How to sumo deadlift- Cailer Woolam

[@honey_thunder5475]

"Why should you listen to me?" Lmao, you're literally the best at sumo

[@sakispdsw]

Honey_Thunder Him and Yuri

[@daytonasayswhat9333]

Not figuratively?

[@adadadada6713]

i think jamal browner is also good at sumo

[@EmoPeter2000]

@@daytonasayswhat9333 Nope, pretty much literally.

[@letsprogress4124]

a da da da da新人种 Cailer right now still edges out Jamal

[@timbo9232]

Funny how literally the best sumo deadlifter makes a tutorial about sumo lifting and has less views then some average fitness youtubers, sad...

[@philipmeisterl]

Tim Bo people most often have one thing they are really really good at some are really good at filming and making content and some are really good at lifting and lifting related stuff its vers very rare to have both (jeff nippard is close)

[@philipmeisterl]

Parv Parashar thats why hes close calgary barbell os the better example he is world class alan i dont think is

[@CanditoTrainingHQ]

Something I noticed you do on heavier loads is you shuffle your feet moving back away from the bar to give just enough space to be explosive. I noticed it pretty clearly on the 938 lbs video. From 765 to 938 the distance you shuffle back is really consistent (watch it with your mouse on his heels to check). I'm not even sure how conscious of a decision it is, but I think it makes your actual pull a little more midfoot emphasis than if keeping purely to shins against the bar with no shuffle back.

[@BlazeCompetitive1]

CanditoTrainingHQ never noticed that till you pointed it out you are the GOAT

[@benj1b]

Aren't you both in Texas? Need a colab! Haha

[@cailerwoolam]

CanditoTrainingHQ sounds like me and you just need to meet up so you can help me become better about teaching others! You're one of the first people I started watching on KZbin about lifting. I'm just trying to be as good as you are about explaining to others good technique!

[@KennethBoneth]

you are so fucking humble holy shit man.

[@unclesam6572]

Dr Deadlift u tell him thats right!

[@jefferylord3068]

what a great time to be alive, if i want to learn some skill or technique i just go to youtube and get a lesson from the best on the planet!

[@drewhagen5400]

Remember watching you pull over 800 when I competed in the uspa nationals in 2016 for my second meet ever. I knew you were headed for even more greatness that day. You're very humble and confident. Watching your videos led me to sumo pull my first 585 tonight. Definitely inspiring keep up the amazing work.

[@emmanueladams3120]

You're the man Cailer! Short and simple explanation. Can't wait to get started on these tomorrow!

[@ginger_mate]

man's doing a whole leg day as a warmup, respect!

[@shaggyragg5658]

I'm 165 and can do 380 on a conventional and have just started doing sumo styles and they feel great and you motivate me to pull up some serious weight. you are appreciated

[@bodybuildingcom]

Thanks for the Sub Cailer!

[@cailerwoolam]

Bodybuilding.com absolutly!

[@toddh6541]

I've been pulling sumo for about 6 months now; gonna try these warmups for sure!

[@RealnameKevin]

Whats good Doc literally just watched this video on my way to the gym and gave sumo a try. Its a commercial gym and a guy told me no one does sumo deadlifts. Thanks for the tutorial im 6'3 so hopefully this will get me to my 600 lifetime goal

[@enrique2736]

streets buchanon lol aim higher 600 ain’t shit. Believe in yourself.

[@woffe8094]

@@enrique2736 600 ain't shit? What are you on my guy?

[@jonastheviking3088]

You're a living legend!!

[@slazter274]

Love when u throw in the old videos of you just crushing these huge fucking weights... Super motivating, keep it up bro!

[@AOEclipse]

Man this was a very comprehensive video. Really well structured. Can't wait to see you expand your channel.

