241
Reg Park's films and other classics / Reg Park's posters of Hercules films
« on: January 14, 2013, 04:42:06 PM »
There are many of them on the net. We begin. Tomorrow, two more:
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242
Nutrition / Vegetarian dieting. A sample
« on: January 10, 2013, 01:26:27 AM »
It's very curious, but they use the egg, that is animal protein but the cow milk are changed with soya or another powder seed. The different forms of soya are the king and queen of this diet.
http://www.veganbodybuilding.com/?page=article_massbuilding
Mass-Building Nutrition Plan
by Robert Cheeke, Vegan Bodybuilder, February 28th, 2004
Here is a menu and eating schedule for a bodybuilder looking to gain mass.
7AM
2 cups oatmeal
2 vegan pancakes
soy protein drink
8oz soymilk
multivitamin supplement
10AM
soy jerky
soy protein smoothie (soymilk, protein powder, strawberries, banana, ice cubes)
4 soy yogurts
8oz orange juice with glutamine powder
1PM
4 slices of vegan pizza
soy protein smoothie (soymilk, protein powder, strawberries, banana, ice cubes)
tortilla and hummus
mixed nuts (almonds, peanuts, walnuts, hazelnuts)
4PM
soy crisps with almond butter
3 bananas
8oz soymilk
7PM
Baked tofu wedges
summer squash
refried beans
avacado
8oz pineapple juice with glutamine powder
10PM
soy protein smoothie (soymilk, protein powder, strawberries, banana, ice cubes)
2 soy yogurts
vitamin and mineral supplements
http://www.veganbodybuilding.com/?page=article_massbuilding
Mass-Building Nutrition Plan
by Robert Cheeke, Vegan Bodybuilder, February 28th, 2004
Here is a menu and eating schedule for a bodybuilder looking to gain mass.
7AM
2 cups oatmeal
2 vegan pancakes
soy protein drink
8oz soymilk
multivitamin supplement
10AM
soy jerky
soy protein smoothie (soymilk, protein powder, strawberries, banana, ice cubes)
4 soy yogurts
8oz orange juice with glutamine powder
1PM
4 slices of vegan pizza
soy protein smoothie (soymilk, protein powder, strawberries, banana, ice cubes)
tortilla and hummus
mixed nuts (almonds, peanuts, walnuts, hazelnuts)
4PM
soy crisps with almond butter
3 bananas
8oz soymilk
7PM
Baked tofu wedges
summer squash
refried beans
avacado
8oz pineapple juice with glutamine powder
10PM
soy protein smoothie (soymilk, protein powder, strawberries, banana, ice cubes)
2 soy yogurts
vitamin and mineral supplements
243
Forum News and Reflections / About the "Everybody hates Kaya" topic
« on: January 09, 2013, 06:35:49 PM »
In the new reopen forum of regpark.net, the topic http://regpark.net/bb/index.php?topic=230.0 that I have retitle "everybody hates Kaya" show a good sample of the grandparents that everyone of us had wanted (with full respect with all grandparents' of the world, of course 
I have reopen the topic for remember that times of the forum and many diifenrent ideas have come to me: the past, the present, the future of everyone of us. Everything changes, but the good things always have to be with us.
I have reopen the topic for remember that times of the forum and many diifenrent ideas have come to me: the past, the present, the future of everyone of us. Everything changes, but the good things always have to be with us.
244
Forum News and Reflections / Happy new Year!!
« on: January 01, 2013, 01:51:35 PM »
Happy New Year for all the members and guest of this forum and web page. I hope that in the future many update will go on and this page would be a reference for many years in these digital world about Reg Park and the stars of the golden age of bodybuilding of the 40s and 50s.
245
General Discussion / The colossus of Leeds, Reg Park history
« on: December 29, 2012, 01:05:09 AM »
Great article aobut the beginnings of Reg Park in three parts. You have to read it!!
246
General Discussion / Steve Reeves Mr America
« on: December 27, 2012, 10:26:52 AM »
from www.musclememory.com
IronMan, Vol 7, No 5, Page 7, est. Fall 1947
Steve Reeves - "Mr. America" 1947
by Peary Rader
We are happy to present this interesting story of Steve Beeves the new "Mr. America". The information contained in this article was obtained from the man who has trained Steve through almost all his exercising career, Ed Yarick. so the information can be considered quite authentic.
