Critique: 460 + 40 lbs of Chain Sumo Box Pull

[smitsky]

My training partner Leo is preparing for a USAPL Push / Pull (his 2nd meet). He'll be competing in the 242's, and is a beginning lifter for the most part. He pulled 420 a year ago in a WNPF meet. Any ideas and or constructive criticism that might help him along? Thanks.


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[isaku900]

he needs to get his hips down, spread his knees and get his hips to the bar, he's basically sumo stiff legging it.

[smitsky]

he needs to get his hips down, spread his knees and get his hips to the bar, he's basically sumo stiff legging it.

Thanks Isaku. When I told him I was going to get some input from some experienced lifters, he laughed and the first thing he said was, "I know they are going to tell me that I'm not low enough, that I have to get down lower."

I know he needs a lot of work :D

[isaku900]

Thanks Isaku. When I told him I was going to get some input from some experienced lifters, he laughed and the first thing he said was, "I know they are going to tell me that I'm not low enough, that I have to get down lower."

I know he needs a lot of work :D



well at least he's on the right track.

i wish i had a video of george sumo pulling...wait i do...

IDfYwybRiMA

not the best b/c we were pulling on the platform, but he's a 181er and has pulled 605 sumo, he maxes at like 450 raw, so he definitely knows how to use his suit.

[smitsky]

well at least he's on the right track.

i wish i had a video of george sumo pulling...wait i do...

IDfYwybRiMA

not the best b/c we were pulling on the platform, but he's a 181er and has pulled 605 sumo, he maxes at like 450 raw, so he definitely knows how to use his suit.

Yes, he is.

George has a good pull!

Yeah, I can see how he spreads his knees and lowers his hips.

We are trying to get Leo to press his forearms against his thighs. He had a hard time getting into position to do this. Do you recommend him widening his grip?

[gunzandwheelz]

Why is he pulling off plates? It's only an inch but it is a tough inch.

[isaku900]

Yes, he is.

George has a good pull!

Yeah, I can see how he spreads his knees and lowers his hips.

We are trying to get Leo to press his forearms against his thighs. He had a hard time getting into position to do this. Do you recommend him widening his grip?



yes i do recommend he move his grip out, his hands are so narrows that his shoulders are rounding forward at his start position, this amplifies the effect of the suit in throwing you forward and out of position and makes his lockout very tough, which is likely why he starts with his hips so high as it gives him more speed off the floor.

move his hands out a bit, have him spread his knees a bit, and one thing we're learning is that if you squeeze your glutes hard right as you squeeze the bar off the ground it throws your hips forward into the bar right as it breaks the ground allowing a straighter up and down path for the bar, and bringing the hips through faster to allow for a quicker lockout.

thereby amplifying the effect of the shortened ROM of a sumo pull.

[smitsky]

Why is he pulling off plates? It's only an inch but it is a tough inch.

I'll ask Alex, my other training partner, and tell you exactly what he says ;)

Alex loves Westside, and loves his version of Westside even more. Alex is training Leo at the moment, and I'm not going to get too involved.

[smitsky]

yes i do recommend he move his grip out, his hands are so narrows that his shoulders are rounding forward at his start position, this amplifies the effect of the suit in throwing you forward and out of position and makes his lockout very tough, which is likely why he starts with his hips so high as it gives him more speed off the floor.

move his hands out a bit, have him spread his knees a bit, and one thing we're learning is that if you squeeze your glutes hard right as you squeeze the bar off the ground it throws your hips forward into the bar right as it breaks the ground allowing a straighter up and down path for the bar, and bringing the hips through faster to allow for a quicker lockout.

thereby amplifying the effect of the shortened ROM of a sumo pull.

Yeah, we thought his hands needed to be spread farther out, but these other issues need to be addressed as well.

Edit: thanks for the thorough assessment thusfar.

[isaku900]

Yeah, we thought his hands needed to be spread farther out, but these other issues need to be addressed as well.

Edit: thanks for the thorough assessment thusfar.



np.

and i don't even pull sumo! though I am trying, I haven't quite got the technique down myself. though its pretty well assumed that with my squat stance and my hip strength I'll pull more sumo.