Sumo Pull

For Time:

800m Run 
21 Sumo Deadlift (205#/145#)
800m Run 
15 Sumo Deadlift 
800m Run 
9 Sumo Deadlift 

Results   

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Krista_Sumo DL setup

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:

Sumo Demonstrator

  • 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

For you competitive CF’ers. Worth reading this. Don’t be the one who didn’t train like a racehorse nor think like the bumblebee.