5 Tips to Improve Your Sumo Deadlift
May 8, 2013 by Ryan Irwin · Leave a Comment
By Michael Beiter, CPT
The deadlift is known to be one of the most effective exercises for well…pretty much everything. It is one of the first moves taught to athletes at the high school level. That new “sport” they show on ESPN (which I refuse to name) uses it as one of their base movements. You can bet your ass any bodybuilder with a barn door sized back will attribute their posterior development to it. And I haven’t met a 600lb deadlifter who I’d be comfortable calling a slouch. If this isn’t enough to convince you of its effectiveness, throw 250lbs on a bar and do 5 sets of 10. I’m willing to bet it will have you weeping on the floor trying to rationalize why you aren’t able to stand up.
There are 2 major disciplines when it comes to the deadlift; the conventional style and the sumo stance. While both require you to “simply” pick up a weight and put it back down, there are several complexities for each that when learned and practiced can have you successfully pulling big weights. Let’s not forget the importance of staying injury free as well.
This article will cover some tips on executing a proper sumo deadlift. Before we dive in be aware that the style of this lift is much more demanding on the hips than the conventional stance. With that in mind it shouldn’t be a surprise that anyone looking to train with a sumo stance needs to test and find appropriate maxes instead of just transferring your conventional numbers over. It may be tempting but trust me, DON’T DO IT. You’ve been warned.
On to the tips:
- Approach bar with straight legs.
Consistency is the name of the game when learning a new lift. I’ve experimented with several different widths in regards to foot position but the most important factor is that you can find a comfortable position and get there every time you approach the bar. Everyone is different and personal preference will reign supreme but when setting up against the bar I make sure my knees are locked out and legs completely straight. The bar should be against your shins. This ensures that from one set to the next you are not changing your stance. Sounds simple but it is very easy to forget. - Find appropriate toe angle.
The first and second tips are synonymous with each other in that once you have your width and shins in position, the feet need to follow suit. With a wide stance in the sumo pull you are allowed to point your toes outwards. Doing this helps a great deal in feeling stable through the lift and also to ensure that your knees track properly (see next tip). I haven’t found a position that seems to work with everyone but I’d say I’m close to 45 degrees with my placement. Again personal preference varies. Just know that anything less than 30 degrees is wrong, take my word for it or try it yourself. It will only take one rep for you to find out why. - Drive knees out, drop straight down.
The best tip I’ve heard to help the sumo pull came from Dave Tate. “Drop your nuts on the bar.” He’s right. But before you can do that you need to make sure your knees are set up as such that when you begin to pull the weight up you aren’t going to run into yourself. This is where the knees tracking over your toes are so important. When you turn your toes out in a closed chain exercise (deadlift) you are locking your legs into an externally rotated position. This sounds scary but what it allows you to do is push your knees out over your toes and create a straight shin angle so that you have a straight shot to pull the bar to lockout with minimal to no interference from the legs. Anyone who has gotten themselves into a sloppy set of deadlifts knows that if you don’t set up right you can easily start running into yourself and making the lift much more difficult. So bottom line: once your feet are set, aim to push your knees outwards over your big or middle toe. Combine this with dropping straight down on top of the bar and you are set to start your pull…almost. - Keep cervical spine neutral.
So far every tip has been about the set up. It is my hope that you can begin to understand that proper set up can lead to EASY execution. As the saying goes “you can’t out train bad form.” This tip will address the final piece before actually moving the weight. Right now you are set from the waist down, but what to do with the other half of your body? Obviously we want to keep our back in a solid, arched position for as long as possible. When dealing with maximum loads this is usually the first thing to go – this is understandable. However when using sub maximal loads we want to maintain proper back positioning as much as we can. Everyone knows that lumbar extension is good but when we move all the way up to the spine to the cervical area, many lifters are practicing improper form. For a long time it’s been understood that “skying the eyes” and looking up during a lift is proper. Recent research has disproved this aggressive position and recommends that lifters maintain a neutral neck position. A good image of this would be to have a tennis ball tucked under your chin the whole time with the goal of maintaining that position through the lift. Now I have found another way to support this: if I look up the whole time during my set up, when I drop to grip the bar I often grip unevenly. This, as you can imagine leads to some ugly dead lifting. Pick a spot 5-10 feet in front of you on the floor, stare at it and you’ll be good to go. - Hips, hips, hips…and more hips. Finally! You’re set up and ready to lift. Now what? Spread the floor with your legs and drive your hips through as fast as possible. When you think you’ve hipped through enough, do it some more. This lift is all about the hips. Stay upward as long as you can. Remember when you were to “simply” pick it up and put it down. That’s what’s going on here. I’m not kidding when I say that if you take your set up seriously and practice proper form with the sub-weights, then this will be the easy part.