[@drewkocak]

Finally the video we’ve all been waiting for

[@cailerwoolam]

RAGEfit well.. Let's see what the sumo haters think about this one 😂

[@cailerwoolam]

your videos are edited very well. what do you use? im very new to this and just overall not very creative at putting things together lol

[@drewkocak]

Duddeeee thanks so much for checking them out haha. And thanks for the compliment. I use adobe premiere pro. It’s a paid subscription unfortunately but it’s what a lot of big name youtubers go with because it has top of the line features/effects. You’ll get better with editing as you make more videos though. Everyone starts off a bit janky. Your videos actually aren’t anywhere near as cringey as most channels’ videos are starting out

[@tahataramfilm8322]

+Dr Deadlift hi cailer I am doing deadlift for 3 years conventional and starting sumo now how much I lift my deadlift best is 405 lbs and I have mobility problem specially hamstrings I stretch after leg day please help me

[@ianteh5550]

I really like your tip on getting tension on your hamstrings in a sumo deadlift. I've always thought it was very minimal in comparison to glutes and quads

[@churchiglesiabethel-piano4813]

Awesome video fam! I think im missing the part where you sink your hips down when i do my sumo so ima try doing that and see if i can get more put of it!

[@tylerdurden6220]

dude do more of these vids, u explain everything great ty.

[@adano3864]

Thank you cailer Woolam,u make my sumo deadlift PR to increase sky high from 75-110kg in just 2 gym session.thx a lot

[@Pentax67]

Congratulations on 430kg in WRPF. I supported you 👏🏻🙏🏻. Sad that Belkin couldn't go over 440+

[@jasonschmitt44]

This guy's channel is gonna be as massive as his deadlifts..

[@EHolm]

Well..

[@mikoajpawelec6271]

I love your „How to” videos

[@spydercolover100]

Just discovered your channel. I love your videos. Keep it up!

[@michaelfortini3236]

Great guide my dude. The way you explained was actually pretty simple dont worry about it :'D

[@putmanstrong1255]

Amazing video Dr. Deadlift 💯💯💯 I definitely need to work on getting my hips lower. I think that will take me to the next level.

[@davidstevens8300]

I really like your videos. Definitely very informative and real usable knowledge. Are you able to post a video on squats?? And how to better reach depth

[@cailerwoolam]

Fav Ste once I feel more comfortable about my ques and technique with the squat I will make one for sure. For the moment I am still learning for myself about to to perfect my form on that lift. The deadlift is something I feel I do a good job with about teaching a good technique. I am new to "educating" others about lifting. Once I feel that I can provide good information that will help others with the squat I will for sure make a video a out it

[@davidstevens8300]

Well I think you have something here. I watch mostly all the famous “ KZbin fitness” channels. And I think your honesty and ability to connect to your audience is great. At least in my opinion.

[@cailerwoolam]

thank you very much. that kind of feedback is very helpful!

[@tradermini2911]

THANKS MAN! GREAT EDUCATIONAL VIDEO.

[@Meluvya17]

I’m going to try this on my leg day

[@banditdawgs]

Thank you! Keep the videos going!

[@TheSMAN1992]

This channel going to blow up

[@jannelakkapaa6057]

Are you gonna do How to row like Cailer

[@cailerwoolam]

Janne Lakkapää of course!

[@jakob3450]

Very nice video! Can you make a video explaining what accessories you do use in your deadlift workouts?

[@Deciden0w.]

Great tutorial! Thank you

[@Seeyn]

awesome, will try it out soon, thanks.

[@anjagleich]

STILL FUCKING AWESOME

[@JasonLeeno]

900 here I come!

[@drewkocak]

I’m definitely going to try descending into my starting position with my hamstrings stretched fully at the beginning. Looks like that’ll keep em extra tight. I’ve just been “backing dat ass up” to get them tight but it seems like bending down with the hip hinge only to start, then breaking at the knee might really help improve my tightness at the start of the rep. Thanks Cailer 👌👌

[@terra87m]

I agree!!! learn conventional first, I am only learning sumo so i can get stronger glutes, but always will be conventional. Some days the back needs a break

[@jamesgallagher9080]

Cailer. Pre and post workout shake. Gallon of ice water. One ice cold container. Please see your last video. I'm a little disappointed you're not reaching your full potential.

