Poll: Best type of Deadlift?

What type of deadlift gives best results?

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  1. I will be honest I can barely perform a couple reps and I kinda cheat on them lol


  2. I just feel a lot more comfortable pulling from the sumo position. I do both ways just for practice and to hit the different muscles, but when it comes down to my serious heavy lift I always go with the sumo.
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  3. If you're trying to increase your deadlift, then as Louie Simmons says, "do everything but deadlift". Sounds strange but I've found good mornings, box squats, and hypers to really build a strong deadlift.

    For back thickness you should also throw in some GMs. Just my humble opinion.

  4. I find that conventional deads work the upper and lower back more, while sumo hits the glutes and hams more. I do both, though I only go really heavy with sumo style deadlifts as I have had some back pain issues after super heavy convetional deads.

    I think some sort of deadlifting should be done every week, whether speed pulls, pulls off a platform, or something. I wouldn't go heavy on deadlifts every week though, that taxes the nervous system in an extreme way.

  5. Quote Originally Posted by exnihilo
    I wouldn't go heavy on deadlifts every week though, that taxes the nervous system in an extreme way.
    I'm guessing you mean don't do a 1 rep max every week. Are you talking even a 3RM?

    PL definition of "heavy" can be different from the BB definition.
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  6. Deadlifts themselves are very taxing on the CNS whether your going for reps or maxing out. I wouldn't recommend doing them every week as it may lead to overtraining.

  7. Going heavy for me is 3rm or heavier. I Agree with IRserge that you should be careful not to overdo deadlifts, however some variant (whether speed pulls, sumo pulls, conventional pulls on a platform, etc) should be done every week, probably alternating between a 1rm, doing 3-5 sets of 3 reps with a 5rm weight, and doing 8-10 singles with a 5-6rm weight but done as explosively as possible.

  8. Quote Originally Posted by exnihilo
    Going heavy for me is 3rm or heavier. I Agree with IRserge that you should be careful not to overdo deadlifts, however some variant (whether speed pulls, sumo pulls, conventional pulls on a platform, etc) should be done every week, probably alternating between a 1rm, doing 3-5 sets of 3 reps with a 5rm weight, and doing 8-10 singles with a 5-6rm weight but done as explosively as possible.
    Thanks for clarifying that. Those are some good ways to mix things up so the CNS isn't overtaxed.

  9. I have recently turned to rack deadlifts for my back thickness. They work great, and doesn't give my lower back/legs the burn I didn't want since I'm hitting it on back day.

  10. Quote Originally Posted by BOHICA
    I have recently turned to rack deadlifts for my back thickness. They work great, and doesn't give my lower back/legs the burn I didn't want since I'm hitting it on back day.
    Try spacing your grip WAY WAY out when you do your rack pulls too. That seems to involve the back a lot more.

  11. I was reading the thread and I was going to suggest rack pulls but it looks like you figured it out on your own. Those are fun. I got up to 680 from just above my knee last week. Also, cleans or clean pulls seem to be good for upper back thickness. As for deadlifts, I think exnihilo hit the nail on the head when he said conventional involves more low and upper back while sumo is glutes and hammies. I havent tried moving my grip out but im gonna give that a shot. Seems like it would give the traps hell.

  12. Quote Originally Posted by glenihan
    IMO for overall back thickness conventional deads from the floor is your best bet
    I agree.

  13. Good mornings > any deadlift.

  14. I dont know about that...they work different muscle groups.

  15. I give props to trap bar deads as well. They seem to hit me all over and I can pause more effectively at the top of the lift and get my posture/form just right. I can go a lot heavier and slower on them with more confidence than standard or sumo deads.

    I'm a bit on the slower recovery end of things so at most I'll alternate squats on week one, leg presses on week two, and deads on week three...then repeat. On cycle I'll add leg presses to squat day and alternate squats and deads each week. .since I'm in superman mode. lol

  16. Regular deadlift

  17. Back in my glory days of strongman comps, we'd have different events from one comp to another. Some had full deads, some partials (18" or silver dollar deads). Found I could pull more from the ground with conventional and more from 18" with sumo.

    Conventional deads work best for me. I'm 6'3" with long legs and arms so I agree with what others have said about individual body structure being the best indicator of which type of dead is best for them.

  18. Personally I like the Rack.

  19. Each week I alternate regular stance deadlifts and rack deadlifts. Ever since I started implementing rack dead I have noticed quicker strength gains.

  20. A THREE DIMENSIONAL KINETIC ANALYSIS OF SUMO AND CONVENTIONAL STYLE DEADLIFTS

    "SUMMARY: Mechanical work is greater in the conventional deadlift, which suggest a higher energy expenditure. Moderate to high hip extensor, knee extensor, and ankle dorsiflexor moments are generated during the sumo deadlift, which implies moderate to high muscle activity is needed from the hip extensors, knee extensors, and ankle dorsi flexors. In contrast, moderate to high hip extensor moments and low knee flexor, knee extensor, and ankle plantar flexor moments are generated during the conventional deadlift. This implies moderate to high muscle activity from the hip extensors, and lower activity from the knee flexors & extensors and ankle plantar flexors. These kinetic differences result from technique differences. Hence, a electromyographic analysis should now be conducted to confirm muscle activity patterns. This would help trainers and therapists in prescribing the appropriate deadlift technique."

    [and now for an EMG study...]

    An electromyographic analysis of sumo and conventional style deadlifts.