Now go out there and channel your inner sumo wrestler. Your new PR’s await you.
Mike
Have a question or comment for Mike? Email him at mike@nutrisportfpt.com.
For more information on supplements, nutrition coaching or personal training in Des Moines, Iowa, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you go for results and not a sales pitch!
Visit us online at www.nutrisportfpt.com | “Like” us on Facebook
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325 | (515) 331-2141
Nutri-Sport Altoona
1003 8th St SW, STE K (next to Hairy’s Day Spa)
Altoona, IA 50009 | (515) 266-2225
Nutri-Sport Training Tip: F.I.T.T.
March 6, 2013 by Ryan Irwin · Leave a Comment
Mike Beiter, CPT
By Michael Beiter, Certified Personal Trainer
Acronyms and quotes have recently become an important tool in my training techniques. At this time my favorite is the well known K.I.S.S. acronym, meaning “keep it simple stupid.” In fact I am so fond of this saying that if it were socially acceptable I would probably get it tattooed on my forehead in big letters and just point to it when I get asked some of the questions that can easily be answered by following this simple principle.
It’s funny to me how relevant it can be to almost any situation or problem many of us encounter every day. Since this is a fitness article I’ll keep it tailored to those of you who are likely reading it for the brilliant nuggets of knowledge I drop. Here’s one I hear a lot, “This workout isn’t hard enough.” My answer, “Work harder.”
Ok I know, I know. That is just TOO simple. Let’s go into detail about how you can make those workouts “harder.”
Whether or not you work with me or are across the country with another trainer/coach, I can promise you one thing. If he/she is worth listening to, then he/she at some point in his/her career has learned of the basic ways to change up a workout to keep results coming. This is where a lot of people get lost and is also the reason those midnight commercials on T.V. preaching the new phenomenon of “MUSCLE CONFUSION!” are so enticing. It is easy to sell people on something they don’t know.
The following will put you in the know. So read it over and over as many times as it takes until it sticks. It is called the FITT principle (ANOTHER ACRONYM!).
Every program I’ve ever seen has modified one of these factors to cause a change in the trainee. The change is often for the better, or for a simpler term: PROGRESS. This of course is only if the said trainee works hard enough. And this is where I will drop one of those quotable gems I speak of. “If you always do what you’ve always done, you’ll always get what you’ve always gotten.” Here’s how to change what you’ve always done.
Frequency
Intensity
Type
Time
Frequency: How many times do you workout? A typical person looks at how many sessions are put in during a week span. This factor shouldn’t be hard to figure out. If you are looking at manipulating the frequency factor to spark some change simply add more workouts in. PROBLEM! “I already workout 7 days a week!” AHHHHHHH what can I do!? Move on to one of the other factors and make a change there.
Intensity: Changing the intensity type is where I have the most fun. From a super technical textbook, intensity refers to the amount of work you do during a workout. This can be measured from all kinds of different angles. The easiest way to manipulate it is to increase your heart rate, perform more reps, or lift more weight. Boom. Simplicity at its finest.
Type: This refers to the kind of exercise you are doing. If you’re a cardio junkie, throw in some hill sprints, sled pushes, weighted jump roping, plyometrics, or sprints. If you’re a lifter, change up what lifts you’re doing. Switching resistance methods can also offer some variety. I know the barbell is hard to get away from, but bands (yes I said it, don’t judge me), chains, and even body weight work can be utilized.
Time: I think I officially learned how to use a clock in 2nd grade. Now everything is digital so there better not be ANY excuses on how to modify this one. The first thing people will think of when modifying the time factor will be to workout longer. This is the only place I will say NO. When modifying time the best place to make changes is:
1.) Rest between sets
2.) Time spent working at high intensities
Adding a bit of time to TOTAL duration of a workout is only advisable when rest periods are adequate and you aren’t exceeding much more than 70-80 minutes total (endurance athletes excluded).
There are a billion and one ways to muddle and refute these simple concepts but when it all boils down to it; these are the building blocks to EVERY program. Over complicating this principle is the most popular way to establish one’s self as the newest industry expert.
My aim is to educate YOU! Whether you be a client, trainer, coach, or just someone looking for a way to continue to progress, modifying one or all of the variables from the FITT principle can be the catalyst needed to spark change. Don’t be fooled by the over complex routines out there. I know I have. Take my experience and lessons learned and keep things simple to enjoy continued success.
Live well and K.I.S.S!
Mike
Email Mike for more information about this article at mike@nutrisportfpt.com.
For more information on this or other supplements, nutrition coaching or personal training in Des Moines, Iowa, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you go for results and not a sales pitch!
