Hex Bar, Sumo and Conventional Deadlifts form the Max Effort Lifts in the Hinge Category. With each variation, athletes have the ability to load maximally and evoke maximal neuromuscular recruitment which is critical for developing the highest threshold, Type II fast twitch muscle fibres.
The progression of skill from the Romanian Deadlift Variations (Fundamental Theme) is one of coordinating hip and knee bend to provide a vertical bar path from floor to hip with weight. All other skills learned previously remain highly relevant for the Deadlift in the Challenge Theme and are now put under the added pressure of intense load possible with these exercises.
(Summary of physical qualities previously learned: Maintenance of Braced Lumbar Neutral and saggital plane lumbo-pelvic control to provide access to True Hip Extension integrated with scapula retraction/posterior tilt under distraction load)
What does a Sumo Deadlift offer…?
A Sumo Deadlift utilises a wide stance, lowering the body toward the bar. Because of this, less hip flexion is required compared to the Conventional Deadlift and the torso can remain more upright at the initiation of the lift. Sumo Deadlifts require slightly more hip flexion compared to Hex Bar Deadlift owing to the lower bar height and the need to get the shoulders ahead of the bar allow a vertical bar path during the lift.