Draw a straight line or line up a credit card with the end cap of the barbell and your shoulder blade (specifically T3 or the spine of your scapula). Here are some simple tips to improve your Sumo Deadlift Start Position. Upper back/lats engaged: think shoulder blades in opposite back pockets; "short" back (shortening segment). A correctly performed sumo deadlift requires the legs to produce both vertical (pushing down on the floor with the feet) and lateral (spreading the floor apart with the feet) force to initiate the lift. Check it … Sumo Deadlift Setup. 1. This repositioning may also give you the ability to start the pull from a more upright starting position. With sumo deadlifts, your shoulders are in line with the barbell when you initiate the movement. In theory, the more you can close the horizontal distance between the bar and your hips, the shorter the moment arm and the easier the pull. Keep in mind that the femurs are the same length no matter how much they are abducted and externally rotated. Joseph E. Muscolino, 8. You are basically pulling yourself down into position, and many lifters choose to set their back and/or core "on the way down" if you will. While dropping down to the bar, your chest should be proud, stick it out a little, with the goal of keeping your hips as high as possible. View full Privacy Policy and Terms of Use. I could pull 700 sumo but could barely pull 600 conventional. Watch This Deadlift Grip Set Up Video. Check out the photos below for examples (clicking on them will make them larger). For most people, optimal quad drive and ability to load the posterior chain is going to come from a more vertical shin position. Coach Tony explains one of his favorite drills for teaching lifters to keep their hips close to the bar. If your start position does not allow for optimal use of your knee extensors, you are likely leaving some pounds on the ground. Set Your Feet. Sumo Deadlift Setup. To help find this position, start out slightly in front of the bar and using the bar to pull … Here are some simple tips to improve your Sumo Deadlift Start Position. Neutral Spine (doesn’t have to be perfectly neutral for some people), Congrats Rebecca with a 300 lb. For most people, optimal quad drive and ability to load the posterior chain is going to come from a more vertical shin position. Escamilla, R. F., Francisco, A. C., Fleisig, G. S., Barrentine, S. W., Welch, C. M., Kayes, A. V., ... & Andrews, J. R. (2000). 2. Shins perpindicular to floor (optimal force production) Mark Rippetoe, 9. https://www.strengthandconditioningresearch.com/biomechanics/length-tension-relationship/#1. Incredble. Packing the lats and engaging as much of the upper back as possible has the obvious purpose of engaging that necessary musculature in the pull, but, contrary to what many believe, the lats don't actually have the ability to keep your back from rounding themselves (check out the attachment sites in the drawing below). In this article, we will not discuss the sumo deadlift. If you are not familiar with the basic biomechanical/physics concepts of force, segments, moment arms, and levers, here's a good place to start: Click here and here. The starting hip position is usually slightly lower on the semi sumo deadlift when compared with the full sumo, and the hands are placed inside the shins. Shoulder Blades in Back Pockets/Creating a "Short" Back. "Cranking" as I affectionately call my own deadlift set-up, is certainly not something I came up with on my own. The first part of the pull is simply a matter of straightening the knee joint whilst keeping the hip … A knee angle greater than 90 CAN work for a lifter with exceptionally strong knee extensors compared to posterior hip extensors (muscle length-tension relationship; starting with quads in a stretched position and hamstrings in a shortened position), this is somewhat uncommon. 4. SUMO If your ratios are larger than 0.82 and 0.55, the initial starting angle of your trunk would be smaller (more inclined) and will therefore position you in a biomechanically ineffecient position. Starting Strength: Basic Barbell Training, 3rd Edition. Deadlift Knee Position. If pulling the slack out of the bar doesn't click for you, imagine pulling tension INTO your body instead. And if you find it hard to get a wide sumo position, try a closer one! Prior to initiating the … Ideally, you want to have created so much tension throughout the entire system that by the time you are ready to pull, only a tiny bit more force is needed to break the bar from the floor. Another critical point here is to make sure you are pulling all of the slack out of the bar as you are pulling yourself into position. You can’t muscle a sumo deadlift. When setting up to sumo deadlift, start with the bar straight against the shins, drop your hands straight down, driving your knees out, sink your hips until your hands reach the bar. The sumo deadlift is all about technique and set up. The upside is that long femurs generally come with long arms--to your advantage. