Thursday, April 13, 2006

Deadlifting Sumo Style

I have been deadlifting only once per week and with very light weights.This has worked well for me with my bulging lumbar disk from 1.5 years ago. The challenge has been that I have been using a conventional style for the last month, and it just never feels solid, or strong. A trainer named Aaron was watching my technique with the conventional stance and told me that my lumbar erectors were not really engaging. I showed him my SUMO stance and he said the erectors just popped out. Sumo has always fel WAY BETTER so I am moving back to SUMO style, enough said.

SUMO Deadlift

warm up
135 x 5 x 1
225 x 4 x 1

275 x 3 x 1
315 x 3 x 2

Felt Great!


Joefitness said...

Awesome, I prefer the conventional style but i seem built well for it and Rif helped me to hone my techniques. He is the man when it comes to deadlift and I would think he would second Aaron, especially when you take into consideration your feedback, your back condition and your body design...keep it up...remember 500 ;-)....step by step, day by day

Mark Reifkind said...

true enough Joe BUT I do think to maximize the dl you have to do special exercises that make the component muscles work as well. so even if sumo is the best style to max out in doing conventional dls or zerchers or other similar loading movements will help strengthen the dl muscles.

There is no way imo to get the most out of any lift JUST by doing the lift itself. classic wsb methods.

Joefitness said...

excellent points and could not agree more with you ;-), I have learned much from the master, so I appreciate your feedback...did the deck squat (zercher style) with the sandbag, great work!

Franz Snideman said...

Thanks for the input guys. Joe, thanks for the encouragement.Step by step, day by day. Or as we say in espanol, poco a poco.

Rif, that is why I went to the conventional style to strengthen assisting muscles. I just felt like I was not using my hips using the conventional style- and the trainer in my gym witnessed it. Perhaps there are some huge mobility issues with my body when I do conventional

Mark Reifkind said...

franz I think that using one style to compete in and "others" that you use to actually get the weaker muscles stronger really can make the difference.I think you just have to find the ones that really work your weak points and rotate them often so you dont burn out.

are you familiar with wsb methods and philosophy?

Franz Snideman said...

I am somewhat familiar with west side/Louie Simmons. Although I haven't implemented alot of their program design templates. Starting to realize that I am a sprinter first, not a powerlifter. Intellectually I know that I want to be able to produce more force with every stride so that's why I deadlift. But if my back can't hold up long term, what's the purpose?

Mark Reifkind said...

No I totally agree with you , just discussing from an method/theory point of view.remember I wrote to "maximize" the dl. if you arent interested in that it changes things. obviously.

although, theoretically you could just scale it down, intenisty wise.i.e still work the classic lift for form and velocity training and use special exercises to develop deeper strength( kegs, tires,kb work, etc.)

Franz Snideman said...

and essentially that is what I have done - kept the weight lighter and have incorporated alot more kegs, sandbags, ropes, tires, just like you mentioned. What I really need to do is SPRINT more often and focus on the specific conditioning and skills I can only get from actually doing my sport. I would like to compete in master track for the next 20 years if possible, so that changes my attitude toward methods that make me hurt.