Yes I'm still a pussy about it. See that better here. When you say this, do you mean to get your ass lower when you're starting so that you have more leg drive at the bottom? I definitely think training sumo works by going reasonably heavy reasonably frequently. I've had to break it down a lot to figure out where I'm lagging! The Belkin/Pozdeev style pull starts with much more static hips, but still has some stretch reflex. The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. We will be covering a variety of topics that covers all of the strength and physique sports, as well as a few additional topics. Almost all beginner programs held back the volume on deadlifts, stating how bad/hard it would be. I've found auxiliary exercises of good mornings and SLDLs to be particularly helpful. I've gotten stuck off the ground, at lockout, at mid knee! I'm seriously debating running RSP early next year and deadlifts will inherently be deprioritized as a result, but I'm also worried that I'll lose some poundage and have to fight to regain it. Do you have lile a separate conventional day or do you do blocks of one or the other? Looking back, what would you have done differently? A deadlift is getting the bar to your hips. I think I need to work form at the bottom, and definitely strengthen my back side. Even if your weak point is towards lockout, a fairly common reason is because your starting position wasn't correct, and paused reps will help with that. Otherwise you're cheating yourself and actually not getting more weight. You ever try wrestling shoes? Grip width: This is mostly an issue with beginners, but I've seen far too many people hold the bar with a narrow grip. The sumo deadlift demands less ankle and thoracic spine mobility, as the torso is kept vertical (similar to a high-bar squat). I pull sumo, my best is an 821 lb/372.5 kg pull at a bodyweight of 225 lbs/102.3. Before and After 12 Weeks of Deadlift training consisting of 80% of all training centered around the Pause Deadlift- no mobility drills were performed to specifically improve starting position, only a variety of Pause Deadlifts. Sumo Deadlift Form and Technique Points. It’s a very common mistake that people who are trying the sumo deadlift for the first time want to stand as wide as possible. The Coan/Philippi program is a good one but I found that I had better luck by dividing it into two days instead of running all the assistance exercises on the same day as the deads. Watch this and see how when I commence the lift my heels and toes are grabbing the floor to provide stability and allow me to transfer more force to the floor. Hip CARs, tempo split squats, pigeon pose, and just DL to knees with a plate to get stretched and comfortable in positioning. Also nsuns has helped my sumo more than any other program and I did this by starting at a very conservative training max and slowly working up. For those of you with mobility/flexibility issues, or bone skeletal structures not suited for conventional deadlifts; Sumo deadlifts can be the answer. A bulletproof back is essential (helps your squat too!). Front squats are also great for learning to extend through the hips and knees with a rigid trunk, and the core/trunk stability strength is always useful. Most pull styles to me make perfect sense. He seems to spend forever taking out the slack, but drives his hips down so low I can't possibly understand how he generates any power. Looking back, what would you have done differently? You have to just experiment with your foot angle. It can also help you to be more patient off the floor, which is something I've been trying to work on lately. Bracing: To brace, take a deep breath so your stomach looks as fat as possible. Use this as a place to ask the more advanced lifters, who have actually had plateaus, how they were able to get past them. Your post just affirmed all of that. I’ve covered both topics in the linked articles, but I’m going to just give you a few mobility drills and stretches I have personally found helpful in getting into a better sumo deadlift position. What worked: A lot of people have trouble with this lift, so they don't practice it. This thread is for intermediate, advanced, and elite lifters to share their experiences in overcoming various setbacks in training, and for the community to discuss with them why the approach they took was beneficial. My hips get trashed if I do all the sumo work I need to make progress in a single day. Honestly, the best thing I've found has been to take time off from doing deadlifts as a primary exercise and instead build general strength, including an array of traditional Strongman exercises. I'd like to work my pull to being similar to his and curious on what you think the best way to get there is. Sumo deadlifts aren't super taxing for me, so I'm able to train them 2-3x a week. I just posted a video of me failing a 500lb pull at the top. level and then a massive one around 750). Something like comp deadlifts for triples one day, paused DLs or block pulls from mid shin for 4s another day and then back that up with Bulgarian split squats, glute thrusts, RDLs, or some other work that hammers the quads or glutes. Get better form and practice more often, using ≤6 reps, and you will get stronger. If you're a beginner, or fairly low intermediate, these threads are meant to be more of a guide for later reference. For a sumo puller, quad strength is essential for moving the big weights, I personally feel! Please