The Sumo Deadlift

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JohnGym		The Sumo Deadlift	25-07-2011 @ 22:07
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	I have recently converted to Sumo deadlift due to constant injuries in my lower back from poor mechanics when deadlifting conventionally. The movement feels very different to me and I definitely feel the effort in different muscles than when lifting conventionally. I find it a lot easier though, and I am very certain of a big deadlift PB this year. I wondered if you guys could recommend the best assistance exercises for Sumo Deadlifting. I am guessing that the assistance for Sumo may be different to Conventional, though I may be wrong. Any help would be great. Cheers

milsy		...	25-07-2011 @ 22:19
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335 902.5 kgs @ 125kgs UnEq	ah the good old sumo dead lift thread i have switched between the two so many times and im still s**t at both all i could say is from my experience when starting out sumo is there is alot more kg's to be gained from working on your technique than there is with adding assitance it is a very technical lift

streak		...	25-07-2011 @ 22:20
they call him the streak Member 2002, 400 posts SQ 182.5, BP 130, DL 240 552.5 kgs @ 100kgs UnEq	I am in your boat as regards lower-back and a (possible) conversion to Sumo. Im not too sure about assisting for your sumo pull but trap-bar deadlifts are a good alternative for deadlifting while taking a bit of pressure off the lower-back.

bignige1986		...	25-07-2011 @ 22:21
Taleban says his views on women are extreme Member 639, 3518 posts SQ 10, BP 10, DL 10 30.0 kgs @ 10kgs Eq	Legend has it when you start sumo pulling you have the overwhelming desire to have bum love fun with other men Be carefull mate !!

robocop		...	25-07-2011 @ 22:27
Commentators say: he benches like a bodybuilder Member 231, 1873 posts SQ 400, BP 275, DL 365 1040.0 kgs @ 135.7kgs Eq	Box squat is very important to sumo, as is most assistance exercise that hit posterior chain

Paul_D		...	25-07-2011 @ 22:32
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	I think I'd have to say conventional deadlifts. I think that most top PL's that pull sumo in comps actually pull conventional in training. From my experience sumo is very technical and once you have that technique pinned on get focusing on building strength conventionally. You obviously don't want to risk back injury though so maybe don't want to do any conventional pulling again... in that case I think box squats would be a good choice for a primary assistance exercise.

JohnGym		...	25-07-2011 @ 22:42
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	Great stuff, Box Squats is now on the plan. Anything else? Thanks gents...


milsy		...	25-07-2011 @ 22:49
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335 902.5 kgs @ 125kgs UnEq	when you have the tech dialed in sumo deficits also seen a few guys doing alot more sumo sldl's and pulling from 18" rack but focusing on keeping the shoulder pinned back you ever had ago at modified sumo? do you know whats causing your back pain? conventional tech error? i know if my starting postion is about an inch off my lower back takes a serious beating

JohnGym		...	25-07-2011 @ 22:52
Hamstrings feel activated. Member 1107, 6964 posts SQ 220, BP 152.5, DL 252.5 625.0 kgs @ 93kgs UnEq	milsy said:when you have the tech dialed in sumo deficits also seen a few guys doing alot more sumo sldl's and pulling from 18" rack but focusing on keeping the shoulder pinned back you ever had ago at modified sumo? do you know whats causing your back pain? conventional tech error? i know if my starting postion is about an inch off my lower back takes a serious beating Sumo SLDL and rack pulls sound like a good idea too. I am working hard on my technique, reading everything I can find and watching loads of videos. Never heard of a modified Sumo...Will do a search now. I don't know what causes the back issues. I do know that I get it every time conventionally but never during sumo.

jrepp		...	25-07-2011 @ 22:54
Member 299, 579 posts SQ 250, BP 200, DL 282.5 732.5 kgs @ 109kgs UnEq	I spoke to a good sumo puller today.He said he does conventional to build his strength up for sumo.Also his wide stance squats have built up the muscles that a strong sumo deadlifts needs.

PhilKlidaras		...	26-07-2011 @ 00:11
Cut him some slack, he is an american Member 311, 1751 posts	for modified Sumo...i always though Ed Coan was held up as a prime example of this AFA back injury and conv and Sumo.....i too am thinking of doing the change the OP mentioned.......PC, RDL etc don't bother my back, but regular DL does for resources on converting to Sumo, i am sure elitefitness.com has some good stuff

dr_hazbun		...	26-07-2011 @ 08:44
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250 635.0 kgs @ 90kgs Eq	I trained with a really good sumo puller for over a year (301kg at a Junior 110kg). He didn't do much assistance for sumo deads and was a stickler for technique, but if asked to name his top assistance exercises he'd say: heavy box squats stiff leg sumo deadlifts 2 phase sumo deadlift (or paused sumo) ...and believe it or not, high bar squats This is Luke doing a 2 phase sumo deadlift: (minute 1:10 onwards)

libertine		...	26-07-2011 @ 22:08
ever ! Member 2471, 52 posts	jrepp said:I spoke to a good sumo puller today.He said he does conventional to build his strength up for sumo.Also his wide stance squats have built up the muscles that a strong sumo deadlifts needs. my experience too, but I wouldnt call myself a very good sumo puller!

GettinFatStrong		...	26-07-2011 @ 23:08
tr Member 2658, 458 posts SQ 150, BP 140, DL 200 490.0 kgs @ 117kgs UnEq	fat shortlimbed dwarves favour the sumo dead i think, mechanical advantage lol, i hate it so much, when i did 60 on it it felt like 120 conventional, thats just me tho.

Funky_monkey		...	27-07-2011 @ 03:09
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Paused leg presses - similar to box squats. Just make sure you use the same stance that you pull with. I agree that technique is the most important thing for sumo pulling - take full advantage of the better mechanics you're able to use in comparison to pulling conventional.

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