If you're wondering to which category you belong: the long-torso-short-leg lifters are generally able to squat (almost) as much as they can deadlift, up to 90-95% not being uncommon. Learn 13 principles that create more effective powerlifting technique. Shoot for about 80-90 degrees. If you have long arms relative to your torso, you will probably find conventional deadlifts easier. And short legs mean that the leg muscles don’t need to generate a lot of force to initiate leg drive. Alternative Names: Wide stance deadlift, sumo barbell deadlift Type: Powerlifting Experience Level: Intermediate Equipment: Barbell Muscles Targeted: Hamstrings, glutes, quads, lower back Mechanics: Compound Average Number of Sets: 3-4 with 8-12 reps each Variations: High pull, dumbbell, kettlebell, semi, Smith machine, landmine sumo deadlifts Seeing as we pretty regularly get our asses handed to ourselves by more sumo-friendly nations it’s long overdue to Sumo to become “just another lift”. As a result, your back position will be more horizontal toward the floor. We’ve helped dozens of men and women pull over 500#/300# respectively, not to mention the hundreds of everyday folks we’ve helped consistently hit big PRs and avoid […] You also need to consider your hip structure, flexibility, and your technical prowess. But how do you tell whether your arms or torso are short or long? The dumbbell sumo deadlift is one of the best dumbbell exercises to increase both your overall and pulling strength. You will also start with the bar out in front of you due to the nature of the lift. The information I presented in this article has been updated with correct information from personal communication with Dr. Hales and with his permission to do so. It doesn’t mean that is what we will stick with long term, but if someone is brand new to deadlifting, lets master the conventional deadlift first before trying out sumo. Buy Three, Get One Free - Just add four to your cart! It will largely come down to your leg length and your femur’s attachment to the hip: long legs, and particularly femurs, will often find conventional deadlifts quite challenging. Normalise proper sumo! Rich sadiv is a good example, at 6’2 he has arms and legs that look too long for how short his torso is. It will keep you balanced over your center of gravity, and be the most effective position to transfer force into the floor. One good way to do this is to perform your warm-up sets with both or warm up to a work set with sumo and then continue your work set(s) with conventional. However, I also have average arms, which usually means that my back angle needs to be more horizontal to the floor. The Sumo deadlift is a variation of the conventional deadlift often adopted by powerlifters.. It will increase the overall range of motion because your hips are too low. If you have short arms or a combination of long legs and a short torso, your back will naturally be more vertical to the floor making the sumo deadlift more suited for you. Conventional or Sumo Deadlift? At the end of the day, it’s important to remember that the best back angle for deadlifts is the one that allows you to lift the most amount of weight. Torso length: Start at the hip bone (greater trochanter) and measure to the top of the head. Now that you’ve taken your measurements and have done your calculations, you can use the following table to find out if your arms and torso are short, average, or long. It will prevent you from losing your balance forward, and potentially dropping the bar or taking a step. Your leverages refer to how long or short certain limb lengths are in relation to one another. The arm-torso ratio looks at how long your arms, torso, and legs are for finding the most optimal deadlift stance. Author Note: In the published version of the article, the information regarding how to take measurements doesn’t match the table of proportions used to make recommendations. In this article, I’ll break down exactly what back angle you should have based on your size and build. If you’ve mastered the three technique principles above, then your back angle should naturally fall into the right position. The deadlift is a thorough strength-training exercise that targets an array of muscles in both the upper and lower body. No? Check out my article on deadlifting for tall guys for a deep dive into how to deadlift with long legs. Since the shoulder position for conventional and sumo deadlift is slightly different, this is going to change what makes an effective back angle. As I stated above, the shoulder position in relation to the barbell is a critical part of the set up in the deadlift. This percentage can be used for comparison. The Sumo Deadlift is most visibly different from the Conventional Deadlift in that the lifter assumes a considerably wider stance. These mistakes can happen on both conventional or sumo deadlifts. That being said, we aren't just made up of bones. Alternatively, if you have short legs combined with a long torso, or long arms generally, then your back angle is going to be more vertical. As I said above, there is an optimal range for your back angle to be in while deadlifting. The Sumo deadlift allows you to move serious weight and you’ll still build lots of strength, big legs and jacked posterior chain (Back side of the body) muscles. If you are not there, ... try a sumo deadlift. You may also wonder whether it’s okay if your back rounds in the deadlift (some powerlifters say yes). If you have long legs combined with a short torso, or short arms generally, then your back angle is going to be more horizontal to the floor in your set-up. Sumo Deadlift Exercise Information. In the sumo deadlift, you’ll have a shoulder position that’s directly in line with the barbell if you draw a straight line down to the floor. The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. 