Sumo Deadlift: The Base for Tactical Strength, with Matt Wenning | NSCA.com
Vložit
- čas přidán 3. 03. 2016
- In this session from the 2015 NSCA TSAC Conference, Matt Wenning explains the sumo deadlift, a foundational exercise for maximal strength development and a tool that is essential to the tactical population due to its movement pattern. The ability to learn proper technique and progressions with this exercise can help to improve a tactical athlete’s performance and decrease the likelihood of injury because it trains major muscle groups and multiple joints at the same time. This video includes Matt Wenning demonstrating coaching cues for the sumo deadlift.
Visit www.nsca.com to learn more about strength and conditioning. - Sport
Matt Wenning is doing a great job sharing this knowledge. His work with the Military and Firefighters is awesome.
I want to be this guy one day. Get a doctorate and put your powerlifting to practical real world use. Such an awesome role model.
I think Matt is right on here. Police/Military/Fire should dump the running pushups sit-ups tests. You should have a 2x bw deadlift 1.5 bw squat and a bw bench at entrance testing minimum.
Rob Swanson the problem with using a Max deadlift, max squat, max bench press as a test for fitness is that in some of those jobs repetitive work is the job. Not a one time effort. I understand what he’s trying to get at. As a competitive mixed martial artist and coach I get a lot of weight lifters that come in that have no work capacity.
@@BadWolfMMANashville ive always believed strongman training is great for fire police you learn to move under load be strong and conditioned and to do lifts in compromised positions when i started powerlifting training i did get less conditioned but that was also my fault for neglecting it
Deadlift has made me more functional, stable, and stronger in everything else I do including running.
@@BadWolfMMANashville the difference is as a martial artist you are not going to have a plate carrier a gun a helmet and gear on when fighting. Martial artist in a controlled environment are deadly but get into a fight in a building with gear on it’s a different beast. Same with lifting people out of let’s say a car running and push-ups will not do that. I agree that tactical athletes need wind he covers that in his training.
@@chucknoris7648 apparently he knows more than the SEAL/s cadre, PJ, SF, Ranger, and Raiders. They have only been training military men for what, 60 years+. They are constantly evaluating their methodology.
Jobs in the military are so broad. PJs need a completely different training protocol than Raiders. Yet, he knows best for all jobs
It would be interesting to see the stats on long term chronic injuries/illnesses of guys who work physical jobs in general and how prevention/reduction could be achieved. The insurance companies in the US might be well served funding strength training programs (against future losses due to illness).
WOW. Great video.
Awesome talk. Great information. Dude is the real deal.
Wow this guy is so technical I now can go teach a class right way. Good stuff. I keep telling people if your back hurts doing a squat or deadlift then you are doing something wrong but I just did not have the technical aspects down to really explain it to them why until now.
i learned alot,thank you.
This guys hurting my feelings. Thumbs up.
Mark it’s amazing what you are doing. Everyone and you know that. Have been watching you a lot and will continue. Recently NASM certified in CPT. I know that doesn’t mean jack sht but the approach I’m goin for is like yours. Help those unsung hero’s to prolong there health. Need more people like you brother ✊🏼
That was the best deadlift lecture ever....move over Rip. There’s a new sheriff in town.
Rip is a hack
But, but, Matt is fat, how can he know anything about training?
Good stuff
Very good vid all around. Think I’ll switch to sumo from now.
If pain free, and for general health, do both (conventional and sumo). Both have value. Rotating through them every few months is a great way to have variety in your routine. Similar to spending 2-3 months on front squats, then 2-3 months on back squats, then low bar box squats, etc (if pain free and not a competitive lifter of course).
Mentioned RPE in another video. If you do rpe 8 for arms. chess. shoulders but an rpe 9 or 10 for legs. Is that still efficient for recovery and not over training?
Great vid, but I'm calling shenanigans on 15:50 3mile w/ 40lb ruck.
nowaijose if he said someone was doing 5:15 miles with a 40lb ruck for multiple miles he is vastly full of shit.
Yea thanks experts 😂😂
@@mattwenning2164 We don't need to be experts to be skeptical of near 5 min miles for 3 miles with a 40lb ruck. No doubt you did incredible work with the Rangers, I'd really love to see this having occurred as this is an extreme case of human performance.
