Tuesday, October 17, 2017

Technique Tuesday: Sumo Deadlift



This training cycle we are introducing you to the sumo deadlift! We are really excited about it and are looking forward to teaching you!

First, below is an overview of the technique we need to use while performing the sumo deadlift.

Second, here are a couple reasons why we are implementing it in our training. The info below is taken from our friends at BarBend since they put our thoughts in writing. (https://barbend.com/sumo-deadlift-benefits/)

Translating Pulling Strength to Real Life Movements

Nearly every real-life movement in which we are asked to lift something from the ground is done in some variation of the sumo stance. Whether it be lifting the back end of a car after a night out with friends, flipping logs and tires on a lunch break, or helping a friend move couches and refrigerators into their new home; nearly ALL of those movements are done sumo style.

When we take a look at formal athletics, powerful hip extension is often taken from a wider stance position (think middle linebacker and/or shortstop stance), with the torso squatted and loading inside feet that are wider than shoulder width. If you stop and detach yourself from the debate between pulling sumo vs conventional, and open your eyes to the real world, you will see how practical and powerful the sumo deadlift can be for one’s performance in daily life (assuming you are He-Man or He-Woman outside the gym too) and on the platform.

Better Individualization of the Deadlift

While most people generally refer to the conventional style a the gold standard deadlift method, the sumo stance can offer many individuals and athlete a better pulling approach based upon their hip structures, mobility levels, and comfort. Depending on hip structure, specifically the angle of inclination that the femur goes into the pelvis, an athlete may or may not be the most comfortable in a given pulling position.

Whether it be conventional with the toes out, wider stance, feet touching…or maybe sumo with feet to the ends of the barbell, stances can person to person. If the goal is to load the athletes posterior chain as whole and strengthen the system, allowing them to choose which feels most comfortable and athletic to them may be a good option. This is not to say that they should not be able to lift conventional stance however, as a diversified athlete is a safer, stronger athlete.

Increased Gluteus Maximus and Quadriceps Development

Due to the demands on knee extension during the sumo stance, research has shown significant increases in EMG (electromyographic) activity in vastus lateralis, vastus medialis, and tibialis anterior when compared conventional style deadlifts. What this suggest is increased quadriceps and glute development specific to the sumo style deadlift.

The ability to specifically target the glutes and quadriceps in a pulling movement can help a conventional lifter become (1) stronger and more stable above the knee, when quadriceps and glute (knee and hip extension) are key for lockout, (2) add additional lower body volume into preparatory and off-season program without excessively taxing spinal erectors (see below), and (3) can help to strengthen the specific muscles and positions some squatters use while taking a wider stance in the low bar back squats

Deadlift Heavy While Minimizing Lumbar Spine Stress

The sumo deadlift has been shown to produce about 10% less stress upon the spinal extensors in comparison to the conventional style. By assuming a wider stance, the lifter is able to open the hip, flex the knees, and keep the hips closer to the barbell at the start, ultimately increasing the torso angle of the start positioning and shifting demands (up to 10%) of the lift from the spinal erectors to the quadriceps and glutes. This finding can be used to address aspects seen above (1, 2, and 3), but also can help some lifters who are recovering from heightened periods of high training and stress upon the lower back and/or recovery from injury.

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Monday, July 20, 2009

Georgia Games WL Results

On Saturday I had 3 clients compete in the Georgia Games Weightlifting portion as well as myself and fiance Kelly Rexroad.

Adam Reese, 20, had a great day. He went 3-3 in the snatch and made 2 PR's (personal record) ending with 96 kg. He opened in the clean and jerk with 106, also a pr. He needed to total 210 kg to qualify for the American Open, which would be a huge accomplishment for him. He needed to clean and jerk 114 kg so we put it on the bar. He missed the clean. On his 3rd attempt he came out ready for it. Easy clean, pushed the jerk out front just a little bit. He will have another chance to qualify and will make it.

Adam Flatt, 12, also had a great day. After an easy opener in the snatch at 22 kg he overlooked his next attempt at 25 kg. But he came back to make it strong on his 3rd. In the clean and jerk he motored through all of his attempts ending with a pr of 36 kg.

Charlie Maynard, 17, also had a day filled with pr's. He demolished his 2nd snatch of 83 kg which is a pr for him. He barely missed his 3rd attempt at 87 kg, left it just a hair out front. In the clean and jerk charlie was unstoppable. He gutted out his 3rd attempt to make a great 121 kg lift.