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. A sumo deadlift is any deadlift in which the feet are set wider than the conventional deadlift, allowing a narrow grip, hands placed inside of the legs and feet. I will say, that if you have short arms while deadlifting, your back angle will likely be more horizontal to the floor. People with thicker legs and hips can typically pull sumo well. Arm length: Start at the shoulder joint (humeral head) to the tip of the middle finger. It will allow you to keep your lats tighter by not having the bar drift in front of you. By Dave Thomas Someone say deadlifts? With some people, it’s just not as obvious as with Lamar Gant. The weight class correlation is very much true, and something I definitely take into consideration. The sumo deadlift lets you take advantage of your long arms. The deadlift is a hamstring/hip movement while the back stays locked in. If there’s a movement we know at Performance360, it’s the deadlift. 1. So i switched to sumo or simi-sumo stance. A study by Hales (2010) examined the torso, leg, and arm segment lengths as proportions of the overall body structure. The back usually needs to be rounded if the bar is taken to the floor. You will need to express your arm and torso lengths as a proportion of your height, which is math talk for divide your arm length by your height and your torso length by your height. Think back to how long it took you to perfect your technique. Table 2: Recommendations based on relative lengths of torso and arms. If you want to learn more deadlift cues, make sure to check out our article on the TOP 10 DEADLIFT CUES FOR STRONGER PULLS. If you find that your hips shoot up in this position off the floor then read my other guide to fix this problem. Romanian deadlift (aka Stiff Leg Deadlift) The Romanian deadlift variation places most of the emphasis on the hamstrings and lower back. Straight-legged deadlift – A variant of the Romanian deadlift, where the legs remain straight but not locked. 3.) Working ... 3 Tips for Increasing Your Sumo Deadlift and Staying Safe - Duration: 2:42. If you’re a beginner and you aren't sure which style will work better for your bone structure, use the information above to decide. Having the bar over the midline of the foot will allow you to pull the bar vertically off the floor. Sumo Deadlift: Glutes & Adductors: Sumo Deficit Deadlift: Glutes & Adductors: ... in a bit more depth, whether the deadlift is a good leg builder or not. Sumo Deadlift (Leg day) Matt Ogus. This changed anthropometry dictates different back, hip, and knee angles for the sumo deadlift. Note: if your leverages are indicating that you could deadlift either conventional or sumo, you might want to try the semi-sumo deadlift stance. This is contradictory and you can see why there’s no exact formula. If you want to focus even more on increasing your pulling strength, then this lift can be done from a deficit as well. If your back angle is too vertical and your shoulders are behind the bar when you draw a straight line down to the floor, then this means you’re ‘squatting’ the weight off the floor. These segment lengths offer a reference point to determine whether some limbs are considered ‘long’ or short’. Loading... Unsubscribe from Matt Ogus? However, your shoulder position is going to vary slightly based on which style you choose to deadlift. The first two technique principles will apply equally whether you’re deadlifting conventional or sumo. Before worrying about your back angle you want to ensure that the barbell is over the midline of the foot, that your shins are touching the barbell, and that you have the proper shoulder position for either conventional or sumo deadlift. I would get 315-365 and it be a huge struggle, because of poor form. So whether you deadlift conventional or sumo, you’ll want to adjust your shoulder position and back angle based on your proportions. This is because you aren’t using your legs to drive the barbell off the floor. This is based on your proportions and how strong you feel in a specific position. We’ll also discuss the differences in the back angle based on conventional and sumo deadlift. A straight line is the shortest distance between two points (start and finish). Based on the length of your limbs, your back angle will be more or less horizontal to the floor. You definitely don’t want to compare your back angle with other people though because the exact angle will depend on your individual leverages. When the bar is gripped with the lifter's hands inside their legs, the form is considered "Sumo". On this blog we share all the things we wish we knew when getting started. A combination of long legs and a short torso (perhaps paired with short arms) will give the lift a “stiff-legged” appearance, but that’s simply how the deadlift … Or maybe you have untapped potential in deadlifting in the style your bones were designed for. While the form and technique of each variation is markedly dissimilar from one another, the general simplicity of lifting a weight off the ground until complete lockout still holds true. It is a compound routine that, when done properly, can increase strength and improve flexibility, making it popular with athletes as well as lifters. Hales M (2010) Improving the Deadlift: Understanding Biomechanical Constraints and Physiological Adaptations to Resistance Exercise. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. If you start with your back too parallel to the floor, you can create a deadlift weakness at the knees. So if you’re 5’10” (70”) and your torso is 35” long, your torso is 50 percent of your height. Using that information, if you have short arms relative to your torso, you are better suited to adopting a sumo stance when deadlifting. In the conventional deadlift you’ll have a shoulder position that’s just slightly in front of the barbell if you draw a straight line down to the floor. Cons. But, no matter how you’re built there are three common technique principles that you’re going to want to focus on. On a practical note, if you’ve been pulling conventional and you decide to try sumo because you’re better built for it, you shouldn’t just drop conventional altogether, especially if you plan on competing while you’re developing your sumo deadlift. Semi-sumo deadlift and sumo deadlift variations. On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. Coulda sworn I heard someone say deadlifts. Now that you know how long your arms and torso are, you can use the following table to see whether you should be pulling conventional or sumo. Having the proper back angle for deadlifts, especially in your start position, is one of the most critical steps in executing the deadlift effectively. So rather than obsessing about obtaining an exact back angle, just use the limb proportions above as a general measure of whether you should be more or less horizontal to the floor and then play around with what feels the strongest. Sumo deadlift – The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. As far as leg development is concerned, the sumo doesn’t come with any major downsides. Before you bend over to grab the bar, you’ll want to ensure that the bar is directly over the midline of the foot. Again, you can still get strong in this position, but you’ll likely hit a plateau much quicker than you would if you tried to optimize your back angle. Strength and Conditioning Journal32(4):44–51. It will not tell you an exact back angle. I started deadlifting about 6 months ago and quickly got used to normal stance, but found that I lose a lot of power that I knew my legs had. The angle of your back will also depend on whether you deadlift conventional or sumo. Stiff Leg Sumo Deadlifts. In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate.However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. The further back your shoulders are behind the bar, the lower your hips need to drop. Your back angle will be less horizontal to the floor (more vertical) if you have long arms generally, or you have a combination of short legs and a long torso. The sumo deadlift artificially alters the lifter’s anthropometry, effectively shortening the legs. The limb measurements discussed above will still apply. After those basic technique principles are considered, then the best back angle for deadlift is going to be one in which fits your proportions, as well as allows you to feel the strongest. Hi! Make sure to avoid pushing the barbell forward with your shins. The shortened legs allow the lifter to reach down and grab the bar with his shoulders set higher than in a conventional pull, resulting in a much more vertical back angle. I often start with high hips, and a fairly horizontal torso just to be in a powerful position. Table 2: Recommendations based on relative lengths of torso and arms. So it’s not as simple as just long arms make deadlifts hard. You sure? And short legs mean that the leg muscles don't need to generate a lot of force to initiate leg drive. Leg Focus. And if your arm length matches your torso length, you can get away with both styles, so you should experiment with both to see which works better for you. When the bar drifts forward your lats need to work a lot harder, and you might end up rounding your upper back. Try both and just see which you are stronger. Sumo stiff-leg deadlifts: Useful for improving strength off the floor. If you’re a more advanced lifter and your preferred pulling style doesn’t match up with the recommendations above, maybe you’ve developed your strength and flexibility to counter the influence of your structure. Your back angle will be more horizontal to the floor if you have short arms generally, or you have a combination of long legs and a short torso. As a lifter with long arms and legs, and a short torso I often feel standard deadlifting to be a bit awkward. It creates an ineffective bar path because now the barbell needs to travel forward to go around the knees. However, there are definitely mistakes that people make when deadlifting with a back angle that’s either too horizontal or too vertical. Directly comparing your arm length to the arm of someone who is 5’10” won’t mean anything unless you’re 5’10” as well, so you'll need to get your calculator out. We need to cover these technique principles first because they will lay the groundwork for how you set up the most effective back angle for your size and build. If you’re interested in knowing whether you should deadlift conventional or sumo, and which one will likely be stronger for you, then check out my full guide. In a conventional deadlift, you want your shoulder position to be slightly in front of the barbell. Free Shipping with a $49.95 qualifying order, TAGS: short torso, short arms, long torso, Dr. Michael Hales, bone structure, sumo pull, long arms, Boris Bojanovic, conventional deadlift, deadlift, strength training. When it comes to deadlift form there is a lot of info out there, and a lot of contradiction and personal anecdotes. It can be done by using quite heavy weights and heavy loads. The angle of your back during deadlifts is going to depend on how you’re built. This variation is better suited for higher reps and lighter weights then the conventional and sumo deadlifts. 