Did Sumo DLs for the first time last night ...

[THeMaCHinE]

Used to conventional stance, wanted to try something different, so I tried sumo. Worked up to 10 plates -- which is a little less than my conventional right now.

I think I like sumo! But ... I know my form was off ... Anybody have any links to good articles on sumo DL form?

 

[spatts]

Machine, have you ever seen my comp vids? Not tooting my horn, but I like to think I have decent sumo form. I had to come back from a nasty injury, so form is everything to me on these (if you want pics/vids). Otherwise, you can get form information at www.elitefts.com in both the articles and Q&A sections.

The basics for me are to keep a tight arch and thrust the hips. I rely on speed to get the weight off the floor. This is almost like a "hanging front squat," as it will emphasize the glutes/hams more than the lower back.

 

[THeMaCHinE]

Spatts,

Actually, I posted here with you in mind -- I've seen a few of your training vids, but I don't think I've seen the competition vids ... where can I find those?

Thanks for the other info, I'll look into the articles.

Tight arch on the back and thrust the hips through at the beginning of the lift?

 

[spatts]

The hips are crucial at lock out, but obviously they start moving right away. Here's my last comp deadlift. My form doesn't waiver too much when I max out, I just get slower...lol:

XXXXXXXX

 

[THeMaCHinE]

Spatts,

Nice work! That's about 400?

One question, is it the angle, or are you starting with your shoulders slightly ahead of the bar? That's one of the concerns I have with my form based on some the dl articles I've read ...

Also, do you rock your body back on your heels to apply leverage? How do you conciously use your bodyweight to aid you in this lift?

I'm going to have to work on the lockout at the top -- from a bb perspective, I don't lock out joints out of habit ... that will take some getting used to.

With a little practice, I think I should be in the 600s in no time ... Seems most are stronger on sumo than conventional ...

Thanks for the video -- I'm going to download it -- along with the bp video I saw awhile back (don't have a link handy for a poor non-plat do you) for reference and to share with a few other lifters ...

 

[spatts]

Machine...good points. It's 430 pounds, btw.

First, it's the angle. The shouders need to be behind the bar as you said.

No, I don't rock, I use a "grip and rip," tactic. So I never "set up" for the lift the way you might.

Powerlifters have as much, if not more, need for joint safety as anyone. When I say "lockout" I don't mean locking out the joints. I mean performing the lift, and showing control in the completed position, when I say "locked out." I use a "soft lock" for everything. If I don't, I feel it right away. This goes for squats too...I start slightly bent and end slightly bent. I should've been more clear about how I define lockout.

Most of my training partners pull conventional and are stronger that way. Depends on what you train for. I used to pull conventional. My conventional is about 50-60 pounds lighter than my sumo now.

 

[valerie]

Love those sumo dls, no doubt my strongest lift.

 

[THeMaCHinE]

Thanks for your responses Spatts (nice work on the 430!); I'm not bad for a bb on my deadlift, but I haven't trained it for awhile (currently mid 500s). Always pulled conventional, but conventional just doesn't feel "comfortable" anymore -- kinda weird?

Grip and rip eh? Some of my friends roll the bar out and back several times and then when they roll it in the last time they pull it up ... I've always set up, but I wonder if there's an advantage to grip and rip?

 

[spatts]

I use grip and rip for speed. I don't like the setting up thing. It's too much time at the bar for me. I like to approach the bar, pull it, and walk away...and not have to think too much about any of it.

You have a great pull! You would think all bber would want a nice pull, since they want a nice physique and all, but I imagine that will take as many years to catch on as the whole "women getting bulky" thing.

I can't wait to see what you will be pulling with some concentrated effort on the lift!

 

[bigguns15]

I like the grip and rip method too. If I had some vidoes of my lifts, I'd post them up. I find if I wait too long, it's like I'm psyching myself out by thinking too much.

 

[THeMaCHinE]

Thanks for the nice words Spatts -- I think a lot of non-PLs avoid the DL because it is a hard lift (i.e. squats) and taxing on the system. I rarely see anybody other than my workout partners DLing. (they are in the low 600s though, so I need to catch up cuz I'm even with them on other lifts! Comes from not practicing off the floor for awhile...)

It does contribute to the physique in a big way! I also feel that there's alot of carryover strength to other lifts from the DL.

I may have to switch to grip and rip, see how it works out -- I like the idea of it. I'll let you know how the lift is going in the upcoming weeks...

 

[THeMaCHinE]

I like the grip and rip method too. If I had some vidoes of my lifts, I'd post them up. I find if I wait too long, it's like I'm psyching myself out by thinking too much.

As I'm setting up I usually just tell myself to quit being a pussy, shut up and pull ... works most of the time ... I like the simplicity of the grip and rip, might as well give it a try while I'm changing to sumo anyway ...

 

[spatts]

I find if I wait too long, it's like I'm psyching myself out by thinking too much.

EXACTLY!