Sumo Deadlift

The Sumo Deadlift is a compound pulling exercise, which has a major power and complex muscle building character on the long back muscles, glutes and hamstrings.

Because of the increased risk of injury, the learning of proper technique is mandatory.The exercise is suitable for intermediate and advanced lifters.

As a variation of the conventional deadlift its preferred by many strongman competitors and other athletes, which want to utilize their hamstrings more than their back, because of their specific bio mechanic advantages or their simply stronger hamstrings.

Contraindications

The Sumo Deadlift is not recommended for lifters with injuries or distortions in the shoulder, shoulder girdle, spine, hips, knees and ankles.

These people should perform the movement only after an authorization by their orthopedic surgeon or physiotherapist. The performance itself should be guided by an experienced coach. If you're performing the exercise with proper form and experience pain at any time, stop!

Muscles:

Target

• Erector Spinae
• Synergists
• Gluteus Maximus
• Adductor Magnus
• Quadriceps
• Soleus
• Dynamic Stabilizers
• Hamstrings
• Gastrocnemius

Stabilizers

• Trapezius, Middle
• Trapezius, Upper
• Levator Scapulae
• Rhomboids
• Antagonist Stabilizers
• Rectus Abdominis
• Obliques

Variations

• Barbell - the most popular option
• Dumbbells/Kettlebells - rarely used options

According to the grip

• Pronated grip - to be used with lighter weights
• Mixed grip - the strongest grip option, used with heavy weight. The grip prevents the bar from rolling so it can't be dropped. Keep two things in mind: the mixed grip puts the biceps is under a lot of stress, and furthermore, to avoid imbalances use both mixed grips(switch hands)
• Hook grip - a very effective grip that can be utilized in sets with a low number of repetitions.

Method of execution

Preparation

1. Position feet under bar with very wide stance.
2. Point your fingers out.
3. Squat down and grasp bar between legs with shoulder width or slightly narrower mixed grip.
4. Take a breath and tighten your abdomen. Your back should be straight, your knees and shoulders should be behind the barbell.

Performance

1. Lift bar by extending hips and knees to full extension.
2. Pull shoulders back at top of lift if rounded.
3. Return bar to the ground in a controlled fashion.
4. Repeat.

Comments and recommendations

• Warm-up well before performing this exercise.
• Before doing heavy weight sets, do a couple of light weight ones to prevent injuries.
• Don't shrug your shoulders towards your ears while performing the movement.
• Instead of focusing on pulling the weight up, focus on pushing your feet into the ground as if you're trying to split it and at the same time push your hips forward.
• Begin each successive repetition with your shins touching the bar, so the tension is taken away from the waist at the expense of the hamstrings and buttocks.
• Do not lift your hips faster than the bar. This would lead to a bigger involvement of the waist.
• Don't pull with your arms, doing so won't help you lift more weight, it will just expend valuable energy.Your arms are just the "hooks" holding the weight, that's their only function here.
• Always use correct form and a suitable weight.
• The back stays straight throughout the whole exercise. Don't slouch even for a moment during the performance of this movement.

Relevancy

Use in training for fitness and conditioning
Beginners can perform the Sumo Deadlift only with a direct supervision of a personal trainer or a coach.

This exercise is recommended for intermediate lifters that have mastered the proper technique of execution (had it evaluated and corrected by a coach)

This, of course applies to advanced athletes with little to no experience in strength training as well, but to a lesser degree.

By performing the Sumo Deadlift you will increase power in the lower body and improve coordination between different muscle groups.

Use in bodybuilding
This particular exercise is very rarely used in classic bodybuilding routines. Bodybuilders use the deadlift as a back exercise, however in its Sumo variation, the involvement of the back is greatly lessened.
It finds most of its uses in strength cycles or to diversify training. Also its used to bring up the strengthen and bring up the hamstrings.

Use in strength and strength-conditioning
Due to the fact that women usually have a stronger lower body, the Sumo Deadlift is actively used by women dealing with strength-oriented sports. A lot of power lifters also prefer the Sumo variation over the conventional deadlift.

Use in CrossFit
Sumo Deadlifts can be used as a variation of the conventional deadlifts in different CrossFit routines, and it actually often plays a very core role in CrossFit workout routines alongside the high pull.

However Crossfitters shouldn't completely neglect the conventional deadlift, as many competitions have limitations on the stance width.

