Sumo Deadlift and a slow lockout?

[StrongmanSteve]

What am I doing wrong that's causing my lockout to be so slow? It seems to me like it come up pretty fast off the floor but finishes very slow. Shouldn't it be the opposite with sumo pulls?

[srain]

Locking knees out too early

[IzzyT]

You're rounding your back. That is why you're so fast off of the floor as well.

Back rounding isn't necessarily wrong, but it does represent a leverage trade-off. You'll always be faster off the floor due to the fact rounding brings your hips closer to the bar and opens the knee/hip angles placing those joints in more mechanically efficient positions. However, the trade-off is that you eventually have to unround.

99.9% of the time someone has a "slow" lockout, either style, it is because they round their back to get a faster start.

[grahulino]

weak gluteus

[runtocatch]

99.9% of the time someone has a "slow" lockout, either style, it is because they round their back to get a faster start.

I sure as hell hope everybody on this forum that is inclined to ask lockout questions reads this sentence right here.

[tonenotbulk]

On first glance, it looks to me that you might have locked your knees slightly too late. With your back already more upright, you still had to drag it over your bent knees. If you watch some IPF lifters who pull sumo (see below), their knees lock out in a very pronounced manner first followed by the upper body. However, it could also be back rounding/leverage or glute strength, as others have pointed out.

In any event, I personally find sumo to be slow-fast-slow. So, you might have to work on your technique or glute strength, but it's also the case that with sumo the lockout is slower (although it shouldn't be that slow).

[StrongmanSteve]

Thanks guys. I think it's a combo of locking the knees too late and upper back rounding. I'll fix this and report back. Thanks again!

[DidNotReadL0L]

well you pull 585 so i guess you're doing it right lol

[doingwork30]

[QUOTE=StrongmanSteve;1221682371]Thanks guys. I think it's a combo of locking the knees too late and upper back rounding. I'll fix this and report back. Thanks again![/QUOTE

Izzy is absolutely right about the back rounding. It's the low back, not the upper, that provides the big problem though. It's because the spinal erector attachment to the pelvis, when not held tight, makes it hard for the hamstrings to fully extend the hip. With erector contraction, this is rarely a problem (harder off the floor though).

[WorldDomnit]

point your feet out more so you can use your legs more at the start