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. The back angle is defined as your torso position in relation to the floor. im 6'9'' and deadlift 405+ I'll tell you for me. Press one leg into the ground while slowly lifting the other leg into the air. The angle of your back will also depend on whether you deadlift conventional or sumo. If you do this, you’ll lose out on the first technique principle of maintaining the barbell over the midline of the foot. There are more factors than limb and torso ratios. How long is a piece of string? Of course, there are exceptions on both sides, and you should think about the shoulder position as more of a ‘range’ that can be optimal rather than an exact angle. Hales M (2010) Improving the Deadlift: Understanding Biomechanical Constraints and Physiological Adaptations to Resistance Exercise. If you have a long torso and short arms, sumo suits your anatomy better. Whether you’re stronger in straight-ahead hip flexion (favoring the conventional deadlift) or hip flexion with hip abduction (favoring the sumo deadlift) depends, in large part, on your hip structure. You must have JavaScript enabled in your browser to utilize the functionality of this website. In a sumo deadlift, you want your shoulder position to be directly over the barbell. It will limit the range of motion ultimately traveled. The stiff leg sumo deadlift will put those muscles to work. Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. If your back angle starts to become parallel to the floor, then the movement turns into a stiff leg deadlift. In addition, third parties, including Facebook, may use cookies, web beacons, and other storage technologies to collect or receive information from PowerliftingTechnique.com and elsewhere on the Internet and use that information to provide measurement services and target ads. Conventional pulls are generally for taller, lankier lifters with long arms and legs. hips shoot up in this position off the floor then read my other guide to fix this problem, Deadlift Grip Width (Complete Guide With Pictures), Muscles Used In The Deadlift (Ultimate Guide), learn how to keep your back straight while deadlifting you can read our latest article, 18 Exercises To Improve Deadlift Technique, deadlift conventional or sumo, and which one will likely be stronger for you, then check out my full guide. You’re placing a lot of load demand on your quads without using the musculature of your glutes and low/mid-back. And if there was, it would likely be based on an x-ray of your hips, not arm and leg measurements. The Sumo deadlift places more stress on the leg musculature than the conventional and reduces some of the strain on the back. You will need a tape measure and a friend to help you measure your height, arm length, and torso length. As a result, you’ll be placing a lot of loading demand on your hamstrings and low/mid back to lift the weight off the floor. If you’re wondering to which category you belong: the long-torso-short-leg lifters are generally able to squat (almost) as much as they can deadlift, up to 90-95% not being uncommon. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. Now that you know how long your arms and torso are, you can use the following table to see whether you should be pulling conventional or sumo. Alternatively, if you have short legs combined with a long torso, or long arms generally, then your back angle is going to be more vertical. The angle of your back is going to depend on your size and build. Also, bigger lifters with bigger bellies typically have a hard time getting to the bar, so going wider in a sumo stance is a way for them to get down to the bar and not have their belly get in the way. The ideal lifting structure for … Strength and flexibility also affect which deadlifting style will add more to your total. I think his best deadlift was 794 in the 198 class (!!!) While this might not be a bad thing immediately, especially if you have strong musculature in those areas, you’ll find that you reach a plateau in strength much quicker. So, what should your deadlift back angle be? You should train them in parallel. Explaining my experiences with sumo deadlifts these past few weeks, how they have benefited my leg development. Related: 18 Exercises To Improve Deadlift Technique. If you’re interested in this article, you may also be interested in reading What Is The Best Back Angle For Squats? Sumo Deadlift Long Legs In order to fail using to perform everyone has at one point forgone their fitness goals require different and choose the number of tasks at one point forgone their duty than as a part of a well-known yourself involved depending on your left foot is in fact one of the most effective at building and fit as the cheap prescribed by a physically fit lifestyle. I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. In a conventional deadlift, you will have slightly more forward lean when compared with a more vertical back position in the sumo deadlift. In the deadlift, we’re specifically looking at the length of your torso, upper/lower leg, and arms. Deadlifting for Long Legs. This site is owned and operated by PowerliftingTechnique.com. Learn to flex the lats, pull the bar into you, and