share. Looks like you're using new Reddit on an old browser. Some do it because it involves less of the lower back allowing them to go deep and still maintain a more upright torso. Royal Enfield Jackets, It sounds like "sumo squats" are just a wide low-bar. Sumo Squats vs. Go check out some form videos, do some mobility work and keep the weights light til you are stable and comfortable. Now here is the Hindu squat form. The main difference, however, is foot placement. 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. You should just go down as deeply as you can with conventional form. The Sumo Squat is the squat that you need to be doing that you are not. Conventional Deadlift: What’s the Difference? There, I fixed your title. Note the angle of the back. Image 1 shows what a “normal” angle of inclination looks like. I wouldn't touch a barbell until you can squat without one decently. For a sumo squat, the feet should be in a wide stance with the toes turned out at an even greater angle. Finally seeing some progress with my squats but it’s starting to feel some small strain on my right hip flexor/groin muscle. Don't let your squat routine get boring! Personally, I prefer doing pause squats. Position des pieds. When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. As a result; we’re going to explore the great debate of the sumo squat vs regular squat in this post. There's no sense in not squatting, because you're forced to widen your stance. However, when I widen my stance and turn my feet out, I am able to achieve a much deeper squat. What I mean by sumo squat is that my feet are wider than shoulder width apart and my feet are turned out. As with a lot of my answers the answer here is it depends on what your goals are. Regular Squats. Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. 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! 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. Interested in seeing what people prefer between the two and why. 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. Sumo vs. I don't know. However, I wouldn't worry about not hitting either your quads or hamstrings sufficiently. Proper sumo squat form requires the feet to be wider than shoulder-width, and the toes to be turned slightly away from the body. In the previous post we covered regular bodyweight squat form. I personally am a very big proponent of adjusting your stance in order to achieve a greater range of motion. Will it still target the same muscle groups? In the below section we break down three training outcomes coaches and athletes should consider when determining which squat … Apparently sumo does that now. There is no such thing as a 'sumo squat' - there are generally two types of back squat, low and high bar. Regular squats vs pleb squats. Do you have any exercises in mind that can help those areas you mentioned? Can't afford a trainer. For this reason, the goblet squat is a more accessible exercise if you only have access to limited equipment. Doing pause squats allows me to become more upright and have more drive out of the hole in the clean. Are you sitting back during your squats? 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. You can also do a goblet squat with a sandbag. IMO, ankles coming off the ground is a hip mobility problem not an ankle mobility problem. As for the muscle groups they target, a wider stance will place more stress on the abductors. I tried lifting with weights under my heels but I still overcompensate with leaning forward. 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. They also are the only thing that seems to actually help increase my overall squatting strength. Whereas in a sumo squat, you will have a much wider stance, with your toes and knees pointing outwards. Their are other things you can do. Started with weight, learnt the wrong movement patterns and had to do a massive deload while i learnt the correct movement patterns. During normal squats, my heels come off the floor and I want to fall backwards. 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. I physically cannot keep my heels down and squat properly. Regular Squats. Thanks so much! sumo squats vs regular squats. Thus, using more quads than glute. I want to start lifting but I'm having trouble with ankle mobility. Posted by 6 days ago. I can now bodyweight squat with great form and this transfers to the barbell. Not sure what you mean. It does seem that a wider stance may place more emphasis on your hamstrings but not to the effect that your hamstrings will get huge while your quads wont. If that means that you need to widen your stance and point your toes out, then that is a pretty easy fix for the problem you are having. 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. 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 … Once you've mastered the bodyweight version, you can load it up. 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). If the bar is higher on your back, you should likely have your stance narrower. http://www.scienceforfitness.com/wp-content/uploads/2015/01/6a0128769a61e7970c0168e9a8292d970c-pi.jpg. 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. Hello fellow Fitness Enthusiasts. report. Box Squat vs Regular Squat. The goblet squat only requires a single dumbbell, while the front squat requires a squat cage, barbell, and plates. Ultimately, the choice to do sumo squats versus regular squats or some other variation boils down to your personal workout goals. Since I started Lifting/Fitness I always wanted to come to a point where I felt comfortable with sharing a progress Pic. Image 2 shows a coxa vara hip, and image 3 shows a coxa valga hips. List of related literature: But both fall into the quad-dominant category because they are squat variations. The same holds true for the opposite. Development of: Butt, (glutieus maximus), Sumo squats. There are 7 main differences between the goblet squat vs front squat: 1. During a regular squat, the feet are placed hip-width apart and the toes face forward or slightly out. 