Strength Workout of the Day (SWOD) A1. 4 x 5 Sumo Deadlift (50, 60, 65, 75%) A2. 3 x 10 Rocking Calf Mobilizations Tips:
- Grooving the movement pattern – Is the sumo deadlift going to help with the movement patterns you train for (e.g. strongman) or get your body confused (e.g. with Olympic weightlifting)?
- Body – Which lift do your body proportionsfavor? For example, those with a shorter torso will favor the conventional style, whereas those shaped like a monkey will be more at home with sumo. Training a variation that suits your body will help you to lift more.
- Carryover – Which lift is going to have the most carryover into everything else you do? Both in terms of strength and movement pattern? Generally speaking, a wider stance carries over into a narrow stance more effectively than the other way around.
- Weaknesses – Which lift is going to bring up your weaknesses better? For lower back and general posterior chain strengthening, conventional is a good option. For hips, sumo is better.
- Use – What are you going to use the sumo for? Low reps or max reps? For low reps, either is okay. For higher reps or max reps, conventional is the better of the two.
- Flexibility – Do you have the ability to get into the positions needed for the sumo deadlift?
- Recovery – Which style of deadlift are you able to recover from more quickly? Choosing this one will mean less negative impact on the rest of your training.