I have the exact same issue, it's annoying. Each lift has pros and cons. Lately I've been doing landmine squats with a 45-50 lb plate and aside from lower weights, I think the stance takes the pressure off my knees and I can squat way lower. Foot width and toe position are a matter of personal preference (I go low bar, with feet shoulder width apart, apx 30 degree outward turn, because that is comfortable for me). Sorry, this post was deleted by the person who originally posted it. Whereas in a sumo squat, you will have a much wider stance, with your toes and knees pointing outwards. In all seriousness though, you don't need to squat at all. Finally seeing some progress with my squats but it’s starting to feel some small strain on my right hip flexor/groin muscle. I wish i had of. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Ever wondered the difference between sumo squat vs. regular squat , and 'which one is best'? More posts from the strength_training community. IMO, ankles coming off the ground is a hip mobility problem not an ankle mobility problem. Note the angle of the back. Can't afford a trainer. Looks like you're using new Reddit on an old browser. Of course, the only way to keep your back safe is to also pay attention to the position of your feet. According to a study in the journal Medicine and Science in Sports and Exercise , sumo deadlifts are more effective at activating the vastus medialis , vastus lateralis , and tibialis anterior muscles. 1.4k. If you train often enough and through a full range of motion, with correct technique, You should adequately work the thigh muscles. When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. Pause Squats vs. Once you've mastered the basic squat form, incorporate these other squat variations into your workout routine. For a sumo squat, the feet should be in a wide stance with the toes turned out at an even greater angle. Don't let your squat routine get boring! During a regular squat, the feet are placed shoulder-width apart, and the toes face forward or slightly out. Squatting with an exceptionally wide stance can be taxing on your hips, especially your adductors. Will it still target the same muscle groups? Regular squats vs pleb squats. The difference between the sumo and the traditional squat comes down to foot placement. The same holds true for the opposite. View Entire Discussion (104 Comments) More posts from the Fitness community. Text question. The goblet squat only requires a single dumbbell, while the front squat requires a squat cage, barbell, and plates. Person 2 will almost certainly need to deadlift conventional (especially if they have deep hip sockets), and they’ll probably squat with a pretty narrow stance as well. do the abductor machine stretches beforehand I had this same problem I had to take a couple weeks off from squats for it to go away and it hasn’t come back, any stretches in particular you could think of? Should I be careful with my knees coming in? If the goal is to simply build muscle and strength generally, then regular squats may work just fine. Apparently sumo does that now. Do you find that front squats allow your body to "balance out" so you don't fall backwards? As a result; we’re going to explore the great debate of the sumo squat vs regular squat in this post. Posted by 6 days ago. Un squat de sumo, également connu sous le nom de squat de plie, est une variation du squat régulier. Then he started squatting with weight. List of related literature: But both fall into the quad-dominant category because they are squat variations. I personally am a very big proponent of adjusting your stance in order to achieve a greater range of motion. Is it ok to replace normal squats with sumo for the time being until I get more ankle flexibility? Image 2 shows a coxa vara hip, and image 3 shows a coxa valga hips. It does hold true that bar placement will effect the width of your stance. What I mean by sumo squat is that my feet are wider than shoulder width apart and my feet are turned out. In the below section we break down three training outcomes coaches and athletes should consider when determining which squat … Close • Posted by 6 minutes ago. A little more detail on the difference between the Sumo Squat and the Sumo Deadlift. Their are other things you can do. The main difference between regular and sumo squats is the placement of your feet, which naturally leads to a different muscle emphasis. I tried lifting with weights under my heels but I still overcompensate with leaning forward. If the bar is lower on the back, the feet should be wider. However, when I widen my stance and turn my feet out, I am able to achieve a much deeper squat. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Bonjours, je voudrais savoir si le squat sumo était aussi efficace pour se construire des jambes que le classique. For lifters looking to increase the volume of their lower body training, try landmine squats as an adjunct to regular squats since they're a lot easier on the joints. Now here is the Hindu squat form. When performing a regular squat, the feet are placed hip-width apart with toes facing forward, while during a sumo squat, the feet are in a wide stance with toes turned out. Equipment . I don't know. To counter that you need to move your hip more backward and your back more erect such that the bar is maintaining center of mass over your feet. Sachant que je suis longiligne et que le sumo me permets de mieu descendre,avec le dos bien droit, sans pencher en avant. Some do it because it involves less of the lower back allowing them to go deep and still maintain a more upright torso. Firstly, you should adjust your technique based on how well you are able to perform the movement throughout the full range of motion. For this reason, the goblet squat is a more accessible exercise if you only have access to limited equipment. There, I fixed your title. Alternate between these versions of the squat from workout to workout, or perform barbell squats first in your leg workout and follow them with the Smith machine version after barbell squats have fatigued your stabilizers. Firstly; the most obvious difference between a sumo squat and a regular squat is your foot position. Squat sumo vs squat classique : quel est le meilleur pour une longiligne ? Oh, and you may get an irresistible urge to eat butt. It sounds like "sumo squats" are just a wide low-bar. I want to start lifting but I'm having trouble with ankle mobility. Landmine vs regular squats Due to knee pain, it's hard for me to do regular barbell squats beyond like 70-80 lbs. Foot width and toe position are a matter of personal preference (I go low bar, with feet shoulder width apart, apx 30 degree outward turn, because that is comfortable for me). Something that my training partner did when starting at the gym the first time was bodyweight squats. 2 2 22. comments. Try front squats, but don't replace normal squats. Like the high bar squat, the sumo deadlift uses a more vertical back angle, open hip angle, and closed knee angle. However, if your goal is to target your inner thighs, or to build a better looking butt before beach season, then these sumo squat benefits are tough to beat. Press question mark to learn the rest of the keyboard shortcuts. Back squat VS Front squat. Look up Alan Thrall on YouTube and study his squat videos. Box Squat vs Regular Squat. Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. If the stance is too narrow, the bar will likely drift behind the center of gravity and will through you off balance. Both regular and sumo squats are two surefire ways to get your quads, hamstrings and glutes muscles working. je eigen pins op Pinterest. In my opinion, it would make more sense to work on ankle mobility while widening your stance in order to squat correctly through a full range of motion, and then when the time comes after you've been squatting for quite some time and your ankle mobility has increased, work on your "normal" squat. Proper sumo squat form requires the feet to be wider than shoulder-width, and the toes to be turned slightly away from the body. Just to make sure, I used the Coach’s Eye App to measure the hip angle of several lifters during conventional and sumo pulls and confirmed that the hip angle is significantly more open (generally by a little less than 10 degrees) in a sumo deadlift. You should get someone to take a look at your movement pattern. If that's what that means then yes, it can take squatting's place since it's still a squat. I can now bodyweight squat with great form and this transfers to the barbell. Sumo Squats vs. You can also do a goblet squat with a sandbag. For stronger glutes, try incorporating these glute exercises into your training. Regular sq. Squat stance varies. Yet, because the Smith machine version of the squat can allow for heavier training and can put greater emphasis on the hams, it’s recommended in addition to barbell squats. Interested in seeing what people prefer between the two and why. Squats . For a sumo squat, the feet should be in a wide stance with the toes turned out at an even greater angle.Anytime you do Sumo anything.. squat or deadlift you widen your stance which keeps your torso more upright and your hips drop down between your legs as oppose to with a narrow stance which causes your upper bodyto bend over to keep your balance a.Both regular and sumo squats are two … The main difference, however, is foot placement. save. There is no such thing as a 'sumo squat' - there are generally two types of back squat, low and high bar. I wouldn't touch a barbell until you can squat without one decently. Hope this helps. Not sure what you mean. Are you sitting back during your squats? If you arch your back during squats, sumo squats or regular ones, you can injure your spinal discs. There have been some comments here on bar placement. Due to the biomechanics of the body, both the quads and hamstrings will be worked. During normal squats, my heels come off the floor and I want to fall backwards. If the bar is higher on your back, you should likely have your stance narrower. There's no sense in not squatting, because you're forced to widen your stance. Demonstration of the difference between a Sumo Deadlift and a Sumo Squat. Are you sure it's an ankle mobility issue? Go check out some form videos, do some mobility work and keep the weights light til you are stable and comfortable. Position des pieds. 