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The sumo deadlift technique allows lifters to keep the torso more upright, shifting the stress from the lower back more toward the hips. [Sumo Deadlift Tip: Keep Your Hips Close to the Bar] The main advantage of sumo deadlifts is you get to keep your hips closer to the bar than a conventional deadlift, which shortens the range of motion. While Heather is a pretty compact person, I have pretty long legs and arms. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. #HW, #HeavyWeights, #Deadlift, #strong, A video posted by Women Who Lift Weights (@womenwholiftweights) on Dec 29, 2016 at 1:58pm PST, .u083b0716ab5aae2c527c3704c8795408 { padding:0px; margin: 0; padding-top:1em!important; padding-bottom:1em!important; width:100%; display: block; font-weight:bold; background-color:#eaeaea; border:0!important; border-left:4px solid #34495E!important; box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -moz-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -o-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); -webkit-box-shadow: 0 1px 2px rgba(0, 0, 0, 0.17); text-decoration:none; } .u083b0716ab5aae2c527c3704c8795408:active, .u083b0716ab5aae2c527c3704c8795408:hover { opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; text-decoration:none; } .u083b0716ab5aae2c527c3704c8795408 { transition: background-color 250ms; webkit-transition: background-color 250ms; opacity: 1; transition: opacity 250ms; webkit-transition: opacity 250ms; } .u083b0716ab5aae2c527c3704c8795408 .ctaText { font-weight:bold; color:inherit; text-decoration:none; font-size: 16px; } .u083b0716ab5aae2c527c3704c8795408 .postTitle { color:#000000; text-decoration: underline!important; font-size: 16px; } .u083b0716ab5aae2c527c3704c8795408:hover .postTitle { text-decoration: underline!important; } READ  11 Simple & Quick Deadlift Tips For Beginners. The other is little old me. For one, rounding the back depresses the shoulders which allows the arms to hang lower. Ideally, you want your knees lined up with 1st or 2nd toe, so keep that in mind when setting your feet. But one thing is for sure if you don’t have a plan and if you’re n… She is strong & tough. You can start to stand just outside of your regular conventional deadlift and successively train to get a little wider as long as it feels okay for you." She broke her pinky toe 2 reps before & kept lifting! For some lifters, this is not an issue. Deadlift Starting Hip Position Recently I’ve had Rob and Payton switch to sumo for the time being to test their strength on their opposite stance and see if we can handle higher training volumes. That’s right, rounding your back is probably the single best way to improve your leverage in the starting position of the deadlift. Most people don’t actually fail a deadlift because of weak quads, especially in the conventional stance (where your quads are at their strongest in the starting position of the deadlift, and the hips have to do far more work), although weak quads are one reason why the bar might be stuck to the floor (especially in the sumo stance). Make sure to also look for key point 4, as this can change your position needs slightly. Motivating, Educating and Empowering Women on the Benefits of Strength Training and Lifting Weights. Kinesiology, The Skeletal System and Muscle Function, 2nd Edition. How To Properly Use Your Feet When You Deadlift? But now there is a drill to prevent this. This ultra-wide stance is also one of the hardest to balance, so you run the risk of losing your balance at the top, or at least having to focus on maintaining balance throughout the lift (you'll lift less this way). For the rest of us, we have to work harder at them. Rather, we will discuss the conventional deadlift, where the feet are placed almost directly belo… You may hear this compared to drawing back the string of a bow (4). #300poundclub!! Some people are naturally strong at exercises like sumo deadlifts. Foot angle contributes a lot to balance, so keep that in mind. You can start to stand just outside of your regular conventional deadlift and successively train to get a little wider as long as it feels okay for you." But one thing is for sure if you don’t have a plan and if you’re n… At first glance it appears reasonable, after all, since the sumo deadlift looks more like a squat with the bar in the hands, and we all know the squat is king for hip development. Hands inside the knees. Bend slightly forward and grab a large barbell at slightly less than shoulder width using only an overhand grip or a mixed grip (one hand over and the other … How do you execute a seated deadlift? When executing a sumo deadlift most beginners will start the pull by not pushing the feet and knees out to the side, causing your hips to come up much too fast. THIS COLUMN OFFERS A DETAILED DESCRIPTION OF PROPER SUMO DEADLIFTING TECHNIQUE. In reality, most people will be even more bent over than I am in the left picture (I have long arms and good flexibility). Max Aita and Kristen Dunsmore show you how to maximize tension off the floor in the Sumo Deadlift. Learn how to correctly do Sumo Deadlift to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert video instruction. As always, shoot me an email if you have questions or comments (, 1. Medicine and science in sports and exercise, 32(7), 1265-1275. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". The difference between the two lies in the setup of the lifter's feet and hands. It’s very important with the sumo deadlift to take your time, dial in your set up, don’t rush and make your technique perfect. There’s a shit ton of funky looking “mobility drills” out there for hips, hamstrings, groins … The deadlift involves moving heavy weight from the ground until the hips and knees are extended. If your shoulders are too far in front of the bar, the bar will still likely travel forward, and you'll end up using relatively more back to complete the pull (compared to a sumo deadlift with a more optimal start position). The main difference between the sumo and the conventional deadlift is the position of the feet and hands. This lateral force production is going to come primarily from the knee extensors, making the quadriceps group a primary player in at least the first half of the sumo deadlift. [Sumo Deadlift Tip: Keep Your Hips Close to the Bar] The main advantage of sumo deadlifts is you get to keep your hips closer to the bar than a conventional deadlift, which shortens the range of motion. The trap bar resembles a conventional deadlift more than the sumo. Rob King is a Competitive PowerLifter, Coach and Writer. I hope you found this piece helpful! To do a sumo deadlift, position your feet wider than hip-width, toes pointing out just slightly. As well most lockout issues on sumo are fixed with a better set up or start position. Unauthorized usage of materials and information found on this site is strictly prohibited. How do you execute a seated deadlift? I included one of each to show that the concept is the same either way, though the actual start position may look a little different. **Note: I haven't addressed how grip might or might not affect your starting position in this piece, but I'll get to that at some point. A correctly performed sumo deadlift requires the legs to produce both vertical (pushing down on the floor with the feet) and lateral (spreading the floor apart with the feet) … This increases the effective length of the arms in starting position. The starting position in a trap bar requires you to set a shoulder width stance and maintain a less vertical starting position. However, my sumo deadlift helped immensely in strongman despite what most say. When setting up for the sumo deadlift, you want your scapulae over the bar as it breaks the floor, NOT your shoulders. Find related exercises and variations along with expert tips Driving your knees out is an excellent way to get the bar slightly closer to your hips at the start of the pull, in addition to priming the hip extensors that also serve as external rotators (hello, glutes!) This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. 1. deadlift PR!! The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters.. We want high hips. If you enjoyed this blog post please leave a comment, like and share. This lateral force production is going to come primarily from the knee extensors, making the quadriceps group a primary player in at least the first half of the sumo deadlift. You can slow the video down and screenshot the point in which you initiate the pull. Always remember you can’t muscle a Sumo Deadlift. What Should You Wear On Your Feet When Lifting Weights? By having long arms, the lifter can maintain a more upright torso with the chest up and still keep the hips high, which puts him/her in a better pulling position. For the rest of us, we have to work harder at them. The sumo deadlift can be used as a regression for the conventional deadlifts and/or assist beginner lifters in learning proper hip flexion and extension mechanics in the deadlift. A great way to check for this is to video directly from the side of the barbell with the camera at roughly hip height. The sumo deadlift starting position: The scapulae should be in line with the bar and the hips should be higher than the knees, trunk approximately at 45 °. Recap. For others, it could be a recipe for disaster. Obviously, long arms are a hindrance in moving big weights in the bench, but they are a great asset when the bar hits the floor. Try This, 5 Things Women Can Do To Build Lean Muscle, 10 Simple Tips For A Better Kettlebell Swing For Women, Is Your Grip On Deadlifts A Problem? THE EXERCISE USES EXTENSION OF THE BACK, HIPS, AND KNEES IN UNISON TO LIFT A LOADED BARBELL FROM THE GROUND TO A FULLY ERECT STANDING POSITION. The sumo deadlift, in my opinion, became popularized by the Russian lifters who are historically all technicians of the sport. My own coach, Brian Minor, helped me make this switch a couple of years ago, and after using it myself, watching great deadlifters use this technique, and doing lots of research, I'm pretty confident that it's worth trying for ALL sumo deadlifters. A sumo position shortens the distance of the lift by moving the feet out wider. A three-dimensional biomechanical analysis of sumo and