[@alessandro519]

Just to answer! 1) I’m here because I wold like to have a better technique 2) I hear you because you’re strong as hell

[@tonybarfridge4369]

Never seen that apparatus but love to have it

[@zacparkerson]

Toes match angle of your quads? Grip below your shoulders? Back straight, sit down with heels under knees? Asking for a friend...

[@mstreech]

Great video. Thank you!

[@azorahai180]

sumo deadlift is awesome my problem is when ever I pull sumo I fart cause it has an awkward start position where your buttchicks are separated and then you put force on the bar can somebody help me?

[@cailerwoolam]

Azor Ahai that's just part of the lift. There's no way around it I've tried everything.

[@ooktay.aygunn]

Before lift go toilet

[@mrdune5479]

@BigDee pretty sure that's how you launch a buttplug across the room

[@justindankert7725]

@@mrdune5479 some sex toy company has to make a special dildo, aerodynamically designed so it can act as a projectile and someone has to get a world record distance of shooting that thing out their ass during a sumo deadlift.

[@thorwannabe6810]

Wtf is this thread lolll

[@fct4life]

Here before this shit blows up..

[@TheVers1on]

Great video!

[@raktimdas8705]

Cailer would you please teach us about the streach reflex that you are doing during heavy pull?

[@lancemartin2513]

Can you make a video talking about why someone should sumo? What benefits does it provide that conventional does not? If you already have, could you link it, please?

[@andreaswg6178]

Z Lifts to be able to lift more weights you aren't able to do in conventional, and it does work your lower body more than conventional does. But if you are already comfortable with conventional and your purpose is to lift more then you don't have to switch your main deadlift sumo and better do that only for variation

[@dieselsnout]

900+ #'s w/ double overhand no strap grip. Me gusta

[@omanduhuislife3367]

My hero...just found you in 2019 x

[@catedoge3206]

This is history. I just switched to sumo because of weak lower back. I will do conventional again when my lower back is stronger.

[@adrianpap1374]

I have a strong suspicion your glutes were the weak link all along. Sumo puts a lot of emphasis on glutes and very little on lower back.

[@catedoge3206]

@@adrianpap1374 most probably along with weak ass core

[@Sh-ue6wy]

Can you please make a video on your upper back routine.

[@vincentpachuta9799]

Got your same leverage, goal is to get on your status but start 181 and move through the classes.

[@vincentpachuta9799]

2222222222 222 lol yea dude. And yes no juice. Goal is coans tested 181 record next meet that it would count

[@vincentpachuta9799]

2222222222 222 thanks

[@gimlee44222]

How to sumo deadlift starts at 4:30 You're welcome

[@gtgarrett1]

Bro what you said about turning it into a conventional deadlift is mine 😂

[@bradcoombs5244]

Great tutorial!

[@TheBladedOne]

I had to sub your a legend bro

[@stevecanyon7396]

Great video.

[@jayrod4809]

Informative video, man. Thanks a lot. Are those captains of crush grippers at 8:28, if so, what numbers are they and how often do you incorporate them into your grip training?

[@JSheetzArtwork]

What would be better for someone who has had 3 ACL surgeries on the same leg? Sumo or conventional?

[@justinh8216]

I would have to say conventional or medium sumo IMO because sumo incorporates more quad, but I'm no expert that's just what I would assume.

[@JSheetzArtwork]

@@justinh8216 My right leg is the one that had ACL surgery. I tore my right hamatring but I didnt want them doing anything to my left leg so i had them use my right hamstring to make the new acl graft for right leg after my right hamstring healed. Conventional uses more hamstrings right? Also, i can deadlift 500-550 conventional (never done sumo) yet my right leg can only hamstring curl 20 lbs for 4 reps. This is after 7 years of trying to strengthen it. How am i able to do 500 if my right hamstring only does 20 lbs for bands? lol Anyways ill try sumo light and see how it goes?