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Romanian Deadlift

The Romanian deadlift is a different exercise from the conventional deadlift, the main difference is that its performed with straight legs. Here is a brief list of the main distinguishing features of the Romanian deadlift.

Romanian Deadlift (RDL) vs. Conventional (Deadlift)

• The bar(discs) doesn't touch the ground on the descent.
• The exercise begins with the eccentric part of the movement .
• The hips are pushed further back (hip hinge).
• It relies more heavily on reactive power and not so much on starting power .
• It targets the lumbar and pelvic extensors.
• There is very little flexion in the knee joint, which stays mostly straight

Romanian deadlift (RDL) vs Straight Leg Deadlift (SLDL)

• Legs aren't completely straight, there is a gentle fold in the knees.
• The focus isn't on bending, its on pushing the hips back.
• The waist stays neutral through the whole movement.
• The Long spinal muscles are not synergists, just stabilizers.
• The barbell stays firmly upon the legs through the whole movement.

Muscles Involved

Main:Hamstrings
Secondary:Glutes, Lower Back

Contraindications

• Not recommended for people with a score below 2 in the FMS test.
• If you can't effortlessly touch the ground with your hands while keeping your legs relatively straight this exercise is not for you.
• The exercise should be performed with perfect form.
• Do not perform without competent supervision in case of injuries in the :ankles, knees, hips, spine, wrists, elbows, shoulder joints, shoulder girdle, abdominal belt ( hernia ), strained muscles (especially the glutes , hamstrings, calves,waist and forearms) .

Variations

The most widespread variation uses a barbell , but exercise can also be performed with kettlebells, dumbbells or any comfortable to grip weights.

The exercise can be performed with a different stride and a different feet position to target specific areas of the hamstrings.

The Romanian deadlift relies more on reactive power like the squat and less on starting power like the conventional deadlift. To further enhance this effect, you can use the relatively fast (2 sec.) but still controlled descends with explosive lifts. To neutralize the effect and emphasize the starting strength, you can increase the duration of the descent or perform the movement with platforms under the discs to reach the desired height.

Method of execution

Before you attempt the RDL make sure you've done your research and actually acquaintaced yourself with the movement.
Pre-attemp.

• Stand with your back facing the wall at 20-30cm
• Try to touch the wall with your pelvis, without transferring any weight to it, and keep your back neutral.
• Aim for the stretching sensation in your hamstrings.Once the sensation has reached moderate strenght , you've reached the lowest point and now you must start straightening back the pelvis.
• Repeat until you're confident in the movement.

Preparation:

1. Grasp barbell from rack or deadlift from floor with shoulder width to wide overhand grip. 
2. Stand with shoulder width or narrower stance.
3. Neck and waist remain in a neutral position
4. Ribs are pressing againts the spine.
5. Breathe evenly.Inhale when lowering and exhale when lifting.
6. Keep your arms loose and don't bend the elbows.

Execution

1. Lower bar to top of feet by bending hips. 
2. Bend knees during descent and keep waist straight so back is parallel to floor at lowest position. 
3. Lift bar by extending at hips and knees until standing upright. Pull shoulders back slightly if rounded. 
4. Repeat.

Comments and recommendations

If your conventional deadlift has reached a plateau then you can effectively use the RDL to gain strenght and improve your performance. But keep in mind reps as low as 1-3 are not recommended.
Successfully used by weightlifters as an additional exercise.
The heavy load on the hamstrings in a wide range of movement gives perfect oppurtunity for hyperthrophy.
The exercise can also be used to increase mobility.
It is also used in condition and fat loss workouts.
By using kettle/dumbbells it can be used be used in outdoor sports as well.

(sources:exrx.net,bodybuilding.com)

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Deadlift

The deadlift is one of the best and a core exercise for building muscle mass and density across the back and legs.The deadlift is one of the best back strengthing exercises it's also a good workout for your legs, it is included in most of the proper workout routines.Any athlete seriously involved into the fitness franchise performs this exercise, almost every certified personal fitness trainer will include this exercise into his clients workout programs. When carried out properly, the deadlift can bring serious progress and fast muscle gain. But improper technique or trying to lift too much weight can lead to serious injuries.
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It is advisable to first master the proper technique of the deadlift exercise and then increase the weight. It is important to keep good form even on warm-up sets. For proper implementation of the deadlift some flexibility is needed (especially the Achilles tendons,the muscles on the back of the thighs and buttocks),  if  there is an absence of such a flexibility it is recommended to stretch before performing the exercise.
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With heavier weights you could use weight lifting straps, as in most cases the weight will cause the forearms to fail before the back therefore the back won't be stressed enough. A weight lifting belt can be used as well, such a belt adds additional stability to the lower back. But its use should be limited to heavy weight sets to prevent the muscles from getting acustomed to the weight lifting belt.
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The width and the type of the grip are important factors for muscle loading, so choose an option that is the most convenient. You should have your feet roughly shoulder width apart.
The ordinary deadlift recruits the erectors, glutes, quadriceps, back of thighs, lateral and traps muscles and forearms.personal trainer certification schools

