What & Why: Sumo Max

Westside Barbell
Mon Jun 01, 2020

    Training Conjugate is as simple or as complex as one cares to make it. Simply stated, it is a constant rotation of exercises targeted at improving a goal by addressing weakness. Progression of exercises on a grand scale can be plotted and planned, however, one rule never changes:

-No plan survives the battlefield-

    Let’s look through a max effort lower session for the sumo deadlift, with the ‘whats’ and ‘whys’ explained;


Max Effort (1 rep max) Main Lift:
2” Deficit Sumo Deadlift (if lifter misses beneath knees, leg drive)
4” Elevated Sumo Deadlift (if lifter misses above the knees, glutes/hips)


Auxiliary #1 (3x3-6)
Straight Leg Conventional Snatch Grip Deadlift (if lifter misses beneath knees, upper back)
Athletic Training Platform Rack Pull (if lifter misses above knees, hips)
Auxiliary #2 (3x8-10 or 8-10x3)
Inverse Curl/GHD (if lifter misses beneath knees, hamstrings)
Athletic Training Platform Pull Throughs (if lifter misses above knees, glutes)


Auxiliary #3
Heavy Sled Pull 3-5 Trips of 120m total (if lifter misses beneath knees, leg drive)
Reverse Hyper 3x5 sets of 30-40 reps (if lifter misses above knees, glutes)


*after every session, lifers and athletes at Westside perform both abdominal work as well as lats (either free weight or cable)


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