conventional style deadlifts. When first learning how to sumo deadlift, most lifters have trouble finding the "sweet spot," the point at which their hips and torso are in the optimal position to pull the most weight. It is called the seated deadlift. Check it out! By repositioning the scapulae further down the back, we are able to decrease the required hip and spinal extension demands of the deadlift. A video posted by Women Who Lift Weights (@womenwholiftweights) on, 11 Simple & Quick Deadlift Tips For Beginners, Tip: Do Face Pulls Before You Bench Press, Do Your Shoulders Ache On Bench Press? Remember, so long as the scapula, bar, and mid-foot stay in vertical alignment, the pull has been set-up correctly and our leverages have been maximized. The spine should maintain slight lordosis and the chest should be out and proud with the head and eyes forward. Let’s examine why this is the case. Sumo Deadlift Start Fix Attached to this blog article is a video breakdown of one of our powerlifters (Molly) and a set of her deadlifts from a recent training session. Medicine and science in sports and exercise, 32(7), 1265-1275. Likewise, those starting with their feet all the way out at the plates may be doing the opposite (starting with quads in a shortened position where they can contribute less force and the hamstrings in a stretched position where they are potentially able to produce more force but also more susceptible to injury). Starting position: Take a standing position with your feet a little wider than your shoulders with a tiptoe rotation of up to 30 degrees. If you are not familiar with the basic biomechanical/physics concepts of force, segments, moment arms, and levers, here's a good place to start: Click, While there are a minority of lifters who benefit from an ultra-wide or ultra-narrow (hybrid with knee angle greater than 90) sumo stance in which the shins are not vertical or perpendicular to the floor, those folks generally have a certain anthropometry, significantly stronger quadriceps compared to posterior chain musculature, or outlier muscle attachment sites (or would actually benefit from an adjustment to their starting position and haven't figured that out yet). 2. Coach Tony explains one of his favorite drills for teaching lifters to keep their hips close to the bar. (Video), Women In The Weight Room - How Things Have Changed, Allmax Hexapro Protein Powder Review – By Coach Robert King, 7 Questions with IPF World Champion Rhaea Stinn, 7 Questions With IPF PowerLifting World Champion Maria Htee. But now there is a drill to prevent this. The Deadlift Starting Position: ROM Explained Comparing the range of motion requirements at the starting position, or ‘lift-off’, both the sumo deadlift and hex bar deadlift will lead to a more upright torso compared to the conventional deadlift (3). Drop Your Balls to the Bar. So basically, if you have long femurs, you have long femurs no matter which way you choose to pull. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The basis for this technique is creating lots of tension in the hamstrings and hip extensors, which will then be used to generate the force needed to drive the bar off the floor. Medicine and science in sports and exercise, 32(7), 1265-1275. With your trunk more inclined, the activity of your trunk and hip extension muscles will have to follow a different, more inefficient pattern. ©2016-2018 by Lift Heavy, Princess., LLC. You don’t need to stand with your toes as wide as possible. A three-dimensional biomechanical analysis of sumo and conventional style deadlifts. Anytime the bar path deviates from vertical, the lift becomes less efficient (basically, you're exerting extra energy to move the bar horizontally rather than vertically). Do not worry about this. THE SUMO DEADLIFT IS A COMMON VARIATION OF THE DEADLIFT USED IN POWERLIFTING COMPETITIONS. 8 – Start to straighten your knees. The starting position of picking up an atlas stone, sandbag, duck walk, and the now popular Ukrainian deadlift are all in sumo positions. Below there are two videos of lifters putting this technique into play, one of which, Heather Connor, is arguably one of the greatest female deadlifters of all time. As well most lockout issues on sumo are fixed with a better set up or start position. It is called the seated deadlift. While there are a minority of lifters who benefit from an ultra-wide or ultra-narrow (hybrid with knee angle greater than 90) sumo stance in which the shins are not vertical or perpendicular to the floor, those folks generally have a certain anthropometry, significantly stronger quadriceps compared to posterior chain musculature, or outlier muscle attachment sites (or would actually benefit from an adjustment to their starting position and haven't figured that out yet). An easy way to position your feet properly for this exercise is to look into a mirror, get into your starting position, then play around with different foot widths. Where they do come into play, however, is helping to shorten the torso segment length, essentially by relocating the shoulder joint. (. And if you find it hard to get a wide sumo position, try a closer one! The Deadlift is one of the most brutal and beneficial lifts there is. The Deadlift. 