If you’re looking for answers to the question, should tall guys sumo deadlift? Read on to find out. The deadlift is probably the most famous strength training exercise out there. It targets a lot of muscles, requires no equipment, and can be done anywhere.
As such, it’s an excellent go-to exercise for strength training. It is often approached in a very standard: from a standing position with the bar starting on the floor.
However, as with any other type of training, there are lots of different ways you can adapt or alter this exercise to make it more challenging or suitable for your needs.
If performed incorrectly, the deadlift can place tremendous stress on your lumbar spine, place you at high risk for injury, and limit your ability to train for future lifts like the squat or lunge. That’s why it’s so important to understand what makes an exercise dangerous, and how that risk can be mitigated.
Even among so many variations of the deadlift, some are safer than others. Some lifts carry a higher risk of injury than others regardless of your height or proportions.
As with all weightlifting activities, there is always a risk of injury. But if you’re tall and have a longer lumbar spine—and therefore a greater risk of back problems—then sumo deadlifts may not be right for you right now.
The sumo deadlift is performed with a wide stance and with bent knees from the start. If you’re a tall guy, you might struggle with sumo deadlifts. This is simply because being tall makes it hard for you to bend down enough to get a bar into your thighs before lifting it back up again.
However, this doesn’t mean that tall guys can’t do it or that there are no benefits associated with doing so. In fact, you can use sumo deadlifts as part of your regular training routine if you take the time to build up gradually to it.
This article will go into more detail about whether or not the sumo deadlift is suitable for guys who are taller than average. The benefits of sumo deadlifts will be discussed. And, to help you get around the challenges associated with sumo deadlifts and still target your glutes at the same time, we have prepared a list of alternatives for you right here!
What is a Sumo Deadlift?
A sumo deadlift is a variation of the traditional deadlift, where you stand inside a wide (sumo) stance and keep your knees slightly bent before lifting the bar in one smooth motion until you’re standing upright. It’s basically the same exercise as the conventional deadlift, but with a wider stance and a lower grip.
The sumo deadlift is as great as a full-body strength exercise that can be used as a replacement for the conventional deadlift. The sumo deadlift is a challenging exercise, especially for tall guys who have long limbs and don’t have the greatest range of motion in their hips.
The wider stance and bent knees allow for better movement and range of motion and reduce the risk of injury. If you’re brand new to deadlifting, it’s recommended that you start with the conventional style of deadlifting and build your strength from there before trying out the sumo variation.
Benefits of Sumo Deadlifts for Tall Guys
Improved Range of Motion
The wider stance and bent knees provide a better range of motion, which can be a challenge for taller lifters. This is particularly important for lifters with bad knees or those who experience knee pain when doing other types of squats.
Stronger Lower Back
The sumo deadlift puts less stress on the lower back than the conventional deadlift. This is especially true for taller lifters who have a longer lever arm, which means that their lower back bears more weight than shorter lifters.
The wider stance of the sumo deadlift can help build up your hips and strengthen the muscles in that area. While the conventional deadlift also targets your hips, it does so to a lesser extent. This can be particularly useful for taller lifters who have a harder time activating their hips than shorter ones.
As mentioned earlier, the sumo deadlift is a challenging exercise even for an average height guy. So, for taller guys, it becomes even more difficult. The lack of range of motion in your hips, shorter arms, and legs hitting the bar before your back means that you must be very careful.
It’s recommended that you wear a lifting belt and use a spotter to ensure that you don’t injure yourself while doing this exercise.
It is a Difficult Transition
If you’re brand new to deadlifting and are looking to add the sumo variation to your training routine, it can be a difficult transition. You have to have the flexibility in your hips to do the sumo variation, and you have to be very careful not to hurt yourself.
If you’re a beginner, we recommend that you start with the conventional deadlift, and then try out the sumo variation once you’ve built up more strength.
The Safest Sumo Deadlift variations for Tall Guys
Sumo Deadlift with Longer Bar
The conventional sumo deadlift uses a shorter bar, while the conventional deadlift uses a longer bar. You can use the longer bar for the conventional deadlift and the shorter bar for the conventional sumo deadlift. This can make both exercises a bit easier.
Sumo Deadlift with Wider Stance
You can also use a wider stance for the conventional sumo deadlift, which can make it a bit easier compared to the conventional sumo deadlift with the shorter bar. However, you should only do this if you have the flexibility in your hips to do so.
Sumo Deadlift with Shorter Weight
You can also start with a lighter weight for the conventional (or even sumo) deadlift. This is helpful if you’re still new to deadlifting and are looking to master the basics and build up your strength before trying out the sumo variation.
Two Alternatives to the Sumo Deadlift If You Are Tall
If you’re not the biggest fan of the sumo deadlift and you’re looking for an alternative exercise, squats are a great choice. You can do back squats, front squats, or even goblet squats.
The bench press is a great exercise for building up the upper body and strengthening your shoulders, arms, and core. If you want to build up your upper body, you can do the conventional or sumo deadlift, but you can also do the bench press.
Final Words: Is It Okay for Tall Guys to Do Sumo Lifts?
Sumo deadlifts are challenging exercises that are recommended for intermediate lifters who have built up enough strength and proficiency in the conventional deadlift. If you’re brand new to lifting, it’s recommended that you start with the conventional deadlift and build your strength up from there.
The conventional deadlift is a great exercise for building up your lower back, glutes, and hamstrings. The sumo variation is great for those who have a hard time activating their hips and for those who have bad knees. However, it’s important to start with the conventional deadlift and build up to the sumo variation slowly.