T Nation

Sumo Deadlift Check


#1

Hey guys, will you critique my sumo form. Thanks.


#2

cant view the video


#3

Please don’t post any more “private” videos on here, your significant other probably won’t appreciate it


#4

Fixed it.


#5

It looks OK, but you’d probably do better to shift your weight and shoulders behind the bar at the start and keep them there. Lock yourself in that position and push off the floor. If you try to come off the floor using your back, you’re much more likely to get pulled out of position.

IMO the difference between sumo vs conventional is that for conventional you only push off the floor to get the bar moving, but for sumo the push off the floor lasts much longer (generally to around knee height I think).


#6

I don’t know how good your mobility is but I think you should try turning your feet out a bit more (around 45 degrees or so) so you can open up your hips to drop your balls to the bar. If you keep using this form and letting your hips rise up like this in my experience you’ll find that once you get anywhere close to a 1RM you’ll hit a brick wall at your knees. Twist and spread the floor apart and get tension through the bar and in your hips before you drive off the ground. Look up Chris duffin, he’s a good sumo puller who has a lot of information available. Here’s a good place to start: https://www.youtube.com/watch?v=V2lAm_QLRWU
Best of luck and be sure to post a follow up video


#7

honestly it just looks like a wider stance conventional. You need to get your hips closer to the bar. kinda like you are ‘T-bagging’ it and when you start pulling try spreading the floor with your feet


#8

[quote]GodlyCadaver wrote:
honestly it just looks like a wider stance conventional. You need to get your hips closer to the bar. kinda like you are ‘T-bagging’ it and when you start pulling try spreading the floor with your feet[/quote]

This was basically what I was going to say, I think for newer lifters they shouldn’t get too wrapped around the axle on which dl form to use. Just pull conventional for now, give it a chance. Sumo has alot of intricacies, conventional will help you build more strength and mass in the long run.


#9

[quote]cparker wrote:

[quote]GodlyCadaver wrote:
honestly it just looks like a wider stance conventional. You need to get your hips closer to the bar. kinda like you are ‘T-bagging’ it and when you start pulling try spreading the floor with your feet[/quote]

This was basically what I was going to say, I think for newer lifters they shouldn’t get too wrapped around the axle on which dl form to use. Just pull conventional for now, give it a chance. Sumo has alot of intricacies, conventional will help you build more strength and mass in the long run.
[/quote]
I started conventional and only switched to sumo when i pulled a very hitched 565. and i only made the switch because I learned i had a 525 clean sumo…and after a few months im back to conventional and got a pretty much clean 600…but if the sumo form is consistently bad there will be hip and joint issues down the road


#10

[quote]GodlyCadaver wrote:

[quote]cparker wrote:

[quote]GodlyCadaver wrote:
honestly it just looks like a wider stance conventional. You need to get your hips closer to the bar. kinda like you are ‘T-bagging’ it and when you start pulling try spreading the floor with your feet[/quote]

This was basically what I was going to say, I think for newer lifters they shouldn’t get too wrapped around the axle on which dl form to use. Just pull conventional for now, give it a chance. Sumo has alot of intricacies, conventional will help you build more strength and mass in the long run.
[/quote]
I started conventional and only switched to sumo when i pulled a very hitched 565. and i only made the switch because I learned i had a 525 clean sumo…and after a few months im back to conventional and got a pretty much clean 600…but if the sumo form is consistently bad there will be hip and joint issues down the road[/quote]

Agree. I started out pulling conventional and only started pulling sumo as a way to work on conventional weaknesses when my conventional was getting to 2.5x bodyweight. I’ve tried pulling heavy sumo and it just doesn’t feel right for me, but IMO it is a great DL just to get volume off the floor in and to get a more precise and patient approach to coming off the floor.


#11

Thanks for all the help guys. Giving conventional a go tomorrow.


#12

[quote]MarkKO wrote:

[quote]GodlyCadaver wrote:

[quote]cparker wrote:

[quote]GodlyCadaver wrote:
honestly it just looks like a wider stance conventional. You need to get your hips closer to the bar. kinda like you are ‘T-bagging’ it and when you start pulling try spreading the floor with your feet[/quote]

This was basically what I was going to say, I think for newer lifters they shouldn’t get too wrapped around the axle on which dl form to use. Just pull conventional for now, give it a chance. Sumo has alot of intricacies, conventional will help you build more strength and mass in the long run.
[/quote]
I started conventional and only switched to sumo when i pulled a very hitched 565. and i only made the switch because I learned i had a 525 clean sumo…and after a few months im back to conventional and got a pretty much clean 600…but if the sumo form is consistently bad there will be hip and joint issues down the road[/quote]

Agree. I started out pulling conventional and only started pulling sumo as a way to work on conventional weaknesses when my conventional was getting to 2.5x bodyweight. I’ve tried pulling heavy sumo and it just doesn’t feel right for me, but IMO it is a great DL just to get volume off the floor in and to get a more precise and patient approach to coming off the floor. [/quote]
Sumo does help alot with floor speed, after pulling sumo for a couple months my speed off the floor is crazy, I can pull pretty much anything (within reason) off the floor but now lock out is a small issue