Hi all,
This may be a bit of a lengthy post so I thank you in advance for bearing with me here. A couple months ago I hit a 675 sumo DL. However, I have realized that my form is not really conducive to going beyond that, as the top deadlifters in the world do not pull like I do. Here are some videos, and I'll explain what I feel like is going on. Preface: I use straps 99% of the time because I don't compete. Also, as far as wearing pants, I just dress that way for fun (though I realize ideally shorts would be better-I'm not taking myself too seriously in the gym).
Video 1: This one has my warmups from 315 all the way up to 640. You will see that I'm very fast off the ground, but the consequence is getting into a very bad lockout position. This, I think, is the bane of my sumo.
Video 2: 675. I am aware it's awful and hitched, but is probably the best demonstration of the issues I have with the lift.
Video 3: 585x7, my best rep set.
Video 4: Up to 605 with a hook grip
So, overall analysis from my standpoint: I rely on getting as much possible speed off the ground to get it as high as possible (hopefully past my knees) and then to muscle it up because my position gets so bad. I've been trying a new setup where I'm focusing on really building tension in my posterior chain and then squeezing it back, which makes it look a little better, but makes me lose most of my speed off the ground. With my conventionals (max is I think 605) the rip off the floor works better, but I'm just better suited for sumo.
I'm open to any and all suggestions as I'm trying to rework my form in the hopes that such efforts will get me into the 700s. Thanks so much!
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04-08-2017, 07:29 AM #1
Need help with sumo form to continue past 700
Eternal Gym Rat, Student Physical Therapist. None of my post content should be taken as medical advice. Ask your doctor/PT.
Best Gym Lifts: 585/390/675 440 FS 265 OHP @203 No longer competing
I lift weights for fun
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04-08-2017, 08:03 AM #2
Buy "tight men's running shorts" idk how it's called, that helped me a lot with the lockout. I thought about this:
(can't post links) media.startfitness.co.uk/media/catalog/product/cache/6/image/800x600/9df78eab33525d08d6e5fb8d27136e95/a/d/adidas-adizero-climacool-sprint-web-short-tights-s02941.jpg
Chest up.
Try a powerlifting belt.
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04-08-2017, 11:49 AM #3
Thanks. I'm so used to pulling from that slightly flexed position that chest up doesn't feel fully natural. As far as belts, I just don't use them anymore. When I was bulking I outgrew my belt and just never bothered to get another. Plus I feel like they really throw me off especially on DL. I may be willing to try it again at some point, though.
Eternal Gym Rat, Student Physical Therapist. None of my post content should be taken as medical advice. Ask your doctor/PT.
Best Gym Lifts: 585/390/675 440 FS 265 OHP @203 No longer competing
I lift weights for fun
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04-08-2017, 12:15 PM #4
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04-08-2017, 01:44 PM #5
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04-09-2017, 07:11 AM #6
Hard to tell from the video but is your grip with straps more narrow than your hook grip?
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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04-09-2017, 07:35 AM #7
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04-10-2017, 03:12 AM #8
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04-10-2017, 07:00 AM #9
I think that's part of the issue. I know it's much less weight, but your hook grip pull is much more technical. With straps you round over more and have no patience when the bar slows down so you just hitch the weight up.
That's because he jerks the bar off the ground and rounds his back. Anyone can do that with sumo and be fast off the floor.1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
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04-10-2017, 08:49 PM #10
Ehh, it's an option I've explored. I do want to train my conventional a bit more than I currently do and use some similar cues as to what I'm using to fix my sumo. Namely, build tension in the posterior chain, chest up, lever it up.
I noticed that. I might try widening my grip a tad with the straps also. I'm also not entirely sure how to not round my back. Yesterday I was doing form work and really focusing on keeping my back straight and loading my hips and glutes and keeping the bar as close as possible. Everything up to and including 545 felt really good, but 585 felt like it took forever to get off the ground and finish. It was not a pleasant lift. Still, I think it might have looked better, so that's promising.Eternal Gym Rat, Student Physical Therapist. None of my post content should be taken as medical advice. Ask your doctor/PT.
Best Gym Lifts: 585/390/675 440 FS 265 OHP @203 No longer competing
I lift weights for fun
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