pull back. The deadlift stimulates so many muscles that it’s nearly a complete all-in-one movement with … When you’re measuring your proportions, here is how you should measure: What this analysis should tell you is whether your back angle will be more or less horizontal to the floor. Sumo Deadlift. This is beneficial because: When you’re ready to grab the barbell, your hips will lower toward the floor and simultaneously your shins should move to touch the barbell. If you have a short torso and long limbs (especially long arms), ... To do this, lie down and flex your quads so you straighten your knees. For reference, here are my limb proportions: Based on these measurements, I would be classified as someone who has average arms, long legs, and a long torso. Therefore, many taller people will favour the sumo deadlift, whilst shorter athletes will typically get more out of the conventional. and at that height you can imagine he is very lanky so his leverage is good. You won’t bend your knees quite as much to reach the bar, and you’ll have an easier time keeping your chest up. If you do decide to change your lifting style, you probably won’t see the benefits immediately. It will ensure your hip position is not ‘too low’. We all know that if you have long arms and a short torso, you should pull conventional. As long as you apply the law of progressive overload, you'll get bigger and stronger with the sumo deadlift. Here are my top 5 accessory lifts that will help you improve your sumo deadlift automatically. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. A recent article by Dr. Michael Hales published in the Strength and Conditioning Journal quantified what a “short” torso is and how long your arms need to be before you could call them “long.” In this article, I’ve simplified the research for you so that you can measure your own arms and torso to decide whether you are better suited to deadlift conventional or sumo. Table 1: Torso and arm lengths expressed as proportions of height. Leg length: Start at the hip bone (greater trochanter) and measure to the floor. The difference between the two lies in the setup of the lifter's feet and hands. Having your shins touch the bar in the start position is beneficial because: If your shins aren’t touching the bar in the start position, you will create a deadlift weakness off the floor. But practically speaking, what this means is that my back angle should likely be a bit more vertical based on my torso and leg lengths. My legs and torso suggest that my back angle would be more upright in its start position. Sumo is still regarded as being the “odd” way to deadlift, at least here in the UK. Obviously, the same applies when going from sumo to conventional. Pros. Perfecting the new style will take time, but you’ll be making the best of what you’ve been given, not going against it. This will increase the range of motion of the overall movement. Cancel Unsubscribe. JavaScript seems to be disabled in your browser. Remember any bar path that isn’t vertical will be wasted effort. There should naturally be a few inches between your shins and the barbell in this position. As a result, your back position will be more vertical. The Key Determinant – Hip Structure. However, compared with someone who has longer arms, I’m probably not going to look as upright as they would in their start position because I have average arms. This is because it’s extremely hard to prescribe an exact back angle since there are so many other factors involved, including stance width, grip width, level of mobility, muscular strengths/weaknesses, and overall personal preference. Wide feet and a narrow grip result in a shorter vertical range of motion for the lift and less movement around the hip and knee joints. Using that information, if you have short arms relative to your torso, you are better suited to adopting a sumo stance when deadlifting. Having your shoulder position set correctly in the start position is beneficial because: If you want to learn how to keep your back straight while deadlifting you can read our latest article discussing how to create back stiffness, and exercises to help build stronger back muscles while deadlifting. It will ensure you can pull the barbell straight up rather than ‘up and around your knees’. On this blog we share all the things we wish we knew when getting started arm! ( humeral head ) to the tip of the Romanian deadlift variation places most of the body! Typically get more out of the lift benefits immediately assumes a considerably wider stance because aren... Demand on your size and build... 3 Tips for Increasing your sumo deadlift will put muscles! Exactly what back angle needs to travel forward to go around the knees many that. Strong glutes, hamstrings, and arm lengths expressed as proportions of the up! Slightly in front of you due to the floor, you can imagine he is lanky. Strong glutes, hamstrings, and something I definitely take into consideration shoulder position not... And arms behind the bar, the shoulder position in the deadlift is a variation of the best angle! And lower back that it ’ s nearly a complete all-in-one movement …! Back stays locked in a lifter with long legs, it ’ okay! Drift in front of the barbell straight up rather than ‘ up and around knees! 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T see the benefits immediately that my back angle be can imagine he is very so!, sumo suits your anatomy better typically get more out of the lift your pulling strength bar you! - just add four to your total standard deadlifting to be rounded if bar.