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  1. #1
    Registered User leangains69's Avatar
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    Sumo deadlift assistance movements

    What are best assistance movements to strengthen sumo deadlift ?
    'If diet and exercise doesn't feel as natural as brushing your teeth everyday or even breathing you will never see the results you want' - Ryan Doris
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  2. #2
    Lives for PRs davisj3537's Avatar
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    I'd think wide stance squats and rack pulls are a good place to start.
    I see all these people searching for the secret to gain muscle/get stronger. There are two secrets actually; going to the gym and eating.

    Best bench 455x3 @198, Best sanctioned bench 435@181 (single ply)

    Always tempted to neg people who elicit and then ignore advice or anyone advising noobs to do 5+ day bodybuilder splits.

    Looking for a good routine? Check out the "Fierce 5" series here http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971#post1266578971
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  3. #3
    Registered User Jason2459's Avatar
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    conventional deadlifts
    My Training Journal: http://tinyurl.com/jasons-journal
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  4. #4
    Registered User leangains69's Avatar
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    thanks for replies i was meant to say with particular building power of the floor. Would strengthening quads help most?
    'If diet and exercise doesn't feel as natural as brushing your teeth everyday or even breathing you will never see the results you want' - Ryan Doris
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  5. #5
    Registered User samsont's Avatar
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    deficit pulls
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


    Goal: pull 500 before year is over.
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  6. #6
    fat arn710's Avatar
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    There has been a couple interviews with Dan Greene lately in Power magazine where he talked about this specifically.

    I can't remember what he said but you should try and dig them up
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  7. #7
    Registered User koyongi's Avatar
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    Depends on your strengths and weaknesses.

    Conventional deadlift, wide/box squats, SLDL (sumo especially), maybe some deficit or block pulls, GHR.
    314/231/352/881@123
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  8. #8
    This is my troll acct. mal1ce's Avatar
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    For me personally, deficit pulls have been the single best exercise in helping me off the floor. Not only are you pulling a longer distance, but it really helped me "feel" the leg drive and make the mind muscle connection. Aside from that I also do glute-ham raises, barbell hip bridges, and cable pull through to help with hip explosion.

    If you try deficit pulls, aim for about 60% of your current 1rm and start with maybe a 2" lift. Here's a vid of some of my deadlift workout from yesterday, you can see the last set of deficits I did at the start of the video.



    Also, here is a link to Dan Green's blog, might have some helpful info....
    http://dgreentraining.blogspot.com
    Last edited by mal1ce; 02-28-2013 at 08:57 AM.
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  9. #9
    **** Your Excuses xRequiem's Avatar
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    speed pulls and conventional 5s
    My training log
    http://forum.bodybuilding.com/showthread.php?t=147351893

    best gym lifts / 2014 goals
    Squats 585 / 585
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    front squat 335x8 and 405x1 / 405x3
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  10. #10
    Registered User androstan's Avatar
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    Originally Posted by davisj3537 View Post
    I'd think wide stance squats and rack pulls are a good place to start.
    Would it make the most sense to perform wide stance front squats since the weight is in front of you when you deadlift?
    Training Log: http://forum.bodybuilding.com/showthread.php?t=152769373

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    squat: 405x3
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  11. #11
    Registered User NeonDeon21's Avatar
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    deficit stiff legs and db swings
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  12. #12
    Strength Enthusiast Retardo-pex's Avatar
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    Originally Posted by leangains69 View Post
    thanks for replies i was meant to say with particular building power of the floor. Would strengthening quads help most?
    I've been doing deficit work and I'm being sold on kettlebell swings as well.
    Current Bests (raw/singleply)

    Squat- 435 / 512.5
    Bench- 280 / 308.5
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    Goals:

    - Squat 500, Bench 325, Deadlift 550 raw at 181-220.

    - Give the recreational bodybuilder thing a solid effort.
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