On the night of June 29, 1947 at the Auditorium of the Lane High School in Chicago about 3,000 people witnessed the crowning of a new and sensational "'Mr. America". Most of the audience left the Auditorium amazed that such a muscularly perfect speciman existed. It was unbelievable that anyone could have such huge muscular size and yet retain the perfect balance in proportions, the excellent separation, that Steve Reeves displayed. Here was a man who combined the massive muscular development that appeals so much to barbell men with the broad shoulders and slender hips that the average man prefers. Here was a man who not only had a magnificent physique, but also combined it with a very handsome face crowned with beautiful jet black, curly hair. a magnetic personality and a flashing smile that showed his ivory white teeth.
We have never seen a man who looked finer in his street or dress clothes than Steve Reeves. Everywhere he goes people, turn to stare at this handsome young giant with the very broad shoulders and the erect carriage and lithe step. Steve Reeves was born January 21, 1926 of Irish Scotch and English descent. He grew up as any normal, healthy boy would with an interest in general sports and play. However, he acquired a desire to be larger and more powerful at an early age and missed no opportunity to increase his knowledge on any subject concerning bodybuilding.
Steve was not introduced to barbell exercise until the age of 16 when he visited the home of a friend, Joe Gamina. Some of the boys at Joe's house were having a wrist wrestling contest and Steve, knowing that he was much larger and heavier than Joe, decided to try himself. Much to his surprise he was turned down. Upon inquiry concerning this turn of events, Joe told him of his weight training and showed Steve his outdoor gym and weights in his back yard. Steve at once realized that here was what he had been looking for and immediately began training with Joe.
The progress he made from the first was very inspiring. and, having a fine framework for a well developed physique, Steve secretly started training for the top reward -- the "Mr America" title. Barbells became to him what baseball, football, etc. are to other young fellows. Steve literally lived for his training. He began buying all the magazines he could find, both new and back issues, with information on bodybuilding and today has a superb collection.
Steve realized his need for the best information available if he was to make the greatest gains toward a perfect physique. To this end he sought out Ed Yarick who has one of the oldest and most successful barbell gyms in California. Steve placed himself under Ed's expert supervision for several months. Then was away for a time only to return again to the gym to resume training. After two years training here, he enlisted in the army. During this period he had gained from 166 pounds to 190 pounds of super physique at 6 feet in height.
After six months training, Reeves was shipped to the Philippines. While there he contracted Malaria. He lost 20 pounds bodyweight from his first attack. Thereafter he had 7 more attacks. This placed him in very bad physical condition. It was shortly after this that he was sent to Japan. It was here that he was able to obtain a barbell set from the Japanese. For the first time in many months he was able to train again. He knew that his training would help him develop resistance to disease and return his lost bodyweight.
It was just 2 years and 2 days after he entered the service until he was discharged. When he returned home he went at once to Yarick's gym and trained with Ed again. Here he remained training hard until one month before he went to Chicago for the big "Mr. America" Contest.
Little had been heard of Steve until he won the "Mr. Pacific Coast'" contest staged in Portland of last December. Steve has always been very regular in his workouts ana any misses were noticed by Ed and the other pupils. One Sat. of December '46, Steve failed to show up for his workout. Ed thought this very irregular but thought he would wait until the next workout period before inquiring into the matter. On the next workout period for Steve, Tuesday night in he walked with two fine trophies for having won the "Mr. Pacific Coast" contest in Portland No one but Steve's Mother and a friend, Bob Weilick, who went with him, knew where he had gone. This is quite characteristic of Steve. He would much rather make his plans quietly and leave the shouting until after his victory.
Not knowing that he was eligible for the '"Mr. California" contest until too late, Steve did not enter. However he did enter the "Mr. Pacific Coast" contest held in Los Angeles. This was for the 1947 title. This he won also. Eric Pedersen, who won the "Mr California" contest placed second to Steve in this as he also did in the ""Mr. America" contest, the two of them tying in the latter contest and Steve winning by vote of the judges. Steve was quite confident of winning the "'Mr. America" contest and knew that he had trained the best he and his teacher knew how to win it.