Just felt like adding: you don't need long fingers to hook grip. You really don't. I have short stubby fingers and hook grip. Guys like Naim Süleymanoğlu hook gripped all the weights they touched in Olympic lifting and Süleymanoğlu wasn't even 5 feet tall. Just hook it, you may need a couple months to adjust to the pain and then you'll be all set, never fucking up your posture by using a mixed grip (which I think I did). I am all uneven now, having to deal with back, hip and shoulder/neck pain on my right side all the time. Just avoid it in the first place and you'll be better off for it.
Tobias Ommer how big was his hands and how much was his deadlift? Also imbalances occur because your mixed grip is off and or you're not doing enough rowing and unilateral back work
I think he's talking about really heavy pulls; maybe 700, 800, 900+ lbs.
I have really short fingers and use hook grip myself, and can deadlift in the 5's, but I'm not sure how much longer my grips can keep up as my pulls get stronger.
Meanwhile, you've got guys like Cailer Woolam hook-gripping 900+ pounds with no problem.
And like the other guy pointed out, imbalances in the back muscles can be corrected with unilateral work, and just a lot of back work other than deadlifts.
Well, true for the latter but as for myself: why bother when you can just take the easy route and hook grip? :P
And as for the former: I dunno, man. My best deadlift was at 570 or so (not huge by any means) with a hook grip but I probably would have trouble holding as much weight in a mixed grip and I can barely hold half as much with double overhand. But with a hook grip, even someone with such stupendously little grip strength as me can deadlift without a problem. With that I find it hard to imagine that someone who actually works on it (as in ever) would have a problem with it. That is unless you get your fingers stuck on the suit (which happened to me once).
I see. This gives me hopes. haha
I find that doing some heavy rows improve my grip strength, so hopefully I'll be hook gripping for the foreseeable future. I have never even tried the mixed grip, and I imagine it'd be just super awkward for me at this point if I tried pulling any significant amount of weight with it.
btw, 570 is a very good number, so don't sell yourself short!
Tobias Ommer
Right on. My hands are wider than they are long, but I can securely hook grip. Took some time to get the flexibility in my thumb, but its doable.
I know that this is a point of view for a powerlifting dude and all the things he said when comparing with reality makes scense, but i also watched and read Tomy Kono's videos about the deadlift for weightlifting and he speeks the internal rotation of the shoulders like flear out the lats to pick the weight of the the floor and he was a legend.... so i'm not quite sure of how the lats should be positioning when deadlifting
He's right. You should relax the shoulders and lats. You are not shrugging the weight. Also remember that Wenning is talking about sumo deadlift because it's actually more functional than the conventional, so positioning is slightly different.
"You should" try both. Extensively. Then find a coach with a different approach and try that too. Seek to understand, not adopt one dogma or theory and be closed to the others. Once you understand the principle behind their reasoning you can decide when and how to use each style. And by trying several methods extensively, you'll see how each affects your numbers, which will clue you into which is best for you. There's often several right ways to do something. Knowing when and how is the skill.
Of ourse smith machine at the planet fitness isn’t the best way to do this but linear wise wouldn’t that be good ? Jus super assisted.
Can someone explain why the hexbar is bad besides the fact that you don't pick things up from the side
You can sumo lift heavier than regular?
Not sure if everyone should be aligning their shins with the rings on the bar. How do you explain people with longer and shorter femurs? Also, the neck position things seems like off to. Neck should be neutral? Not up or down.
Oh when your head is down it restricts your involuntary airflow
What if the gym doesn`t have any reverse hypers, glute-ham raise machine or 45 degrees back extention?
Guess you didn't watch the whole video. Deadlift, and variations of it.
+chris cool I did watch the whole video. Anyways butt wink in a Sumo Deadlift has always been an issue for me...
time to find a new one. or you can slowly build your own...new york barbell and rogue fitness both have good prices
get creative. you can make it happen.
Lock a barbell underneath something, like if you have a squat rack. Put a mat on the floor. Lock your ankles underneath the barbell. Lower your body like this. This puts a decent amount of pressure on the knees, but it works. Also, work on that sumo, it's essential!
The tren got your hair Matt not us infantryman
47:00
Army Combat Fitness Test follows this philosophy.
