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