Steve's mother has cooperated in every possible way to help her boy realize his ambition by giving him all possible encouragement, helping him keep his training and cooking the things he wanted the way he liked them. How fortunate other boys would be if their mothers took as much interest in their training efforts. She is very happy about Steve's triumphs and thankful for the kindness shown to her son wherever he has been. Steve is not fussy to cook for and likes plenty of salads, meat vegetables and milk. Previous to the training period for the contest, Steve drank one quart of milk per day, but while training for his big event, he greatly increased the quantity of milk consumed, realizing its value. He does not eat white bread, white flour products, candy or white sugar. He likes a lot of fresh fruit, and uses honey for sweets. He always gets lots of sleep each night for he needs plenty of rest when working out so heavily. His mother tells us that he has never had to have a doctor for he has always been in perfect health. His teeth are very beautiful and have not a single cavity.
Other than his training with barbells, which is his passion, he likes horse-back riding and likes to visit his aunt and uncle who have a ranch in Montana. He also likes swimming and sunbathing and has a very beautiful tan and a fine textured skin denoting vital health.
Steve has no favorite barbell exercises. He just likes lots of all kinds of exercise and hard work because he knows that only by hard work can one succeed. He has followed many programs during his 5 years of exercising but just before he left for the '"Mr. America" contest he was performing the following very strenuous program:
3 sets prone presses with wide grip.
3 sets of incline presses (a favorite invention of Ed Yarick)
2 sets of side presses.
2 sets of front raises.
2 sets of curl and press 3 sets of chins behind neck.
3 sets of Latissimus rowing on 45 degree pulleys. .
2 sets of triceps curls on the dorsi bench. .
2 sets of bent arm curl behind neck 2 sets of triceps bench curl.
6 sets of incline benc'h curls.
4 sets of squats.
4 sets of leg curls for leg biceps.
4 sets of calf raises on leg press mac'hine.
2 sets of good-morning exercise on roman chair.
Steve has never gone in for Olympic lifting in any form being interested only in bodybuilding. In his exercises he has worked up to 20 reps in half squats with 400 pounds. He did 6 repetitions with 70 pound dumbells on the incline curls. 20 reps in the calf raises with 450 pounds.
His before and after measurements are as follows:
Before After
Weight 166 lbs 213 lbs
Height 6 feet 6 feet
Neck 13½ 17½
Chest normal 37 49½
Chest expanded 39½ 51
Waist 30 29
Thighs 22½ 25½
Calf 16 17¾
Arm 12¾ 18
Although Steve has been a barbell man 5 years, yet only 3 years of this have been spent in hard training under Yarick. He is sure to improve a great deal more as the years pass. With his broad shoulders and narrow hips, he has acquired the nick name of "Lil Abner". We wish hi the best of everything in a life that is just beginning for him.
IronMan, Vol 7, No 5, Page 7, est. Fall 1947
Steve Reeves - "Mr. America" 1947
by Peary Rader
We are happy to present this interesting story of Steve Beeves the new "Mr. America". The information contained in this article was obtained from the man who has trained Steve through almost all his exercising career, Ed Yarick. so the information can be considered quite authentic.
On the night of June 29, 1947 at the Auditorium of the Lane High School in Chicago about 3,000 people witnessed the crowning of a new and sensational "'Mr. America". Most of the audience left the Auditorium amazed that such a muscularly perfect speciman existed. It was unbelievable that anyone could have such huge muscular size and yet retain the perfect balance in proportions, the excellent separation, that Steve Reeves displayed. Here was a man who combined the massive muscular development that appeals so much to barbell men with the broad shoulders and slender hips that the average man prefers. Here was a man who not only had a magnificent physique, but also combined it with a very handsome face crowned with beautiful jet black, curly hair. a magnetic personality and a flashing smile that showed his ivory white teeth.
We have never seen a man who looked finer in his street or dress clothes than Steve Reeves. Everywhere he goes people, turn to stare at this handsome young giant with the very broad shoulders and the erect carriage and lithe step. Steve Reeves was born January 21, 1926 of Irish Scotch and English descent. He grew up as any normal, healthy boy would with an interest in general sports and play. However, he acquired a desire to be larger and more powerful at an early age and missed no opportunity to increase his knowledge on any subject concerning bodybuilding.
Steve was not introduced to barbell exercise until the age of 16 when he visited the home of a friend, Joe Gamina. Some of the boys at Joe's house were having a wrist wrestling contest and Steve, knowing that he was much larger and heavier than Joe, decided to try himself. Much to his surprise he was turned down. Upon inquiry concerning this turn of events, Joe told him of his weight training and showed Steve his outdoor gym and weights in his back yard. Steve at once realized that here was what he had been looking for and immediately began training with Joe.
