Follow me on instagram/tiktok @mattvena Email mattvena@live.ca for coaching/programs Use my affiliate link with Jacked Factory, or code MATT for 20% off supplements at www.jackedfactory.com/matt3 Use my code MATTVENA for 5% off fitgun at fitgun.us/?ref=yqoqxrpzcn Use my code matt10 for a discount on fitness equipment at hspowerfitness.com/ Reference 1: www.strongerbyscience.com/should-you-deadlift-conventional-or-sumo/
MATT I NEED HELP… when doing sumo deadlift prs, once the bar passes knees, my body starts to tremble as if I’m losing balance. I heard I need to work on glute strength? Wanted to know your thoughts.
This video is so informational, short, quick to the point and all good info I'm digging this kinda video! Could you possibly do the same video for squats, bench, etc?. Thanks for all you do
This video honestly came at a perfect time. I’ve been trying out sumo for the passed week or so and today when I was doing deadlifts, the position I was in felt good and natural. But when I recorded myself and saw how high my hips were I thought I had to fix my form. Watching this though definitely helped with the concern I had about them
Agree. Always priortize proper hip height in the starting position over torso angle. So many novice sumo pullers see these super upright pullers and they naturally can't achieve this position without lower their hips into a poor starting position, and then they initiate the lift their hips rise, torso collapse then the bar moves. If you prioritize having high hips and torso will naturally be at the "optimal" position. Degrees of torso angle will always be affected by other factors like leverage (eg. arm length).
Thanks for the info, can you please make a long video/tutorial about low bar squats form and cues. And how to increase it. Thanks again i really appreciate the knowledge.
It’s planned! These long videos obviously take more time, and it’s way harder to get views on long videos than shorts so harder to grow the channel. Ad revenue for longer videos per view is higher, but accounting for the ease of views again it pretty much balances out, so effort vs reward shorts it way ahead. But I do want to make worthwhile content for people so when I have the time I will make longer videos
@@mattvena226 sometimes a longer video means more quality content and that can build more of a following, shorts are great and all but I prefer longer videos sometimes, especially on topics like form which sometimes need a little bit more of a longer explanation.
@@byrospyro4432 MPMD is a perfect example of long form videos creating a massive fan base to get revenue from. But the time involved and the frequency of uploads is unforgiving. I admit I found Matt through RUclips shorts. But I'm staying in hopes of longer content
I'm glad you produced this video, because I just got into a discussion on sumo mechanics with a collegiate powerlifter, who suggested I do exactly the thing which you're rebuking in this video. To be clear, I perform a semi-sumo ("frog") stance, on account of an inexplicable inguinal hernia sensation I get from conventional, which I no longer perform. He suggested to me that I lower my hips and keep my shoulders directly on over the bar, basically executing a sumo squat with the bar in my hands.
Suffice it to say, I believed the position he proposed was still leas efficient on account of bar path relative to hip extension (as well as minimizing the ROM and muscle mass used). What do you think?
Great video! Another thing to point out is, that when people watch many elite sumolifters, they're usually pulling very heavy weight, sometimes with a very flexible bar & straps, which gives them a much shorter ROM off the floor, making it possible for the lifters to stay even more upright.
A very simple a possible explanation for people lowering their hips to artificially gain an upright posture, would be that the people they model it after have longer arms, and therefore shorter moment arms
Long video rocks! Very cool to see an educational demonstration from you instead of just going full speed for reps. Impressive but when you explain the step by step it's more engaging
I think also their hips are higher and torso more upright because of bend in the deadlift bar from pulling the slack out which is extreme at those loads. At least that’s what it looks like.
i have short ish arms and long femurs so my starting position is super high on conventional but i can externally rotate my hips a lot so sumo is much more efficient i have a video of me doing conventional and it was surprising to me how high my hips had to be
i got a weird body though, when i sumo my hips rise to quite a high level before the lifteven starts, and its even worse for my reg deadlift, and its not like I'm lifting only with my back, I'm tall and I'm mostly legs, but weirdly enough my arms are still shorter in proportion to what they should be when you look at my legs, its wack. so i reach down really far down
good vid! tired of everyone trying to look like Jamal when they pull sumo. just because something look aesthetically pleasing doesn't mean it's the ideal technique for you (or almost anybody else)
Good video. I think if you lower your hips too much you run the risk of squatting your deadlift and getting hip hike( hip extension that doesn't contribute to moving the bar) . If your hips are too high, your torso is more face down which makes an inefficient lift.
