PDA

View Full Version : Ultra-wide sumo deadlifts (from Westside article)



Andrew Cohn
08-31-2010, 05:16 AM
Has anyone here used the ultra wide sumo deadlifts or the stiff leg sumo deadlifts mentioned in a Westside deadlift article from about a year ago? Do you use them as a max effort exercise or are they added in to a normal deadlift day like an assistance exercise.

I follow a Russian template and am deadlifting 2x weekly now and making solid progress on the speed (weights are still pretty light). The last time I implemented some tips from this article my deadlift shot up so I'm looking for any and all pointers in preparation for the NOTLD deadlift meet.

Matt Adams
08-31-2010, 06:14 AM
Yes, I have used these before. They will blow your hips and hamstrings up! I do them after My max effort squats and like to do around 5-6 sets of 3-5 reps. Our deadlift is basicly identical.(ive pulled 610) and i usually dont go over 315 for this exercise, its pretty challenging. Just a tip on setting up the exercise...put collars on the bar before you add the first plate. It will make the plate sit further outside than normal allowing you an even wider stance without the risk of smashing your feet.

AdamBAG
08-31-2010, 08:06 AM
We have done them as an accessory exercise. They definitely hit the hips and hams really hard.

I did quit doing them though because all the stiff leg work was starting to interfere with my normal sumo form.

martin
08-31-2010, 10:58 AM
I like stiff leg sumo or romanian style sumo's (if they exist!)

Just as assistance work for 5's normally and you don't need alot of weight, around 50% or deadlift weight will be plenty.

They helped my squat the most TBH

MarcusWild
08-31-2010, 11:09 AM
If I feel good, then I'll do 4-5 sets of 5 trying to set a new 5RM. If I don't feel good, then I just do 3x5 with one weight. I've tried them as speed work and ME, and they just don't seem as effective for that.

basbolstar
08-31-2010, 01:45 PM
If anyone has a video I would love to see it??

I am thinking of switching from Conv to Sumo.

lil' power
08-31-2010, 02:22 PM
Yes, I have used these before. They will blow your hips and hamstrings up! I do them after My max effort squats and like to do around 5-6 sets of 3-5 reps. Our deadlift is basicly identical.(ive pulled 610) and i usually dont go over 315 for this exercise, its pretty challenging. Just a tip on setting up the exercise...put collars on the bar before you add the first plate. It will make the plate sit further outside than normal allowing you an even wider stance without the risk of smashing your feet.

Another way is load quarters on the bar first to save smashing your feet...

douglasoh5
08-31-2010, 02:50 PM
Its a really good exercise. to describe it i would call it an arch back good morning with a wide stance just your deadlifting it. you want your shoulders way out in front.