Sumo Deadlift form check

[StrongmanSteve]

I tried sumo out today, my conventional DL 1rm is 555 for comparison sake. Any form tips?

Btw, I have my shins against the rings on the bar with feet pointing about 45 degrees out, grip is shoulder width with hands just where knurling starts.

585 hitched. I didn't feel like I hitched when I was doing it, but the video shows otherwise.


600 fail. I was feeling good and wanted to try it out, wasn't gonna happen.


Thanks.

[Fuarrrrrk]

not a sumo aficionado but looked pretty good.

Needed a little more leg drive, try to take slack out of the bar first and thrust hips forward towards the lockout - should limit the hitching

[tonenotbulk]

The 585 looked okay for your first time trying sumo and pulling more than your conventional PR. It's a bit hard to tell since you're quite strong, but it looks like you might be pulling with your back and could use your hamstrings and glutes more. This would be understandable since it's your first time. When I started learning sumo I would tend to pull with my back on heavier pulls. The cue I use to avoid pulling with my back are: (a) push my knees out, and (b) build the tension slowly and pull the slack out of the bar. If I try to yank the bar off the ground too quickly, then I tip forward a bit, end up pulling with my back, the bar gets too far in front of me, and then it breaks the ground faster but I lose it around the knees.

Check out this sumo deadlift tutorial by Kang:

[StrongmanSteve]

Thanks for the tips guys!

[StrongmanSteve]

So I tried pulling 5's yesterday, with a wider and toes pointed out more stance in hopes to be able to get my hips closer to the bar and use my hips more. I started getting pretty bad knee pain, and after I did 135x5, 185x5, 255x5, 330x5, 395x5 (hard), I was barely able to get up 460x1. It hurt so bad that I was limping around and had to sit down for a while. I went on and did my OHP, hit my PR, and by that time my knees were feeling better so I figured I'd give it another go with my original stance (narrow sumo?) but with only triples to singles as I didn't want to hurt my knees more. I went 135x3, 225x3, 315x3, 405x3, 495x1, 545x1, and finally a horrible 585x1 which doesn't even count. With that said, would it be best for me to just revert to conventional DLs since I can't seem to nail sumo?



Thanks

[StrongmanSteve]

Bump

[KeepOnShruggin]

knee pain could be an issue with foot angle or stance width. I'd adjust the foot angle, and if it doesn't work adjust your stance. I had knee pain as well and it killed even with warm up sets, i put my stance wider and it's solved the problem

[StrongmanSteve]

knee pain could be an issue with foot angle or stance width. I'd adjust the foot angle, and if it doesn't work adjust your stance. I had knee pain as well and it killed even with warm up sets, i put my stance wider and it's solved the problem

I thought widening the stance was what cause the knee pain. Maybe I'll try going wider again but keeping foot angle the same instead of opening up more.

Thanks.