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Part of a presentation looking at the deadlift exercise, its variations, and other pulling movements.
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PULLING EXERCISES
John M. Cissik
Human Performance Services, LLC
Overview
Analyzing the deadlift Common errors Coaching and Safety Variations of “pulling” exercises
Analyzing the Deadlift
Benefits Competition Styles of Deadlifts What does the deadlift work? How does the deadlift affect the lower
back?
Benefits
Lower body hypertrophy Lower back / core strength Bone mass in lumbar spine and lower
body Total body strength
Styles of Deadlifts
“Conventional”Stance less than
shoulder width (~80%)Hands outside of legsSlower lift than SumoBarbell travels a greater
distance and is further from the athlete
“Sumo”Stance almost twice
shoulder widthHands inside of legsFaster lift than
conventionalBar travels a smaller
distance and is closer to the athlete
Conventional vs. Sumo Deadlifts Escamilla, et al. (2000): 24 male
powerlifters at ADFPA nationals
Sumo Conventional Body Weight 71.6kg 76.8kg Barbell Weight 214.6kg 221.6kg Stance width (% of shoulder-width)
188% 80%
Hand width 47cm 55cm Total lift time 3.62 s 4.08 s Time from LO to KP 1.64 s 1.58 s Time at sticking point 1.68 s 1.77 s Total vertical distance (% of height)
21.2% 26.0%
Lifting off the Barbell
Segment Angles at Liftoff
020406080
100120140160
HipKne
eTr
unk
Thig
h
Shank
Joint
An
gle Sumo
Conventional
At Liftoff...
The sumo group: Has a more upright trunkHas thighs closer to parallel to the floorHas a shank that is more vertical
Passing the Knees
Segment Angles at Knee Passing
0
20
40
60
80
100
120
140
160
180
Hip Knee Trunk Thigh Shank
Joint
An
gle Sumo
Conventional
When the barbell passes the knees... The conventional lifters:
Extend their hips, knees, and shank through a greater range of motion
Trunk angles are similar for both types of lifters
The Sticking Point
Segment Angles at Sticking Point
0
20
40
60
80
100
120
140
160
180
HipKne
eTr
unk
Thig
h
Shank
Joint
An
gle Sumo
Conventional
The sticking point...
Is higher for conventional lifters However, it is not located just off the
ground for sumo lifters (it is still 56% of the lift’s total height vs. 61% for conventional)
Trunk angles are very similar at the sticking point for both types
Differences Between Sumo and Conventional The segment angles and sticking
regions are not that different between the two variations.
Surprisingly, muscular involvement is very similar as well..
Escamilla, et al. (2002).
13 Division I football players Performed 4 reps of their 12-RM deadlift
(mean 12-RM was 123.1 kg) under one of four conditions:SumoConventionalBeltNo belt
Muscle Recruitment and the Deadlift
Muscle Recruitment
0102030405060
RF VL VM LH MH
Muscles
EM
G a
cti
vit
y
Sumo
Conventional
RF: rectus femoris, VL: vastus lateralis, VM: vastus medialis, LH: lateral hamstring, MH: medial hamstring
Muscle Recruitment and the Deadlift
Muscle Recruitment
010203040
LG MG TA HipAdd
GM
Muscles
EM
G a
ctiv
ity
Sumo
Conventional
LG: lateral gascroc, MG; medial gastroc, TA: transverse abdominis, GM: gluteus maximus
Muscle Recruitment and the Deadlift
Muscle Recruitment
0
20
40
60
80
L3 T12 Mid.Trap
Upp.Trap
RA EO
Muscles
EM
G a
ctiv
ity
Sumo
Conventional
Muscle Recruitment and Deadlift Styles Conventional:
More recruitment of plantar flexors Sumo:
More recruitment of vasti lateralis and medialis
More recruitment of dorsi flexors No other major differences between the
two styles; lower back, abdominal, and traps equally recruited
How does a weight belt effect things? Wearing a belt decreases RA activity
(63% to 56%) and increases EO activity (53% to 62%)
Escamilla feels this is due to the belt interfering with RA contractions and the EO being needed to stabilization in the absence of RA activity
The Deadlift and the Lower Back Granhed, et al. (1987). “…most lumbar
vertebrae, including…adults of all ages, tend to fail at compressive loads not higher than 10-12 kN.”
Examined 8 Swedish powerlifters at the 1983 world championships.
These 8 lifters deadlifted between 212kg and 325kg, at body weights of 59kg-93kg.
Deadlifting and the Lower Back
The 8 Swedish powerlifters were subjecting their L3 vertebrae to between 18.8 and 36.4 kN of compression on those lifts.
Researchers found that the Swedish powerlifters had a greater BMD in their L3 vertebrae (greater BMD ~ greater resistance to compression).
Relationship between annual training load and BMD.
Training Load and BMC
When lifters are lifting more than 1,000 tons/year, there is a dramatic increase in the BMC of their L3 vertebrae.
Deadlifts and the Lower Back Deadlifts do subject the lower back to a
great deal of stress. However, this is something that the back
can adapt to over time...
COACHING PULLING
EXERCISES
Variations and Other “Pulling” Exercises
Snatch-grip Deadlifts Clean-grip Deadlifts Partial Deadlifts Platform Deadlifts Dumbbell Deadlifts Romanian Deadlifts Stiff-Legged Deadlifts
Good Mornings Back Raises Reverse
Hyperextensions Leg Curls