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  1. #1
    Registered User gzumafia's Avatar
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    Weak Conventional Deadlift

    I’m 16 years old and weigh 69kg and I’ve been training for 2 years.

    Recently I switched from sumo deadlifts to conventional because I’ve been stuck on sumo particularly i struggle at the middle of the lift around knee to mid shin level.

    My max in sumo is 170kg and once I switched to conventional i could barely do 140 for 3 reps and when i tried doing it of blocks i couldnt even do 1.

    Should i start deadlifting conventional of blocks cause i think this will strengthen my weakpoints.

    What can i do help : (
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  2. #2
    Time is Muscle ECGordyn's Avatar
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    Train the conventional movement more often. Your brain and body need to learn and practice it.

    You don't have any weak points in a new movement, you're weak at the whole movement. Train it from the floor to full lock out.
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  3. #3
    Registered User WolfRose7's Avatar
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    Your sumo weakness is probably technique, a proficient sumo deadlift is always going to be weakest off the floor by nature of how that lift works, the fact that you struggle much higher suggest a technique inefficiency not a muscle one.
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    Registered User KathleenRyan's Avatar
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    For one thing, deadlifting 170kg at only 16 years old and 69kg of body weight is far from a "weak" deadlift.

    Originally Posted by WolfRose7 View Post
    Your sumo weakness is probably technique, a proficient sumo deadlift is always going to be weakest off the floor by nature of how that lift works, the fact that you struggle much higher suggest a technique inefficiency not a muscle one.
    ^This is true. Unless you have some major muscle imbalance preventing you from locking out the lift, a sumo deadlift will always be weakest off the floor.

    Keep working on your conventional deadlift form, and review your sumo stance as well. The deadlift is an incredibly technical lift for anyone who truly wants to become proficient at it.

    For your conventional deadlift, I'd highly recommend looking up this on YouTube - "Common Deadlift Errors ft. Austin Baraki". That video, to me, is the best "all in one" tutorial for a safe, STRONG conventional deadlift.
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    Registered User MaxMaximorum's Avatar
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    Everyone has different sticking points, leverage and weaknesses from prior training along with your limb and torso length.
    I have never been able to sumo anything close to what I can do conventional. Of course the style you are weak at is a great assistance movement for your competition movement.
    If you are weak in the middle you also might benefit from rack pulls slightly under your sticking point to take away that drive off the floor. There is probably a pin you are weaker on in a rack than off the floor. That is a good pin height to train for sure.
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