I've started pulling sumo and while it feels good I know it is very different to conventional so I've had to play around with a few things, namely approaching a pull in a more measured, technical manner rather than simply getting as tight as possible, gripping and ripping.
This going to sound moronic, but how do you break from the floor? I know one of the main cues for sumo is 'spread the floor', and I know that the goal is to generate torque in the hips. I also know it is essential to start with the shoulders just over or even behind the bar (which is also recommended by some for conventional, but I find starting with my shoulders over the bar easier).
My issue is that I'm not sure how breaking off the floor should feel for sumo. Last Monday I hit a 5 kg PR with my shoulders over the bar a bit. Then on Saturday I tried some heavy pulls (and yes, I know that was a dumb idea so a lot of my issues that day probably came from the fatigue since I managed two singles at 10 kg off my PR) and really struggled.
The things I did differently between PR day and struggle day were mainly that on PR day I didn't really try spreading the floor and I started with my shoulders a bit over the bar and broke off the floor pretty much like I do for conventional in that I stood up with a high chest; but on struggle day I made a concerted effort to spread the floor and break more with my legs. I did feel tension in my inner thighs, but if anything that seemed to make breaking off the floor harder, and I even found getting upper back tightness harder to maintain.
I know I was probably fatigued from earlier in the week, not to mention I was a bit ill but the whole movement felt much more awkward that before.
I'm pulling again on Wednesday and my focus is going to be spreading the floor, keeping my head up, getting overall really tight and pushing my hips forward through the bar as soon as I start pulling. Does that sound like a decent approach?
This is one of my heavier pulls from PR day (15 kg below PR). On struggle day I had a hard time getting singles 5 kg over this weight. I know the angle isn't great, but I still think it shows my shoulders too far forward. I think my hip height and back angle as well as stance width aren't to bad (I might be wrong, please tell me if so) so I'm thinking my issue is more likely to be how I initiate the pull more than anythnig.