Caleb went 2-3 on the snatch making 121 kg on my 2nd attempt and barely missing 125 on a 3rd. After opening at 150 kg in the clean and jerk, we jumped straight to 159 kg for a competition pr and also a total pr. Good lift. We went to 163 kg to tie the american record clean and jerk but it wasnt to be that day.

Kelly also had a good day, She snatched a strong 70 kg on a 2nd and barely missed 72 kg out front. An easy opener with 84 kg was followed by a miss with 87 that was way behind her and on her heels, an over correction resulted in another miss on her 3rd. Just technical since she was easily strong enough.

Great job at the meet guys!!!

Caleb

Monday, July 6, 2009

Combat Ropes Exercises

Some new exercises to get you started with a Combat Rope.

They are a brutal strength and conditioning tool for wrestlers and all athletes alike!

Get your Combat Rope at peakperformanceweightlifting.com!

Monday, June 22, 2009

Congrats PPW Athletes!

Last weekend, Cameron Bush competed in the USA Powerlifting National Championships. Cameron won his weight class and won a spot on Team USA to compete in the World Championships in September!! Cam is a wrestler at North Gwinnett.

The same day was the State Championships for Freestyle and Greco Wrestling. Matthew Connell, Evan Burchette, Garrett Todone all won State Championships! Adam Flatt, Ezra Connell and Josiah Connell all won a medal at the State Championships!

Congrats to all these members of the Athlete Development Program!

Wednesday, June 10, 2009

Peak Performance Member Featured in Magazine!

Adam Flatt is featured in the June Edition of "In The Game" Magazine, a Georgia Sports Publication.

Adam has been in the Athlete Development Program for about a year and a half now and has made great strides in his strength and confidence levels.

Each month they choose a Rising Star to feature in Georgia. This person possesses certain qualities...dedication, potential in their respective sport, respectful, intelligent, and talented. Adam fits the bill and was the Rising Star for June.

Check out the entire online write-up - CLICK HERE

Stay Strong,

Caleb

Sunday, May 24, 2009

Athlete Development Program

These GA Wrestlers are members of Caleb's Athlete Development Program. These athletes know and act on the behind the scenes secret to success. Year round hard work with strength training and conditioning.

These Champions know the Secret and Act on it.

Do you?



Pan American Games

Caleb qualified to be a member of Team USA for the Pan Am Games this year. The competition is the first weekend in June so its coming up quick. Here is a video clip of some recent training of Caleb and several clients who also compete in Olympic Weightlifting

Cameron Preparing for Teenage Nationals

Cam Bush, 198 lbs, doing his test day in preparation for the Teenage Nationals. Cam has been a client for about 3 years. He is a wrestler for North Gwinnett also, strong kid with a ton of room to grow. Look for big things from him.

Monday, May 18, 2009

Q&A with Caleb

I am now offering a Q&A Portion to the blog and at www.peakperformanceweightlifting.com

If you have any questions, comments, or anything about training for athletics, powerlifting, weightlifting, nutrition, etc I encourage you to ask. Your questions will be answered directly by me and may even be shared on both sites for others to view and learn from.

CLICK HERE to ask Caleb a Question

Saturday, May 16, 2009

FREE ARTICLE

Click here to get your FREE ARTICLE on Developing a Killer Core for Wrestling! You will be added to the list to receive future updates and articles!

Tuesday, May 12, 2009

Adam Flatt to be featured in Magazine!

Adam is scheduled to have his interview and photos done this week for "In the Game" Magazine. This is a great magazine that really supports out local athletes. He is going to be their "Rising Star" of the month. I will let you know the issue when it is released.

Sam signs with Rutgers

Last week Sam Kuntz signed to wrestle at Rutgers on Scholarship. This is a huge honor and a testament to Sam's hard work, dedication and intelligence. Congrats Sam!!

Sunday, May 10, 2009

Do you have what it takes?

These studs work their butts off year round to be the best wrestlers in the country. Check out just a little bit of their training. Much more to come!



If you think you have what it takes than check out peakperformanceweightlifting.com or email caleb at info@peakperformanceweightlifting.com for more info on the Athlete Development Program to dominate your competition next season

The Gym Bouncer

Everyone must work hard or answer to the bouncer

330 lbs x 2!

Here is Corey squatting 330 for a double in training.

GA HS State Champs Videos!

Here are the videos of Cheese, Adam and Charlie. Great lifting!





Friday, May 8, 2009

Adam "Cheese" Flatt Profile

Adam has been training with me for over a year. He is now 12 years old and a very talented wrestler. He has wrestled since he was about 5 and was very technical. He lacked the strength to dominate his opponents though, we fixed that and he is still making great gains in strength and confidence that will definatly lead to a successful career. Adam is also a truly nice and respectful kid.

