In Powerlifting, Videos

March 21, 2011

Video Article

In Part 3 of the Dynamic-Effort series, it’s time for speed pulls at Westside Barbell.

With speed squats behind them, athletes including A.J. Roberts, Laura Phelps-Sweatt, John Kerr, Tony Ramos and Luke Edwards hit the platform for deadlifts with well over 100 lb. of bands added as resistance at the top of the movements.

Narrator Brandon Lilly explains the form the athletes are using to generate as much power as possible, and he explains that speed pulls are actually part of a Westside athlete’s GPP work. In rapid succession, each lifter steps to the bar and rips it up quickly, and all are using the sumo stance today.

Only months after this video was shot, Roberts cracked the 2,800-lb. mark with a 2,825 total at the Southern Powerlifting Federation’s Ironman Classic.

5min 58sec

Additional reading: CrossFit Strength Training by Louie Simmons, published Feb. 1, 2011.

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5 Comments on “Dynamic-Effort Day at Westside Barbell Part 3”

1

wrote …

I love these videos. Louie is the man!

2

wrote …

curious as to the benefit of leading with your head up on a deadlift? Wouldn't that mean a broken midline?

3

replied to comment from arturo canada

@ Arturo- There's a hell of a lot of people that straight up deadlift with their head on the horizon and breaking at the cervical spine. Seems not too different with what they are doing but in just a different part of the lift. Spine is probably stabilized from thoracic to lumbosacral area still. Guess its how compromised is your midline by putting the head back in the last 20-30 degrees of the lift. Don't think its necessarily gonna lead to an arched back if that's what you mean.

I'm loving the flexibility benefits too of the westside stuff. Much like box squats the super wide sumo deadlift seems great for adductor range of motion as well as better recruitment of the abductors and glutes as a whole!!

4

wrote …

why is it that you never see the sumo dead being done in wods? I'm not a fan of it personally, but since it travels less distance you think you'd see it more.

5

replied to comment from Kurt Mullican

Two main reasons.
Travelling less distance is a bad thing in a metcon (which I assume is what you mean by a WOD, if not see later.) Metcons are about maximising power output so you want to move large weights, long distances, quickly. Anything which shortens ROM goes against that.
Conventional deadlift transfers better to the olympic lifts.

Having said that, sumo deadlift is probably a more real world technique. When you lift something heavy you're not going to have it in front of you knees, you're going to try and get the object as close as possible to your body when you lift it and that's at least a mild form of a sumo deadlift.

But if you're talking about an ME WOD you're welcome to sumo deadlift and equally if you really have trouble with conventional deadlifts you can sumo in a metcon too and people do.

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