Sumo Deadlift and High Pulls Today we are working through the 3 phase of the 5/3/1 template for the Sumo Deadlift. Just like any other lift we do,…the more tension you can create the more weight you can pull. One advantage of the sumo deadlift is that the more upright style places less work on the lower back muscles and reduces the compressive forces on the spine. Another advantage is that the sumo deadlift works the adductor (inner thigh) muscles, which are important in activities such as skating. So rather than training the adductors with the standing and seated adductor machines designed for this purpose do the Sumo Deadlift. From the first warm-up set to the final rep you pull, the warm-up and work sets should be identical.
- Approach the bar the same way
- Set up the same way (feet, breath, belt, hands, etc)
- Get a big breath of air and hold it in your belly The point is, everything should look the exact same from the first set of the warm-up until the last work set. Even if you’re working up to a 500 pound deadlift, treat your 135 pound warm-up like it’s 500 plus pounds. I always approach the bar the same way, set my feet the same, and follow the same cues for every single set. This way when the weight gets heavy, you’ll have a nice pattern to follow to get your set up properly. The last thing you want to think about when you’re about to pull a heavy weight off the floor is how to set up for it. SWOD (Strength Workout) 3 x 3 Sumo Deadlift (75, 80, 85%) A2, Lacrosse Ball to Pec Minor or Sleeper Stretch WOD (Workout of the Day) Snatch Grip High Pull (85% 1RM Snatch) 10 Sit Throughs 200m, 400m, 200m, 400m , 200m Run (alternating rounds) 5 Rounds for Time