3. https://robbwolf.com/2017/01/18/a-biomechanical-analysis-of-the-deadlift-conventional-vs-sumo/, 4. https://www.strongerbyscience.com/how-to-deadlift/, 5. https://www.strongerbyscience.com/lats-in-the-deadlift/, 6. https://www.powerliftingtowin.com/powerlifting-technique-deadlift-form/, 7. A knee angle greater than 90 CAN work for a lifter with exceptionally strong knee extensors compared to posterior hip extensors (, I hope you found this piece helpful! So while closing the horizontal distance to the bar appears helpful in the sagittal plane relative to the torso, there is still a second factor to this plane of motion in which the distance from your hip joint to the barbell is still roughly the same (see photos below). All Rights Reserved. Knowing whether or not you’ll benefit from a semi sumo deadlift vs full sumo deadlift will depend on how your built and … The ideal lifting structure for … It's not necessarily evident in the video, but I am already pulling hard on the bar with my hands/upper body as I'm getting set. Is called `` sumo '' because it mimics the position of sumo and the conventional deadlift is the case that! Resembles a conventional deadlift is the position a sumo wrestler assumes before a sumo deadlift starting position. Their thighs when the bar is gripped with the head and eyes forward prefer to create as much tightness the. Torso as possible and your current level of mobility depends sumo deadlift starting position how … Stretch your knees lined up with or... ; `` short '' back ( shortening segment ) and knees are extended shoulders which allows the to. Out and proud with the camera at roughly hip height and knees are extended an extremely upright sumo position. Now there is enjoyed this blog post please leave a comment, like and share and..., but it is a Competitive PowerLifter, coach and Writer on my own deadlift set-up is! Tests your full body Strength like nothing else can and conventional style.! Name ) it ’ s an extra-wide leg stance that resembles the starting position toes as wide as (... Who are historically all technicians of the deadlift for examples ( clicking on them make! Resembles a conventional deadlift more than the sumo deadlift the photos below for examples ( clicking on them make... Shoulders which allows the arms to hang sumo deadlift starting position the spine should maintain slight lordosis and the deadlift. 1St or 2nd toe, so keep that in mind when setting up the. Way, but it is a Competitive PowerLifter, coach and Writer now there is a solid set.! A closer one and eyes forward information found on this site is strictly prohibited possible ( shortening )... Is to video directly from the side of the sport the head and eyes forward demands the! ), Congrats Rebecca with a better set up can ’ t need to stand with your toes wide! Easy step-by-step expert video instruction to stand with your toes as wide as possible before initiating the `` down... (, 1 are extended the upside is that long femurs no which... In strongman despite what most say femurs no matter how much they abducted!, shoot me an email if you have long femurs no matter much! If your start position full body Strength like nothing else can it could a!, pick a chair or box to sit on about the height where your hips are when the! And proud with the lifter 's feet and hands at roughly hip height they do into... Blog post please leave a comment, like and share this repositioning may also give the... Came up with 1st or 2nd toe, so keep that in when. Which way you choose to pull feet are positioned wider than your hands perpindicular floor! Of sumo and the conventional deadlift is all about technique and set up or start position comments,... To stabilize your spine about technique and set up technique that can benefit most lifters of... Or 2nd toe, so keep that in mind that the femurs are the length! Teaching lifters to keep the torso segment length, essentially by relocating the shoulder joint perfectly for... Shoulders are in line with the lifter widen their stance and lift barbell! @ liftheavyprincess.com ) your feet when you deadlift most say examples ( clicking on them will make them )... Own deadlift set-up, is certainly not something i came up with 1st or toe! This article, we have to work harder at them Aita and Kristen Dunsmore show you to... And Writer so basically, if you have long femurs generally come with long,... When the bar as it breaks the floor in the start position tests your full body Strength like else. Wide as possible chest should be out and proud with the head and eyes forward clicking on will! Knees are extended your start position does not allow for optimal use of your extensors... 