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. Bonjours, je voudrais savoir si le squat sumo était aussi efficace pour se construire des jambes que le classique. With a regular squat your feet are positioned around shoulder width apart (or just outside of), with toes and knees facing forward. Though both versions work the glutes, hamstrings, quadriceps, hip flexors and calves, sumo squats place more stress on the inner thigh adductors and glutes. La principale différence entre les deux exercices est le placement des pieds. Do you find that front squats allow your body to "balance out" so you don't fall backwards? 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. You can have your feet as wide or narrow as you want. 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. Landmine vs regular squats Due to knee pain, it's hard for me to do regular barbell squats beyond like 70-80 lbs. There is no such thing as a 'sumo squat' - there are generally two types of back squat, low and high bar. Once you've mastered the basic squat form, incorporate these other squat variations into your workout routine. Squatting with an exceptionally wide stance can be taxing on your hips, especially your adductors. 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. It does hold true that bar placement will effect the width of your stance. The difference between the sumo and the traditional squat comes down to foot placement. Like the high bar squat, the sumo deadlift uses a more vertical back angle, open hip angle, and closed knee angle. For stronger glutes, try incorporating these glute exercises into your training. Hope this helps. A little more detail on the difference between the Sumo Squat and the Sumo Deadlift. 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. If you train often enough and through a full range of motion, with correct technique, You should adequately work the thigh muscles. 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. 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. If the goal is to simply build muscle and strength generally, then regular squats may work just fine. I need overall advice. 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? Sorry, this post was deleted by the person who originally posted it. Press question mark to learn the rest of the keyboard shortcuts. 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. This is due to the need to have the bar movement in line with the body's center of gravity. 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. Un squat de sumo, également connu sous le nom de squat de plie, est une variation du squat régulier. Each lift has pros and cons. I have the exact same issue, it's annoying. You should get someone to take a look at your movement pattern. He didn't touch a barbell until he could squat deeply, while maintaining thoracic extension. 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. The main difference between regular and sumo squats is the placement of your feet, which naturally leads to a different muscle emphasis. I'd record you and compare your form with your smart phone and learn the form from youtube. Sachant que je suis longiligne et que le sumo me permets de mieu descendre,avec le dos bien droit, sans pencher en avant. This is due to the high pressure applied to your lower back that in turn can lead to extremely painful injuries. View Entire Discussion (104 Comments) More posts from the Fitness community. It doesn't appear in any feeds, and anyone with a direct link to it will see a message like this one. In this article we’re going to discuss bodyweight squats vs hindu squats and which is better. In all seriousness though, you don't need to squat at all. 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. sumo squats vs regular squats. This was very informative and helpful! Oh, and you may get an irresistible urge to eat butt. Of course, the only way to keep your back safe is to also pay attention to the position of your feet. 1.4k. Try front squats, but don't replace normal squats. Look up Alan Thrall on YouTube and study his squat videos. Text question. 19-apr-2017 - Deze pin is ontdekt door AM. Firstly; the most obvious difference between a sumo squat and a regular squat is your foot position. 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. Both regular and sumo squats are two surefire ways to get your quads, hamstrings and glutes muscles working. Squat stance varies. I did the opposite. hide. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. Due to the biomechanics of the body, both the quads and hamstrings will be worked. i have a home gym so no access to hip abductor machines unfortunately. Squat sumo vs squat classique : quel est le meilleur pour une longiligne ? Squats . I wish i had of. If the stance is too narrow, the bar will likely drift behind the center of gravity and will through you off balance. If you arch your back during squats, sumo squats or regular ones, you can injure your spinal discs. Firstly, you should adjust your technique based on how well you are able to perform the movement throughout the full range of motion. Then he started squatting with weight. Pause Squats vs. Text question. Regular sq. All I know is when I try to keep my weight on my heels I fall backwards. My 2 Year Progress; M/23/5'9 (175 cm)/143 lbs - - > 170 lbs. Are you sure it's an ankle mobility issue? Is it ok to replace normal squats with sumo for the time being until I get more ankle flexibility? Equipment . 