Experiences of swithcing from conventional deadlift to sumo deadlift

**hailtotheking** · 26-05-2006 10:33 PM

Just thought i'd share my experiences over the lat few days moving from conventional deadlifts, which i have used every week for the last year and a half, to sumo. I became interested in sumo when doing my uni dissertation on deadlift muscle activation patterns, and read some research indicating the sumo produces less shear forces in the lumbar spine, and greater muscle activation in the quads. The quads are a weak point of mine, and i have strained my quadratus lumborum, so it seems like a good time to try this.

- 1st session: Hated it! Could only lift about 60% of my conventional deadlift load, and found it really difficult to lock out, although getting the bar off the ground was easier, and muy lower back definately felt like it was working less. V. sore adductors for a few days

- 2nd + 3rd sessions - Better, able to move about 75% of my conv. DL load. After trial and error, found i had my feet close together - after moving my feet further out, and angling my toes out more, thing became much easier, esp on the lockout. Adductors felt stronger, and my VM muscles were getting a nice pump, especially at the 'teardrop' around the knee. Quads felt v. nicely worked afterwords. Same kind of hamstring soreness i normally get from conv. DL'ing.

- 4th session - Same weight worked, but much more comfortable. Unlike conv. DL i hardly had to bend over at all (i.e i remained almost entirely upright throughout), and my lower back felt v. comfortable. As a bonus, due to the extra vm work it has placed on my legs, my medial collateral knee injury pain seems to be getting much better, and that side of my knee feels much stronger.

CONCLUSIONS: The sumo style definately is more of leg exercise, and less of a lower back exercise. Take some time to find your optimal foot placement distance. V. effective way to DL if you have short arms and long legs like me

**MartinM** · 26-05-2006 11:53 PM

Interesting read Hail. I tried this for one session too and MAN were my adductors sore and I was SO much weaker!

fletch · 27-05-2006 12:08 AM

so can you lift more conventional style yeah? i switched to sumo recently, think i might go back to normal way though soon as i train squats and deadlifts on same day, which the conventional way make me use my back more and be able to lift heavier weight?

**hailtotheking** · 27-05-2006 12:13 AM

I think once i get used to sumo, i will eventually be able to lift MORE with it. It seems to suit my body proportions more, and will hopefully bring up my flagging quads

**MartinM** · 27-05-2006 12:19 AM

Quote

Originally Posted by hailtotheking

I think once i get used to sumo, i will eventually be able to lift MORE with it. It seems to suit my body proportions more, and will hopefully bring up my flagging quads

My friend who is a successful PLer switched to this to increase his max poundages too

(Tried to rep you for this post Hail but it won't let me, says i've rep'd you before.... )

**hailtotheking** · 27-05-2006 09:27 AM

Quote

Originally Posted by MartinM

(Tried to rep you for this post Hail but it won't let me, says i've rep'd you before.... )

Well, its the thought that counts

**Tom** · 27-05-2006 10:52 AM

u can share mine martin

cant wait to try n deadlift again after my comp!

even though i hate them lol

**James Copping** · 27-05-2006 04:48 PM

I hate sumo with a passion. It kills my hams and makes my knees feel dodgy. It does work well for a lot of people though. Generally it is the lighter lifters that do sumo style, and larger lifters that do conventional.

**MartinM** · 27-05-2006 05:39 PM

Its far better for shorter lifters is it not?

**Ripped Barbarian** · 27-05-2006 05:45 PM

I did a few sumo yesterday, first time i've ever done them......absolutley wrecked my groin area (abductors is it?) also seemed to hammer my ass a bit more than normal, could only go up to 90kg with these.