Sunday, November 21, 2010

Sumo (and I don't mean the high pull)

     Greetings again everyone. I do believe we are on post #40... and I haven't missed a day yet! Granted some post, like yesterdays, did not have the full flavor of many others you've seen. However, we're still going strong. Speaking of strong we're going to talk again about the deadlift... but one we rarely, if ever, do. The Sumo Deadlift.

Close, but that's not what I'm saying

Now that's what I'm talking about

     The Sumo Deadlift is simply one of the many deadlift styles out there. There's also Romanian Deadlift, Stiff Legged Deadlift, Snatch Grip Deadlift, etc. But we're not talking about those. In CrossFit we mostly see this in the form of a Sumo Deadlift High Pull (SDHP), done at light weight and high reps. So why not put two and two together and make the Sumo Deadlift a part of your strength training.

     In a normal Deadlift our feet are under our hips with the hand outside of our feet, torso is bent forward and hips are back. In the Sumo stance our feet are about twice as wide with our hand inside of our feet, the torso is more upright and our hips are lower.


     Duke University performed a study using 13 Division 1-A Football players, testing their 12 rep max in both the conventional and Sumo Deadlift. They found that the conventional Deadlift used more of the muscles from the outer hamstrings and the glutes (ass). The Sumo Deadlift used more muscles from the quads and inner hamstrings.

     So, does this mean one is better than the other? Not at all. It means that we're working a slightly different set of muscles. Whether you used one or the other, or both, the Deadlift is still there to make you one strong mother. So that's the name of the game everyone... lift heavy things!

**Authot's Note: perform 1 burpee for every time I said "Deadlift"**

3,2,1 GO!

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