The Sumo Deadlift: Is It For You?
If you are looking for a way to get stronger, then it’s not a bad idea to try out the sumo deadlift. However, if you have never tried the sumo deadlift before, or even if you’ve done it once but don’t like doing it anymore, there may come a time when you want to give up your old routine and start over with something new.
It’s easy to say “I’m going to do something different” but what exactly would that look like? How will you go about changing things up? What are some possible changes you could make that might lead to better results?
These questions need answers!
What Are Some Possible Changes That Could Lead To Better Results?
The first thing I’d suggest is just starting from scratch.
If you’re already strong enough to perform the conventional deadlift, why not add weight to it instead? Why not drop the bar and jump straight into the sumo style?
You could even combine both methods. You could do a traditional deadlift followed by a sumo style squat. This combination method is called the Bulgarian Split Squat. It’s one of my favorite ways to train because it combines two very effective training methods that work well together.
These types of changes are safe, simple and effective. Changes like this won’t require a lot of energy or thought to figure out and you will see results if you stick with it.
You could also change your exercise variety.
Are you doing too much of one kind of pull?
Try doing some rows, or replace one of your pulls with a row.
Are you doing too much lower body work?
Try doing some upper body work instead. This can help give your muscles a break while still training hard.
You could also try changing the actual exercises that you’re doing. For instance, if you’re sick of conventional deadlifts, switch to static squats or even front squats! The only downside to switching exercises is that you will have to learn how to perform them properly before jumping right into them or else you might get injured.
You could also try a lower weight with more reps. There are many forms of intensity and volume. You could try switching to a lower weight with higher reps.
You may not get as strong, but your endurance and stamina will increase which can be just as beneficial.
Following these tips should help you change up your training so that you don’t get burned out or demotivated to continue training altogether. Remember, having fun is the most important part of bodybuilding!
If you aren’t having fun, then what’s the point?
The Ab Wheel Roller Sucks!
by David Robson
The ab wheel seems to be quite a popular piece of equipment for those wanting ripped six packs. However, it is also a good way to injure yourself if precautions are not taken. As it turns out, many individuals who use this device wind up hurting themselves rather than getting that desired ripped midsection.
The most common injury from using this device is a ruptured disc in your back. It seems rather odd that something as simple as an ab wheel would cause such an injury, but if used incorrectly, it certainly can.
The first thing you want to do before even attempting to roll out on this device is to make sure that your knees are healthy and functioning properly. If you have problems with your knees or if they tend to give out on you, then this is not the device for you. Your knees are going to be taking a lot of stress while using this piece of equipment as they help to stabilize your body as you roll out.
Without them, you put a lot of unnecessary strain on your lower back.
The next thing that you want to make sure you’re doing is contracting your abs. Now many of you are probably saying, “Duh, that’s why I’m here!” But you would be surprised how many individuals use this device without properly engaging their core abdominal muscles.
Not only is this a waste of time, but it puts your lower back in jeopardy of injury since you are not correctly distributing your weight on your feet. You want to slowly roll out, while squeezing your abs as if you are trying to touch your belly button with your back. This will ensure that your back does not bend and is taking all the weight of your upper body.
Make sure that you are keeping your legs straight as if you were sitting Indian style. Many individuals attempt to do this by bending their legs: a big no-no when it comes to using an ab wheel. Again, this places all the weight bearing stress on your lower back rather than your core.
Before you even roll out, make sure you are engaging your abs and legs are straight.
Once you’ve done this, you can begin to roll out. You want to exhale as you are rolling out. Again, this is to ensure that your abs are fully engaged and taking all the stress off your back.
You should have a straight line going from your head to your feet. Any bending in this position can put unnecessary strain on your back. As you roll out, you can slowly begin to lift your head up and slightly arch your back. Continue to roll out until your arms are fully extended. Hold this position for a few seconds and then reverse the process.
It is highly recommended that you do not use any weight when using this device. As mentioned before, many individuals attempt to place added weight on their stomach when using this device. Not only does this place unnecessary stress on your spine, but it also takes away from the purpose of the ab wheel.
It is meant to engage your core abdominal muscles which in turn gives you better spinal flexibility.
Using this device incorrectly can cause severe lower back pain and may cause a herniated disc. If you have pain when using this device, stop right away and consult your physician immediately.
Many people have claimed that using an ab wheel has greatly improved their core strength and overall flexibility. If you are serious about achieving this without any added stress on your lower back, make sure to follow the tips listed above on proper form.
The ab roller is a great device, but it does have its limitations. Because its purpose is to strengthen your core and increase flexibility, it does not engage the larger muscles in your arms and legs. This may cause some individuals to have weaker leg muscles if they rely solely on this device for their cardio vascular exercises.
If this is the case, a treadmill or other cardiovascular machine may be a better option for you.
The ab roller can be used by anyone, whether you are a healthy individual or have back problems. As long as you use the device properly and don’t overdo it when you first begin, there should not be any problems with using it.
Sources & references used in this article:
Kinematic Differences Between the Front and Back Squat and Conventional and Sumo Deadlift by J Kasovic, B Martin, CA Fahs – The Journal of Strength & …, 2019 – journals.lww.com
Why the Deadlift is for You: A Mechanical Analysis by Zach Chokr by ROM Larger, ROM Shorter – athleticlab.com
The Ultimate Guide to the Sumo and Conventional Deadlift by J Ladon – Power, 2019 – generationiron.com
Biomechanical analysis of the deadlift by MRM McGuigan, BD Wilson – The Journal of Strength & …, 1996 – journals.lww.com
Which Deadlift is Right for Your Body Type? by M Gedge – breakingmuscle.com
A CrossFit Startup Guide: Part 2 by T Widman – CrossFit Journal, 2009 – library.crossfit.com
WHAT IS THE DEADLIFT? by J Mallon – strength-forge.com
Deadlifting Post for those who want to know by S Thompson
King Kamali Answers: Is “Everybody” Really On Steroids? by VS Leaders – steroidology.com