The progress he made from the first was very inspiring. and, having a fine framework for a well developed physique, Steve secretly started training for the top reward -- the "Mr America" title. Barbells became to him what baseball, football, etc. are to other young fellows. Steve literally lived for his training. He began buying all the magazines he could find, both new and back issues, with information on bodybuilding and today has a superb collection.
Steve realized his need for the best information available if he was to make the greatest gains toward a perfect physique. To this end he sought out Ed Yarick who has one of the oldest and most successful barbell gyms in California. Steve placed himself under Ed's expert supervision for several months. Then was away for a time only to return again to the gym to resume training. After two years training here, he enlisted in the army. During this period he had gained from 166 pounds to 190 pounds of super physique at 6 feet in height.
After six months training, Reeves was shipped to the Philippines. While there he contracted Malaria. He lost 20 pounds bodyweight from his first attack. Thereafter he had 7 more attacks. This placed him in very bad physical condition. It was shortly after this that he was sent to Japan. It was here that he was able to obtain a barbell set from the Japanese. For the first time in many months he was able to train again. He knew that his training would help him develop resistance to disease and return his lost bodyweight.
It was just 2 years and 2 days after he entered the service until he was discharged. When he returned home he went at once to Yarick's gym and trained with Ed again. Here he remained training hard until one month before he went to Chicago for the big "Mr. America" Contest.
Little had been heard of Steve until he won the "Mr. Pacific Coast'" contest staged in Portland of last December. Steve has always been very regular in his workouts ana any misses were noticed by Ed and the other pupils. One Sat. of December '46, Steve failed to show up for his workout. Ed thought this very irregular but thought he would wait until the next workout period before inquiring into the matter. On the next workout period for Steve, Tuesday night in he walked with two fine trophies for having won the "Mr. Pacific Coast" contest in Portland No one but Steve's Mother and a friend, Bob Weilick, who went with him, knew where he had gone. This is quite characteristic of Steve. He would much rather make his plans quietly and leave the shouting until after his victory.
Not knowing that he was eligible for the '"Mr. California" contest until too late, Steve did not enter. However he did enter the "Mr. Pacific Coast" contest held in Los Angeles. This was for the 1947 title. This he won also. Eric Pedersen, who won the "Mr California" contest placed second to Steve in this as he also did in the ""Mr. America" contest, the two of them tying in the latter contest and Steve winning by vote of the judges. Steve was quite confident of winning the "'Mr. America" contest and knew that he had trained the best he and his teacher knew how to win it.
Steve's mother has cooperated in every possible way to help her boy realize his ambition by giving him all possible encouragement, helping him keep his training and cooking the things he wanted the way he liked them. How fortunate other boys would be if their mothers took as much interest in their training efforts. She is very happy about Steve's triumphs and thankful for the kindness shown to her son wherever he has been. Steve is not fussy to cook for and likes plenty of salads, meat vegetables and milk. Previous to the training period for the contest, Steve drank one quart of milk per day, but while training for his big event, he greatly increased the quantity of milk consumed, realizing its value. He does not eat white bread, white flour products, candy or white sugar. He likes a lot of fresh fruit, and uses honey for sweets. He always gets lots of sleep each night for he needs plenty of rest when working out so heavily. His mother tells us that he has never had to have a doctor for he has always been in perfect health. His teeth are very beautiful and have not a single cavity.
Other than his training with barbells, which is his passion, he likes horse-back riding and likes to visit his aunt and uncle who have a ranch in Montana. He also likes swimming and sunbathing and has a very beautiful tan and a fine textured skin denoting vital health.
Steve has no favorite barbell exercises. He just likes lots of all kinds of exercise and hard work because he knows that only by hard work can one succeed. He has followed many programs during his 5 years of exercising but just before he left for the '"Mr. America" contest he was performing the following very strenuous program:
3 sets prone presses with wide grip.
3 sets of incline presses (a favorite invention of Ed Yarick)
2 sets of side presses.
2 sets of front raises.
2 sets of curl and press 3 sets of chins behind neck.
3 sets of Latissimus rowing on 45 degree pulleys. .
2 sets of triceps curls on the dorsi bench. .
2 sets of bent arm curl behind neck 2 sets of triceps bench curl.
6 sets of incline benc'h curls.
4 sets of squats.
4 sets of leg curls for leg biceps.
4 sets of calf raises on leg press mac'hine.