Generally just trial and error. For most people what is best for them will click pretty instantly. Exception if you have severe mobility restriction you can work on that. I like doing light paused deadlifts, forcing hips open. Find specific weighted work improves mobility better than just stretching
@@mattvena226 with deadlifts and bench i feel like theres a "feels good" and a "best for moving weight" sometimes they overlap but not always. wide grip benching still feels worse than a more modest grip width for me but the reduced ROM is just too much to pass up.
The first bit about degrees of freedom/dimensions, hip flexion, external rotation and abduction, and vertical displacement was entirely unclear to me. Vertical displacement of what? Why does the number of dimensions you use for analysis influence vertical displacement?
For all the arguments for and against sumo I don’t think it’s cheating for a powerlifter it’s like saying that having short arms means you’re cheating on the bench press but I will say the difference between glute gains to strength gain ratio makes conventional superior for body building for most people, a squat already covers this movement pattern for the most part so you leave a weak link by not training heavy hip flexion, if you love sumo and are a power builder rotate the two for maximum coverage and you’ll see carryover anyway.
block pulls/pins/etc. is pretty good. even if ur not going the full ROM just lifting partial reps with super maximal loads helps train ur nervous system. as well as maybe just load the bar like crazy, unrack and re-rack. if ur body gets used to unracking like 300kgs then like a 220 isn't that scary and its relatively safe. this is commonly used in olympic weightlifting where ud see lifters unrack like 400-500kgs or even more. they're never going to C&J or snatch that much. if its a squat then u could just unrack/walk out with slightly higher than ur 1rm
I had this when I first tried maxing out on squat and I was just putting myself over the moon thinking I’m the best person on the planet which is what I do for other lifts now. Not sure how that works for other people but it’s good for me lol
Thoughts on frog/semi-sumo deadlift stance? I am tall but have a long torso with short arms, so conventional doesn't suit me. I also have retroverted hips (so sumo is very uncomfortable). I feel best doing 'frog' stance - is this acceptable?
how long would u give an adjusted stance width/hip rotation before calling it quits? i have really good mobility. can ATG and max width sumo stance if i want to but i've only tried widening my stance for like 1-2 weeks and it still feels awkward. should i give it a full training cycle? i've tried widening by like 1-2 inch on each side but after 1-2 weeks i was still weaker and it still felt awkward
Sumo deadlifts don’t work the back as much, which is where this view comes from. That being said, conventional deadlifts with proper load management and form won’t destroy your back either.
If you take time and get better quality video and audio and camera angles, you can really start to blow up, because people will take you more seriously (for some reason quality of information can be overlooked these days because of the lack of quality in video)
hey matt i have a question for you i'm trying to deadlift again after seeing your videos, after a long break and i just hit the 90kg mark for 5x5, but my knees keep bending backwards in hyperextention when i lockout it doesn't hurt but feels awkward as fuck for my stability, is this a problem?
is letting your toes over your knees during a squat bad? I think my squat form is pretty good except that my toes go over my knees but if i keep them from going over i cant hit depth or i lose balance.
@@justamustachewithoutaguy9370 false. No its not inherently bad but it's not the most optimal way to squat. You want to load the hips not the knees. You produce more force output when sitting back and pushing out vs shoving forward. Also it is safer on the knees in the long run
![Kumamoto Masters Japan 2024 | Gregoria Mariska Tunjung (INA) [5] vs. Akane Yamaguchi (JPN) [2] | F](http://i.ytimg.com/vi/EIjZybhsWqA/mqdefault.jpg)
Follow me on instagram/tiktok @mattvena
Email mattvena@live.ca for coaching/programs
Use my affiliate link with Jacked Factory, or code MATT for 20% off supplements at www.jackedfactory.com/matt3
Use my code MATTVENA for 5% off fitgun at fitgun.us/?ref=yqoqxrpzcn
Use my code matt10 for a discount on fitness equipment at hspowerfitness.com/
Reference 1: www.strongerbyscience.com/should-you-deadlift-conventional-or-sumo/
MATT I NEED HELP… when doing sumo deadlift prs, once the bar passes knees, my body starts to tremble as if I’m losing balance. I heard I need to work on glute strength? Wanted to know your thoughts.
1st. Been a while since I made a long video! Maybe more if people like it
I like it Dad
@@heimtime_lifting Yeah what he said ^
Still shorter than 90 percent of other creators. Very efficient and effective.
