Suping-up your Sumo-DL You know if sumo is going to be your preferred stance for dead-lift after trying it just once - it either clicks or it doesnt ! ... For me, its a natural movement - it suits my body-shape. Bio-mechanically the sumo stance however is inferior to conventional, and I can quickly convince you this is the case by reminding you that the first man ever to dead-lift over 1000lbs was Andy Bolton with a conventional stance. This has since been superseded by Benedikt Magnussons current 460kg World Record, which u guessed it, was performed with a conventional stance; and I could go on... Whats important in a sumo DL is your quads and adductors primarily with glute activity crucial for the lockout - this contrasts with the conventional lift where the posterior chain as a whole is of greatest significance. In order to improve my sumo DL, I dont sumo DL in training any more !!! ... Instead I lift conventional - a much more functional movement that provides strength transferable to other lifts and sports in general. Any athlete that comes to train with me, I will only allow to DL conventional. For me, heavy box squats with a wide stance do all and more that training with sumo stance DL would for my quads, glutes and adductors. If you dead-lift with just a sumo stance in training your posterior chain (hamstrings, glutes, and back muscles) will certainly lose out and quickly become the weakest links in your squat and sumo DL lock-out. Something I have learned from bitter experience. For years my sumo DL stagnated as that was all I did when training the dead-lift. As soon as I ditched the sumo stance in training, my numbers began climbing and continue to do so. I am still able to lift a lot more weight sumo than conventional, but my sumo keeps increasing proportionally to my conventional lift despite me not training it ! End notes - there are of course many other exercises that can augment your dead-lift aside from box squats and conventional DL; see my previous article which is concerned with analysing your DL and picking the most relevant accessory exercises. https://facebook/DrJoshHill/photos/a.472559316189058.1073741832.340218296089828/513730828738573/?type=1&theater - prior to competing, if your a sumo lifter, of course you will have to dedicate a training block to sumo in order to improve the efficiency of your lift, and regain the flexibility needed to hit the perfect groove. This phase however is about technique and for me the real strength work is done prior. - for anyone that moans about people who sumo-DL, claiming its cheating and not a proper lift, may I remind you of 2 things: Firstly, in competition, everyone has the choice of stance - if you are disgruntled at being beaten by a sumo lifter, and you feel the sumo lift is cheating and easier, why not simply do your lift as sumo, and win??!! Secondly I want you to recall Ed Coan - probably the best powerlifter of all time who did indeed, for a number of his all time records, lift sumo ;-) - Im using straps in my video. This is to protect a strained bicep with a safer double overhand grip. Im not able to perform the hook grip unfortunately. Its normally always better to dead-lift without straps to improve your grip and biceps strength (although on occasion I do advocate the use of straps for high rep sets where I dont want the limiting factor to be grip). Commentary by Bradley Scott lol The vid is my last single (350kg) having already done 8,5,3 speed DL, 5,3,1,1 deficit DL and off the floor 1,1. Hopefully be competing again soon thanks to the top training group at Fitness First Bath, after the university got rid haha
Posted on: Sun, 13 Jul 2014 09:56:15 +0000
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