I have loved this exercise since day one. It is great for legs, glutes, and forearms. I like to go as heavy as I can with the kettlebell while still keeping good form. That requires steady motion and tempo, while making sure your posture - neck and back are always in a tight and properly set. I usually go until failure x 2. #longlegs #sumodeadlift #kettlebellworkout
This ones for you, @ronathanjemy! Thanks for doubting that I could only do this in sumo stance and pushing me to prove you wrong. 😂 #LiftingThings
Oooooh lordy this weeks leg day was 🤮😂 I normally don’t struggle with DOMS all that much anymore but I was waddling for like 3 days after this haha! @floraandfit putting me to work as usual!! 45kg single leg squats, 60kg sumo deadlifts and some accessory band work at the end 😛
Great day at the gym 💪 we literally had it alllll to ourselves. Tried conventional deadlifts instead of sumo... definitely weaker in conventional and need to work on keeping my hips lower. Buuuut excited to get stronger in that lift 💚
Knee paused dead’s have been very secondary this block, but ended the block with these after being inspired by @samjacks134 immaculate pauses the other day thought I would tryyyy to up my game!
Thanks @jessicastanleypl for the filming. Legend.
Coached by @c_j_barney 🧙♂️
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Happy Friday!! Currently sitting at 104.8Ibs, my body never ceases to amaze me, just Monday I was at 107.... which low key scared me. The weight loss could most likely because I’ve been stressed and depressed all week.
Anyways, @2akm17 sent me a post about body proportions and what deadlift stance would be more suitable according to your proportions.
I feel like I have short arms and a short torso so sumo is more likely for me but I’m so used to pulling conventional plus I don’t think I can pull as much sumo than I do conventional
But! Today I decided to give sumo a shot and I surprised myself, form and execution needs work and the platform wasn’t very favorable bc you can see my feet were sliding butttt maybe if i keep working at it, I may be able to pull heavy sumos
4x2x95 comp pause
Liquid Chalk: @baregrip
#sumodeadlift #sumostance #benchpress #weightloss #weightgain #strong #fitnessjourney #houstonpowerlifting #powerlifter #girlswholift #48kg #uspapowerlifting #uspatx
What deadlift do you do
On that note, let’s provide some MORE value…. Escamilla et.al (2002) got 13 well trained college footballers to perform sumo or conventional deads, with or without a belt assessing for muscle activity of the rectus femoris, vastus lateralis & medialis, biceps femoris (lateral hamstring), semitendinosus/semimembranosus (medial hamstring), hip adductors (longus, magnus, gracilis), glutes, middle & upper traps, rectus abdominis, external obliques & the calves (LOL). Results below
Sumo deadlifts had significantly greater muscle activity in the vastus lateralis & medialis and significantly less activity in the gastrocnemius vs conventional. Secondly, beltless deads had significantly greater activity in the rectus abdominis and significantly less activity in the exrnal obliques. Finally, there were no significant differences in trap, glute or hamstring activation between the two variations
Practical implications. Sumos may be a better OVERALL exercise vs conventional deadlifts as they recruit the same amount of hamstring and glute activity however with the added bonus of increased quad activation. That being said however, if you specifically want to grow your calves (LOL) the conventional deadlift may be a superior exercise as it did recruit more of the gastrocnemius (LOL). Furthermore, by wearing a belt you may increase rectus abdominis activity possibly due to the belt working as a resistance against the contraction of the rectus abdominis, thus allowing a more intense voluntary contraction than without. Wearing a belt also decreased oblique activity possibly due to the less degree of stabilisation requiredas a result of increased intra-abdominal pressure. So Do your sumos if you want some added quads, do some conventional if you don’t
#conventionaldeadlift #sumodeadlift #conventionaldeadlifts #sumodeadlifts #compoundlift #buildmuscles #deadlifting #deadlifters