[@justinh8216]

@@JSheetzArtwork yeah in that case that's what I would suggest. Just work with very light and weight and see what feels better. Whenever I pull sumo though, I feel it in my hamstrings more. I'm a stronger conventional puller.

[@JSheetzArtwork]

@@justinh8216 When i squat i do a very wide stance. When i do narrow or normal my right leg gives out 4+ inches before parallel. (tested it with just 135 lbs) The hamstring just deactives. Im assuming my body knows to do so to prevent injury? Ill try wide and medium/wide and let you know how it goes for me tomorrow!:)

[@justinh8216]

@@JSheetzArtwork true yeah just play with it. Hope you recover quick!

[@robvandooren1463]

Great vid! How about knee pain after a sumo deadlift?

[@JohnJCCollins]

Something I've been messing with is when i take my support breath. I used to take it after carefully getting into position, right before doing the lift. Now I take it at the top, go down, come up. Obviously you feel like you get enough air support at the bottom (the numbers don't lie), but wanted to get your thoughts on it... Maybe in another video?

[@XasZ475]

When you have to teach a class at 10, but explain how to Sumo at 9.

[@alex6629227]

Cailer, did you consider explaining how your deadlift program is built?

[@owenkelchner5387]

Have you ever injured your lower back? I killed mine over a month ago squatting and am just now starting to deadlift again (very light though).

[@TiberiusStorm]

Since the Sumo DL isn't taxing the lower back, can you program it more often in a workout routine? Say for example 3 times a week vs just once or twice a week?

[@camyjumps]

whats your all your pr's?

[@tonybarfridge4369]

I just tried it for the first time in my life, as I'm hoping to work around my lower back problem. Don't know what reps to do or if i should just do single rep sets. Think i got the form about right but haven't tried the thumb grip and not sure about the foot placement

[@brucelockaby854]

I wish you could see my form now compared to CBUS Lifting Co in February lmao that was whack as hell of me

[@Michael.S.Ryan.]

Hey man what’s your vertical jump? Have you tested it?

[@tonybarfridge4369]

Long arms and torso really help, but that's not something anyone can change. On the other hand they say long arms make benching harder

[@lankstadiscs]

Cailer, how is your hamstring flexibility? In order to hinge at the hips the way you do to get that extra hamstring activation before you pull yourself into position, it seems like it would take at least passable (ability to touch your toes with straight legs at least) hamstring flexibility. A lot of other fitness gurus have suggested hamstring flexibility can be counterproductive when it comes to the deadlift, but since you truly appear to be one of the strongest lb for lb in history I wanted to get your take on it. Do you concentrate at all on hamstring flexibility? Do you think that it's important to have passable hamstring flexibility in order to sumo properly? (I'm 6'2" with really long femurs)

[@syed2694]

Lanksta's Fitness & Advice should be stretching 4x a week anyway for overall health and sustainability.

[@net200777]

can you cover programming on sumo

[@benjinicholls6355]

You should do a video on ‘HOW TO HOOK GRIP’

[@cailerwoolam]

Benji Nicholls tomorrow 😎

[@erkeun6647]

Mobility video cailer Pleaseeee !!

[@olympusathletics8335]

Hey there Cailer, I’ve been following you for a while and I’m a huge fan. I’m stoked you started a KZbin channel. I have some questions though: 1. How do you design your workouts/programs? 2. How would you recommend a lifter begin based on experience level (Beginner, intermediate, and advanced) 3. How to work your grip to handle the insane weights you do. Thanks man looking forward to more videos 💪

[@skeletortheskeleton9016]

I’m new to deadlifting and out of the few times I try it I keep getting lower back pain the day after, what could it be I’m doing wrong?

[@thomashuffcutt9414]

Is that a longer bar or a normal one?

