I've made my case for the deadlift to be incorporated in workouts for most healthy individuals and described some proper lifting mechanics. Today, I'll discuss the traditional style barbell deadlift ( DL) versus the Sumo style.
Of course, you can perform deadlifts with dumbbells, kettlebells, med balls, sandbags or slosh bags in order to provide variety and changes in load position and lifting mechanics. People lucky enough to have access to a hex bar or trap deadlift bar should mix these lifts in as well.
Excluding maximal lifts, the most common traditional deadlift style is the "leg-lift" method. The "leg-lift" style generates large hip extensor movement.On maximal lifts, the "back-lift" style provides an pronounced kyphotic thoracic curve.
The wide-stance Sumo-style lift puts the barbell closer to the center of mass of the upper body, but increases mediolateral shear forces as well. A key benefit of the Sumo-stle DL is that maintaining lumbar lordosis ( which places less stress on the posterior ligament system) is much easier. It also produces knee, and hip extension, and heavy adductor involvement.
Finally, a knowledgeable professional can help you decide which style of DL is best for your particular needs based on training status, performance needs and biomechanical characteristics. A person with a short torso and short arms for example, could benefit from employing the Sumo-style DL.
Regardless of which style or tool you use, ensure you incorporate this excellent compound exercise into your routine. Don't be afraid.
"But is he alive or dead? Well, that's the question nowadays isn't it? Let's just say I let him continue to exist." Day of the Dead
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