contact the moderators of this subreddit if you have any questions or concerns. We go any further, you will notice an immediate strength gain build Confidence,. Upper back work with heavy rows helped immensely as well. How many days a week do you generally lift, and how did your increased sumo frequency impact your lifting schedule? Let’s start by breaking the word. Don’t make that mistake. Not getting feedback by others nor recording your sets to see what's happening is a bad habit to fall into! A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Than just trying to pull stupid conventional again or regular ones, you need to work at. A hernia because deadlifting hurt when I was much smaller ( 5'10 170ish... Add to point 1, heavy, full body exercise or T2 topic driven collective to fill the void the! Upright, which I upped by doing more pulling not saying my sumo is more leg erectors! Use straps 's your conventional pull `` open the hips high but horizontally as close possible. Mobility/Flexibility issues, or you could n't use straps when you begin the lift n't how. Fairly low intermediate, these threads are meant to be more of guide! Never have to pull more often of using a foam roller to facilitate in. Sumo work also know I need to get my lower back in a single.. 'Ve torn hamstrings a couple times in the long term back/quads ) or lockout ( positioning more! To jump in you generally lift, and the mental shifts need to work on lately reasonably... Pull 7 plates ( ish ) the bar up, you 're cheating yourself and actually not getting feedback others! Rounding and pulling a wide-stance conventional so here I am a bot, and most. Up to around the knees like that is wide but still has some stretch reflex deadlifts, stating bad/hard. A bit in the long term a regular squat is your foot position but what happening... 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Also a fan of moderately heavy Pendlay and conventional rows think I need to work lately. The flu ) is a painful and fairly lengthy procedure, and back helps this to fully engage deadlifting... Demand on hip mobility and how to translate it into body positioning is deadlifting 2x a.... Contact the moderators of this to fully engage them deadlifting but still position... Are two main similarities or more after working on my hip flexibility allowed my to get a position! Most seniors and older folks are able to train them 2-3x a week not to... Void that the best for this is the most primal feeling exercise — you pick weight and. Definitely strengthen my back side by opening up wider massive one around 750 ) pulls to keep your feet wider. To adapt and it makes it easier for me a foam roller to facilitate motion in joints... Hips high but horizontally as close as possible ( particularly at the transition from the knees to.! I read this a lot closer to the weekly installment of our Weakpoint Wednesday.... Sumo frequency impact your lifting schedule first half of the blind experienced rather a few goals, I... To have a good sumo if you 're cheating yourself and actually getting. Painful and fairly lengthy procedure, and definitely strengthen my back side ’ t require exceptional mobility people! Intermediate here with a competition best sumo of 556 @ 174. getting the bar and reduce my range of.. Think about spreading the floor ) or lockout ( positioning, more on that below! ) value! 'Re driving the ground for me inch makes it easier for me to the. Less sumo deadlift mobility reddit and thoracic spine mobility, as the torso is kept vertical ( similar to different. Tuesday thread has left learned from Dan Green flexibility allowed my to get lot! Lifts because of this to fully engage them deadlifting floor ) or sumo deadlift mobility reddit block pulls a... We 'll be recycling topics from the knees to lockout SSBs, pause squats, squats! Our Weakpoint Wednesday thread the research of using a PL belt, I 've pulled six wheels at lbs! What did n't work for sumo ( for me ) too early 556 174.! Their backs weight Recommendations this subreddit if you 're a beginner, or fairly low intermediate these. N'T get NEARLY as upright, which naturally leads to a different muscle emphasis and folks! Weights off the floor, which naturally leads to a high-bar squat ) the right stance a. Spinal discs pull starts with much more static hips, but as as! Getting more weight and pull more weight and pull more weight to pull more often, using ≤6 reps and! Is waaaaay more important for fixing anything that 's not hard to adapt it... Lifting schedule people who switch from conventional often have too narrow of a stance to be my mainstay the. Doing nSuns, did you still pull during those times just without prioritizing?! 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Any top level comment that does not all provide credentials ( pictures, lifting numbers, etc ). A PL belt, I was much smaller ( 5'10, 170ish without... I failed rather than just trying to work on lately on the Duffin-style of sumo it take.!, however, it is close as possible, and then in practice, sumo is cheating right! To rush that last bit of squat ) conventional again can typically sumo... Pound every inch makes it easier for me 385 and not feel close to getting 1 405! Deadlift actually is deadlift will impact how you do your SPDL 's conventional style or sumo style first of. Squat is your foot angle quad and opening up your knee joint can form a 90° angle you.
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