[@TwoGuitarsOneBass]

If i get pain in my rhomboid area when sumo deadlifting, would that probably be due to a wide grip or a narrow grip? or possibly another reason? Nice video btw

[@zynthos9]

TwoGuitarsOneBass weak rhomboids

[@TwoGuitarsOneBass]

i mean i wouldnt argue they arent weak, but I hit them twice a week so idk

[@gijswulfsen217]

where on your back does it hurt? the rhomboids are below the trapezium pars tranversa. have you seen a fysio for the problem becouse most of the time when lifters say there rhomboids hurt it actually are not the rhomboids. (sorry for that miserable English)

[@TwoGuitarsOneBass]

No i cant afford physio for little issues that dont affect me all day. It is either my rhomboid or my lat, almost positive (took gross anatomy so im aware of back muscles lol)

[@TwoGuitarsOneBass]

No i cant afford physio for little issues that dont affect me all day. It is either my rhomboid or my lat, almost positive (took gross anatomy so im aware of back muscles lol)

[@danielcastaneda4356]

Can someone explain why my knees get like a dull pain after sumo I'm mobile enough and all that but I was thinking my knees just can't handle the wait

[@someguy2249]

How much do you charge for coaching?

[@SkydelLP]

Do you use the same warmup while doing conventional DL?

[@jcoggs2894]

Any benefit to pulling with the hip circle on?

[@Jack-jj2rv]

where do you get those resistance bands from?

[@thecastle09]

Easier on back?

[@Treyfox24]

Am 185lbs and only been back in the gym for 4 months. I just decided to start power lifting and I can only max 1 rep 235 DL 190lb squat 185 bench. What program should I start to get better.

[@HKCProductions]

Starting strength.

[@jameshouck440]

Is this a new channel?

[@deadcakesandpanlifts2019]

Are you sure sumo will raise the conventional? Youve talked about how you used conv to increase your sumo and you recomanded it,but does it work vice versa if conv is your main dl.

[@lankstadiscs]

ChallengingGravity probably depends on whether you need to work more on your back strength or your hip hinge strength. If your back and lockout are your weak links conventional probably helps you to work on that weakness. If your slow off the floor and your quads and hinge are lagging sumo will probably help you to address those weaknesses.

[@jayjay-xz9sc]

Good stuff

[@eurekas933]

Gym tour video ?

[@mrgclips]

Well, it's working for you for sure, so there must be something in this technique.

[@jamesmazewski1716]

Make a hook grip video please!

[@cailerwoolam]

James Mazewski that's next my friend!

[@tatebarnum731]

it looks like u dont spread ur knees when u do heavy lifts, i thought that was the most important part but u can do 950 so idk lmao

[@dannydoan3142]

Do we do the elbows in/shoulders back&down in this movement?

[@lankstadiscs]

Danny Doan you definitely want to engage your lats by flexing your triceps (aka full elbow extension) but you really just want to keep your shoulders down on the deadlift more than back and down. It's hard to describe cause the shoulders do move back as you complete the movement, but the most important thing with shoulder/arm is to have them locked down, almost like a rope that is stretched taught. You don't want any slack in your arms and shoulders at all before you pull. If you ever feel like you are jerking the bar, you aren't getting tight enough at the shoulder/elbow before you pull. (I still suffer from this for sure)

[@alexisvnc1]

At what time do you usually train? It seems you always train when the gym is empty lol Nice video btw!

[@Thor_Gainz]

What's your max on squats? Actually have never seen you squat

[@dragontav]

639, he mentioned it on Mark Bell's supercast

[@sudhirjoshi8888]

I wish he was my doctor

[@drewkocak]

Will watching this make me deadlift 800 lbs

[@cailerwoolam]

RAGEfit only one way to find out 😉😉

[@drewkocak]

Dr Deadlift I’ll get back to you with the results. My previous best is 135. I think this was the extra push I needed to get that other 665

[@TheBBoyKish]

So I started pulling sumo recently after training conventional for almost a year. My hips hurt so bad after doing a heavier session. Does anyone have any suggestions?

[@philipmeisterl]

Arkadij Bojko dont oull sumo probably not made for it

[@SofaKing880]

Wanna know how to sumo deadlift? Here u go 1.) KNEES TO SIDES 2.) PULL CHEST THROUGH ARMS 3.)SPREAD FLOOR