What does your Sumo deadlift look like?
Posted: Thu Mar 23, 2017 2:17 am
Despite my misgivings about T-Nation, I still follow it's articles - some of its authors are really good. That said, T-Nation does cause a fair amount of confusion sometimes.
Like today, I read about this squat-stance deadlift
https://www.t-nation.com/training/brand ... o-deadlift
I looked it up... and that's exactly how I sumo deadlift. Similar to what EXRX describes. http://www.exrx.net/WeightExercises/Ere ... dlift.html
This was the exact style of sumo DL I first experimented with and found comfortable. I stuck with it for a long time. What really struck me was the statement "The squat-stance deadlift has no sticking point. Unlike the other two styles of deadlift, it has even tension throughout.". I never had any problems with this sumo-DL, if you could break it off the floor, you could lock out. Which is something I can't say about the conventional pull.
A little research showed me the errors of my ways. There is apparently a different sumo deadlift.
I get it, with the latter form, you literally are maxing out how much weight you are lifting, but it seems counter-productive if your objective is strength develop and not maxing out the numerical amount of weight you are hefting.
Like today, I read about this squat-stance deadlift
https://www.t-nation.com/training/brand ... o-deadlift
I looked it up... and that's exactly how I sumo deadlift. Similar to what EXRX describes. http://www.exrx.net/WeightExercises/Ere ... dlift.html
This was the exact style of sumo DL I first experimented with and found comfortable. I stuck with it for a long time. What really struck me was the statement "The squat-stance deadlift has no sticking point. Unlike the other two styles of deadlift, it has even tension throughout.". I never had any problems with this sumo-DL, if you could break it off the floor, you could lock out. Which is something I can't say about the conventional pull.
A little research showed me the errors of my ways. There is apparently a different sumo deadlift.
- Vertical torso
- Hips massive externally rotated with feet turned out almost 80° to the side
- Extreme wide stance - almost close to 2x shoulder width
- When viewed from the side profile - the shoulders, hips, knees, heels are almost in line
- Hips as close over barbell as possible
- Limited hip and knee flexion
- ROM of 2" ~ 3"
I get it, with the latter form, you literally are maxing out how much weight you are lifting, but it seems counter-productive if your objective is strength develop and not maxing out the numerical amount of weight you are hefting.