The positioning of your legs and the wide stance when executing the sumo deadlift is similar to a squat/lunge kind of exercise, which is a movement that is known to isolate these muscles. A move that blurs the line between the Squat and the Deadlift is the Sumo Squat/Deadlift because it can be either based on how much hip hinge or knee flexion you use. Check out my article on the SEMI-SUMO DEADLIFT, which might allow you to find a better start position based on your individual leverages. Stiff-Leg Sumo Kettlebell Deadlift The stiff-leg sumo kettlebell deadlift is a killer for working your hamstrings and glutes. SLDL vs sumo deadlift for hamstrings and glutes? Kettlebell Sumo Deadlift. 4-Sumo Deadlifts Hit the Quads and Glutes a Little Better! The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a … Sumo Deadlifts are more hip dominant than Conventional variations and consequently train the glutes and hamstrings to a much greater degree. While there are other exercises that focus more on the glutes, we’re talking deadlift vs squat today. You use your quads, glutes, and adductors more in the sumo deadlift and less hamstring and back. Primary muscles worked during the sumo lift are glutes, hamstrings, quads, back and traps. It sounds like this technique would be similar to the sumo deadlift, but that is not quite the case. If your goal is to set brag-worthy PRs, then sumo or conventional deadlifts will have a greater payoff than trap-bar deads. How to Executing Exercises SUMO DEADLIFTS & KNEE BANDED GLUTE BRIDGE & LATERAL BANDED WALKS HOW TO SUMO DEADLIFTS. In this post, we’ll be reviewing 9 of the best glute strengthening exercises, and if you work on incorporating some of these accessory lifts into your programming, you can bet on them helping you increase your squat & deadlift maxes, too. You won’t bend your knees quite as much to reach the bar, and you’ll have an easier time keeping your chest up. But How? In order, the hip extension exercises with the highest glute activation are the kneeling squat (67%), deadlift (55%), sumo deadlift (52%) and Zercher squat (45%). In general, the conventional deadlift uses more spinal erectors and hamstrings, while the sumo deadlift uses more quads and glutes. Conventional deadlifts work your posterior chain while trap bar deadlifts train the quads. This is particularly true just off the floor to about knee height. Choosing between the two depends on your training goals, experience, and … Both strengthen the muscles of the legs and glutes, but they do activate slightly different muscle groups. Sumo Deadlift Vs. The sumo deadlift will also be better for those with longer legs. Think about it. I always had trouble recruiting the glutes during deadlifts and this video helped me a lot. There are an array of deadlift variations that can be performed for a number of different goals. Those are good solutions for people who lack the mobility to do conventional deadlifts from the floor, but most of us can learn to deadlift from the floor. A word of caution: I wouldn't advise putting all the huge movements in the same workout. Don’t sumo deadlifts require less hip extension torque? Sumo Squats; Just like the dumbbell deadlift, sumo squats benefit the hamstrings, core, and quadriceps along with the gluteus maximus. Sumo deadlift The sumo deadlift is a compound movement in which the feet are set in a wide stance with toes pointed out and grip is placed inside of the legs. All deadlifts target the same primary muscle groups—the glutes, hamstrings and lower back. Pros. The sumo deadlift is a modification of the standard deadlift and shouldn’t be confused with the squat.