Conventional deadlifts have been putting a strain on my lower back since 455 a year ago i can deadlift 545 but the next morning it feels like a train hit my back. I have short legs a relatively long torso and long arms. I can get into position but it never felt real stable. I have a problem in the hole on deadlifts i dont have the flexibility to get my hips and back into the exact position for optimal pulling. Ive tried mobility work and everything else. My 545 deadlift looks exactly lik my 315 or 405 deadlift same speed close to body i have just never felt comfortable in the hole.
Enter sumo deadlift.
Ive tried these about 4 times on and off.
Ive pulled 405 sumomy first time trying with relative ease. I have zero back pain when doing these and they feel much more natural to me.
My set up on sumo: wide stance feet out 60-65 degrees shins wedged against bar. To get to the bar i externally rotate my hips and sit down grab the bar pull the slack out and explode up.
So ive been convinced to switch it feels much more natural.
My concern is assistance work to bring these sumo deadlifts up.
Someone suggested a wider stance RDL Glute Ham Raises
I also squat wide not quite as wide as my sumo deadlift but damn near close.
Any good sumo deadlifters out there with some good advice let me know. I follow wendler 531 and im gonna be working off a 315 max to get intothe swing of things adding 20 lbs per cycle