compared to the conventional deadlift in competitive powerlifting. In fact, it’s even taught to be executed differently as well.
At PRS we believe that the sumo deadlift and conventional deadlift are actually extremely similar and should be executed exactly the same.
We’ve identified only three differences between the conventional deadlift and in this podcast episode we dive into them!
Stance - how we set our feet relative to our knees & why we don’t recommend going too wide
Toe Position - dictated relative to the hip position and thigh position
Grip Width - inside your feet with one issue for small people
In addition to the three differences between sumo and conventional deadlift, we discuss a common issue people face with their hands, thighs, and hook grip.
We discuss why you can lift more weight with sumo even though you may not be getting optimally strong.
Lastly, we discuss when and why we would recommend sumo versus conventional and why it’s important to train both simultaneously if you decide to compete with sumo deadlift.
Dr. Rori Alter, PT, PRSCC, SSC: [00:00:10] There are just three differences between the sumo deadlift and the conventional deadlift. So we'll refer you to our last Ten-Minute Tip Tuesday from last week, all about the conventional deadlift and how to do it. First, however, we'll talk about the differences for sumo and then go back and listen to the other one or vice versa. So there are three differences: stance, toe position, and grip with or where your grip or your hands are placed relative to your legs.
Dr. Rori Alter, PT, PRSCC, SSC: [00:01:34] So, regarding your sumo deadlift stance. The starting position will be with heels either in line with your knees, slightly forward, or behind or inward of your knees. We're at about a 90-degree angle or knee bend of 90 degrees or slightly more than that or slightly less. Your toes will be turned out a bit more than they are in the conventional deadlift because our legs are so much wider, our feet are so much wider, and the stance is so much wider. Our foot, toe, and thigh position are dictated relative to what our hips are doing. So because we're turned out at the hips and thighs, our toes need to be turned out a lot more. And the knees and thighs should be in line with your feet in the starting position of the deadlift. So when you're in the deadlift start position, we don't want to see those knees cave in, and we don't want to see them pushed too far out. Regarding your hand placement, Alyssa, what are we looking at?
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Web: https://www.progressiverehabandstrength.com
Email: podcast@progressiverehabandstrength.com
Rori IG: @rorimegan_prs
Alyssa IG: @alyssahope_prs