19-apr-2017 - Deze pin is ontdekt door AM. There are 7 main differences between the goblet squat vs front squat: 1. sumo squats vs regular squats. Thus, using more quads than glute. Text question. Sumo vs. This is due to the need to have the bar movement in line with the body's center of gravity. Started with weight, learnt the wrong movement patterns and had to do a massive deload while i learnt the correct movement patterns. All I know is when I try to keep my weight on my heels I fall backwards. Ultimately, the choice to do sumo squats versus regular squats or some other variation boils down to your personal workout goals. American Council on Exercise: "5 Variations of the Body-weight Squat", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. He didn't touch a barbell until he could squat deeply, while maintaining thoracic extension. Though both versions work the glutes, hamstrings, quadriceps, hip flexors and calves, sumo squats place more stress on the inner thigh adductors and glutes. Some lifters who can do regular squats (no heel raise) perfectly fine also like to use an elevated heel to squat because it'll hit their quads more. They also are the only thing that seems to actually help increase my overall squatting strength. Thanks so much! Namely the angle of downward energy is too far forward and not over your feet center, thus in order to compensate you raise your heals. You're other choice is to spend a significant amount of time and energy working on ankle mobility and hope that fixes your problem while not squating. This is due to the high pressure applied to your lower back that in turn can lead to extremely painful injuries. In the previous post we covered regular bodyweight squat form. There is no such thing as a 'sumo squat' - there are generally two types of back squat, low and high bar. Regular Squats. Development of: Butt, (glutieus maximus), Sumo squats. Thanks so much! Not only does ankle mobility play a role in the problem that you have, but also, the structure of your skeleton may actually impede the ability to efficiently move throughout the entire range of motion during a "normal" olympic style squat. Conventional Deadlift: What’s the Difference? This was very informative and helpful! Like the traditional squat, the sumo works the quads and glutes, but its wider stance offers an additional advantage. hide. share. Since I started Lifting/Fitness I always wanted to come to a point where I felt comfortable with sharing a progress Pic. It doesn't appear in any feeds, and anyone with a direct link to it will see a message like this one. When evaluating the relative risks and benefits of Front Squats vs. Back Squats, you have to take into account the athlete's sport, strengths, weaknesses and goals. Squat Vs Deadlift: Muscles Worked. Lors d'un squat normal, les pieds sont placés à une distance égale à la largeur de vos épaules ou un peu plus écartés, et les orteils en avant. As for the muscle groups they target, a wider stance will place more stress on the abductors. Regular Squats. sumo squats vs regular squats. You should just go down as deeply as you can with conventional form. Do you have any exercises in mind that can help those areas you mentioned? It then also makes sense to try to increase your technique for this specific movement. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. Discussion of all topics related to strength training, this includes but is not limited to strongman, powerlifting, bodybuilding, picking up heavy stuff and putting it back down again and more! Ontdek (en bewaar!) Press question mark to learn the rest of the keyboard shortcuts, http://www.scienceforfitness.com/wp-content/uploads/2015/01/6a0128769a61e7970c0168e9a8292d970c-pi.jpg. During a regular squat, the feet are placed hip-width apart and the toes face forward or slightly out. I need overall advice. i have a home gym so no access to hip abductor machines unfortunately. Choose between weights (dumbbells or kettlebells) either in a racked position (in front of/over your shoulders) or use one weight and hold it with both hands hanging between your legs, says Christi Marraccini, trainer at NEO U in New York City. Personally, I prefer doing pause squats. I'd record you and compare your form with your smart phone and learn the form from youtube. I physically cannot keep my heels down and squat properly. Once you've mastered the bodyweight version, you can load it up. However, I wouldn't worry about not hitting either your quads or hamstrings sufficiently. report. I did the opposite. La principale différence entre les deux exercices est le placement des pieds. Les études électromyographiques montrent que front squat et back squat recrutent tous deux la majorité des groupes musculaires – haut du dos – abdominaux – rachis lombaire – fessiers – adducteurs – ischios et mollets. In short the Hindu version are harder to perform (which is aesthetically more productive) but will not allow your ego to use more weight. If the bar is high on the back with a wide stance, unless you have crazy hip mobility, it is likely that the bar will drift forward over the your bodies center of gravity, which will likely cause your hips to shoot up first, and place more strain on your lower back. My 2 Year Progress; M/23/5'9 (175 cm)/143 lbs - - > 170 lbs. Doing pause squats allows me to become more upright and have more drive out of the hole in the clean. With a regular squat your feet are positioned around shoulder width apart (or just outside of), with toes and knees facing forward. Royal Enfield Jackets, http://www.scienceforfitness.com/wp-content/uploads/2015/01/6a0128769a61e7970c0168e9a8292d970c-pi.jpg. Hello fellow Fitness Enthusiasts. The Sumo Squat is the squat that you need to be doing that you are not. Image 1 shows what a “normal” angle of inclination looks like. 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