2 sets of good-morning exercise on roman chair.
Steve has never gone in for Olympic lifting in any form being interested only in bodybuilding. In his exercises he has worked up to 20 reps in half squats with 400 pounds. He did 6 repetitions with 70 pound dumbells on the incline curls. 20 reps in the calf raises with 450 pounds.
His before and after measurements are as follows:
Before After
Weight 166 lbs 213 lbs
Height 6 feet 6 feet
Neck 13½ 17½
Chest normal 37 49½
Chest expanded 39½ 51
Waist 30 29
Thighs 22½ 25½
Calf 16 17¾
Arm 12¾ 18
Although Steve has been a barbell man 5 years, yet only 3 years of this have been spent in hard training under Yarick. He is sure to improve a great deal more as the years pass. With his broad shoulders and narrow hips, he has acquired the nick name of "Lil Abner". We wish hi the best of everything in a life that is just beginning for him.
247
Forum News and Reflections / The Gowing forum!!
« on: December 14, 2012, 02:30:42 AM »
We have reached this nigh the 200 post!!!
Thanks to all, the members and the readers!
Sergio.
Thanks to all, the members and the readers!
Sergio.
248
Forum News and Reflections / www.regpark.eu one year more
« on: December 12, 2012, 07:18:38 PM »
This morning I have buy another year of service and domain, until the end of 2013. In the precaution of the growing of the web and forum along the 2013 I have increase the space from 1 up to 5 gb and also the trafic gb contracted. The archives weight more than 300 mb, so it was needed.
249
Forum News and Reflections / Arnold the barbarian!!!
« on: December 11, 2012, 12:32:46 PM »
Arnold is coming strong for his new film of Conan that will be filmed the next year:
250
Exercises and workouts / The sumo deadlift by Don Cullinane (1976)
« on: December 08, 2012, 07:27:56 PM »
From: http://ditillo2.blogspot.com
A very usefull deadlift style very popular those days. His user say that is safer for the back and alloy you heavy weights.
The Sumo Deadlift
by Don Cullinane (1976)
Peary Rader’s comment: This is a most important discussion of dead lifting style and training. As Mr. Cullinane mentions – the dead lift is often the key to a winning total and you can’t afford to neglect the lift. Last issue we had comments by another reader about “ditching the deadlift” because he felt it was a dangerous lift. I believe that if the lift is performed as Mr. Cullinane describes it will be found to be just as safe as the squat, since the back is kept straight and the lift is very similar to the squat in the muscles used. In fact you could almost say you were doing two squat lifts – one with the weight on the shoulders and one with the weight in the hands.
Over twenty years ago your editor used this very style in the deadlift, the main reason being that I was a very good squatter and so could lift more in the deadlift with this style since it used the hips and legs more than the back. It also prevented me from ever having an injury from the dead lift. This style is becoming increasingly popular. It looks a little strange but it works for many lifters. Similar wide spacing is being used for the squat, but the foot spacing sometimes becomes excessive in the squat and it is possible that a rule may in time be made regarding maximum foot spacing for the squat. In the squat some problems occur in getting low enough since the hips on some men will lock up before they hit a low enough position. The main advantage of its use in the squat is this locking action and then to come up the lifter leans forward slightly to start his recovery. It is tricky and possibly dangerous since you’re using bone strength at the lock position instead of muscle strength.
The Deadlift – Sumo Style
(This is where the feet are spread wide and the arms are inside the thighs)
With powerlifting gaining popularity day by day, lifters who want to win contests must pay attention to all aspects of their training. This includes rest, diet, conditioning, building bulk, flexibility, technique and proper mental attitude. The deadlift is no exception. In fact, this lift is the real ace in powerlifting and a good performance is necessary to win.
Larry Pacifico – Mr. Powerlifter – is a good example of today’s successful powerlifter. He may be pushed and even beaten in a contest by M. Phillips in the squat; challenged by McDonald in the bench press; but when the deadlift is also thrown into the total he’s way out front in a class alone.
Reinhoudt is now being pushed by J. White in both the squat and bench press. However, as long as Reinhoudt has his ace, the deadlift, to rely on, he will retain his championship.
With lifters like P. O’Brien, Farchione, Wood, Kuc, Matz and Anello it is their great ability in the deadlift that makes them so tough to beat in competition.
