i’ve done both conventional and sumo deadlifts and, aside from how one actually holds the weight, it is my feeling that sumos are a hybrid between a deadlift and a squat. am i correct on this, or should i just go back to smoking crack?
Definition of hybrid training from Supertraining:
“Complexing of various movements in a given exercise, sometimes called the combinational method, refers to exercise in which each repetition consists of two or more separate movements between the starting and end points.”
Sumo deadlifts on the other hand are simply a version of “deads or pulls” with the feet outside the grip. From the book Starting Strength; “Good sumo deadlifters typically have long torsos relative to the legs and are good squatters. This version of the lift allows for a more upright back angle, and as such minimizes the force against the low back so the leg strength may be used more efficiently.”
So, Fuscia I believe your thought process is not completely off and you probably don’t have to go back to smoking crack, but the sumo deadlift is merely a version like bent knee deads, straight knee deads, deads standing on blocks, snatch grip deads etc. Each of these different types of pulls may emphasize an area of the body moreso than another version, but is not necessarily considered a hybrid.
Of all the different deadlifting variations, is there a specific variation that concentrates on the glutes? Or is this dependent upon body type as well?
Sumo DL, snatch grip DL, and DLs while standing on a box/platform all seem to hit glutes more than conventional regular DL. Sumo probably the most since you are so upright.
I would consider the trap bar deadlift/squat more of hybrid movement than sumo DL.
ill agree, i use both for my basketball players.
When you go up in weight though, does the trap bar tilt? In the past I’ve tried to use the trap bar but it is not possible to hold the bar. Another guy in the gym (675 DLer) has the same problem.
It might just be our bar though as the knurling isn’t even centered on the handles.
we have no problems with the trap bar all my guys like them, besides my 2 7 footers who dont like doing shi_.
It only tilts if your grip isn’t in the center of the bar. I’ve had it happen when I didn’t set up properly.
RyanH is correct. Each athlete may need to experiment a little bit to find the specific grip location that works best for them.
I’d stick with the crack…
I’ve never really appreciated sumo deadlifts because I’m tall and lanky and the range of motion is weird, so I’m gonna have to say scrap em.