For Time:
800m Run
21 Sumo Deadlift (205#/145#)
800m Run
15 Sumo Deadlift
800m Run
9 Sumo Deadlift
Results
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View this photo
Today we worked in the sumo deadlift. Not the high pull but the sumo stance deadlift. The wider stance decreases the range of motion and targets the posterior chain and extensors on your backside (i.e. the hamstrings, abductors, and glutes) directly and differently. While this is different from the conventional deadlift it will help your pull and strengthen the muscles used to break that bar off the floor. We will work these in a little more and then see how everyone’s conventional deads stack up to a strength day.
Sumo Stance Deadlift technique tips:
- Stance should be wider than a conventional deadlift
- Butt down, chest up, head neutral
- Setup like your DL with a wider stance, elbows and knees are flush
- Spread the floor with your feet as you push your weight through your heels
- Imagine dinner plates under your feet and try to “spin” them out, forcing your knees to stay out
- Drive forward with your hips, squeeze your glutes as you complete the lift
- Don’t let your knees track or twist in
- Flat upper back and maintain a lumbar curve
Think Like a Bumblebee, Train Like a Racehorse CF Journal
“Attending a Level 1 Trainer Course as a First Time CrossFitter” withTim Gallagher and David Temple, CrossFit Journal preview video [wmv] [mov]