How to Perform the Sumo Deadlift and General Program Advice

I my previous blog, which I posted this morning (see below) it shows you, two videos of me performing two different types of deadlift. One being a sumo deadlift where my legs are on the outside of my arms and a standard deadlift where my legs are on the inside of my arms (in this case a partial standard deadlift). A partial movement in any exercise is when you don’t go full range, this type of tactic can be used the end of a set or workout to fatigue the muscle group further after performing full range movements.

Also in the sumo deadlift which I am performing, I am working in the intensification phase. This in short means doing less reps (2-4) and heavy weight, around 85%+ of your maximum. This works on improving your nervous system, power and relative strength. While in the video, where I am partial standard deadlifts I am using a lighter weight and doing more reps. So I am using the accumulation method/phase. This in short works more on breaking your muscle cells down, building absolute strength and building your muscles up (hypertrophy).

The terms “intensification and accumulation” was named and made popular by strength coach Charles Poliquin. We should cycle between these phases every few weeks to keep the body guessing and growing. I will talk a programme design later on in this blog.

It has now been researched by Paul Chek, that the sumo deadlift is far safer on the lower back than the standard deallift. As it puts less pressure on S.I joint due to the fact your upper legs a rotated outwards at the hips. I find this true from my own experience and when instructing gym members and clients on how to do the deadlift.   

With that said here is now to perform the safer and more effective sumo deadlift. 

Using a standard 7 foot Olympic bar (as in the videos) have your feet just approximately outside the smooth silver rings, and where comfortable for you. You’re feet would be around 4-5 feet apart.

Now sit down into bottom position, sticking your bum out and backwards, taking in a deep breathe through the nose and into the belly. Keep the air in the belly, now suck your belly as if you where putting a tight pair of jeans this helps to keep to back strong and tight.

Now take hold of the bar, don’t use gloves. Wearing gloves and/or straps stops the recruitment patterns of the muscle of the lower, upper arms and shoulder girdle to fire up properly and can lead to upper neck and shoulder injuries. It is best to use chalk instead for grip.

Now gripping tight onto the bar, drive the bar up off the ground. Imagine you’re going to a back flip and/or you are trying to push the earth away from you. Always keep you back tight and straight as much as possible throughout the movement.

When in the upright position pull you shoulders back slightly to give your upper back a bit of a workout.

Now lower the bar down in a controlled manner as much as possible. This is much tougher when you have got a load of weight on the bar and you’re on the last 1 or 2 sets. This is something I am really trying to work on.

In my sumo deadlift video I was on my last set that’s why the weight crashed down. I really try not to do that now and focus on controlling the weight back down.

That’s pretty much it in simple terms. But here are some of the best picture / video instructions I found on the internet on to perform the sumo deadlift.

http://gubernatrix.co.uk/2009/06/how-to-sumo-deadlift/

http://www.exrx.net/WeightExercises/ErectorSpinae/BBSumoDeadlift 

But don’t just go to the gym and do this if you haven’t before. Start of with just practicing with a stick. And then get a good trainer or coach to give you some hands on advice, to get it right. 

Happy deadlifting! 

Regards, 

Joe

This entry was posted on 22/07/2010 at 06:37 pm and is filed under instruction, programme design, sumo deadlift, How to, Program, How to Perform, Advice, partial standard deadlift, improving, hypertrophy, S.I joint, building absolute strength, muscle cells down, power, relative strength, upper back, deadlift, Paul Chek, Joe Dimon, movement, Mobile Personal Training, Nervous System, London Finest Supplements, www.londonfinestsupplements.co.uk, training plan, periodization, strength, tips and advice, periodizing your exercise plan, London Finest Supplements.co.uk, working out, Charles Poliquin, Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response or trackback from your own site.

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