“Like” us on Facebook
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K (next to Hairy’s Day Spa)
Altoona, IA 50009
Nutri-Sport Table Talk: Mental Prep
January 11, 2013 by Ryan Irwin · Leave a Comment
You show up at the gym with the right gym attire, your supplements in hand (and down the hatch!) and a program to follow. But how exactly do you tuck Beast Mode in your gym pack?
An often times overlooked success tool is the notion, and very powerful tactic, of mental preparation. No matter what you are preparing for, whether it’s a big training/lifting session, a powerful presentation, an important meeting, etc., you need to give your mind the right cues to get in the zone. Your best performance depends on having mental focus and prowess.
In this Table Talk video, Ryan Irwin and Chris “The Truth” Bohlman talk about the basics of establishing a routine for getting your game face on. They offer 3 key action steps to build from for getting your head around the task at hand. These action steps need to be practiced and executed consistently to achieve the best results.
Getting in the zone for a productive workout, for example, might involve the following actions steps:
- Get warmed-up (i.e., walk on the treadmill, get iPod on with music that tells your brain it’s go time, get your mind in the right place for strength, power and concentration)
- Know in your head what your workout entails and what your goals are, in other words, don’t show up at the gym without a plan
- Adopt physical and mental cues that let your body know you’re ready to go, be consistent with them (from certain music, to specific physical techniques to more extreme measures like taking a whiff of ammonia and face slapping yourself or your buddy!)
Again, the key is consistency. Make your mental prep regimen a routine – plan for it, prepare for it and find what works for you.
For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations in the Des Moines area, where you go for results and not a sales pitch!
“Like” us on Facebook
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K (next to Hairy’s Day Spa)
Altoona, IA 50009
Nutri-Sport Training Tip: Cable pullovers
October 30, 2012 by Ryan Irwin · Leave a Comment
The back is a complex muscle group which can and should be hit from a variety of angles. We’re going to talk about the pullover (not the sweater) but a variation of the classic free weight version.
This
Not this
We like this variation due to the constant tension it places on the muscle. In the video below, Mike and Tyler demonstrate how to perform this great accessory:
Key points on the cable pullover:
- Use a wide or narrow bar (we prefer wide)
- Athletic stance, arch low back
- Focus on lats performing the movement (verses arms)
- Use as an accessory exercise after a main compound movement
- Higher repetitions (8-15)
For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations in the Des Moines area, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
Nutri-Sport Training Tip: Bench press execution
September 25, 2012 by Ryan Irwin · Leave a Comment
The bench press is likely the first exercise that most of us do, followed closely by the bicep curl. While whole seminars are held centered on this exericise, below are a few basic tips and pointers to not only help your performance but also save your shoulders.
In the video below, Ryan demonstrates the set up and execution that he uses in the bench press:
In summary focus on:
- Expanding rib cage/pushing shoulders back into bench
- Filling lungs with lots of air for proper position
- Firmly plant feet, maintain contact bench contact with your glutes/hips
- Set your grip/arch and maintain
- Keep the air in until your push the bar through your sticking point
As with all exercises, continue to practice with proper form with a given weight and never risk injury by sacrificing form for weight.
For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations in the Des Moines area, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
Nutri-Sport Training Tip: Deadlift set up and execution
August 28, 2012 by Ryan Irwin · Leave a Comment
The deadlift is one of the foundational exercises for strength development and mass gain. Plus it just flat out looks beastly when you can pull big weight straight off the floor and give a rebel yell at the top!
As demonstrated by Ryan in the video below, it is important to focus on technique. This is crucial not only for performance, but also from an injury prevention and safety stand point.
As mentioned in the video, set up can vary based on an individual’s preference, but here’s the basics:
- Center yourself under the bar
- Line up so the bar is over your mid-foot
- Take a big breath of air, bend over and keep your arms close to your legs
- In the same position, bring your knees forward until your shins touch the bar (hamstrings and glutes should be engaged at this point)
- Top off lungs and expand chest, look about 10 feet in front of you
- Pull that thing off the floor!
Make sure you as with all lifts you warm up properly, (link to a warm up sequence here). Progress slowly and consistently for continual gains.
Deadlift starting form
For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations in the Des Moines area, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
Nutri-Sport Training Tip: Good mornings (don’t be afraid of them)
June 21, 2012 by Ryan Irwin · Leave a Comment
One of the best exercises for the posterior chain are good mornings. With lower backs being one of the most commonly injured area, it makes sense to ensure this area is as strong as possible.
Unfortunately, most people are either afraid of them or do them incorrectly. In this video, Ryan demonstrates the proper technique and considerations for this exercise.
Throw these in on your leg or back day. Start slow and you will feel the improvements!
