Sumo DL Tips!

[gokix811]

For the past few weeks I have dealt with some minor back/lat issues and decided to lay off heavy rows and conventional deadlifts. I see it as an opportunity to place more emphasis on training my glutes/quads/hams, so that is why I have currently switched over to sumo. I'll be the first to say I am no expert in pulling sumo and haven't done them very much, if at all in the past year. Last week I pulled 205x1 and now I have a goal to reach 250. Here's my set up process: Approach with wide stance, shins to bar, start positioning myself with the top down method, knees out, pull hips in, chin down, and pull. I'm all ears so any tips on technique would be greatly appreciated! Thanks guys

 

[PaulBlack]

Congrats on your pul and sorry to hear you are having some issues with your back. That said, you would probably be helped better by the members, if you could post a vid and then have it looked at or critiqued.
Also, are you doing other exercises for those PC groups as well?

 

[gokix811]

Congrats on your pul and sorry to hear you are having some issues with your back. That said, you would probably be helped better by the members, if you could post a vid and then have it looked at or critiqued.
Also, are you doing other exercises for those PC groups as well?

Thanks Paul! Yes, I'm doing accessory exercises as well - single leg rdl, sldl, single leg glute bridge, Bulgarian split squats, step ups. Am I missing anything? I guess I need to get on posting videos. It just helps me to learn when I can break down the movement in parts. I notice you're always quick to reply, much appreciated!

 

[Sean1332]

Impossible to say without a video. Mark Bell, Dave Tate and Kelly Starrett both have an instructional YouTube video I'll try to find later. Toes pointed outwards so knees can track out. Grab the bar, screw your feet in, push your hips down into the bar ect ect ect cue after cue after cue check out the instructional videos lol Chin should be tucked, not down. Mark Bell explains that

Sumo is pretty rough on the hips (which in return, may make you feel like your lower back hurts). Get some soft tissue release and mobility drills. Always get some unilateral leg work in for your hips.

I'm no sumo expert, still learning myself so def watch some pros pull!

Subbed to learn more myself

Oh, YouTube Pendlay rows. They'll be easier on the back than your standard gym goer barbell row

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[gokix811]

Impossible to say without a video. Mark Bell, Dave Tate and Kelly Starrett both have an instructional YouTube video I'll try to find later. Toes pointed outwards so knees can track out. Grab the bar, screw your feet in, push your hips down into the bar ect ect ect cue after cue after cue check out the instructional videos lol Chin should be tucked, not down. Mark Bell explains that

Sumo is pretty rough on the hips (which in return, may make you feel like your lower back hurts). Get some soft tissue release and mobility drills. Always get some unilateral leg work in for your hips.

I'm no sumo expert, still learning myself so def watch some pros pull!

Subbed to learn more myself

Oh, YouTube Pendlay rows. They'll be easier on the back than your standard gym goer barbell row

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Lol I thought I recalled him saying something about a double chin. What is your preference in regards to the set up? Straight down or bent over and then knees pushed out? Thanks for the videos! I watched Ben Rice and Bell and tried to emulate them before I pulled last week. Kelly has been a life savor with his mobility drills. I do his mobility drills before every squat session. Were it not for him I would not be squatting today. I literally love him. I'm familiar with pendlay rows, switched to bent over bb rows for a long time, and now switching back to pendlay rows. Definitely can't cheat the weight up with those. Check these out:

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[Sean1332]

I guess I thought "chin down" as in lookin down. I set up how KStarr says to. Stand up, lean over and grab the bar then load my hips and pull, trying to act like a fulcrum

Good videos!

 

[gokix811]

I guess I thought "chin down" as in lookin down. I set up how KStarr says to. Stand up, lean over and grab the bar then load my hips and pull, trying to act like a fulcrum

Good videos!

For sure. I'm watching Ian Bell now. Dude is a straight up beast and makes it look effortless!