Sumo Deadlift form check (505)

[Juic3]

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Tear me up

[Diana Meeque]

strong pull, buy try not to stay down by the bar for so long. you're down there for a full 20 seconds before you actually pull it. don't even reach for the bar until you're ready mentally.

also don't lean back so much at lockout. it looks like your knees were unlocked because you were leaning back excessively. just pull the bar back but don't lean back. stop when you feel your hips push through and your knees are locked

[Metal Jerk]

your back angle kinda sucks for sumo.. try to get more upright.

[Juic3]

How do you put the bar down without landing on your feet?

[The_cannibal]

Your form looks a lot like what I looked like when I tried to pull sumo. Your legs basically did nothing (almost), and you pulled the weight with your back.

If you look at a good sumo puller, he starts with his back almost upright, and the legs do all the pulling; the back works mostly isometrically, except for the lockout.

Here's Alexander Govorin pulling sumo (starting at 0:38): watch how upright his back already is at the start of the pull:

http://www.youtube.com/watch?v=NYdEMD2G-L0
NYdEMD2G-L0

[fyre500]

It doesn't look like you made it to a full lock out. Your knees are still slightly bent and you basically just leaned back and rested the bar on your quads at the top of the lift.

[Juic3]

Your form looks a lot like what I looked like when I tried to pull sumo. Your legs basically did nothing (almost), and you pulled the weight with your back.

If you look at a good sumo puller, he starts with his back almost upright, and the legs do all the pulling; the back works mostly isometrically, except for the lockout.

Here's Alexander Govorin pulling sumo (starting at 0:38): watch how upright his back already is at the start of the pull:

http://www.youtube.com/watch?v=NYdEMD2G-L0
NYdEMD2G-L0

Do you need to put your legs wide to the plates or like he does?

[Metal Jerk]

Do you need to put your legs wide to the plates or like he does?

its different for everyone... find what feels most natural for you.

[The_cannibal]

Do you need to put your legs wide to the plates or like he does?


its different for everyone... find what feels most natural for you.

I've never been able to successfully pull sumo, it requires too much flexibility in the groin, and I don't have any. Regardless of your stance, if you can't get your hips low enough like he does, you may be better off pulling conventionnal, or you can try improving your flexibility.

I kept pulling sumo at the end of my conventionnal deadlift sets for months, and then I stopped because it was hopeless for me to ever be able to properly pull sumo. It's great to improve hip extensors strength and stuff like that, though.