For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
Nutri-Sport Training Tip: Block pulls
June 7, 2012 by Ryan Irwin · Leave a Comment
Strengthening the posterior chain, grip and lifting heavy objects off the floor are common goals. In the video below, Ryan demonstrates an exercise called block pulls, which you will see is more effective than the commonly used “rack pulls”.
This is an excellent exercise to include on your back day as an accessory or maximum effort exercise. Follow the key points in this video and progress slowly.
For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
Keeping it simple: exercise considerations and componets
May 24, 2012 by Ryan Irwin · Leave a Comment
In this day and age of high speed access, global business and 24/7 activity, there is no question we live in a fast paced time. Additionally, with the nation’s obesity rate and health care issues at alarming levels, it’s obvious that we need to make it a point to include exercise into our daily routines.
As with all things, we want the best return of investment in our activities, and exercise should be no exception. Most individual’s goals can be summarized into the following: losing bodyfat, keeping or gaining muscle and strength, as well as being healthy. The following information is applicable and necessary to do all of these things.
The first consideration is to ensure you are doing both resistance training and cardiovascular activity. Resistance training is defined as contracting your muscles against a resisting force. Examples are lifting weights, machines or resistance bands. The reason for incorporating resistance is that it gives the body a reason to maintain or increase muscle mass, which for most, starts to decrease after age 25. Not only is muscle loss not good for pure appearance and strength, but muscle is the “furnace” of your metabolism. Muscle burns calories and when you increase or gain muscle, your metabolism is running faster. If you lose muscle, your metabolism goes down which leads to an increase in bodyfat.
The second type of exercise you want to include is cardiovascular (cardio). Cardio is defined as using oxygen as a source of energy (or aerobic activity). This is important to include for many reasons. One is that it improves your cardiovascular rate, which can be simply explained as the efficiency of your heart and lungs working together. Another reason is that cardio burns calories. If you want to maintain an athletic, toned physique, you need to not only have proper nutrition habits, but also burn adequate calories throughout the day to keep bodyfat from accumulating (or to lose it).
The proper way to structure these two activities are crucial. First, with resistance training, make sure you hit all body parts (especially legs). This will optimize all the factors mentioned above in addition to ensuring you don’t have any imbalances or weaknesses (that can lead to injury). Additionally, make sure the resistance is heavy enough to do what it’s supposed to do. Pick a weight that allows you to do at least 8 repetitions but no more than 12. This is optimal for muscle stimulation. Three sets and 2-3 exercises per body part are sufficient. I am currently doing four days per week. A common myth is doing higher reps to burn fat, not true. This is what nutrition and cardio are for.
Regarding cardio, I define 3 basic types: fat loss, efficiency and metabolic. The first is what I refer to as “steady state or SS” cardio. This is low intensity, keeping your heart rate in the 60-65% range of your max HR. Your body burns fatty acids most effectively here; recovery is improved and is great for those who aren’t conditioned to do the higher intensity forms (yet). However, once you cease SS cardio, the metabolism goes back to baseline. Efficiency cardio is what I like to call the type that endurance athletes focus on as a general rule. This is being able to improve performance in endurance events (such as a 5k road race or triathlon). Certainly this boosts the metabolism and burns calories, but carbohydrates (glycogen) are a main source of energy (verses fatty acids). Finally, metabolic cardio is going to cause your body to raise its metabolism for hours after you have competed it. This is high intensity interval training (HIIT) such as sprints. I recommend 15-20 seconds of maximum effort followed by 45 seconds of recovery. Do these about 10 times, then a 10 min cool down. Twice a week on your non-lifting days is plenty on HIIT as its taxing on the body. If you do cardio on the days you lift (I prefer to do it on non-lifting days), lift first then do cardio to take advantage of more fat loss.
If I can summarize this entire article in one word it would be consistency. Consistency in your exercise and nutrition is the key to success in the quest to be your absolute best. Remember, effort in equals results out, make everyday, every workout and every meal count!
For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225
Nutri-Sport Training Tip: Lying cable pullovers
April 5, 2012 by Ryan Irwin · Leave a Comment
The latissimus dorsi, commonly referred to as “lats” is one of the primary movers of the back muscle group. Additionally, it is one of the main muscles involved in the bench press.
As Mike Beiter explains in the video below, by strengthening the lats you will increase your bench press and other pressing exercises. The lying cable pullovers are a unique and effective way to train this muscle which is has a great carry over affect to the bench press. Not only that, it is a great exercise to isolate the lats which can trigger muscle growth and that coveted “V-taper”.
Throw this in on either your bench press or your back training session for an effective accessory exercise.
For more information on this or other supplements, nutrition coaching or personal training, email mike@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!
“Like” us on Facebook here
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
