Tag Archives: sumo deadlift

Sumo Deadlift Mobility

sumo-deadlift-dan-green

The sumo deadlift is a little more intricate and technical than the conventional deadlift, which I have covered more in depth in this article. I recently started using the sumo deadlift in my own training and came to find that my hip mobility wasn’t quite as good as it should be for an optimal pulling position with the sumo setup. I will outline below what I did to begin solving the problem! I still have to improve further, but I’m on the right track and seeing great improvements already.

 

How to Pull Sumo

I’m not going to write out a full tutorial here, but if you’re interested in how a sumo deadlift should be pulled, read this.

You can also look up Dan Green deadlift videos on YouTube, if you’re a visual learner.

 

Sumo Deadlift Mobility Demands

The sumo deadlift places a great demand on hip mobility and also ankle mobility. I’ve covered both topics in the linked articles, but I’m going to just give you a few mobility drills and stretches I have personally found helpful in getting into a better sumo deadlift position.

These stretches are what I specifically use for the sumo deadlift position as part of my daily stretching and warmup routines. You should still be stretching your other problem areas as well.

Super Frog Stretch

This is a great way to stretch your hips from Kelly Starrett (Supple Leopard). I’d recommend doing this after lifting and on your off days. Ideally you should stretch your problem areas at least once per day.

Wide Stance Pause Squats

These will stretch your hips a lot in what I guess you can call a weighted dynamic stretch. Take a stance that’s as wide as you can go, while still reaching parallel. Pause at the bottom for the stretch to happen.

I usually do these toward the end of my workouts with very light weight.

Compress Your Hips

Using a Voodoo floss band, wrap your hip(s) up. Then do some hip stretches (i.e. the couch stretch or a half kneeling hip flexor stretch), light sumo deadlift (this will give you a great chance to open up the hips in the exact position you’re trying to improve) and/or light wide stance pause squats. Below is a video showing WTF I’m talking about.

Floss Your Hips

This is basically a hip flexor stretch using a resistance band. I do this as part of my warmup routine.

Mobilize Your Ankles

This is my favorite drill to improve ankle mobility, which – along with better hip mobility – will put you in a better position for sumo pulling.

I usually do this briefly as part of my warmup and then spend another 4-5mins on it after the workout as part of my stretching at the end of the workout. How much time you should spend on it depends on how tight your ankles are.

 

And that’s about it! I have to add that I’m not a doctor or a personal trainer, so take what advice you find helpful with that in mind. As always, I’m just sharing my personal experience and hope it benefits you in some way.

Deadlift Basics

Other basics write-ups: Squat | Bench Press | OHP | Barbell Row

 

Today was deadlift day for my training program, which is now a hybrid of 5/3/1 and The Cube Method (simply for reference), so I decided to do a write up on the movement. Whether you’re new or have deadlifted before, you might learn some things. This is knowledge I’ve acquired over the last three years that I have been deadlifting regularly. The combination of this knowledge and my efforts in the gym has helped me pull 215kg/474lbs (as of 6/11/13) at a body weight of 85kg/187lbs. My goal for 2013 is to deadlift 230kg/507lbs by the end of the year. We’ll see if I get there. 🙂

(Tip: Read Starting Strength by Mark Rippetoe for an in depth description of the deadlift.)

In this article, I’m just going to give you some videos to watch for the barbell deadlift movement. Typing up everything would be far too tedious for my aching hands.

 

The Deadlift Setup

From Mark Rippetoe himself: The Deadlift Setup

An interesting tweak  to engage your lats more and keep your arms straight, courtesy of Jonnie Candito: How to Engage Your Lats When You Grab the Bar

 

The Pull

Candito goes through the entire deadlift process in the following video:

Deadlift 101 by Brandon Lilly is another awesome one.

From Mark Rippetoe: Deadlift Back Angles (especially valuable information to keep in mind for sets with multiple reps)

Also a great playlist about the deadlift: Deadlift Playlist on YouTube

Elliott Hulse teaching Omar Isuf how to deadlift: How to Rebuild Your Deadlift

How to Deadlift (another good video)

 

How to Grip the Bar

Your best bet is the double overhand grip. Use this until weights get too heavy for you to handle with the overhand grip. Make sure you’re gripping the bar properly during the deadlift. This also applies to other pulling movements. Video on that: Rip on Grip (Bonus: Gripping the bar in this manner will reduce callus formation during pull movements like the deadlift.)

Once your overhand grip gives out, improve your grip by using lifting chalk. If your gym does not allow the use of lifting chalk, try an alternative like Liquid Grip or an eco ball.

When your chalked overhand grip no longer does the trick, you have three valid options: Use a mixed grip, use straps and/or use a hook grip. I’ll give you a quick breakdown of the positives/negatives of each option.

Mixed Grip: This is where one hand is in an overhand/pronated grip and the other hand is in an underhand/supinated grip. The positive is that you can pull more weight like this than with a double overhand grip. The negative is that it increases your chance of tearing a bicep.

Using Straps: This is where you’d use lifting straps to help you hang onto the barbell when weight gets too heavy for a double overhand grip (with chalk or a chalk alternative). The positive is that you can use more weight without grip being a limiting factor. You’re also much less likely to tear a bicep than you are with a mixed grip. The negative is that you’ll have to do extra grip training and that you can’t use straps in a powerlifting competition obviously.

Hook Grip: The hook grip is a very good option. The only negative aspect is that it will be painful to get used to the hook grip and it’s not too feasible for most people to use this grip on high repetition deadlift sets. I would say that it’s a valid option for pulling lower rep sets and possibly can be used in competition as well.

Below is a video from Jonnie Candito on why he thinks you should avoid the mixed grip. I say make your own decision, but make it an educated one!

 

Sumo Deadlift

I don’t pull this way, but many people do. Here are some videos relating to the sumo deadlift.

Sumo vs Conventional Deadlift from strengthcamp

How to Sumo Deadlift with Mark Bell

How to Perform Sumo Deadlifts by Bret Contreras

 

Trap Bar Deadlift

Again, not something I do… but it’s an option. Video: Trap Bar Deadlift from Testosterone Nation

 

Stiff Legged Deadlift (SLDL)

This one’s from Candito!

 

Other variations you might want to look into would be block pulls, rack pulls, deficit deadlift, and Romanian Deadlift.

 

As always, this is just my take on things. Now go rip heavy shit off the ground!