Sumo Deadlift

Hinge

Challenge

Level: 8

Target Action: Dynamic

Max Effort

Kit: Barbell

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Hex Bar, Sumo and Conventional Deadlifts form the Max Effort Lifts in the Hinge Category. With each variation, athletes have the ability to load maximally and evoke maximal neuromuscular recruitment which is critical for developing the highest threshold, Type II fast twitch muscle fibres.

The progression of skill from the Romanian Deadlift Variations (Fundamental Theme) is one of coordinating hip and knee bend to provide a vertical bar path from floor to hip with weight. All other skills learned previously remain highly relevant for the Deadlift in the Challenge Theme and are now put under the added pressure of intense load possible with these exercises.
(Summary of physical qualities previously learned: Maintenance of Braced Lumbar Neutral and saggital plane lumbo-pelvic control to provide access to True Hip Extension integrated with scapula retraction/posterior tilt under distraction load)

What does a Sumo Deadlift offer…?

A Sumo Deadlift utilises a wide stance, lowering the body toward the bar. Because of this, less hip flexion is required compared to the Conventional Deadlift and the torso can remain more upright at the initiation of the lift. Sumo Deadlifts require slightly more hip flexion compared to Hex Bar Deadlift owing to the lower bar height and the need to get the shoulders ahead of the bar allow a vertical bar path during the lift.

Hinge The Hinge series owns the deadlift derivatives that form a cornerstone of an effective strength programme. Fundamental to the hinge progression is the ability to maintain a neutral spine position under duress. By developing strength in a stiffened trunk position we can have a tremendous impact on both lumbar spine injury prevention and performance of our ability to transfer force through the body in the Kinetic Chain. This lumbo-pelvic control is perhaps the single most important skill that you need to develop. Because of this it builds roots into every exercise category in the SSOS.

The Challenge Theme is where Low Constraints and Exercise Intensity converge to test dynamic postural control under maximal loads. Here we use an array of movement tasks to actually encourage movement skills to crumble and ask athletes to defend optimal coordination using intense load or speed. Excelling in the Challenge Theme demonstrates an extremely trainable athlete across the 14 Exercise Categories. Every % increase in strength with these techniques demonstrates an increase in robustness and readiness to perform high quality movement at ever higher standards of performance.