He also competed in Olympic Weightlifting and qualified for the Schoolage National Championships in June.

Start stats:

Bodyweight - 70 lbs
Squat - 29 lbs
Bench - 19 lbs
Deadlift - 85 lbs
Clean - 19 lbs

May 2009

Bodyweight - 90 lbs
Squat - 110 lbs
Bench - 80 lbs
Deadlift - 140 lbs
Clean and Jerk - 33 kg (73 lbs)
Snatch - 23 kg (49 lbs)

Seth Kuntz Profile

Seth has been training with me consistently for under a year. He is very strong and makes PR's every week. He is a hard worker and a nice kid. He is a good baseball player who is about to start hitting them out of the park.

Start Stats:
Bodyweight - 145 lbs
Bench - 100 lbs
Squat - 185 lbs
Deadlift - 200 lbs
Clean - 95 lbs.

May 2009

Body weight - 162 lbs
Bench - 155 lbs
Squat - 230 lbs x3
Deadlift - 245 lbs x3
Clean - 140 lbs

Dalton Daniel Profile

Dalton has been training with me for about 3 months now. He is a wrestler for North Gwinnett High School. He is a very focused and dedicated kid for his age. He knows what he wants to achieve and commits to getting there. He has a bright wrestling career and life ahead of him.

Start stats:

Bodyweight - 112 lbs
bench - 95 lbs
Squat - 100 lbs
Deadlift - 135 lbs
Clean - 95 lbs

May 2009

Bodyweight: 117 lbs
Bench: 130 lbs
Squat: 185 lbs x3
Deadlift: 215 lbs
Clean: 121 lbs

Steve Coulombe Profile

Steve is a gifted athlete and a great soccer player. Steve has been working with me since the summer of 2005. Steve is a genuinely nice kid and very intelligent as well as a very hard worker. He is planning on competing in Olympic Weightlifting this summer before going to college.

Start stats:

Bodyweight - 98 lbs
Bench - 45 lbs
Squat - 100 lbs
Deadlift - 115 lbs
Clean - 45 lbs

May 2009

Bodyweight - 145 lbs
Bench - 190 lbs
Squat - 280 lbs
Deadlift - 300 lbs
Clean and Jerk - 170 lbs
Snatch - 121 lbs

Morgan Moss Profile

Morgan Moss is a Duluth High Senior. He has been with me for several years and has worked hard for what he has and is a strong kid, he is planning on competing in a powerlifting competition this fall.

Start stats:

Bodyweight: 248 lbs
Bench - 155 lbs
Squat - 225 lbs
Clean - 110 lbs
Deadlift - 225 lbs

May 2009

Bodyweight: 220 lbs
Bench - 225 lbs x3x3
Squat - 365 lbs x3
Clean - 215 lbs
Deadlift - 425 lbs

Sam Kuntz Profile

Sam Kuntz has been training with me for about 4 years, since he was a freshman. He has come light years from the small timid kid to fist came into the gym. He is now going to Rutgers University on a Wrestling Scholarship and leaving as a strong, humble but dominant wrestler.

Start stats:

Bodyweight: 140 lbs
bench - 115 lbs
Squat - 200 lbs
Clean - 95 lbs
Deadlift - 225 lbs

May 2009:

Bodyweight: 206 lbs
Bench - 300 lbs
Squat - 420 lbs
Clean and Jerk - 117 kg (258 lbs)
Snatch - 85 kg (187 lbs)
Deadlift - 435 lbs

Sam only lost 2 matches his senior year of wrestling and won the GA 5A State Championship, earned All-American Honors at Nationals, was the State Runner Up his Junior Year, holds Powerlifting State Records, and is a very nice kid to top it off

Dan Branscum Profile

Dan started on March 15th with his brother Ty. They have both only been working out for 2 months but making huge gains weekly. Dan is a golfer and a hard worker who pays attention to detail on technique.

Start stats:
bodyweight 134 lbs
Squat - 65 lbs
Bench - 65 lbs
Deadlift - 135 lbs
Clean - 65 lbs

May 2009
Squat - 175 lbs x2x3
Bench - 130 lbs x2
Deadlift - 255 lbs x2
Clean - 126 lbs

Adam Reese Profile

Adam Reese has been training with me for a little over 3 years. He is now 20 years old, in high school he played a variety of sports as an all around athlete and now competes in powerlifting and olympic weightlifting.

