This video shows a 610lb sumo 1.5 inch block pull performed with lifting hooks as a max effort deadlift variation in my program which is strongly influenced by the conjugate method as I discuss research on conventional vs sumo deadlift ROM (specifically vertical bar displacement). This is a 5lb PR with crisper technique relative to the time I last performed this variation on 7/9/23. Except for the preceding 565lb and 475lb ramp up singles, I used mixed grip or double pronated grip without chalk for any other sets or exercises. Prior to my ramping block pull singles, I performed 3xAMRAP prone hamstring curls, 5x5 light pause wide grip conventional deadlifts, 7x3 sumo speed deadlifts, and 7x3 & 2x2 sumo speed block pulls. I superestted my pulls with box jumps as contrast training and completed a total of 10x3 and 5x5 seated box jumps during this session. Later at home, I will perform direct grip training and lower body/core accessory exercises.
Study Cited: Kasovic, J., Martin, B., & Fahs, C. A. (2019). Kinematic Differences Between the Front and Back Squat and Conventional and Sumo Deadlift. The Journal of Strength & Conditioning Research, 33(12), 3213. [ Ссылка ]
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