The deadlift is so simple and easy one can do it without instructions, right? Wrong. Most of the lifters’ technique that I have seen (and I am a regular at the Nationals and Worlds) leave a lot to be desired.
To be a good deadlifter you must have a physique with the proper leverages, like long arms, a long trunk, short legs. Wrong again. While it is true that some men have a natural advantage due to the type of physique they possess, I believe almost anyone can adopt a technique that with proper training will enable him to do a good dead lift with a respectable poundage. On the other hand even the so-called naturals, unless they develop a good technique and stay in top condition, will be bypassed.
Until recently there were three basic styles of deadlifting. One was what might be termed the Anello style. This is for the natural deadlifters. Spack and Anello are the two lifters one thinks of when discussing this technique. The have relatively long trunks, long arms an rounded flexible backs. When they lift it looks like the power starts low in the back and then moves up the vertebrae like a series of electrical impulses. Their backs are rounded to start and straighten up as the lift progresses. To me Anello is the greatest deadlifter on the scene today. He has the natural physique for the lift, trains diligently for it, has great technique and terrific mental drive. His lift at this year’s Nationals in the 198-lb class of over 800 lbs. was out of sight.
The second style I call the O’Brien or Matz technique. These men are tall, relatively slender (wider than thick in the trunk) with straight backs and long arms. Usually they lift proportionately more in the deadlift than in the bench or squat. They use a shoulder width foot stance, pull mostly with a straight back and have a sticking point about knee height. Farchione may also be said to lift in this manner.
Pacifico, Phillips and Kidney, while not being constructed like the above named men, being thicker throughout the limbs and trunk, use a similar style but get more legs into their lifts.
The third style is usually used by lifters with short arms and trunks. Here the feet are kept relatively close together. Hands are closer together, just on the knurling. In this style the sticking point is usually the first three inches off the deck. Reinhoudt uses this form and does quite well with it.
Now we are seeing more and more lifters using a radical style where the feet are spread wide and the arms grasp the bar just inside the knurling while the arms are inside the thighs. We refer to this as the “Sumo” style, as the lifter, in setting his stance, does a movement similar to a sumo wrestler getting set. This technique is highly recommended for the lifter with short arms or trunk. The best execution of this style that I have seen was performed by Ravenscroft as he went on to win this year’s Senior Nationals. The lift was flawless, as were all his lifts on that day.
Let us now cover the deadlift in general, and then the sumo style in particular.
The most common errors in performing a deadlift are as follows:
1.) Allowing the hips to come up too fast, throwing the weight onto the back muscles alone.
2.) Allowing the weight to move out from the body, forming an arc in the pulling groove.
3.) Trying to rip the weight off the floor too quickly on the start.
The lift should be done by moving the weight up from the floor to the lockout position in the straightest line possible. Looking at a lifter from the side, the weight is pulled up through the center of his body. That is, it should rise in a straight line up through the legs and not out and around in an arc. As the weight rises, the lifter should be pulling up and slightly back into himself. The weight should be hugging his body all the way up. This is accomplished by keeping the head up and back on the traps.
Specifically, then let us cover the performance of the deadlift sumo style.
Approach the bar and spread your legs so that your shins are about 6” from the start of the knurling. The bar should be about 1” in front of our shins. Rotate your thighs outward and place your feet at an angle pointing out slightly. Make sure your feet are firm on the platform. Next, bend over and grasp the bar on the inside of the knurling. Your hands will be on the smooth surface. Arms are straight and are inside the thighs and along your trunk. Keep your buttocks very low, the back is very flat and almost straight up, head is well back on the traps with the eyes looking at an angle between straight up and straight out. Let’s say the eyes are at about a 130 degree angle. Now we are ready for the lift itself.
Exhale, then inhale through the mouth, slowly take up the slack in your arms and body and then slowly inch the bar off the floor smoothly. Once you have it started, increase your momentum and consciously push the floor down and away with your leg power. The weight should be scraping you all the way up. Concentrate on pulling and flexing those legs, forcing your head up and back on those traps. Once you do a few in the groove you will really get to like this style and the feel of it. After a session with this style of deadlift you will feel it in the legs, traps and the lower lumbar in about that order.
I feel, for the lifter with short arms an trunk, this style offers several advantages over the more conventional styles. You can really get the buttocks low while keeping the back straight. As the bar comes up to knee height you can keep the bar in tight as it does not seem to move out away from the body as in the other styles. Since the back is almost straight from the start of the lift most of the work is done with the legs and traps. The slow even pull to start is most important. Don’t rush or jerk the weight. Make sure there is no slack or bend in the arms.