Do it! Short videos don’t pay u shiiii in comparison get ur money
Please do. I think this is the first time I've commented on a RUclips video. So that should show you my desire to see more of your content.
This video is so informational, short, quick to the point and all good info I'm digging this kinda video! Could you possibly do the same video for squats, bench, etc?.
Thanks for all you do
Thanks, this was exactly the issue that I was having.
same, sumo felt awful because I tried to go too low with my hips.
@@rob5158 me too - i was going way too low. I'm starting way way higher now and it feels awesome.
This video honestly came at a perfect time. I’ve been trying out sumo for the passed week or so and today when I was doing deadlifts, the position I was in felt good and natural. But when I recorded myself and saw how high my hips were I thought I had to fix my form. Watching this though definitely helped with the concern I had about them
Agree. Always priortize proper hip height in the starting position over torso angle. So many novice sumo pullers see these super upright pullers and they naturally can't achieve this position without lower their hips into a poor starting position, and then they initiate the lift their hips rise, torso collapse then the bar moves. If you prioritize having high hips and torso will naturally be at the "optimal" position. Degrees of torso angle will always be affected by other factors like leverage (eg. arm length).
Thanks for the info, can you please make a long video/tutorial about low bar squats form and cues. And how to increase it.
Thanks again i really appreciate the knowledge.
It’s planned! These long videos obviously take more time, and it’s way harder to get views on long videos than shorts so harder to grow the channel. Ad revenue for longer videos per view is higher, but accounting for the ease of views again it pretty much balances out, so effort vs reward shorts it way ahead. But I do want to make worthwhile content for people so when I have the time I will make longer videos
@@mattvena226 sometimes a longer video means more quality content and that can build more of a following, shorts are great and all but I prefer longer videos sometimes, especially on topics like form which sometimes need a little bit more of a longer explanation.
@@byrospyro4432 MPMD is a perfect example of long form videos creating a massive fan base to get revenue from. But the time involved and the frequency of uploads is unforgiving. I admit I found Matt through RUclips shorts. But I'm staying in hopes of longer content
Need more of these for sure
we like seeing Matt actually talking to the cam w/ body langurage.
I’ve been watching videos on this issue I have for hours. You literally couldn’t have explained it any better. Great video and thank you
I'm glad you produced this video, because I just got into a discussion on sumo mechanics with a collegiate powerlifter, who suggested I do exactly the thing which you're rebuking in this video.
To be clear, I perform a semi-sumo ("frog") stance, on account of an inexplicable inguinal hernia sensation I get from conventional, which I no longer perform.
He suggested to me that I lower my hips and keep my shoulders directly on over the bar, basically executing a sumo squat with the bar in my hands.
Suffice it to say, I believed the position he proposed was still leas efficient on account of bar path relative to hip extension (as well as minimizing the ROM and muscle mass used).
What do you think?
I get the same inguinal sensation with my conventional. Long femur short torso crew here
@@chrisbarney1609 whoa! Good to know I'm not the only one! Thank you for sharing and the solidarity!
@@chrisbarney1609 what do you do to work around it?
ayeee my question made a video thanks a lot matt!
Great video!
Another thing to point out is, that when people watch many elite sumolifters, they're usually pulling very heavy weight, sometimes with a very flexible bar & straps, which gives them a much shorter ROM off the floor, making it possible for the lifters to stay even more upright.
That's The Video I was Looking For Since 1.5 Months
Congrats on 80k!
Thank You Matt. Learning everyday.
A very simple a possible explanation for people lowering their hips to artificially gain an upright posture, would be that the people they model it after have longer arms, and therefore shorter moment arms
Just want to thank you for this video, helped me a lot in the understanding of where to be and what to feel before my pull. feels more repeatable now!
Thank you. I've been experimenting with sumo and felt aimless with stance width. And the better hip extension made so much sense.
U motivated me to pull sumo. . I've always done conventional due to discomfort. Gonna play wit it.
Good stuff ! Appreciate it
Thank you dude! Appreciate this vid especially
Been following you for awhile, loving the hands on tutorial style video, you know your stuff!
Thanks for the insight! I feel the same applies for conventional
dropping that knowledge for us. Thank you :)
Awesome video, digging this longer format style! you’re super knowledgeable, never heard of the 300% extra on the knees thing. Thanks!! 🙏🏾
If it wasn’t for your thorough explanation I would say both forms appeared to look identical thank you for breaking it down!
