How to Deadlift (Sumo & Conventional)...

[BrotherIron]

Just another tutorial I thought would be good to post up for beginners who want to get into PLing. Dave Tate goes over the proper technique for performing the sumo and conventional deadlift:

 

[jackster]

Maybe im interpreting this wrong but is he saying round your upper back?

 

[BrotherIron]

Maybe im interpreting this wrong but is he saying round your upper back?

There was no misinterpretation. He did in fact say round your upper back. You want to arch the shit out of your lower back and if you can round your upper. It'll allow your shoulders to drop down a bit and that lowers your ROM a lil but it all helps when you're pulling. You do NOT round your lower back. That will lead to an injury.

 

[TerribleTowel]

^^ This is a very hard concept to teach and even harder to learn and be able to consciously implement. With that said.. once you get your lower back strong enough and once your deadlifts get heavy enough you will unconsciously allow your upper back to begin rounding to some degree. Being able to consciously do this to get the max benefit out of it is a whole other story though.

 

[PillarofBalance]

Maybe im interpreting this wrong but is he saying round your upper back?

Watch some vids of sumo pullers and you'll notice there is no "shrug" involved in the pull. It becomes easier to allow that rounding when you pre-load the bar and "push" your ribcage out.

 

[jackster]

I hear what your saying and agree that when lifting sumo style its basicaly a straight lift, however ive always been taught to keep my chest up and shoulders back when lifting traditional style? I dont shrug at the top as its pointless engaging the scaptulas and traps (or so i understand) Im new but learning quick

 

[BrotherIron]

If you want to see this style of pulling (conventional) watch KK. He's imho the best puller out there period. Only guy to pull 939lbs raw without a belt in the 275lbs class.

 

[Zomb131]

What's the point of sumo? Shorter ROM?

 

[PillarofBalance]

What's the point of sumo? Shorter ROM?

Yeah Shorter ROM and I think it just makes a more efficient or effective use of the posterior chain. The weight seems to distribute more evenly and its easier to really get the speed up with leg drive.

 

[BrotherIron]

Sumo is more legs and less back. It does shorten the ROM significantly which is always good when trying to lift more. Remember Power = Force x distance / time so if you cut the distance you can generate more power which means lift more.

 

[porky little keg]

If you want to see this style of pulling (conventional) watch KK. He's imho the best puller out there period. Only guy to pull 939lbs raw without a belt in the 275lbs class.

Agreed, that man is a monster.

That style of pulling has been around for a while though. Vince Anello was awesome at this. At the top of the deadlift his pecs would be touching his lifting belt.
http://youtu.be/rQD9mHTLFCA

 

[PillarofBalance]

When standing up Anello's arms reach past his knees... Advantage Anello.