Since this is a new style for you if you decide to give it a try, plan on using it for at least eight weeks. For the first few weeks I would suggest you do a lot of reps with medium weight. This will prepare the back for the work to come and also make the neuromuscular paths second nature to you. Being something of a purist, I don’t believe any other assistance exercises are necessary aside from the lift itself if you perform sufficient reps. I recommend you practice it twice a week for six or seven sets per workout. In the first workout I would go light and the second workout heavy. For example, the first workout might go 10 reps, 8-6-4, then 3 sets of 5 reps. The second workout might be 10-8-6-4, then 3 sets of 3 reps. Add weight when you are successful with your plans. You have to be your own coach to some extent.
Following the deadlifts I recommend some close grip chins for stretching and some situps to get the antagonistic muscles. This practice can help cut down on injuries.
A very usefull deadlift style very popular those days. His user say that is safer for the back and alloy you heavy weights.
The Sumo Deadlift
by Don Cullinane (1976)
Peary Rader’s comment: This is a most important discussion of dead lifting style and training. As Mr. Cullinane mentions – the dead lift is often the key to a winning total and you can’t afford to neglect the lift. Last issue we had comments by another reader about “ditching the deadlift” because he felt it was a dangerous lift. I believe that if the lift is performed as Mr. Cullinane describes it will be found to be just as safe as the squat, since the back is kept straight and the lift is very similar to the squat in the muscles used. In fact you could almost say you were doing two squat lifts – one with the weight on the shoulders and one with the weight in the hands.
Over twenty years ago your editor used this very style in the deadlift, the main reason being that I was a very good squatter and so could lift more in the deadlift with this style since it used the hips and legs more than the back. It also prevented me from ever having an injury from the dead lift. This style is becoming increasingly popular. It looks a little strange but it works for many lifters. Similar wide spacing is being used for the squat, but the foot spacing sometimes becomes excessive in the squat and it is possible that a rule may in time be made regarding maximum foot spacing for the squat. In the squat some problems occur in getting low enough since the hips on some men will lock up before they hit a low enough position. The main advantage of its use in the squat is this locking action and then to come up the lifter leans forward slightly to start his recovery. It is tricky and possibly dangerous since you’re using bone strength at the lock position instead of muscle strength.
The Deadlift – Sumo Style
(This is where the feet are spread wide and the arms are inside the thighs)
With powerlifting gaining popularity day by day, lifters who want to win contests must pay attention to all aspects of their training. This includes rest, diet, conditioning, building bulk, flexibility, technique and proper mental attitude. The deadlift is no exception. In fact, this lift is the real ace in powerlifting and a good performance is necessary to win.
Larry Pacifico – Mr. Powerlifter – is a good example of today’s successful powerlifter. He may be pushed and even beaten in a contest by M. Phillips in the squat; challenged by McDonald in the bench press; but when the deadlift is also thrown into the total he’s way out front in a class alone.
Reinhoudt is now being pushed by J. White in both the squat and bench press. However, as long as Reinhoudt has his ace, the deadlift, to rely on, he will retain his championship.
With lifters like P. O’Brien, Farchione, Wood, Kuc, Matz and Anello it is their great ability in the deadlift that makes them so tough to beat in competition.
The deadlift is so simple and easy one can do it without instructions, right? Wrong. Most of the lifters’ technique that I have seen (and I am a regular at the Nationals and Worlds) leave a lot to be desired.
To be a good deadlifter you must have a physique with the proper leverages, like long arms, a long trunk, short legs. Wrong again. While it is true that some men have a natural advantage due to the type of physique they possess, I believe almost anyone can adopt a technique that with proper training will enable him to do a good dead lift with a respectable poundage. On the other hand even the so-called naturals, unless they develop a good technique and stay in top condition, will be bypassed.
Until recently there were three basic styles of deadlifting. One was what might be termed the Anello style. This is for the natural deadlifters. Spack and Anello are the two lifters one thinks of when discussing this technique. The have relatively long trunks, long arms an rounded flexible backs. When they lift it looks like the power starts low in the back and then moves up the vertebrae like a series of electrical impulses. Their backs are rounded to start and straighten up as the lift progresses. To me Anello is the greatest deadlifter on the scene today. He has the natural physique for the lift, trains diligently for it, has great technique and terrific mental drive. His lift at this year’s Nationals in the 198-lb class of over 800 lbs. was out of sight.
