That is the conclusion I have finally come too. On deadlifts I have always done my best to pull conventional thinking it was a better way for me and the first time I even thought about using a sumo stance was when Bill pointed out I couldn't keep an arch without moving my legs out. Somewhere between then and now I realized that I have been really dumb for the past couple of years. Just today I hit a new PR for myself. I managed to pull 405 for a single off the floor. It wasn't the prettiest lift in the world but it came up really nice. Three months ago I couldn't even budge 325 conventional.
The point of this post: Experiment with for and exercises to see what works for you.
The second point: Everyone should try a "westside" type powerlifter split at some point. It really is an awesome way to lift and I have really gotten hooked. I don't see myself changing it up for a long time. The benifits it give you in pointing out weaknesses and allowing you to target those weaknesses is great.
Danny
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Danny what do you mean by moving your legs out on a conventional dead?
Im thinking of throwing my buddy on sumos because he's 6'4 and usually lifts his butt up during the beginning to get leverage conventional style. I will admit that sumo is not my style so I dont do it often. Conventional with a hook grip is the way to go for me.
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I tired this last week with great results too. Now, I don't lift near the 400 mark, but I did pull 345 off the floor using sumo and my presonal best prior to this was 320 firm with a conventional hold. I was very surprised that in 2 weeks, I bumped up 25 lbs just switching up my stance.
I never particulary enjoyed deads (I know, treason) until I started doing them sumo style. It is now my favorite excercise, and I look forward to doing them all week...
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Does anybody have a link for an example of a sumo pull? Or maybe you can give me a good written example of how it is done? I love my deadlifts, but I wanna pull more weight too!
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Originally posted by Kevin G.: Does anybody have a link for an example of a sumo pull? Or maybe you can give me a good written example of how it is done? I love my deadlifts, but I wanna pull more weight too!
you may not pull more weight sumo style...this varies from person to person. my body type pulls better sumo, but you may pull better conventional...but try it...it's definately worth it.
Originally posted by DKing: That is the conclusion I have finally come too. On deadlifts I have always done my best to pull conventional thinking it was a better way for me and the first time I even thought about using a sumo stance was when Bill pointed out I couldn't keep an arch without moving my legs out. Somewhere between then and now I realized that I have been really dumb for the past couple of years. Just today I hit a new PR for myself. I managed to pull 405 for a single off the floor. It wasn't the prettiest lift in the world but it came up really nice. Three months ago I couldn't even budge 325 conventional.
The point of this post: Experiment with for and exercises to see what works for you.
The second point: Everyone should try a "westside" type powerlifter split at some point. It really is an awesome way to lift and I have really gotten hooked. I don't see myself changing it up for a long time. The benifits it give you in pointing out weaknesses and allowing you to target those weaknesses is great.
Danny
Danny, I too love the sumo & the westside. i would and have recommended both in a second.
Sumo Style Deadlift: Use a moderate stance and a close grip. To start the lift, you'll rock into the bar; the hips come up fast toward the bar. This requires a strong back because the legs lock out long before the bar is completely locked.
The most common style is with the feet very wide (out to the plates). You shouldn't lower the hips any more than necessary and The back must be arched to the extreme. Most important is to push your feet out to the sides, not down because by pushing down with a sumo or wide stance, your knees will come together, which is the most common mistake in the sumo. By pushing the knees out forcefully, the hips will come toward the bar fast, making for a favorable leverage and placing most of the work on the hips, legs, and glutes. Remember, dont stay down too long b/c it'll destroy the stretch reflex.
What kind of grip do you use: Standard, Mixed or do you use straps? Just curious. I tend to go standard for anything under 250 and mixed 250 and up (personal best is 315). I have never used straps, however.
Mahler
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quote:Originally posted by Kevin G.: Does anybody have a link for an example of a sumo pull? Or maybe you can give me a good written example of how it is done? I love my deadlifts, but I wanna pull more weight too!
you may not pull more weight sumo style...this varies from person to person. my body type pulls better sumo, but you may pull better conventional...but try it...it's definately worth it. [/quote]Great article! It really psyches me up when I read stuff like that.
And it's funny that all this about sumo has come up recently, because I just switched to them myself a few weeks ago. I am of the long-torso, short-arms variety, and the sumo is really feeling good!
Originally posted by Mahler: Holy shit, Danny.
You really ARE a MOFO.
What kind of grip do you use: Standard, Mixed or do you use straps? Just curious. I tend to go standard for anything under 250 and mixed 250 and up (personal best is 315). I have never used straps, however.
Mahler
Mahler I use a mixed grip on all my deadlifts. No straps. I used to start with a standard and then go to mixed as it got heavier but I figured that if I was going to compete with a mixed I should train with a mixed. I do alternate hands every set. On all my romanian deads or anything else I use an standard overhand grip.
I am pretty proud of my weight. Hitting at least 400 lbs has been a big deadlift goal of mine for a while now. I figured that at that point I could consider myself at least decently strong.
Danny
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Originally posted by GqArtguy: I posted this a while back on the MH forum:
Sumo Style Deadlift: Use a moderate stance and a close grip. To start the lift, you'll rock into the bar; the hips come up fast toward the bar. This requires a strong back because the legs lock out long before the bar is completely locked.
The most common style is with the feet very wide (out to the plates). You shouldn't lower the hips any more than necessary and The back must be arched to the extreme. Most important is to push your feet out to the sides, not down because by pushing down with a sumo or wide stance, your knees will come together, which is the most common mistake in the sumo. By pushing the knees out forcefully, the hips will come toward the bar fast, making for a favorable leverage and placing most of the work on the hips, legs, and glutes. Remember, dont stay down too long b/c it'll destroy the stretch reflex.
This is an awesome description of how I deadlift. My legs are out wide, not all the way to the plates, but right around the ring on the bar. I also don't keep a really close grip, its right inside shoulder width. The hard arch is really important it makes things feel much more stable.
Danny
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:p 
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