T Nation

Sumo Deadlift Form Check


#1

Sumo deads, 240 for 8 reps. I'm 5'5", 165ish.

I feel like I could be lifting more, but I'm not sure what I'm doing wrong. Any criticism is welcome.


#2

You're not sitting back enough.

http://www.youtube.com/watch?v=Qp8Sx9dX9LM Fast forward to 0:42.

Luke


#3

I'm no expert on sumo, but your form looks pretty decent to me.

Maybe the answer is you just need to get stronger.

How long have you been lifting?


#4

I think it looks pretty good, but any major weaknesses won't come out until you strain with the weight a bit more.

A couple things:

  1. Your toes seem to be pointing almost straight a head. They should be at least 45 degrees to enable your hips to get closer to the bar.

  2. Your hips are slightly too high and too far away from the bar. In that dave tate video, he talks about dropping your ballsack on the barbell. When you lower to grab a sumo deadlift, your hips should be dropping as close to straight down as possible. Your angles look like conventional pulling angles, but they shouldn't.

This is a good example of sitting down to begin a sumo pull:

A plie squat comes from ballet and isn't exactly the same as what you want to do here, but the back angle and the direction of descent is.


#5

His toes look pretty 45 degree angleish to me. BUt that foot in the video is more of a 60 degree angle.


#6

Yeah 45 is just a guideline. For me it's slightly more than 45. As far as I can tell it should be whatever angle best accommodates dropping your hips down into the bar as close as possible. That video was more to reference how you should approach the bar rather than foot position which is rather extreme.

And yes his feet do actually look to be in a good position, I don't know what I saw before.


#7

Yeah dude, as far as I can tell you look fine. I just think that a couple deadlift programs would help you out with strength. Otherwise thats great, keep it up