January 22, 2010
January 27, 2010

The SUMO DEADLIFT (not SDHP!!!) has a lot of haters. In the Powerlifting community some scorn it, and its not been allowed in CrossFit competitions. I use it when someone (usually tall and inflexible) can’t get into a proper conventional DL setup, but feel that its worth the work to get them to at least learn conventional. So why Sumo? Well, even though we sped a lot of time trying to hammer out our weaknesses, sometimes its pounding a round peg into a square hole. Notice how quickly Mario and Chris took to this? That doesn’t mean they never have to work on flexibility again, but they were able to load up and move heavier weight safely. That matters. I also find that in most real life situations tat call for picking up something heavy, arms will do inside the legs. I’ve worked at a moving company, and when someone talks about “functional training”, I picture some scenarios where band curls on a BOSU wouldn’t cut it. The Sumo Deadlift would.

Finished with a Met-con burnout:
12 Minute ladder
3 ETC. ETC.,

Lets try to get more legit comments than spam on this one, post heaviest set of Deadlifts and highest ladder completed, thoughts on the Sumo, or random musings.



  1. Sara says:

    looks like a good class. I wish I could have been there.

  2. Tom Brose says:

    Sara, I hope you’re feeling better. Don’t worry, we will work on these again. you still get your gold star for commenting.

  3. Steph says:

    I felt it in my back a lot sooner doing the Sumo DL than I usually would with regular dls. Got 185#s for 3 and stopped after trying 195 and felt it in my back.

    Got 16 rounds for the metcon. That was a good metcon, calves are sore today from the box jumps.

  4. edgy reggie says:

    I’m one the fans of the sumo deadlift, and — as some of you may have noticed — I have incorporated it into my workouts. Credit goes to Coach for introducing me to the sumo deadlift when I started CrossFit (which was three years ago).

    Since I arrived late, I worked with Mark and did 305×5 and 305×3.

    I did ten rounds for the met-con. I would have eked out a couple more, but I had to take a bathroom break.

    Oh well. lol

    CFDC’s own ODB is back to commenting for 2010. 🙂

  5. TomandAmi says:

    OK – I am hating on the Sumo Deadlift and I think the photo of Chris is trick photography. But I liked the box jumps.

  6. Monica says:

    Great looking class. I am a fan of Sumo Deadlifts too! I think working with variety, especially with the legs is a good thing. I like the Sumo DL especially because you have to keep a flat back or you will hurt, so it’s good for prepping for proper form for reg DL, in my opinion.

    Steph you are strong!

  7. Chris w says:

    Your blog content is very high quality I hope you will keep it up…Yes, as predicted, this was a good lift for me, and I loved it but I will keep working on flexibility and getting the standard DL form better. I think Mario and I worked up to 275.

    I did fifteen rounds, but I picked my dbs thinking we were doing press, not push-press.

    Took a bike ride in the mud (canal trail) later in the day and just gassed out totally in the last ten minutes.

  8. Tom Brose says:

    The blog is even better read aloud is your voiceover voice!

  9. Joanne says:

    That was a great workout. I need to do it again and try to improve. I also need to increase upper body strength–that’s where i’m most sore.
    (my first blog post ever!)

  10. sara says:

    I just did sumo DLs today. Worked up to 105Kg x 3. I attempted 110kg but when it didn’t budge I didn’t even try to push it.