As some of you in this part of the forum know, I'm coming back from a mild lumbar disc herniation. I've been cleared to start lower body lifting again and I was wondering your thoughts on sumo deads for someone like me. I'm a tall (6-5), long limbed bastard and I think it could take strain off my back.
I also think my build could eventually lead to a bigger number in sumo over conventional, since I've read and seen taller guys often do them that way.
I have to start back very light, so I figure now would be the time to change technique. I'm going to do some in la mannana and see how it feels, but would appreciate any with experience or opinions on them.
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Since most of your life is already complicated, why make your training the same way? Jim Wendler
My experience is that sometimes while doing sumo the weights feel light and I am strong on them.. then other days my technique is just slightly off and everything is heavy as hell.
What I would work on is keeping your chest high and head up. Other then that, there are several different techniques used for sumo deadlifting. One thing to consider since you are doing them raw i assume, you may not be able to use as wide of a stance as a geared lifter.
My experience is that sometimes while doing sumo the weights feel light and I am strong on them.. then other days my technique is just slightly off and everything is heavy as hell.
What I would work on is keeping your chest high and head up. Other then that, there are several different techniques used for sumo deadlifting. One thing to consider since you are doing them raw i assume, you may not be able to use as wide of a stance as a geared lifter.
Why would unequipped call for a more narrow stance?
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Since most of your life is already complicated, why make your training the same way? Jim Wendler
I tried them a few weeks ago for the first time, they definitely feel different to conventional but I liked them and plan on using them more frequently.
The only issue I found, it was hard to tell if I was locking them out properly
I have a problem keeping my shoulders back versus rounding because of the hands being so close together, but other than that haven't ever had issues. But I'm short and don't have back issues, so what do I know.
I've had low back issues as well and completely dropped DLs for nearly a year, and now do mostly hex bar DLs, when I rotate them in. Instead I focused on lower body strength through unilateral work, sled pulls, and GHRs together with core stability/strength work, and hip mobility.
This has all helped tremendously, and guess what - absolutely no drop in strength.
Even if you are planning to compete in powerlifting I'd reconsider jumping right back into DLs. There are plenty of exercises that will minimize spinal loading yet get you strong.
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Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
I have a problem keeping my shoulders back versus rounding because of the hands being so close together, but other than that haven't ever had issues. But I'm short and don't have back issues, so what do I know.
Seems like it would be o.k. to round the shoulders a little, as opposed to the lower back.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
I've had low back issues as well and completely dropped DLs for nearly a year, and now do mostly hex bar DLs, when I rotate them in. Instead I focused on lower body strength through unilateral work, sled pulls, and GHRs together with core stability/strength work, and hip mobility.
This has all helped tremendously, and guess what - absolutely no drop in strength.
Even if you are planning to compete in powerlifting I'd reconsider jumping right back into DLs. There are plenty of exercises that will minimize spinal loading yet get you strong.
I've added unilateral work as well (so far, mostly with PT, but I plan to do it on my own too). I think I had a need for that before the injury.
I'm certainly putting a lot of thought into what I'm doing from here on out.
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Since most of your life is already complicated, why make your training the same way? Jim Wendler
I suffered a lumbar strain last year that had me out of commission for a long time. I was frankly scared to do any lifting after that. I've been very slow to come back to DL's, also starting out with single leg work.
Lisa~ has had me on a recovery and strengthening program and I just recently began doing sumo DL's -- I LOVE them! I'm able to keep my back straight and really focus on the lift. I've had nothing but good experiences with them.
I suffered a lumbar strain last year that had me out of commission for a long time. I was frankly scared to do any lifting after that. I've been very slow to come back to DL's, also starting out with single leg work.
Lisa~ has had me on a recovery and strengthening program and I just recently began doing sumo DL's -- I LOVE them! I'm able to keep my back straight and really focus on the lift. I've had nothing but good experiences with them.
LJ's doing great with sumo deads, but I want to add that he's also doing a whole lot of hip mobility work (and that came first) as well as single-leg work in every lifting session. Deads are once a week, mobility is 4-5 times a week, and single-leg work is 3 times a week. So we didn't just go back to sumo deads without the other stuff that Kuri mentioned. Do that stuff first and then build up to the sumo deads if and when you are ready.
I suffered a lumbar strain last year that had me out of commission for a long time. I was frankly scared to do any lifting after that. I've been very slow to come back to DL's, also starting out with single leg work.
Lisa~ has had me on a recovery and strengthening program and I just recently began doing sumo DL's -- I LOVE them! I'm able to keep my back straight and really focus on the lift. I've had nothing but good experiences with them.
Very encouraging, thanks!
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
LJ's doing great with sumo deads, but I want to add that he's also doing a whole lot of hip mobility work (and that came first) as well as single-leg work in every lifting session. Deads are once a week, mobility is 4-5 times a week, and single-leg work is 3 times a week. So we didn't just go back to sumo deads without the other stuff that Kuri mentioned. Do that stuff first and then build up to the sumo deads if and when you are ready.
Understood. I have been doing PT prescribed excercises (just like you described- hip mobility and single-leg, as well as core strength) and they have cleared me for starting back on deads.
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Since most of your life is already complicated, why make your training the same way? Jim Wendler
sorry for late reply - geared lifters can usually go wider because of the hip support at the bottom. Since you are tall it may be ok to go wider (ie feet almost touching the plates).
worked on sumos today, went up to an EASY 405. I may just be built for these, as I'm able to keep my chest a lot higher than on conventional deads.
Awesome! I'm a tall lifter too and keep trying sumos, but can never seem to get the feel right. Maybe I'll try a bit harder and see if I can find a comfortable groove.
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Awesome! I'm a tall lifter too and keep trying sumos, but can never seem to get the feel right. Maybe I'll try a bit harder and see if I can find a comfortable groove.
Well, I'm very early into it, so I'm not sure where it'll go, but so far so good. I'll try to remember to update here, or you could always find my log under 'dmw' because I'll be doing them there once every week to two weeks for a while.
They were easy on the low back the other day.
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Since most of your life is already complicated, why make your training the same way? Jim Wendler
Looking to try sumo deads
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