What I learned from this video is that there are white guys called Jammal
do you use sumo or conventional when emptying the trash can?
Incredibly informative.
Long video rocks! Very cool to see an educational demonstration from you instead of just going full speed for reps. Impressive but when you explain the step by step it's more engaging
Man, you are a treasure!
Love the content Matt keep it up
The thumbnail is gold
Love this PODCAST and DEADLIFTING....Thankyou MATT VENA
Thank you Matt this helps a lot.
Oh my God, this could be lifechanging for me
This is good - please make longer videos
More content like this. Great educational content while being concise and informative.
Excellent explanation
Thank you for this video! I've been trying to figure out how to pull sumo and especially what to do with my hips.
More videos like this! keep the good work
The thumbnail dude 😂
Get your hips as low as you need to lock into your structural leverages “wedge.”
Extremely good content!!!
Thumbnails is just great memeing material
Need more! Thank u
Wow this was actually suuppper helpful
nothing more Canadian than having a trash can full of Tim Horton's cups in the background
Deadlift bar vs stiff also makes quite a difference
I think also their hips are higher and torso more upright because of bend in the deadlift bar from pulling the slack out which is extreme at those loads. At least that’s what it looks like.
Matt da 🐐no 🧢
THE NUMBER OF PEOPLE WHO CALL PEOPLES SUMO OUT WITH “that’s just wide stance conventional” IS TO HIGH! Nice video
a good bio mechanical description of what is going on... !
i have short ish arms and long femurs so my starting position is super high on conventional but i can externally rotate my hips a lot so sumo is much more efficient i have a video of me doing conventional and it was surprising to me how high my hips had to be
i got a weird body though, when i sumo my hips rise to quite a high level before the lifteven starts, and its even worse for my reg deadlift, and its not like I'm lifting only with my back, I'm tall and I'm mostly legs, but weirdly enough my arms are still shorter in proportion to what they should be when you look at my legs, its wack. so i reach down really far down
We share a lot of philosophies
good vid! tired of everyone trying to look like Jamal when they pull sumo. just because something look aesthetically pleasing doesn't mean it's the ideal technique for you (or almost anybody else)
Good video. I think if you lower your hips too much you run the risk of squatting your deadlift and getting hip hike( hip extension that doesn't contribute to moving the bar) . If your hips are too high, your torso is more face down which makes an inefficient lift.
I think you’re forgetting that most upright lifters like Yousef jammal use deadlift bars which also helps to create a upright position with high hips
I round my upperback. That way I can get longer arms and then lift more upright and lift more weight
Beefy quads you got there son
it’s exactly what happens to me, that’s why I struggle at 180kg sumo, but can do 190-200 conven.
People gotta remember it's still a hip hinge movement
Such a good video. How do you know if you’ve found your ideal positioning, or if you need to work on mobility to get there?
Generally just trial and error. For most people what is best for them will click pretty instantly. Exception if you have severe mobility restriction you can work on that. I like doing light paused deadlifts, forcing hips open. Find specific weighted work improves mobility better than just stretching
@@mattvena226 with deadlifts and bench i feel like theres a "feels good" and a "best for moving weight" sometimes they overlap but not always. wide grip benching still feels worse than a more modest grip width for me but the reduced ROM is just too much to pass up.
Nice info all try it thanks
The first bit about degrees of freedom/dimensions, hip flexion, external rotation and abduction, and vertical displacement was entirely unclear to me. Vertical displacement of what? Why does the number of dimensions you use for analysis influence vertical displacement?
Are those marks on your shins from deadlifting? Been watching your stuff for a while but never noticed the marks. Keep it up bro!
Good stuff...!
For all the arguments for and against sumo I don’t think it’s cheating for a powerlifter it’s like saying that having short arms means you’re cheating on the bench press but I will say the difference between glute gains to strength gain ratio makes conventional superior for body building for most people, a squat already covers this movement pattern for the most part so you leave a weak link by not training heavy hip flexion, if you love sumo and are a power builder rotate the two for maximum coverage and you’ll see carryover anyway.
Good tips boss
Danny grisby basically falls backwards
He literally moves the bar like 3 inches bro
Can you do a video on trapbar deadlift please?
What would you recommend for people with really short arms?