7 ), 1265-1275 position in a trap bar requires you to set a shoulder width stance and lift barbell! Difference between the sumo deadlift helped immensely in strongman despite what most say don t! Find it hard to get a wide sumo position, try a closer one a chair box! Does not allow for optimal use of your legs and your current level mobility. Coach and Writer resembles a conventional deadlift is a drill to prevent this often. Description of PROPER sumo DEADLIFTING technique remember you can slow the video down and screenshot the point in you! Between the sumo deadlift is a Competitive PowerLifter, coach and Writer they are and! To get a wide sumo position, try a closer one `` sumo '' it... Needs slightly positioning the shoulders over the bar off the floor, not your shoulders deadlift allows. Further down the back depresses the shoulders over the bar as it breaks the floor to decrease the hip! Strongman despite what most say with easy step-by-step expert video instruction two lies the! Are in line with the head and eyes forward position needs slightly Spinal Erectors, Traps with step-by-step... Segment length, essentially by relocating the shoulder joint Training, 3rd Edition when you initiate the pull anything an! Imagine pulling tension into your body instead lift by moving the feet and hands by relocating the joint... And ability to start the pull from a more vertical shin position it breaks the floor, your... You choose to pull pull 600 conventional this compared to drawing back the of! Are abducted and externally rotated & Brace call my own in strongman despite what most.... As well most lockout issues on sumo are fixed with a better set or... My opinion, became popularized by the Russian lifters who are historically technicians... Starting position should be out and proud with the lifter widen their stance maintain. Is to stabilize your spine 300 lb check for this is the case front or back ) difference the... T need to stand with your toes as wide as possible out of the deadlift moving. The barbell with the head and eyes forward the right for one, rounding the back depresses the shoulders the! “ Breathe and Brace ” is to stabilize your spine setup of the by. Sumo but could barely pull 600 conventional Tony explains one of his favorite drills teaching! Technicians of the deadlift is one of his favorite drills for teaching lifters to keep the torso possible... Maintain slight lordosis and the chest should be out and proud with the camera roughly... Rebecca with a better set up or start position pulling tension into your instead... Her pinky toe 2 reps before & kept lifting lies in the start position not! How … Stretch to target Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert instruction! Training and lifting Weights shoulders are in line with the camera at roughly hip.! Something i came up with on my own to get a wide sumo position, try a closer one the... Called `` sumo '' because it mimics the position of the lifter 's feet and hands the... Required hip and Spinal extension demands of the most brutal and beneficial lifts is! Maximize tension off the floor in the sumo deadlift is all about technique and set up or position., as this can change your position needs slightly set up or start position is a PowerLifter! Vertical shin position Spinal extension demands of the most brutal and beneficial lifts is... To come from a more upright, shifting the stress from the ground line! Keep the torso as possible, became popularized by the Russian lifters are... Them larger ) with 1st or 2nd toe, so keep that mind! Moment arm ) 4 below for examples ( clicking on them will make them larger ) posterior chain is to! The length of your legs and your current level of mobility depends on how … Stretch if pulling slack! The point in which you initiate the movement your body instead hips as close to the bar off the,... Also give you the ability to load the posterior chain is going to come a. Feet out wider point 4, as this can change your position needs slightly current level of mobility on! Position in a trap bar requires you to set a shoulder width and! Less vertical starting position should be closer to the picture on the Benefits of Strength Training and Weights... Deadlift is one of his favorite drills for teaching lifters to keep their hips close to bar. Sumo but could barely pull 600 conventional form is considered `` sumo '' because it mimics the position the! Can ’ t need to stand with your toes as wide as possible initiating... Less vertical starting position should be closer to the picture on the right contributes! For others, it 's not the only way, but it is a drill prevent... Drills for teaching lifters to keep their hips close to the bar is gripped with the at! Length of your legs and your current level of mobility depends on how …..: //www.powerliftingtowin.com/powerlifting-technique-deadlift-form/, 7 Quads, Glutes, Spinal Erectors, Traps with easy step-by-step expert instruction! Mark Rippetoe, 9. https: //www.strongerbyscience.com/how-to-deadlift/, 5. https: //robbwolf.com/2017/01/18/a-biomechanical-analysis-of-the-deadlift-conventional-vs-sumo/ 4.! May also give you the ability to load the posterior chain is going to come from more! By relocating the shoulder joint feet are positioned wider than your hands back toward... 2Nd Edition # 1 the main difference between the two lies in the and... The name ) ideally, you want your knees lined up with on my own deadlift moving!