Semi-Sumo Deads

[blut wump]

I use Conventional style for deads and have done so for the whole of the past 12 months. Today I tried some semi-sumo for a change and to see how much easier it was. Hmm...

I started with my typical warmup of 1 plate for 10 reps conventional and then went for 5 semi-sumo. It was hard work. Next I did 2 plates for 8 conventional and the 5 reps on semi-sumo were very hard. I went to three plates conventional which were still a breeze but the bar wouldn't leave the floor semi-sumo. I tried again with a lot more effort and managed the intended five reps. I did another three sets conventional, not wanting to upset myself.

Has anyone else tried going from conventional to semi-sumo with similar experiences? I guess it's just a matter of acclimatizing to the lift but I never expected it to be way harder than a conventional dead. Maybe my form was very wrong.

 

[bignate73]

if your hips arent really used to it, you'll be quite surprised at the difference. i periodically do some lighter sumos after conventionals, and its humbling...

 

[TheOak84]

are these similar to russian deads?

i used a wide stance, toes out about 20 degrees, and legs straight back flat. major lower back stimulation and hips as well.

or are sumos where you bend at the knees as well as the back, as opposed to keeping the leg straight?

either way, i tired 225 3x3, which was super light, so i did 245x3, 275x3 and i was pretty much done. i did it last, inplace of stiff leg deads, ill try it first next time

 

[Jim Ouini]

Not sure if you remember but SS used to be old style. Then I switched to conventional because I heard it was functionally just a better lift.

I think the main difference for me is there's more of a 'squatting' feeling getting the bar off the ground and it feels like there's less to locking it out since my hip isn't flexed as much. Whereas conventional my lower back is the weak link.

IIRC, I think I felt my quads and abductors more in SS, and hams and glutes more in conventional, probably due to more hip extension. Or it could just be in my head.

Probably nothing you didn't already know. In any case, I'm going to do some light deads today and mess around with both stances just for fun.

 

[blut wump]

I felt it in my glutes and hips. When I decided that the three plates were not going to be my master, I brute-forced the bar up by using more lower back. It's great for me to know that I've strengthened my lower back so much over this past year.

What I'm currently wondering is whether working SS deads will do good things for my glutes and hips which will then carry over to my squat.

 

[bignate73]

and make your jeans fit tighter too....

 

[Jim Ouini]

Yeah I read that typically sumo is more glutes and hips, conventional is more lower back. I think I felt more leg stuff going on since I had a relatively wide stance and I had that pushing out feeling.

As far as SS actually helping my squat....my squat sucks regardless of my deadlifting style

FWIW, I remember from Starting Strength that Rippetoe says one way to work the legs in case squats can't be done due to knee injury is to sumo dead.

 

[araiber]

For my dead day, I warmup with 185 10x, conventional.
Then I do 225 sumo 8x, 225 8x conventional, and then 225 behind the back deadlifts. Its great to hit all sorts of different parts in 1 exercise.

 

[bignate73]

you could start doing Zercher Squats too. those are great for helping your hip strength, as well as your upper back static strength.

 

[Guinness5.0]

To your orignal question, I tried sumos once and stopped at 275 I think. Very different after years of conventional. My balance was screwy too.

 

[blut wump]

For my dead day, I warmup with 185 10x, conventional.
Then I do 225 sumo 8x, 225 8x conventional, and then 225 behind the back deadlifts. Its great to hit all sorts of different parts in 1 exercise.

I used to do hack squats (behind the back deads) a lot. A strangely satisfying exercise.

 

[Jim Ouini]

OK I tried some today - felt it in my hams primarily

First I did some conventional's with 225 for 10 x 2, with my light mini band. Then I did 2 sets SS style - took awhile to get used to, different muscles definitely at work there.