The second style I call the O’Brien or Matz technique. These men are tall, relatively slender (wider than thick in the trunk) with straight backs and long arms. Usually they lift proportionately more in the deadlift than in the bench or squat. They use a shoulder width foot stance, pull mostly with a straight back and have a sticking point about knee height. Farchione may also be said to lift in this manner.
Pacifico, Phillips and Kidney, while not being constructed like the above named men, being thicker throughout the limbs and trunk, use a similar style but get more legs into their lifts.
The third style is usually used by lifters with short arms and trunks. Here the feet are kept relatively close together. Hands are closer together, just on the knurling. In this style the sticking point is usually the first three inches off the deck. Reinhoudt uses this form and does quite well with it.
Now we are seeing more and more lifters using a radical style where the feet are spread wide and the arms grasp the bar just inside the knurling while the arms are inside the thighs. We refer to this as the “Sumo” style, as the lifter, in setting his stance, does a movement similar to a sumo wrestler getting set. This technique is highly recommended for the lifter with short arms or trunk. The best execution of this style that I have seen was performed by Ravenscroft as he went on to win this year’s Senior Nationals. The lift was flawless, as were all his lifts on that day.
Let us now cover the deadlift in general, and then the sumo style in particular.
The most common errors in performing a deadlift are as follows:
1.) Allowing the hips to come up too fast, throwing the weight onto the back muscles alone.
2.) Allowing the weight to move out from the body, forming an arc in the pulling groove.
3.) Trying to rip the weight off the floor too quickly on the start.
The lift should be done by moving the weight up from the floor to the lockout position in the straightest line possible. Looking at a lifter from the side, the weight is pulled up through the center of his body. That is, it should rise in a straight line up through the legs and not out and around in an arc. As the weight rises, the lifter should be pulling up and slightly back into himself. The weight should be hugging his body all the way up. This is accomplished by keeping the head up and back on the traps.
Specifically, then let us cover the performance of the deadlift sumo style.
Approach the bar and spread your legs so that your shins are about 6” from the start of the knurling. The bar should be about 1” in front of our shins. Rotate your thighs outward and place your feet at an angle pointing out slightly. Make sure your feet are firm on the platform. Next, bend over and grasp the bar on the inside of the knurling. Your hands will be on the smooth surface. Arms are straight and are inside the thighs and along your trunk. Keep your buttocks very low, the back is very flat and almost straight up, head is well back on the traps with the eyes looking at an angle between straight up and straight out. Let’s say the eyes are at about a 130 degree angle. Now we are ready for the lift itself.
Exhale, then inhale through the mouth, slowly take up the slack in your arms and body and then slowly inch the bar off the floor smoothly. Once you have it started, increase your momentum and consciously push the floor down and away with your leg power. The weight should be scraping you all the way up. Concentrate on pulling and flexing those legs, forcing your head up and back on those traps. Once you do a few in the groove you will really get to like this style and the feel of it. After a session with this style of deadlift you will feel it in the legs, traps and the lower lumbar in about that order.
I feel, for the lifter with short arms an trunk, this style offers several advantages over the more conventional styles. You can really get the buttocks low while keeping the back straight. As the bar comes up to knee height you can keep the bar in tight as it does not seem to move out away from the body as in the other styles. Since the back is almost straight from the start of the lift most of the work is done with the legs and traps. The slow even pull to start is most important. Don’t rush or jerk the weight. Make sure there is no slack or bend in the arms.
Since this is a new style for you if you decide to give it a try, plan on using it for at least eight weeks. For the first few weeks I would suggest you do a lot of reps with medium weight. This will prepare the back for the work to come and also make the neuromuscular paths second nature to you. Being something of a purist, I don’t believe any other assistance exercises are necessary aside from the lift itself if you perform sufficient reps. I recommend you practice it twice a week for six or seven sets per workout. In the first workout I would go light and the second workout heavy. For example, the first workout might go 10 reps, 8-6-4, then 3 sets of 5 reps. The second workout might be 10-8-6-4, then 3 sets of 3 reps. Add weight when you are successful with your plans. You have to be your own coach to some extent.
Following the deadlifts I recommend some close grip chins for stretching and some situps to get the antagonistic muscles. This practice can help cut down on injuries.