Start stats:

bodyweight - 130 lbs
bench - 200 lbs
squat - 200 lbs
deadlift - 170 lbs
clean - 65 kg

May 2009:

bodyweight: 150 lbs
bench - 285 lbs
squat - 405 lbs
deadlift - 405 lbs
clean and jerk - 96 kg (212 lbs)
snatch - 76 kg (170 lbs)

Adam also holds 4 State Powerlifting Records in the 148 lb weight class

Ty Branscum Profile

Ty has only been training with me since March 15th. In 2 months he has made dramatic gains in his strength and conditioning, as well as his confidence in himself and his actions.

March 15 2009

bodyweight - 153 lbs
squat- 65 lbs
deadlift - 135 lbs
clean - 65 lbs
bench - 65 lbs

May 2009

bodyweight - 165 lbs
squat - 200 lbs
bench - 120 lbs x2
Deadlift - 255 lbs x2
clean - 110 lbs

Cameron Bush Profile

Cameron is a very naturally gifted athlete. Alot of natual athletes take their gifts for granted, not Cam. He busts his butt every day to be the best. He is a competitive powerlifter and a wrestler for North Gwinnett High School. Cam is going to have a spectacular wrestling season and has a good shot at winning the Powerlifting National Championships and making the World Team. Cam is now 17 years old

Start Stats: 2007
bench - 210 lbs
squat - 390 lbs
deadlift 400 lbs

As of May 2009
bench - 370 lbs
squat - 580 lbs
deadlift - 590 lbs

Charlie Maynard Profile

Charlie Maynard has been a client for over 2 years. He is a very hard worker and dedicated to his success on and off the mat. He is a wrestler for Forsyth Central who is going to have a great upcoming season and also qualified for the Olympic Weightlifting Schoolage National Championships.

Starting stats:
Bodyweight: 160 lbs
Squat: 185 lbs
Bench 135 lbs
Cleand 150 lbs

As of May 2009
Bodyweight - 185 lbs
Squat - 380 lbs
bench - 255 lbs
Clean and Jerk - 115 kg (253 lbs)
Snatch - 77 kg (170 lbs)

Corey Brown Profile

Corey has been a client for several years. He is now 52 years old and very dedicated and goal oriented. He has also competed in several powerlifting competitions over the last few years with great success. He even qualified for the Masters National Championships

At his start with me he was at:
bodyweight: 194 lbs
Bench: 228 lbs
Deadlift: 405 lbs
Squat: 305 lbs

As of May 2009:
Bodyweight: 180 lbs
Bench: 240 lbs
Deadlift: 460 lbs
Squat: 375 lbs

Caleb
www.peakperformanceweightlifting.com

Thursday, May 7, 2009

Ty hitting PR's

6 weeks ago Ty could squat 65 lbs. He has been making huge strides weekly and here is some new PR's in the squat

Wednesday, May 6, 2009

GA High School Weightlifting Champs

Adam Flatt, Charlie Maynard and Adam Reese all competed in their first Weightlifting competition this past Saturday, May 2.

Adam "Cheese" Flatt is 12 and competed in the 39 kg weight class. He went 6-6 and made pr's of 23 kg snatch and 33 kg clean and jerk.

Charlie went 5-6 making pr's of 77 kg snatch and 115 kg clean and jerk in the 85 kg class. Charlie is 17.

Adam Reese made a pr snatch of 76 kg with a close miss at 80. He clean and jerked 87 on his opener and barely missed the jerks at 94 and 97 after strong cleans.

Charlie and Cheese both qualified for the School Age National Championships in June.

Videos will be posted soon!

Interested in joining the team? Email Caleb at info@peakperformanceweightlifting.com and see if you have what it takes!

PPW Dominates AL State Meet

PPW brought home the team gold medal from the AL State Powerlifting Championships!

Team members were Cameron Bush, Sam Durham, Corey Brown, Brian Dean, Ray Koons, Dale Mclaren, Sharon-Rhea, Tony Walton, Zahir Jooma, and Matt Durham.

Here are vidoes of Cam, Corey and Matt!





Peak Performace Weightlifting

Hello Everyone

I am starting this space to keep everyone posted on training updates, videos, discussions, etc. I want this to be a resource for anyone who needs help with their training as well as a place for athletes of Peak Performance to have their profiles, PRs, videos and more updated for all to see.

We will also have updates on Caleb and the Peak Performance Team at Competitions.

Stay tuned, there will be some big lifts coming!

Stay strong

Caleb

www.peakperformanceweightlifting.com