This week I started the next phase, a week earlier than planned. I don't have video of my front squats (forgot part of the tripod), but I have my sumo DLs I want to make sure I'm doing them right. The first set was rapid on the tempo, in the fourth set I tried to be mindful of the tempo (camera battery ran out before the end):
It doesn't look bad. When you start you have the bar about 6-9 inches away from your shins. Get up on that bar like you are doing your sets. On your sets you drop the bar right along your shins and then bring it back up. Might also try and get your butt down more, but overall it doesn't look bad (this being from someone who has only started pulling sumo).
Next time put some more weight on there...that's when we will be able to tell where your form breaks down, but overall it looks good.
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I would just say to sit back more and drop your butt. Also, it looks like you jerk your back at the end. Personally, I'd slow that down a bit to save my back. Like C Dorr said, I like to bring the bar closer to my shins to start.
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Ok ok I have something productive to add. more of a general deadlift thing.
In some of the reps it looks like you are lowering the bar all they way until it touches the floor. It looks like most of them though this does not occur.
Remeber it's a deadlift because the bar is dead on the ground when you start the rep. Lower all the way and let the ground take the weight before starting again.
And as they all say, start with the bar closer to your shins on the first rep. When you make your first pull it's the most obvious time your back rounds.
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
just another suggestion have a go at contracting your traps before the lift as in slow motion it kind of looks like your shoulders are hunched forwards.
have a look on Eric Cressey's site their is an awesome article on deadlifts which is well worth everyone reading its actualy linked to tnation here ya go http://www.t-nation.com/readTopic.do?id=586815
some great diagnosis tips in their and if ya dont work it out from there well we now have the man himself on here
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"The time for talking has passed, actions are speaking louder than words."
just another suggestion have a go at contracting your traps before the lift as in slow motion it kind of looks like your shoulders are hunched forwards.
They probaly are, because in Dave Tate's article, "The Deadlift Zone":
Mistake #2: Pulling the shoulder blades together
This is a mistake I made for years. Stand in a deadlift stance and pull your shoulder blades together. Take a look at where your fingertips are. Now if you let your shoulders relax and even round forward a little you'll see your fingertips are much lower. This is why we teach a rounding of the upper back. First, the bar has to travel a shorter distance. Second, there's less stress on the shoulder region. It'll also help to keep your shoulder blades behind the bar. You'll read more on this later.
- Try turning your toes out more to start; this will place your weight on your heels and allow your posterior chain to do more work
- Once you've done this, think about initiating the pull by "pushing" through your heels
- Try to get your hips just a tad lower in the starting position; you have nice form with this weight, but as it gets heavier if your hips start too high you won't be in a good position to finish the weights (e.g. you'll be rounded over and the weight drifts in front of you)
- Make sure to really activate the glutes at the top of the movement; again, this will help with finishing weights
And everyone already said to start the bar in closer, so I won't harp on that
Looks more like a traditional deadlift in a wide stance.
I was under the impression that a sumo stance deadlift is like an ATG squat but pulling the bar up from that position. So pulling the bar up you're already in a near vertical position.
I may have a real problem getting that low. I tried without any weight and I seem to have tight adductors. I can get to parallel, but any lower is starting to cause a painful stretch.
Turn toes out more, push through heels, use the glutes more at the top.
Well, not literally ATG, but as close as you can get to ATG depending on how wide your stance is. Do you have a picture of your stance from the front or back?
From your caps, it looks like most of the weight is being moved by your back. Your body starts in a 60 degree angle and end up into a vertical (0 degree) which means that your back has that much more to pull to complete the motion. Are you able to start in a 30 degree angle? Perhaps an even wider stance? This is how I understood a sumo deadlift, as you're pulling the weight up, it's your legs doing most of the work, thus your body should be as vertical as you can get from the start of the motion to the finish.
I also wondered about the leg's position in such a stance. The movement feels a little different depending on whether or not I start off with the (lower portion of the leg) as vertical as I can get it so that the knees are directly over the heel.
Am I wrong about my understanding about how to perform a sumo deadlift? Does it have a different name?
Well, not literally ATG, but as close as you can get to ATG depending on how wide your stance is. Do you have a picture of your stance from the front or back?
No. Most of my trouble for legt work is with the back, rounding, leaning too much, etc.
But trust me, my feet are about, if not greater than, 1 1/2 shoulder widths.
Quote:
Are you able to start in a 30 degree angle? Perhaps an even wider stance? This is how I understood a sumo deadlift, as you're pulling the weight up, it's your legs doing most of the work, thus your body should be as vertical as you can get from the start of the motion to the finish.
Yeah I can drop my butt more, I just haven't been.
Form critique: Sumo Deadlift.
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