Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 11-13-2011, 02:42 PM   #1
tank
Senior Member
Max Brawn
Points: 5,446, Level: 47 Points: 5,446, Level: 47 Points: 5,446, Level: 47
Activity: 16% Activity: 16% Activity: 16%
 
tank's Avatar
 

Join Date: Nov 2011
Location: NC, USA
Posts: 2,329
Training Exp: Rookie
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Food
Reputation: 19889
tank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributor
Lightbulb Tip to learn sumo deadlift technique while improving pull from the floor.

What's up guys (and gals!)? Being a shorter guy I wanted to experiment with sumo style deadlifts and found that while they do feel heavier from the floor, mechanically they felt more comfortable. I'm currently running Madcow's variation of Starr's 5x5 routine which involves barbell rows on days 1 and 5.

Last workout I started doing something interesting that may benefit anyone trying to make the transition from conventional to sumo style deadlifts, so I wanted to share.

I need to work on my sumo deadlift technique and the hardest part of the lift is from the floor. When doing barbell rows, if I place the bar on the floor I have to pick it up from the floor every set to row it. Deadlifts from a deficit are used to improve pulls from the floor, and using sub-135 weight as my program requires for several sets (for now) allowed me to sumo deadlift the bar from a deficit because of the plate-heights. For this reason, you can purposely use multiple 25's or even 10 lb plates to create this deficit.

If you are using a relatively light weight (a lower percentage of intensity for YOU) you can do this between each rep to practice technique. Personally, I do the pull from the floor 2 or 3 times, then lean forward and begin my rows. If you are not using the same routine I imagine you can find a way to easily incorporate this idea.


Hope this helps and good luck transitioning!
__________________
My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
tank is offline   Reply With Quote
Sponsored Links
Old 11-13-2011, 04:15 PM   #2
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,813
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Good post.

I found barbell rows, particularly Pendlays, helped me a lot this year with pulling from the floor.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 11-13-2011, 04:25 PM   #3
tank
Senior Member
Max Brawn
Points: 5,446, Level: 47 Points: 5,446, Level: 47 Points: 5,446, Level: 47
Activity: 16% Activity: 16% Activity: 16%
 
tank's Avatar
 

Join Date: Nov 2011
Location: NC, USA
Posts: 2,329
Training Exp: Rookie
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Food
Reputation: 19889
tank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributor
Default

Quote:
Originally Posted by BendtheBar View Post
Good post.

I found barbell rows, particularly Pendlays, helped me a lot this year with pulling from the floor.
thanks!

i'm going to look into pendlays because i've been hearing a lot about them lately.
__________________
My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
tank is offline   Reply With Quote
Old 11-13-2011, 05:05 PM   #4
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,813
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by tank View Post
thanks!

i'm going to look into pendlays because i've been hearing a lot about them lately.
Pretty much the same as a barbell row, except you set the weight down after every rep. So the row is from a dead stop.

Saves some wear and tear on my back as well.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 11-13-2011, 05:11 PM   #5
tank
Senior Member
Max Brawn
Points: 5,446, Level: 47 Points: 5,446, Level: 47 Points: 5,446, Level: 47
Activity: 16% Activity: 16% Activity: 16%
 
tank's Avatar
 

Join Date: Nov 2011
Location: NC, USA
Posts: 2,329
Training Exp: Rookie
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Food
Reputation: 19889
tank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributor
Default

Quote:
Originally Posted by BendtheBar View Post
Pretty much the same as a barbell row, except you set the weight down after every rep. So the row is from a dead stop.

Saves some wear and tear on my back as well.
i did not know that! i could probably incorporate them into madcow's 5x5, right? the whole goal is strength and i don't see how doing pendlay's could be detrimental. am i wrong?
__________________
My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
tank is offline   Reply With Quote
Old 11-13-2011, 05:17 PM   #6
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,813
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583792
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Madcow has you barbell rowing on Monday and Friday correct?

If I am remembering correctly, than certainly, Pendlay's could be used in their place.

Here is how I perform mine (this is not me):

__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote
Old 11-13-2011, 05:37 PM   #7
tank
Senior Member
Max Brawn
Points: 5,446, Level: 47 Points: 5,446, Level: 47 Points: 5,446, Level: 47
Activity: 16% Activity: 16% Activity: 16%
 
tank's Avatar
 

Join Date: Nov 2011
Location: NC, USA
Posts: 2,329
Training Exp: Rookie
Training Type: Fullbody
Fav Exercise: Squat
Fav Supp: Food
Reputation: 19889
tank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributortank is a dedicated contributor
Thumbs up

Quote:
Originally Posted by BendtheBar View Post
Madcow has you barbell rowing on Monday and Friday correct?

If I am remembering correctly, than certainly, Pendlay's could be used in their place.

Here is how I perform mine (this is not me):

Pendlay Rows 285X8 - YouTube
yeah mondays and fridays. that's awesome. I'm definitely gonna start doing them instead.
__________________
My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
tank is offline   Reply With Quote
Reply

Bookmarks

Tags
deadlift, floor, improving, learn, pull, sumo, technique, tip


Similar Threads
Thread Thread Starter Forum Replies Last Post
How to Sumo Deadlift BendtheBar Exercise Form 2 08-29-2012 10:22 AM
Anybody pull better sumo than conventional? Trevor Ross Powerlifting & Strength Training 6 06-08-2012 12:34 PM
Dumbbell Sumo Deadlift themaster2981 Powerlifting & Strength Training 17 06-03-2012 04:02 PM
Learning the Sumo deadlift! CallmeKing General Board 3 08-22-2010 05:45 PM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 09:47 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.