T Nation

Sumo Deadlift help


#1


Iv tried everything and my form just isn't how I want it and Iv been stuck at 500lb deadlift for at least 6 months and can not get a lb over it.I have extremely short arms and for sumo I can't get my chest up because my ass ends up so low to do so. I also have been trying to do 3" block pulls to learn the ideal position and I can get into the perfect position off the blocks but on the ground I can not get in that same spot at all.

My back tends to round on the sumo and I have very long legs so I have to go wide. It may have to do with mobility but I cant see to get more mobile opening the knees up iv tried a lot and nothing is working really. I get very deep on squats and dont have any mobility issues except this.


#2

5 step horse stance squats for both reps and time. It will help a lot.


#3

I’ve had a similar problem where my back begins to round when the weight gets heavy. My deadlift was stuck at 500 last year so this year I decided I need to strengthen my upper back, glutes and quads. I haven’t tested my max yet but my heavy reps are looking and feeling better. I’m hoping that translates to a big PR later this year. If not, I’ll take the same advice anyone gives you, lol.


#4

How often do you conventional deadlift? We are in the same boat with the short-ass arm syndrome. Two plans I do to help get my sumo moving when im in a slump:

1: (this took me from a 655 pull to 700 in about 7-8 months)
-Stiff leg deadlifting on days I squat, usually in a 4-6 rep range. I go heavy on these and usually no belt
-Heavy back raises, either on squat or deadlift days ( I deadlift and squat 2x a week, 1 dl then squat day, then 1 squat then DL session)
-Pulling off low blocks which you seem to be doing
-Pause squatting heavier sets after I DL
-Alternating heavy squat week/heavy DL week

And before I start peaking my DL I do a 4-5 week beltless conventional cycle:
3x5 the first week 80%
5x3 the 2nd week 85%
8x2 at around 70% as a minor deload
4x2 at week 2 weight plus 20-30lbs

This is all just from my training experience and plans I have laid out and followed for myself, doesn’t mean its the best for everyone but feel free to give these things a try, your form looks good to me for the most part so I didn’t want to get into that but rather wanted to show things that helped me out. Feel free to PM me or ask for a more like detailed DL plan that I’d be willing to lay out for you.