Routine for improving hip mobility for sumo deadlifts?

Asked by: Ecuamega Hardiman

The key to a good sumo stance is having adequate hip external rotation and hip abduction.

…

Here are my top 10 exercises for increasing your sumo deadlift mobility:

1. Foam Rolling.
2. Banded Lateral Walks.
3. Tactical Frog Stretch.
4. Clamshells.
5. Pigeon Stretch.
6. 90/90.
7. Banded Hip Internal Rotation.
8. Half Kneeling Rock Back.

Does sumo deadlift work hips?

Builds Glutes and Quadriceps Strength



With the feet, hip, and knee angle used in a sumo deadlift, the quadriceps and glutes are activated more than during a conventional deadlift.

How do you strengthen your hips for deadlifts?

Yeah I'm moving my pelvis to square up so this is the thing I'll see a lot people try and still lunge this way where I want you to keep neutral hip sternum centered with the midline of the pelvis.

How can I improve my deadlift mobility?

Banded hip distractions, lateral lunges, 90/90 hip stretches, and really any external rotation stretch or exercise can be a great addition to your pre-deadlift mobility routine.

What exercises increase sumo deadlift?

7 Supplemental Exercises to Build the Sumo Deadlift

• Stiff Leg Sumo Deadlifts. The deadlift is a hamstring/hip movement while the back stays locked in. …
• Rackable Cambered Bar Good Mornings. …
• Sumo Deadlift from 1-Inch Deficit. …
• Suspended Good Mornings. …
• Front Squats to a Low Box. …
• Deficit Deadlift (conventional) …
• Romanian Deadlifts.

How do you open hips for sumo deadlift?

Being the hip what we need to try and do is as the as we pull slack out of the bar. We need to drive our entire back and hip into the bar whilst opening the knees up. So into abduction.

Why does sumo deadlift hurt my hips?

One factor that can contribute to hip pain when performing sumo deadlifts is soft tissue quality. Poor soft tissue quality in the areas of can be a contributing factor to hip pain due to the mobility demands of a sumo deadlift.

How do you improve hip flexibility?

Hip Rotator Stretch

1. Cross your left leg over the right. Your left ankle should lay across your right thigh.
2. Using your left hand, gently push down on your left thigh until you begin to feel resistance.
3. Tilt forward at the hips. …
4. Hold this position for about 30 seconds, then repeat on the opposite side.

Are deadlifts bad for hip flexors?

As much as I’m a fan of squats, deadlifts, cleans, and lunges, none of these exercises actually strengthen the hip flexors into their shortened position (above 90°). Here are some exercises you can try to strengthen your hip flexors.

Do sumo deadlifts grow glutes?

The sumo deadlift, for example, requires a wider stance but follows a similar movement pattern. Like the standard deadlift, this exercise engages all the major muscle groups. It’s particularly effective for the quads and glutes, but it also targets the adductors, hamstrings, traps, erector spinae, and core muscles.

What exercise compliments deadlifts?

Swings, snatches, good mornings, Romanian DL, Zercher squat, front squat (barbell or kettlebell), one arm kettlebell press, pull-ups, farmer’s walk, goblet squat.

Can sumo deadlift increase conventional?

Yes, absolutely. The conventional deadlift is a great accessory movement to the sumo deadlift as it trains patterns of the hip hinge that many times are neglected if sumo is the only stance you pull in. Adding in conventional deadlifts to supplement your sumo deadlift can: Help build lower back strength.

Why is sumo deadlift so hard?

Are Sumo Deadlifts Harder? Sumo deadlifts are a harder deadlift variation for those who have limited hip mobility and are weak through the quads. The sumo deadlift moves slowly off the ground and so it requires lots of tension to be harnessed through the legs when compared to conventional.

Why is sumo harder than conventional for me?

It’s possible in the long term that might turn into your stronger stance but you just need to spend more time doing them. Sumo deadlifting requires more hip and glute strength and conventional deadlifting requires more hamstring and lower back strength.

Why is my conventional deadlift stronger than sumo?

Doing the Hard Things



Conventional deadlifts are harder than sumo deadlifts. It’s harder to keep the back flat, it’s harder to extend the hips, and the bar must move a longer distance.

What body type is best for sumo deadlift?

Ideal Body Type: Those with long limbs and a short(er) torso are generally best suited for the Sumo Deadlift. Their long arms will reduce the total range of motion and the wide stance will inhibit their knees from blocking the bar path on the way up.

Which deadlift is the hardest?

When looking at the demands of the sumo and conventional deadlift, there are only two major differences.

• Sumo deadlifts are harder on your quads. …
• Conventional deadlifts are harder on your spinal erectors off the floor.

Is sumo easier off the floor?

The sumo deadlift is an interesting lift because for most people, when properly executed, the sticking point in the sumo pull is right off the floor. This can make it a difficult lift to analyze in terms of technique, because you don’t get to see much happen when the bar doesn’t even break the floor.

Should tall guys sumo deadlift?

I don’t mean that you can’t deadlift using those other styles occasionally, but your main deadlifting stance should be conventional.



1. Deadlift Using The Conventional Stance.

Should I train both sumo and conventional?

Woolam: I have personally found it to be incredibly beneficial to be proficient at both sumo and conventional. I feel it’s important for all powerlifters looking for a bigger deadlift to practice both styles. In most cases, the two styles will most likely have a gap between them.

What is the heaviest sumo deadlift?

1001 lbs 9.6

The heaviest one repetition sumo deadlift is 454.318 kg (1001 lbs 9.6 oz) and was achieved by Chris Duffin (USA) at Kabuki Strength Lab in Clackamas, Oregon, USA, on .

Why do people not like sumo deadlift?

Common Reasons Why People Dislike Sumo Deadlifts



First, and probably the biggest issue folks have is the different range of motion when compared to conventional styled deadlifts. The second issue stems from the sumo not being fair because it’s a different movement compared to the conventional.

Is sumo deadlift easier?

Is sumo deadlift easier than the conventional deadlift? Sumo deadlifts are generally easier for longer-limbed, shorter-torso lifters who have good hip mobility and a good foundation of technique with the conventional deadlift.