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Building the Sumo Deadlift

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MJW1989IconBuilding the Sumo Deadlift23-08-2013 @ 23:09 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Hi guys, hopefully this is the right place to post this, I'm interested in what assistance etc everyone uses to get a bigger sumo deadlift.

I have had some success so far using hip thrusts and good mornings, along with a simple effective 3x3 system for the deadlift itself, this has got me to 240kg, but I'm looking to kick on.

Kevin Jane has suggested heavy half squats, which seem good, but just curious what has given everyone else success.

Thank you.
shanejerIcon...23-08-2013 @ 23:10 
Member 1307, 14110 posts
SQ 355, BP 240, DL 370
965.0 kgs @ 102kgs UnEq
Sucking a tip helps
shanejerIcon...23-08-2013 @ 23:12 
Member 1307, 14110 posts
SQ 355, BP 240, DL 370
965.0 kgs @ 102kgs UnEq
Sorry felt like I needed to jump on the sumo is homo bandwagon
MJW1989Icon...23-08-2013 @ 23:14 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Fair enough, conventional deadlifts are for freaks and mugs lol, sumo deadlift is for the average man looking to move serious weight.
FazcIcon...23-08-2013 @ 23:21 
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Sports an extremely muscular arse.
Member 38, 6253 posts
Your Squat will build the sumo.
SteveIcon...24-08-2013 @ 07:33 
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Member 255, 3732 posts
High box squats with various foot widths can be useful

Also practice technique. Getting the timing right can make a big difference
MJW1989Icon...24-08-2013 @ 08:06 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Ok then, what sort of heights and weight/reps do you use?

I was using an 18 inch box that worked out a couple of inches above parallel, going to persevere with different heights etc. see what happens.
deleted2_20210523Icon...24-08-2013 @ 09:04 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
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milsyIcon...24-08-2013 @ 09:28 
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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
I found spending more time on the lift with lighter weights improved my pull more than assistance lifts

I think it's such a technical lift you have to give it the time it deserves I am still learning but some sets feel like a max some sets feel wieghtless even if I am using the same weight

One thing I will say is stretch stretch and stretch some more that's what seems to be helping me at the moment
MaxCooperIcon...24-08-2013 @ 09:36 
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1000 post points - NAILED
Member 2026, 1344 posts
SQ 195, BP 152.5, DL 235
582.5 kgs @ 94kgs UnEq
Multiple (2-3 work) sets of 2-4 reps beltless bhas healped my (still s**t) sumo
just starting to try lifts off blocks after my floor level sets like Dan green does, seems to work for him but well see if that's cos hed just be awesome no matter what he does
SteveIcon...24-08-2013 @ 11:02 
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Member 255, 3732 posts
MJW1989 said:Ok then, what sort of heights and weight/reps do you use?

I was using an 18 inch box that worked out a couple of inches above parallel, going to persevere with different heights etc. see what happens.


Set the box so that when you are sat on it the angle of your knees is the same (or just slightly more bent) than the angle your knees are at when the bar leaves the floor on you pull.
dr_hazbunIcon...24-08-2013 @ 11:06 
tabbouleh and fattoush salads were very refreshing
Member 267, 8548 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Fazc said:Your Squat will build the sumo.


This. High bars in particular I found.
JackRevansIcon...24-08-2013 @ 11:30 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq
Allow me.

I'm with milsy, assistance will get you nowhere. Why does it even exist? Something to do with Jim wendler? It's all about just doing lots of sumo and getting your technique right. It looks like you are already doing alright but if you weren't I'd say start with a really light weight and experiment until you find the technique that is perfect for you, then stick with it and practice it a lot using moderate weight.
AdamCIcon...24-08-2013 @ 12:04 
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Member 1519, 1476 posts
SQ 320, BP 260, DL 320
900.0 kgs @ 117kgs Eq
im another one that thinks to get better at sumo you need to spend time doing sumo pulls, technique, technique, technique

i switched to sumo a few months ago and realized recently my technique is s**t

so my plan of action is drop the weights down and work on tech i'lll add in sumo block pulls to help work on lock out and maybe some sumo pulls against bands
MJW1989Icon...24-08-2013 @ 13:29 
Member 4585, 445 posts
SQ 200, BP 130, DL 250
580.0 kgs @ 103kgs UnEq
Thanks guys, good point, more work on lighter weights cant do any harm, I will train it twice a week, once heavy sets of 3, the other day focus on technique with sets of 3-5 but just lots of them.

Block pulls aren't a bad idea as well, I think that more time dedicated to it will be more useful that extra assistance then.

Thank you everyone, hopefully you will see some good progress on my journal.

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