Muscles Involved

Target 

• Erector Spinae

Synergists

• Gluteus Maximus
• Adductor Magnus
• Quadriceps
• Soleus

Dynamic Stabilizers

• Hamstrings
• Gastrocnemius

Stabilizers

• Trapezius, Middle
• Trapezius, Upper
• Levator Scapulae
• Rhomboids

Antagonist Stabilizers

• Rectus Abdominis
• Obliques

Variations

• Deadlift with legs straight (Roman deadlift) - Recruits the lower back, but the main stress falls on the back of the thighs and buttocks. Here the weight is usually lighter than the ordinary deadlift. This option can be performed in leg workouts, after leg curls. 

Deadlifts with straight legs can be: classical and roman. In classical one powered the weight hangs freely throughout the whole exercise (when bent) it is 50 to 60 cm in front of your feet. Classical deadlifts causes more strain on the lower back because the center of gravity is shifted forward.
Therefore, the preferred option is a straight leg Roman deadlift. In this variation the weight is near your feet throughout the exercise and you're not allowing it to swing, even in the lower position. So you have to work a little with your hands steering. Roman deadlifts put less strain on the lower back. Whether it's Roman or classical - the muscles involved are the same. The difference is only in the lower back straining.

• Deadlift type "Sumo"(sumo deadlifts) - is widely used by power lifters. Legs wide apart, feet pointing outwards. Thus the main load falls on the legs and buttocks with less involvement of the back. Grip is narrower than normal

• Upper (partial) deadlift - only the upper part of the range of motion is performed, this variation is oriented toward a greater load on the upper back muscles and traps.

• Deadlift with dumbbells - technique is like a regular deadlift. This variation is easy to implement.

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Method of execution

Preparation

With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider over hand or mixed grip.

Execution

Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. 

Slowly and controlled return to the starting position.Repeat.

Recommendations

• Deadlift can significantly burden the waist, especially in with heavier weights and improper form. Until you get used to the movement, it is advisable perform it with light weights.
• Perform the exercise slowly and precisely, without swinging the body. Keep your back straight throughout. Otherwise, you will easily get your injury or the lower back and the spine that are strained significantly and are very vulnerable. If you can not keep the weight with your back straight, lower the weight.Leave your ego out of the gym when performing this exercise.
• Look forward throughout. If you bend or lift your head high there's a risk of a spine injury, though not as great as a  rocking body and a curved back.
• Do not use your arms to pull the weight up. Your hands should just be holding the bar nothing more arms should be inactive.
• If you're performing a variation where you're bending your legs,bend them to the point where your thighs and lower legs are at a straight angle(90 °). Do not bend legs further as you turn it into a squat exercise.
• Do not lock out your knees. This will put unnecessary strain on your knees, and you will lose muscle load. Stretch legs almost, but not entirely.
• If you're performing the straight leg variations, don't lean too much, especially if you use heavy weights. Some bodybuilders even prefer to perform the deadlift on a bench so they can go lower. But the more you bend, the more you strain your lower back.
• Always warm-up well, especially before heavy sets. The load on the muscles and joints will be very large, and in can easily lead to an injury.

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Relevancy

The deadlift is an excellent exercise, developing strength and mass on the lower back and hamstrings.You can see them in tons of bodybuilder training videos, included in most of the personal trainer programs it's an amazing exercise. It may be beneficial to bodybuilders at any experience level.
However since it is a dangerous exercise,it's best not to implement it in your training if you are a beginner. You can "try" deadlift workouts occasionally, with light weights.
Include them into your workouts only after you've gained some knowledge and experience in the gym.
Do not do them if you are recovering from injury or you're prone to such.
Where in your leg workout you will choose to perform it it's your choice.
It's usually in the end of back training workouts(because lower back strain) or leg workouts (because of the strained tensors, and hips).
If performed right the deadlift can transform your body.
(sources:exrx.net)
(pictures:thedeadlift.com)

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