The Sumo Deadlift : a superior lift

The sumo deadlift often receive alot of injustified hate from the traditionalists when regarding strength training. Mark rippetoe and his followers certainly doesn't like it very much. Hovewer, if one were to look at the biomechanics and the physics involved behind the lift, one would certainly conclude that the sumo deadlift is the superior lift.

First, let's take a look at the biomechanics, or leverages you use when you pull the bar. In the conventional pull, feet are close together and the hips are very far away from the bar. this position results solely from the placement of the feet. the bar will travel a longer distance because of this, regarless of the actual muscles involved.

If we compare just this with the sumo deadlift, we can clearly see why it is already a better and superior way of lifting the bar. because the bar will travel far less with the feet further apart, the amount of effort required to lift it is diminished. That alone is sufficient to proclame the sumo a better lift.

However, there is another reason beside the reduced distance the bar has to travel. That is, the load of the effort placed on the hips and quadriceps, rather than on the spinal erectors. Indeed, with the sumo pull,

the hips are involed way more. the glutes, quadriceps and the hips flexors do the work the back would do in the conventional deadlift. Furthermore, when placing a lot of the stress on the hips rather than on the back, we decrease the risk of dangerosity of he lift and also we reduce the overall stress our CNS receive.

So baiscally, we can not only lift more weight this way but also lift more often thus train more often or do more volume than with the conventional deadlift, a lift known for heavy stress on the hammstring and lower back.

So not only the sumo deadlift enables us to lift more weight thus become stronger, but also it enables us

to train more often and gain more muscle. So there you have it, the sumo deadlift : a superior lift.

The Hercules Method

As of now, in 2025, more and more people fall sick and feel miserable. Where is that future we were supposed to get with everyone happy and feeling alright ? if you look at movies from the 80s, peole were clearly healthy and happy. So what happened in those 40 years ?

Well my guess is that people back then were closer to the truth in their lives than we are now. People would spend more time outside, eat well, have plenty of exercise, and most of their time was spent with laughs and fun.

Today people focus on trying to do everything so fast, as if they don't have time to do anything but doing so they no longer enjoy anything. So we need to get backwards and start enjoying things again. You know, like the sun and outside world. 

Even I, is guilty of this. I've fallen so sick i thought i would die. But what i needed was simple, just eat and live well. Live like at the time of Hercules.

Here i present you, the Hercules Method : or how to be a strong and healthy man, just like we were supposed to be. like we were made to become, enjoying a healthy and happy life. So what is it really,

nothing complicated. Just good nutrition and training, as well as good rest.

Let me give you the whole thing : First, you need to be eating well. what does that mean is simple. You need to be eating those super healthy nutrious food you've always craved. Yes, that means proteins.

Proteins comes from meat, chicken, eggs, milk and fish. it does not come from vegetables or rice or fruit. Either you get those essential nutriment or you dont, and end up like me, in near hospital condition. I suggest you try going for min 30g of quality protein each meal, with a minimum of 5-6 meal a day. Work you way up if you are heavier than 70kg. An adult male should get 1.5 to 2.2g per kilo of bodyweight each day. This is most important so your body can work to his fullest potential.

With muscle mass comes also strength. And whoever is strong is also healthy.

Next we have to talk about training. Dinosaur like. Because men were not meant to go to the gym but to go outside and get some fresh air and lift some rocks, cut trees and build homes. I understand we cannot all do that because of how the modern world is evolved. But we can still mimic it, by lifting heavy weights and dumbbells. 

So the plan is this : train 3 times each week, monday wesnesday and friday typically. On monday, you squat bench and deadlift or row. On wenesday you Front Squat Press and do Power Cleans. Lastly on Friday you Do Squats Bench and Deadlift again, but you mix it up a little bit by doing pull ups or dips

once in a while. Or curls. It's up to you.

Now the most important part : do 5 reps three to five times with each exercise. In other words, train for Power. strive to increase the poundages each workout or if you cannot, try to increase the reps. Can't do more than 3 reps ? do 3x3 then the next time try 5x3. or 2x3 then 4x3 etc. From 1 rep, do three. From 3 reps do five. Then increase the weight by 2.5 kilos.

How many calories should you eat ? enough so you can enjoy life. anything under 2500 is a joke. 3000 is about average. 4000 is better. Focus on getting those proteins, add rice and potatoes, pasta. cheese.

forget about vitamins or fibers. You don't need those. You need proteins and carbonydrates.

After your workout is done, go get some fresh air, sunlight if possible. Sit outside, and enjoy some rest.

And in no time, you shall transform yourself as a new Hercules.