Interestingly enough, I gave barbell back squats a proper try (i.e. with something heavier than a broomstick) for the first time ever today and really enjoyed the movement. I worked up to 70kg/154lbs before calling it a day. I felt like I could easily do more but didn't want to push it. If I get to the gym more, I'll definitely be doing more barbell squats.
I would say that my own proportions are 'unremarkable'. I am at the lower end of 'average' when it comes to height (5'9"/175cm), with an arm span of about 5'10"/177cm and I wear a 31"/32" leg trouser.It is also relevant that your bench press strength ratio to deadlift is over 80% of that of your deadlift, which is quite high. Do you possess shorter limbs relative to your torso? If so, sumo would probably be ideal for your strongest position because you won't have to reach so far to the bar. Alas, several sources, including Pavel(Deadlift Dynamite), have indicated that sumo is easier to learn in the beginning because the mobility demands are lower.
Swings help deadlift a lot - if you are already deadlifting for some time.
- deadlift technique first + all skills of strength (setup, lats, abs, squeezing the bar, breaking the bar, wedge... )
Squatting can help build leg strength which will certainly help drive out of the bottom, but to pull a lot, you have to pull a lot.
... to pull a lot, you have to pull a lot.
I think K-bell swings would have higher transfer to sumo than conventional, as the stances are more similar.
Yes, but after the weight is broken off the floor, one needs leg drive, no?Driving out of the hole in a Conventional Powerlifting Deadlift is initiated by the back, rather than the legs. Research from the 1980's demonstrated that; additional research as verified that fact.
Yes, but after the weight is broken off the floor, one needs leg drive, no?
Changes in exercises are more effective than in loading schemes to improve muscle strength. - PubMed - NCBI
"The CIVE (Constant intensity-Varied Exercise) group had greater strength increments than the other training groups...
When come to increasing strength or increasing muscle mass, the muscles worked need to be attached from different angles, varying the exercise.
As the Cliff Notes of McLaughlin's research below notes, the dominate muscle firing sequence changes in the three stages of a Conventional Deadlift, as follows...
Back > Legs > Back
The Back is the dominate force in breaking the weigh off the floor, the Legs assisting.
During the second phase of the Conventional Deadlift, Leg are the dominate muscle group, the Back assisting.
I'd be interested in hearing more about this. Do you have an example of how it might be applied for general lower body strength? Maybe even start a new thread if it's too far off topic?
Kenny, about the back breaking the weight off of the floor: I always thought that the back muscles worked in an isometric manner during the deadlift. Meaning, the flex to keep the torso estable and tight while the hips and legs extend to move the weight.
So if the back muscles breaks the weight off of the floor, they are working non -isometrically. Right?
Maybe my original view was too simplistic.
Videos of your swing and DL would help this along...