    "RESULTS: Overall EMG activity from the vastus medialis, vastus lateralis, and tibialis anterior were significantly greater in the sumo deadlift, whereas overall EMG activity from the medial gastrocnemius was significantly greater in the conventional deadlift. Compared with the no-belt condition, the belt condition produced significantly greater rectus abdominis activity and significantly less external oblique activity. For most muscles, EMG activity was significantly greater in the knee extending intervals compared with the corresponding knee flexing intervals."

  21. Quote Originally Posted by alan aragon
    A THREE DIMENSIONAL KINETIC ANALYSIS OF SUMO AND CONVENTIONAL STYLE DEADLIFTS

    "SUMMARY: Mechanical work is greater in the conventional deadlift, which suggest a higher energy expenditure. Moderate to high hip extensor, knee extensor, and ankle dorsiflexor moments are generated during the sumo deadlift, which implies moderate to high muscle activity is needed from the hip extensors, knee extensors, and ankle dorsi flexors. In contrast, moderate to high hip extensor moments and low knee flexor, knee extensor, and ankle plantar flexor moments are generated during the conventional deadlift. This implies moderate to high muscle activity from the hip extensors, and lower activity from the knee flexors & extensors and ankle plantar flexors. These kinetic differences result from technique differences. Hence, a electromyographic analysis should now be conducted to confirm muscle activity patterns. This would help trainers and therapists in prescribing the appropriate deadlift technique."

    [and now for an EMG study...]

    An electromyographic analysis of sumo and conventional style deadlifts.

    "RESULTS: Overall EMG activity from the vastus medialis, vastus lateralis, and tibialis anterior were significantly greater in the sumo deadlift, whereas overall EMG activity from the medial gastrocnemius was significantly greater in the conventional deadlift. Compared with the no-belt condition, the belt condition produced significantly greater rectus abdominis activity and significantly less external oblique activity. For most muscles, EMG activity was significantly greater in the knee extending intervals compared with the corresponding knee flexing intervals."
    Interesting stuff allan, thanks for posting that.

    Funny though, I don't think tibialis anterior or medial gastroc activity (or lack of) will be a primary factor in determining which type of DL I do! The rest was cool, researchers can just be a tad goofy sometimes.

  22. Quote Originally Posted by CRUNCH
    Interesting stuff allan, thanks for posting that.

    Funny though, I don't think tibialis anterior or medial gastroc activity (or lack of) will be a primary factor in determining which type of DL I do! The rest was cool, researchers can just be a tad goofy sometimes.
    Hahaha goofy? I doubt the researchers have set foot in the weight room . But yeah, they do come up with some interesting lab data.

  23. Sumo's involve too much leg for my liking, unless i was to use them on a leg day.

  24. Never even really tried sumo's, always did them regular stance, but I'm going to give them a shot next week and I'll see how they feel. Quick question for you guys though...When I deadlift, I always pull it from the floor, and let it come back to the floor to a complete stop before I pull the next rep. Lately in my gym I've seen a lot of people stop right before they touch the floor, I guess you can say they "barely graze" the floor with the weight before pulling back up. Is there any advantage or disadvantage to doing this?? How do you guys do them?

  25. Quote Originally Posted by MiKeY ReSp View Post
    Never even really tried sumo's, always did them regular stance, but I'm going to give them a shot next week and I'll see how they feel. Quick question for you guys though...When I deadlift, I always pull it from the floor, and let it come back to the floor to a complete stop before I pull the next rep. Lately in my gym I've seen a lot of people stop right before they touch the floor, I guess you can say they "barely graze" the floor with the weight before pulling back up. Is there any advantage or disadvantage to doing this?? How do you guys do them?
    I barely let them graze the floor, and never fully set it down. I feel that this is more difficult, because when you set it down you body has a moment of rest. By not setting it on the ground, you are keeping constant tension on your muscles. I'm not sure if it really makes a difference in terms of strength / muscle gains, but I do feel it is more challenging.

  26. nice thread
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  27. I think it depends on your natural body leverages that determine which you can lift heavier at. The sumo deadlift is more hips, and poster chain. well the conventional deadlift works more lower back, and less hips. They both use the lower, and upper back, but the sumo is more legs. I would go with conventional if your are just interested in getting bigger, the sumo dosent work know where near as much back, and it will make your hips sore as ****. If your not a powerlifter, and looking to get the most weight, I would go with conventional. The reason being if your not competing then I wouldnt push make back to its limit, youll just have a sore back.Mark

  28. Quote Originally Posted by BigCasino View Post
    I barely let them graze the floor, and never fully set it down. I feel that this is more difficult, because when you set it down you body has a moment of rest. By not setting it on the ground, you are keeping constant tension on your muscles. I'm not sure if it really makes a difference in terms of strength / muscle gains, but I do feel it is more challenging.
    Its more challenging to let it rest, than it just hitting the ground "barley" then pulling. Just like benchpressing its harder if you pause it. Youll proably think its harder to bounce them for becuase as soon as the weight touches the ground you try to be explosive, and pull. Then you get bent over, and the bar is away from your body putting, you at a leverage disadvantage, more stress on the lower back the futher the bar is from the body.Maybe your body is deferent on terms of body strengths, and weakness. but for me its harder to let them rest. Mark

  29. For me, I have noticed that alternating floor deadlifts with rack deadlifts each week helps bump up my overall deadlift.....anybody else?

  30. Why has no one mentioned stiff legged deads? These things hit my hams harder than sumo style.
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