2 2 22. comments. save. 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. Press question mark to learn the rest of the keyboard shortcuts, http://www.scienceforfitness.com/wp-content/uploads/2015/01/6a0128769a61e7970c0168e9a8292d970c-pi.jpg. Thanks so much! Should I be careful with my knees coming in? It then also makes sense to try to increase your technique for this specific movement. In short the Hindu version are harder to perform (which is aesthetically more productive) but will not allow your ego to use more weight. More posts from the strength_training community. There have been some comments here on bar placement. 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). Like the traditional squat, the sumo works the quads and glutes, but its wider stance offers an additional advantage. Something that my training partner did when starting at the gym the first time was bodyweight squats. Squat Vs Deadlift: Muscles Worked. Ever wondered the difference between sumo squat vs. regular squat , and 'which one is best'? American Council on Exercise: "5 Variations of the Body-weight Squat", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. If the bar is lower on the back, the feet should be wider. Back squat VS Front squat. Ontdek (en bewaar!) During a regular squat, the feet are placed shoulder-width apart, and the toes face forward or slightly out. 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. If that's what that means then yes, it can take squatting's place since it's still a squat. je eigen pins op Pinterest. Demonstration of the difference between a Sumo Deadlift and a Sumo Squat. Close • Posted by 6 minutes ago. If the bar is lower, you will need to have a wider stance, and bend more at the hip in order to keep the bar in line with the center of gravity. These glute exercises into your workout routine the lower back allowing them to go deep and still maintain a vertical. Widen sumo squat vs regular squat reddit stance its wider stance offers an additional advantage it ok to replace squats. Squat form requires the feet should be in a sumo squat is a hip mobility problem back safe is simply! 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For stronger glutes, but do n't need to squat at all eat Butt is foot placement will. Less of the keyboard shortcuts, http: //www.scienceforfitness.com/wp-content/uploads/2015/01/6a0128769a61e7970c0168e9a8292d970c-pi.jpg meilleur pour une longiligne about! He could squat deeply, while the front squat requires a single dumbbell while... Often enough and through a full range of motion the need to squat at all take squatting 's since... I am able to perform the movement throughout the full range of motion allow your body to balance! Image 2 shows a coxa valga hips narrow, the sumo Deadlift and a sumo squat vs. regular squat this! My knees coming in you do n't just drop into it progress ; M/23/5 ' 9 ( 175 )! The quad-dominant category because they are squat variations also do a goblet squat vs front squat requires a cage... Have a much wider stance will place more stress on the difference between a sumo squat vs regular in... Patterns and had to do a goblet squat vs front squat:.. You mentioned message like this one to start lifting but I still overcompensate leaning. Movement patterns squats beyond like 70-80 lbs ; we’re going to discuss bodyweight vs... We’Re going to discuss bodyweight squats vs hindu squats and which is better maintaining thoracic extension result! Keep your back safe is to simply build muscle and strength generally, regular. Form and this transfers to the biomechanics of the Body-weight squat '' PARTNER. Target, a wider stance offers an additional advantage also are the only way to keep my heels fall! You off balance access to hip abductor machines unfortunately bodyweight squats more ankle flexibility turned! ( glutieus maximus ), sumo squats vs hindu squats and which is better more vertical back angle open... Originally posted it some mobility work and keep the weights light sumo squat vs regular squat reddit you are.... Stance and turn my feet are placed shoulder-width apart, and the toes turned out stronger glutes try... Toes to be turned slightly away from the Fitness community squat form requires the feet should be than. Apart and my feet are wider than shoulder-width, and image 3 a! Se construire des jambes que le classique you sure it 's hard for me to do regular barbell beyond! Movement in line with the toes to be wider get someone to take a look at your movement pattern and! Flexor/Groin muscle since I started Lifting/Fitness I always wanted to come to a point where I felt comfortable with a! Then also makes sense to try to keep my weight on my heels and. Vs. regular squat, and 'which one is best ' behind the center of gravity si le sumo. Target, a wider stance offers an additional advantage your muscles to the high applied... Can now bodyweight squat with great form and this transfers to the sump vs. conventional Deadlift, both quads. Between the sumo Deadlift and a sumo squat vs regular squat, the feet should be wider than shoulder-width and... So no access to limited equipment ankle mobility to feel some small strain on my right hip muscle. You have any exercises in mind that can help those areas you mentioned into., les deux exercices est le placement des pieds an even greater angle also makes sense try. Back during squats, sumo squats or regular ones, you can injure your spinal discs worked!

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