Tues 8.7.12

SUMO DEADLIFT

 (Picture 1 displays the starting position, whereas picture 2 displays initial lift off ground)

Set Up

• Feet: anywhere wider than shoulder width, stances vary between wide and ultra-wide, find a foot position that is comfortable with 
• Grip: inside the legs between your knees

Execution

• Similar to the initial stance of a conventional deadlift - chest up, butt high to feel hamstrings, with knees driven out
• Drive through the heels to initiate the movement on the way up
• Once you pass your knees, open up at the hip
• Initiate the way down by setting your butt back - once the bar reaches your knees, bend them
  

Takeaways

• Vertical chest position - ensures that you maintain a tight lumbar while keeping your hips underneath you rather than having your butt shoot back and outwards - if this happens, it places much  more pressure on your lower back and the tendency to round becomes greater
• Jam the knees out - knees caving in is a safety hazard as well as an efficiency one, you will need those knees out to keep the outer part of your butt (gluteus medius) engaged. 
  

Class Work

Sumo deadlift 3s

GPP: Part 1 Axle

2 Rounds:
Overhead Axle Lunge Walk @ 75
10 alternating steps

GPP: Part 2 Tire Flips

2min AMRAP Tire Flips
[Rest 1 minute]
4 Rounds

 TEAM PIC!

(Love the gangsta face, Mitch)