Problem with Sumo Deads

[ZZuluZ]

"Important to ensure that nothing else is recruited when performing this exercise. "

Nothing else? Isn't the gastronemius intended to help flex the knee? Or are you referring to hand support?

Interesting about the hamstring curls: I always assumed their were useless.

Too bad about the other advice; I don't have the luxury of bands, sleds, lat pulldowns, etc...

-Zulu

 

[Arioch]

Actually, I was referring to hip movement. What you do not want is hip or glute involvement. Concentrate on actually trying to isolate the hamstring.

And no, leg curls are not completely useless, just decidely inferior. In some specific cases, certain machines can be usefull if a muscle imbalance is limiting performance.

And you can get bands pretty cheaply now.

 

[ZZuluZ]

So a concerted attempt at avoiding hyperridation?

Won't it allow for great load? Seems quite natural...

-Zulu

 

[Arioch]

Well, it will allow a greater load, but I am theorizing (I can use that word since this is my field, otherwise I would be guessing) that one of the problems is a specific weakness in the biceps femoris, and you need to strengthen this. It is rather like focusing on your triceps when you need to work on your lockout.

The hamstrings are already getting hit from a variety of exercises which are not helping resolve the problem, so focus as specifically as possible on fixing this one minor detail and see if it has any effect.

 

[ZZuluZ]

Well, there are few people whose word I take at face value....but yours is one of them.

Hamstring curls are in.

What I want to know is how knee flexion has any carry over to the deadlift. I guess I just don't see it.

-Zulu

 

[growin']

I'd say they support the trunk and help push it forward as you are pulling the bar back. The straightening of the legs happens with the squeezing of the hamms too......I guess

 

[Arioch]

Carry over to sumo, moreso than conventional. See the aspect of adduction that is occuring, as well as rotation of the femur. One of the lesser known, so to speak, functions of the biceps femoris is to assist in rotation of the femur, this is made easier by the bifurcation of the heads.

In conventional, there would be even less activation.

 

[ZZuluZ]

Well, I pull evenly conventional and sumo.

One more observation: my lats are always sore after deadlifts. It's like I'm only lifting with my lower/upper back.

I know my form is crap.

Thanks for the information concerning the hamstrings

-Zulu

 

[Lumberg]

Ever try to do pull ups after deadlifts? You won't get as many as if you begin your wo with pull ups. Not quite sure why but I do know that DLing hits your lats hard.

Lots of guys, like needsize, advocate DLS for great back width and I am in that camp.

JC

 

[growin']

Deads tax your lats because they support your body as you pull, but they also greatly strain the CNS, which I'm sure also affects pull up ability. What do you think Arioch, is that on the money?