PES/USP Testifying for my Muscles, Celorza to the Stand!!

[Rodja]

You need some technique work on the sumo. It's hard to tell from the video, but it looked like your knees went in, which made your ass come up before the bar started moving. Also, you need to have a big, tight arch in your lumbar and your scapula should be retracted and not rounded. You kinda turned it into a sumo stance SLDL and used all erector strength to complete the lift. Were you using a DL bar or just a regular bar?

[AaronJP1]

When I tried my DL, I was low ass an inch from the ground...
Couldn't pull shyt w/proper technique haha...

[Rodja]

When I tried my DL, I was low ass an inch from the ground...
Couldn't pull shyt w/proper technique haha...

That's too low. There aren't too many technical carryovers from conventional to sumo, but one of them is making sure that the should joint is in line with the bar. If you're that low, chances are you shoulders were behind the bar.

[AaronJP1]

That's too low. There aren't too many technical carryovers from conventional to sumo, but one of them is making sure that the should joint is in line with the bar. If you're that low, chances are you shoulders were behind the bar.

Gotcha... I was following another big guys advise... It felt weird to me too...

[Rodja]

Gotcha... I was following another big guys advise... It felt weird to me too...

He meant well with saying to keep your ass down as that's how you're supposed to do it, but you should not be that low to ground.

[AaronJP1]

He meant well with saying to keep your ass down as that's how you're supposed to do it, but you should not be that low to ground.

Gotcha... I will watch some videos and practice. Thx for your advice chief.

[Rodja]

Gotcha... I will watch some videos and practice. Thx for your advice chief.

No problem.

C, not sure if you've seen it, but here's a vid of me from several months ago pulling sumo.



Notice the hip and head position does not move throughout the pull as you should envision the movement of a leg press.

[Celorza]

You need some technique work on the sumo. It's hard to tell from the video, but it looked like your knees went in, which made your ass come up before the bar started moving. Also, you need to have a big, tight arch in your lumbar and your scapula should be retracted and not rounded. You kinda turned it into a sumo stance SLDL and used all erector strength to complete the lift. Were you using a DL bar or just a regular bar?

Olympic bar , and yeah that form sucked! Knees didn't go in, but stance wasn't wide enough and back wasn't properly arched . I'll work on it and put up another bid from the front or a higher side angle. Thanks for the input bro!

[Rodja]

Olympic bar , and yeah that form sucked! Knees didn't go in, but stance wasn't wide enough and back wasn't properly arched . I'll work on it and put up another bid from the front or a higher side angle. Thanks for the input bro!

I kinda thought it was an Oly bar based on the amount of flex (or lack thereof). Really work on that positioning as it is the most critical element of sumo and the hardest to really master. A 1RM will always be a little dirty, but it should still be ~90% technically correct.

[bolt10]

Strong work in here man. Your log is full of great info with all the discussions. This stuff has me tempted to really devote myself to more of a powerlifting approach. Hmmmm....

[Celorza]

No problem.

C, not sure if you've seen it, but here's a vid of me from several months ago pulling sumo.

<a href="http://www.youtube.com/watch?v=oKYmg7gI6nQ">YouTube Link</a>

Notice the hip and head position does not move throughout the pull as you should envision the movement of a leg press.

Hadn't seen it bro! Damn can't wait to get home today and study it haha you are the best bro thanks!

I kinda thought it was an Oly bar based on the amount of flex (or lack thereof). Really work on that positioning as it is the most critical element of sumo and the hardest to really master. A 1RM will always be a little dirty, but it should still be ~90% technically correct.

Definitely will work on the position and form bro.

Strong work in here man. Your log is full of great info with all the discussions. This stuff has me tempted to really devote myself to more of a powerlifting approach. Hmmmm....

Thanks bro, but it is all thanks to the great bros that I have helping me out here , I'm real thankful for that indeed. And yeah I would say powerlifting approaches are the most fun for me xD I enjoy this a lot, but BBing EW...too complicated! Power is where the good times are (though it is frustrating when your lifts don't go up too haha)

[Rodja]

Forgot this word of warning:Consistently doing both sumo and wide-stance squats in the same week is not a good idea. It will slowly break down your hips and leave you with some gnarly impingements if done for a long period of time.

[Celorza]

Forgot this word of warning:Consistently doing both sumo and wide-stance squats in the same week is not a good idea. It will slowly break down your hips and leave you with some gnarly impingements if done for a long period of time.

Thanks for that! I have been doing shoulderwidth ATG and was thinking of going back wide stance for some weeks, I'll stick to ATG then.

[Rodja]

Thanks for that! I have been doing shoulderwidth ATG and was thinking of going back wide stance for some weeks, I'll stick to ATG then.

Honestly, you're getting close to being ready for Westside.

[Celorza]

Honestly, you're getting close to being ready for Westside.

I think that's the nicest thing I have been told here on AM !

[aceroni]

Can't he get a pair of briefs to protect his hips? Or is that not enough and he should still lay off heavy amounts of wide stance

[Celorza]

Can't he get a pair of briefs to protect his hips? Or is that not enough and he should still lay off heavy amounts of wide stance

I think what Rodja refers to is the fact that if I am using that stance for 2 movements in 1 week it can and will lead to overuse injury. I take it it is the same way as using the Rotator cuff for like 4-5 days a week, more exposure and stress on a joint (in this case the hip joints) can lead to unnecessary strain and wear of the cartilage maybe?

[Rodja]

Can't he get a pair of briefs to protect his hips? Or is that not enough and he should still lay off heavy amounts of wide stance

Yes, he could, but I try not to recommend gear.

[Celorza]

Yes, he could, but I try not to recommend gear.

Yeah I ditched my belt and straps due to hearing this many times from my coach and from Rodja. Funny I lift better and stronger without it (Prolly because it was a wide belt).

Besides I wanna compete in the Raw class at some point...so I better not get used to gear !

[aceroni]

^^ Uh yeah celly i understood what rodja meant. I was just asking if briefs would help.
Idk about you but i WILL NOT squat without a belt. I LOVE my lever belt.. You cannot get as tight without one. That's a fact.

Why don't you reccomend gear rodja?
also
how do you feel about the no belt squatting?
(im sure for lighter weights it would be fine) but i'm thinking when you get into even something that is a hard set of 10 you should probably wear it...
**** man i wear my lever while squatting 135. I just like how i can get tight with it on and i feel much more sturdy..