Sumo deadlifting tutorial with Ben Rice Universal Nutrition Athlete

I have had some requests from some friends and fellow lifters for a small tutorial on sumo deadlifting. Since there weren't any specific questions at the time I tried to cover what I consider the basics as far as form is concerned. Here's the workout that I used as a tutorial.

Deadlifts (alternated with conventional power shrugs)

135x3/3
225x3/3
315x1/1
405x1x3
add belt
495x1
585x1
635x1
665xmiss (Couldn't get a good breath in because I kept coughing)
585x3x2
605x4

Power cleans
225x1x a few

GHR (not shown in the video)
10x4

Abdductors and adductors (not shown in the video)
stackx10x3 for both

Standing box jumps
worked up to a double at 48 1/2 inches

core work

I showed the postitioning and the settup at my first rep of 405 and tried to keep everything clear and consistent throughout the workout. If you have a question or would like a clarification please post a comment and I will address it as soon as I can. I hope this tutorial can help build your sumo deadlift which will benifit any serious lifter regardless of whether or not you compete, and whether you pull sumo or conventional. There is alot of carryover between the two styles and improving one will improve the other.

Category:

Sports

Tags:

• Sumo
• deadlifting
• tutorial
• with
• Ben
• Rice
• Universal
• Nutrition
• Athlete

[WhatIsItToBurn]

hey man, i have a quick question about sumos. you said about using a mixed grip. do you change up which hand faces in/out? i could imagine that always having left in right out would develop imbalances both aesthetically and in your muscle gains.

[Rev198]

@WhatIsItToBurn I use a double overhand grip or a hook grip for my lighter sets and then switch to a mixed grip later on in the workout. as for imbalances I could imagine an imbalance being developed but I don't usually worry about it. Might try switching things up a bit though

[Rev198]

thank you guys for watching. I'm glad that it's being so well recieved. I'll look into making a squat one in the near future.

[byakuugan914]

You mentioned "spreading the floor" with your feet, may you please elaborate? On the standard deadlift I often think of "pushing the floor down" with my heels and then squeezing my glutes, do these same rule apply with sumo deadlifts?

[SmexyPC]

@dngros the shins should ALWAYS be close to the bar. the barbell in general should be as close to the body as possible. toes pointing out. 30 degrees is good. the more u point it out, the more you have to "open up" your groins and force your knees out more.

[MrFlowseidon]

Just what i've been looking for man! Thanks for this video.

[SmexyPC]

hey ben, i have a question. in the deadlift, can you teach or demonstrate how to use our abs like when deadlifting without a belt? for example are we supppose to still "push out" our abs and keep them right while pushed out, or are we suppose to just flex our abs and just pull like that. ????

[dngros]

Just stumbled across this vid, very informative best tutorial on here in my opinion. A couple of questions though on the start of the deadlift should your shins be touching the bar, and also with your toes pointing out is there a specific angle they should be pointed outwards as I've seen other vids on here of people pulling sumo where their toes are pointed out on more of a angle then in your vid. Any help would be greatly appreciated and keep up the vids very inspiring and informative.

[vipadultstars]

Thanks man very helpful info!

[MBodyStrength]

I was digging the plate lateral raises as 5:30.

[Mr123Score]

Great vid!

Strong preacher curl ROM at 8:00

[stUMPHERVILLE]

How could ANYONE even remotely DISLIKE this video? Haters gonna hate.