Sumo deadlift
Pulling from the floor with a wide stance and hands gripping inside the knees
A deadlift variation: feet set wide, toes turned out, hands on the bar between the legs rather than outside them. The wide stance shortens the distance the bar travels and shifts more of the work onto hips, glutes and quads, with a more upright torso and less load on the lower back than a conventional pull. Powerlifters choose between the two stances on hip structure and limb length rather than preference. Some lifters keep pulling sumo when squatting hurts, since it lets them train the legs heavily through a shorter range.
Who backs it
Sorted by strength of stance
- Greg DoucetteDoes it
Coach and IFBB pro · Harder Than Last Time
Hip surgery took squats away from him, so the sumo deadlift carries that load instead and he credits it for most of his glute development. Deeper squats hurt, he says, and he stopped taking the leg press down to parallel after reinjuring the hip.
Source: Fit World Blog: Q&A With IFBB Pro Greg Doucette“It feels absolutely amazing to have set a Guinness book world record. I have been dreaming about holding a Guinness record ever since I was given my first Guinness book when I was a kid. I am 40 years old, and only weigh 210 lbs but with 30 years of hard work, determination and dedication I was able to achieve my dream of owning a Guinness World Records title.”
Guinness World Records: Watch Canadian bodybuilder destroy world record for heaviest sumo deadlift (opens in a new tab) · 2 Dec 2015
Aimed at the same thing
Other entries filed under fitness.
- Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
Backed by 41 of 54 stacks: 36 do it, 3 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
Backed by 19 of 54 stacks: 15 do it, 3 recommend it, 1 have discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
Backed by 12 of 54 stacks: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
Backed by 8 of 54 stacks: 8 do it, 0 recommend it, 0 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Yoga
Regular yoga practice for flexibility, strength and a calmer nervous system
Backed by 8 of 54 stacks: 8 do it, 0 recommend it, 0 have discussed it - ProtocolFREE, no cost
Daily stretching
Long, regular stretching sessions to undo years of tightness and keep training possible
Backed by 7 of 54 stacks: 6 do it, 0 recommend it, 1 have discussed it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.