Beginner Deadlift Considerations: Conventional or Sumo?
By
Derek Barker
The deadlift is the lift that a new powerlifter initially moves the biggest
weights with and makes the most immediate progress. This is usually because the
lifter had some prior experience in sports such as martial arts, baseball, or
football. A newer lifter may pull 300, 350, 400, or even 450 lbs his very first
time. From that point, his progress can be pretty rapid. But what style should
the new lifter use and why? Why would a new lifter choose sumo over
conventional?
Hopefully, this article will help you come to some decisions on which style
best suits you as your deadlift style of choice. Many articles cite a certain
“body type” as a consideration for choosing one style over the other. However,
we’ve all seen lifters with many different types of physiques pull successfully
sumo style or conventional. A particular style that a lifter uses early on in
his career may not be the best style for him later on. His leverage may have
changed, muscle groups may have become bigger and stronger, and his weight may
have increased. So with all that being said, how should a new lifter decide what
deadlift style to use and how should he train it?
About 15 years ago, Louie Simmons recommended a five-week deadlift program
based on the percentage method. The program started with the lifter having
achieved a max single in the deadlift coming into the program. In the first
week, the lifter was then to perform 15 singles with 65 percent of that single
with short rest periods. For the next week, the percentage was raised five
percent and the amount of lifts dropped to 12. This goes on until the fifth week
when the lifter has reached 85 percent and performs six singles.
I feel this program is vastly superior to any other for new lifters because
by using weights in this percent range, the lifter is able to focus on his
technique and think through the lift rather than get all psyched up and possibly
miss or just muscle the barbell up. In addition, weights of 85–100 percent for a
new lifter may in fact reinforce bad technique rather than correct it. In the
sixth week, the lifter should attempt a new max in the deadlift.
Here’s my advice. For the first training wave, pull conventional. Play around
with the conventional stance and find what suits you best (shoulder width
stance, very close heels touching, feet angled out). Experiment and find an
optimal pulling stance.
After a new max has been attempted and hopefully achieved in week six, start
the cycle over, this time with a sumo stance. Again, experiment with foot stance
such as an ultra wide sumo or a more moderate sumo. Play around with the angle
of the feet. A good rule of thumb is to have them angled out at least 45 degrees
to keep your center of gravity as close to the barbell as possible. Go through
the cycle, and on the sixth week, attempt a max with the sumo stance. Now,
you’ve spent three concentrated months on your deadlift. You should have a good
idea what your particular strengths and weaknesses are with each style and what
style allows you to lift the most weight in a contest. Regardless of which style
you choose, it’s important to still train the opposite style at some point. One
style will help the other.
As far as equipment goes, I feel new lifters should always wear a power belt
to deadlift in. Not only does it protect the lifter from injury, but the lifter
learns how to exert against the belt during the lift. Flat shoes are also
important, so wear them when deadlifting. Another item that even a new lifter
may want to consider is a suit, especially in the sumo deadlift. In the sumo,
the initial separation of the barbell from the floor is greatly aided by a tight
lifting suit. As the lifter progresses from training to competition, it only
benefits him to learn the equipment as he progresses in the training. EliteFTS
sells several single ply and double ply
Metal suits specifically made for deadlifting. Check them out.
In today's powerlifting world, the squat and bench press seem to have the
most influence on one’s total, but the good deadlifter in a meet always has the
ace in the deck. He has the last move. You may never become a great deadlifter,
but you can always become a better deadlifter. So become passionate about the
deadlift. Learn what techniques work best and when to make changes, and you too
may have the last move at your next meet.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
us at www.EliteFTS.com.
