sumo deadlifts

[adsantos]

Hello everyone,
New to the forum...I used to lurk and never post on other forums like MH for a while and the info I gleaned from there helped me to lose 50 lbs and keep it off for now almost 3 years...

Now to the topic, I avoided deadlifts for a while because there was something about them that just felt awkward. Recently, I discovered the sumo deadlift and it is GREAT. I dont know why but its just more comfortable and I can complete them with good form without that awkward feeling in my back that run of the mill deads make me feel.

So now Im trying to decide whether to put them into my leg workout or my back workout. Ive heard conflicting theories on this and wanted some help. As of now I do them on leg day due to time concerns (Back day for me is during a lunch break, so time is short and I always have to wait for a rack, whearas leg day is an after work event to allow for more time).

Thanks a bunch for any insight you guys can provide!

[gregl515]

When I do sumo deadlifts, I really feel them in my legs, so I would include them in leg day.

[jwrives]

There are guys on here a lot smarter about these things than me, but speaking as a guy who does both standard and sumo deads on a regular basis my first thought is form. Specifically how you position your back. Doing standard deadlifts, I have to really concentrate on not getting my back out of line, so that I am using my lower back too much to move the weight. I find it much easier to keep my back in the correct position and feel like I have better control of the weight doing sumo deads.

That could be what gives you the "awkward" feeling. Maybe you could get someone to work with you on your form. Or there are websites with videos showing proper form.

[I. Kay]

Originally posted by gregl515:
When I do sumo deadlifts, I really feel them in my legs, so I would include them in leg day.

I agree.

I also love sumos because there is less risk of back injury. I've been doing regular deads for over half a year now, and just switched to sumos myself for my new routine. It's nice for me because I have a relatively long torso and shorter arms, so with sumos there is much easier access to the bar.

[adsantos]

Leg day it is...Thanks for the replies!

I definately think I could do standard deads, however no matter how much I read and watch videos they feel awkward. If I had someone there with me, instructing me, I believe I could find what Im doing wrong, but alas, I workout alone and cant afford to pay a trainer...As someone said earlier, my arms are relatively short in comparison to my torso, so maybe this is why sumos feel more "natural."

Another question if you all dont mind my newbie-ness...would it be too much to do sumos, SLDL's and squats in the same workout? I have no history of back or knee injury...

Thanks again

[I. Kay]

Originally posted by adsantos:
Leg day it is...Thanks for the replies!

I definately think I could do standard deads, however no matter how much I read and watch videos they feel awkward. If I had someone there with me, instructing me, I believe I could find what Im doing wrong, but alas, I workout alone and cant afford to pay a trainer...As someone said earlier, my arms are relatively short in comparison to my torso, so maybe this is why sumos feel more "natural."

Another question if you all dont mind my newbie-ness...would it be too much to do sumos, SLDL's and squats in the same workout? I have no history of back or knee injury...

Thanks again

The only problem I could see with that is that because of the increased number of heavy lifts, you won't be able to sustain max lifting power for all of them.

For instance, when you do squats and deads on the same day, you may end up doing either 80% of your usual weight for each, or at 100%... only to blow out before you can do all the reps you had planned for.

However, when you break them up into two separate days, with rest days in between, you might get great, full lifts, with no early burn out.

But again, there was a phase in Book of Muscle that had me doing heavy liftfs for both, and it worked out fine... but it was relatively few sets/reps.

[kuri]

I've seen programs by respected trainers that include squats and deads on the same day. Usually deads are done after squats so as to maximize energy available for squats.

Try Romanian Deads too, you may like 'em. Similar to sumos but really hits the hams/glute nicely.

best,

[FishrCutB8]

I'm wondering if you could divide your workout into a push day and a pull day? Experts: would this not alleviate the concern of deads (pull) and squats (push) on the same day?

[Q.]

I'm not an expert but that's what I do for my upper body. In this case, however, I don't see the dead lift as pulling with the legs, do you?

In terms of the upper body stuff, I alternate push and pull days and add squats, deads, step-ups and other leg work, one exercise per day. I only do about three total exercises per day but try to get the most out of whichever ones I'm doing that day. With upper body, you can work in different planes but there are fewer otions with legs, or so it seems, so that's why I have more upper body exercises than lower. By the way, I don't do any isolation exercises so that's not part of it.

I don't see it as being comparable but I could be missing something since I just skimmed the previous posts.

My $.02

[coalminer]

I think if I were going to do a push/pull routine I would break the legs into hamstring/quad dominant motions and do the hamstring dominant on pull day.

I've never done a push/pull routine, mainly because I can never get one set up that seems to make sense to me. So if anyone has one they like please post it.

As to the original post, I have seen a lot of people who do BB type splits do deads on back day, although I wouldn't (if I did a BB type split.)

[Ikan Twin]

adsantos: i'm just glad you are doing sumos, whatever your routine may be! they are my favorite exercise. i feel these in my hams & glutes while performing them, & my traps get DOMS (as well as glutes & hammys). search "sumo deadlift" on your yahoo or whatever, lots of great articles that go in depth on this exercise.

[gregl515]

If you want to have real fun do step ups into walking lunges. I don't think it's the best combination of exercises but those little spots in front of your eyes are kind of interesting.

[adsantos]

Been away since Thurs. and got to work this morning delighted to see the responses to my question!

Thanks a bunch for all the info! It is appreciated greatly!