How do you confront fear with heavy weights? I'm at a deadlift plateau and a big reason is I'm intimidated by the heavy weight at times
@@anonymouslykinda145 I'm talking about dealing with mental barriers with a certain weight
block pulls/pins/etc. is pretty good. even if ur not going the full ROM just lifting partial reps with super maximal loads helps train ur nervous system. as well as maybe just load the bar like crazy, unrack and re-rack. if ur body gets used to unracking like 300kgs then like a 220 isn't that scary and its relatively safe. this is commonly used in olympic weightlifting where ud see lifters unrack like 400-500kgs or even more. they're never going to C&J or snatch that much. if its a squat then u could just unrack/walk out with slightly higher than ur 1rm
I had this when I first tried maxing out on squat and I was just putting myself over the moon thinking I’m the best person on the planet which is what I do for other lifts now. Not sure how that works for other people but it’s good for me lol
Why do my hip flexors tear when doing sumo?
Thoughts on frog/semi-sumo deadlift stance? I am tall but have a long torso with short arms, so conventional doesn't suit me. I also have retroverted hips (so sumo is very uncomfortable). I feel best doing 'frog' stance - is this acceptable?
Its acceptable, matt uses frog stance
algorithm comment. great vid
How do you find the optimal amount of rotation?
How long have you been training bro? You can sumo lift a lot and I can definitely tell you’re natural
"I can definitely tell you're natural",
That's gonna hurt
@@msl5212 is he not natural?
He doesn’t look shredded or even ripped, he looks pretty normal with a nice aesthetic
@@Light-jr6yf he is huge 30 inch quads. He just isnt flexing in this vidro and not pumped. Also has a shiry on
@@taibro3868 but he’s not ripped or shredded
Want to do it like Coach Greg , more like a sumo squat and not deadlift
I have a question, when I do sumo. At the end of the lift or during the set my hips have this pain but idk how I can stop the pain. Please help me
Hey Matt how can I get my gf to do deadlifts? She doesn't even lift.
how long would u give an adjusted stance width/hip rotation before calling it quits? i have really good mobility. can ATG and max width sumo stance if i want to but i've only tried widening my stance for like 1-2 weeks and it still feels awkward. should i give it a full training cycle? i've tried widening by like 1-2 inch on each side but after 1-2 weeks i was still weaker and it still felt awkward
Also you are literally supposed to be as upright as possible. The point is to use little to zero back
Will switching to sumo really save one’s back? I’m am older lifter; I’d like to be in the lifting game for a long time.
Sumo deadlifts don’t work the back as much, which is where this view comes from. That being said, conventional deadlifts with proper load management and form won’t destroy your back either.
If you take time and get better quality video and audio and camera angles, you can really start to blow up, because people will take you more seriously (for some reason quality of information can be overlooked these days because of the lack of quality in video)
hey matt i have a question for you i'm trying to deadlift again after seeing your videos, after a long break and i just hit the 90kg mark for 5x5, but my knees keep bending backwards in hyperextention when i lockout it doesn't hurt but feels awkward as fuck for my stability, is this a problem?
Sumo is the incline bench of Deadlifts
What ?
that doesn't make sense
Jesus, DL is such a pain haha
What if you have shorter arms?
Round your back to shorten the moment arm
So is rounding okay? Cuz all Ik is that its frowned upon
@@thomasredulla1971 I think he meant round the upper back a bit
what are you filiming in? is that a gym? a construction site? there's a pallet jack in the background and sheet wood. No hate just curious
Warehouse of my sponsor (equipment company). Gyms are closed for omnicron where I am
@@mattvena226 just 2 more weeks bud. Enjoy what you voted for :)
@@ezrajames8238 What?
is letting your toes over your knees during a squat bad? I think my squat form is pretty good except that my toes go over my knees but if i keep them from going over i cant hit depth or i lose balance.
Not only is it not bad, it’s the only proper way to squat tbh.
@@justamustachewithoutaguy9370 false. No its not inherently bad but it's not the most optimal way to squat. You want to load the hips not the knees. You produce more force output when sitting back and pushing out vs shoving forward. Also it is safer on the knees in the long run
the return of >1 min videos?
Or just stop sumo deadlifting it’s not a real deadlift
L hater
Sumo is hamstring dominant. Because it has less knee flexion. Conventional is quad dominant because of more knee flexion
After watching so many voiceovers it is so weird to actually see you talking. Great stuff as always, though!
watch jamal browner, and than this video. interesting
Wait he can talk? 🤔
This video is way better than your shorts but you will probably get more views from shorts :/