Not sure he's right on the hex bar. If you get strong on the hex bar, it's easy to translate that to a sumo deadlift.
Negative. The hex bar uses alot of quads while sumo uses far more glutes.
Furthermore, the weights are off the ground higher due to the hex bar handles; thus making the entire range of motion shorter.
@@TurnTheStoveOnBlaze - you can flip the hex bar and go low if desired. You can emphasize glutes/hams or quads based on changing technique with HEX. You can eveen do stiff leg deads with HEX. But usually your gonna work both quads and glutes with most common techniques.
Nah other way around. Strength on sumo will transfer better to hex
Your fly is down.
Get off CZcams and start sumo deadlifting. I’m over 3x my body weight. Because 2x should be your workout and 1.5 your warm up
Do your thing but I doubt he could run 2 miles.
He doesn't need to and that doesn't discredit his opinion (ad hominem). His sport is powerlifting and he's a world record holder. He's using his education and experience to help other people get the most out of strength training to improve their job performance and reduce injury risk. Certainly tactical populations need capacity in aerobic and anaerobic training but that's not Matt's speciality or what he's addressing in this video.
GetOhn okay let’s say repeaters of 100
yard shuttle runs super setted with farmer carries. That will roughly simulate running between obstacles and carrying a battle buddy. He would fail.
GetOhn I get it. My view is he's taking people that maybe do little training so getting them to do anything will reduce injuries. In a video with mark Bell he talks about increasing your max lift will increase your ability to perform higher reps. Yes...... sort of. Having a great overhead press or jerk will not lead to doing well at kettlebell sport jerk for a 10 minute race. He's a power lifter so he's methodology will revolve around powerlifting. As a professional that also trains military, leo, and firemen I think the barbell is a very limited tool.
You don't need to look up. if the person is going to round it's back is due bad mechanics and bad habits.
As long as the core is solid.
This guy Matt Wenning wouldn't last a mile rucking in rugged terrain. A barbell squat and deadlift are the laziest way to train the human body, your legs will be completely dysfunctional in outdoor environments. An 800 lbs deadlift and squat don't mean very much out in mother nature, when your wet, cold, starving, dehydrated and walking 20-40 miles. I've met powerlifters and bodybuilders who are the first people to give up during rucks, outdoor hike's, and expeditions. When you get up in the mountains or on rocky tundra in the snow, your body works in motion as one big unit to move forward. Deadlifting and squatting is a stand-still exercise that has nothing to do with long rucks or carrying a pack on your back. It's very obvious the NSCA has no idea what they are doing with This TSAC Certification. NSCA messed up really bad on this information, because most guys that look over-muscled and train only short HIIT, will never be good long range. Sumo Deadlifting has no carry-over for tactical community. If you want to train for the tactical community you need to be climbing, rucking outdoors, and getting weathered in hot and cold environments. Staying away from barbells, and air conditioned facilities and being in natural environments is the only way to train for the tactical community. This is the EXACT problem the Military is facing today with Fitness! They spend big budget money in all the wrong places and expect to solve the problem. They think spending more money on air conditioned multi-million dollar facilities, and Hiring NSCA Trainers is going to solve the problem! The reality is that PT Tests have gotten easier, in addition- Readiness and Fitness Levels of Military Personnel are at the worst they have ever been. The PT tests keep getting easier and easier so they can be happy with the numbers. Let's just Stop the Dysfunction and start training like men.😀
If youre familiar with Matts training style it includes conditioning in addition to absolute strength work. His training of tactical populations have yielded massive reductions in injury rate. Your personal experience with bodybuilders and powerlifters means nothing.
@@tylert2413 Tactical populations are the most out of shape populations due to people like Matt Wenning and Yourself. The type of absolute strength and conditioning you guys teach has lead to more injuries than ever before. NSCA needs to scrap the TSAC it's pure garbage.
@@michaels.8770 Ya man. increasing bone density and tendon and ligament strength leads to greater injury rate. My bad, i didnt realize i was arguing with a genius
@@tylert2413 Yeah! Powerlifting and HIIT are fantastic for tendonitis, bursitis, low back back pain, nerve impingements, and joint deterioration.
You have zero understanding of physiology, stop spreading misinformation.
Your like most people and come up with conclusions based on flawed logic.