My setup on sumos is:
Position feet/shins about 1/2" away from the bar
Descend into postion like a squat (e.g. flare knees, arch lumbar)
Take big air
Reach down for bar to lower myself the last 2-3"
One thing to remember is that you should not be able to see the bar when you're about to pull. As Tate says, imagine you're trying to drop your nutsack on the bar as you're getting into position.
Also what do you mean I lost my arch when I unrack to squat? Care to share a vid of how it should look unracking. I had read that to unrack you should fire the glutes and that causes me to stand all the way up. Ive been doing this for awhile so id like to see what I should be doing. Thanks again. Ill get some side/front shots next week.
Regarding the unrack, ideally you are able to unrack it without losing the arch. I set the bar at about chest height and then really dig my traps into the bar and my knees are still bent. When I straighten my legs, the bar is clear, but my arch is still tight and I start to walk back.
DE Bench w/ straight weight
165x9x3 3 diff grips
Oh DB Press Neutral Grip
Chest Supported BB Rows with mini bands
Medicine Ball Pushdowns+Mini Band Pullaparts
4 Way Neck Machine with DB Shrugs
50lbs for 2 sets and 50x20,20
Notes: Another pre-hab based session. Both me and my partner are mentally ready for a deload. Worked on my bench some more and its getting better just gotta find where to put my legs. Gonna get some ping pong balls to put under my heels to reinforce leg drive. Those rows werent even heavy, just a fight against the clock with the bands pulling us down. Fun day. Also worked on my squat and deadlift too.
What's going on, Lou?
Sorry guys, I got a few workouts to update. Monday me and some close friends drove to panama city beach for dayglo. I live in florida so it wasnt bad. It was a great time and a great way to celebrate turning 21. I had a blast for 2 days and really relieved some stress from my busy schedule. I was gonna go to ultra this weekend but I had to think about my past problems and my lifting goals, 3 more days of partying would not have been smart.
3/21/12-ME Bench, deload
Flat DB Press
Seated Cable Rows
Medicine Ball Pushdowns+Rope Face Pulls
Notes: Easy day, pretty tired from the weekend.
DE Box Squat w/ 60lbs of chain weight
185lb bar weightx8x2, Pointed my feet out a lil more and really spread the floor, I sat back really well and didnt tip as much. I also was moving super fast to. Great change.
Speed Sumo Pulls/Suit Work
275x1 All good and fast reps really getting a good groove with light weights.
Suit straps down (single ply titan superior)
495x1,1 All these reps flew up with ease except for 495 bc my straps were down and my upper back still is my weak link in my pulls/squats/bench, that middle trap area to be exact.
Notes: I hate suiting up, pain in the ass and is like cardio. However I need to do it more often to see if I wanna compete in it. It is fun once your in the tho. Imma prob get a titan double ply centrion soon for squats and keep my superior for pulls.
Prowler Rows/Face Pulls
prowler+50lbs. 200 meters total I believe, half rows half face pulls
DE Bench w/ 60lbs chain weight
115lbs bar weight w/ chainsx9x3 with 3 diff grips. I think I found my bench form, ME days will tell. FAST day tho.
Oh Neutral Grip DB Press
Iso Hammer High Row
4 way neck machine+Hammer Curls
40lbs neck, Pulled my neck earlier in the session and wanted to loosen it up.
Conditioning: Prowler 100 mete sprints with adding weight every 50 meters. We started with 30lbs on the prowler ended up with 180 I believe at the end then went back down to 30. This put me on the ground just wanting air and water. Will start doing more gpp and conditioning, feels good.
Notes: Last day of my deload. Good week.
Push the prowler, 90lbs for 3 200 meter laps
Conventional High Pulls Below the knees
495x0,0 I cant do high pulls, I can pull more off the ground and the same off a deficite. Will be dropping these. Cant get the form right.
180+2 mini bandsx10
Wide Grip High Cable Rows
Seated Rope Crunches
idk but it was very hard i think 60x10,80x8,70x10
Notes: Couldnt get my form right for high pulls, I must do something when I pull off the floor that allows me to carry the weight to lockout that I cant mimic on a high pull.
So this is sweetlou aye? mmkay. Well....... crush it