Sumo deadlift form check
- Thread starter Shiznown
- Start date
Whisky
Well-known member
Massive improvement in this one, doesn’t look like you are fully locking out though - at the top of the lift the glutes should be squeezed and forward with a full standing position.
Bagofturdwind
Member
This. I think what would help you in that regard is trying to be conscious of keeping your core engaged. If you’re contracting your glutes and keeping your core tight and engaged (picture trying to theoretically bring your belly button and your glutes together), I think you’ll naturally want to lock out at the top better. And remember to push through with your heels and not your toes, which will help you lock out too.
On a side note, congrats to successfully being able to deadlift in your living room. I’d be dropping that barbell when I’m fatigued and it’d go right through my floor.
VO2Maxima
Active member
Second one looks better than the first. However, in both of them, you're still pulling conventional from a sumo stance. When you pull sumo, you're going to want to think about spreading the floor apart with your feet and forcing your hips to the bar while simultaneously pulling the bar backward with your lats, not standing up with it like you would conventional.
Watch this, very thorough and has some good tips: Invalid Link Removed
Less comprehensive but still decent: Invalid Link Removed
Also, chair deadlifts will help with sumo form: Invalid Link Removed
Watch this, very thorough and has some good tips: Invalid Link Removed
Less comprehensive but still decent: Invalid Link Removed
Also, chair deadlifts will help with sumo form: Invalid Link Removed
Yomo
Active member
Have to agree with the above post on all counts...great post VO2Maxima ...honestly, I think everything about your form looks terrible...not trying to sound like an a.hole. just being as honest as I can...arm placement, grip width, hip positioning, torso positioning, bar path, lockout, elbows unlocked, etc...Sumo can be a very technical lift, and is almost always predetermined to be a successful lift based on starting position and initial break from the floor alone, unlike conv. where you can muscle it into place even when you misgroove. Keep working on it, just make sure you're focusing on form rather than overall weight, would hate to see you injure yourself.
also, is there a reason why you're training sumo and not conventional?
also, is there a reason why you're training sumo and not conventional?
Whisky
Well-known member
This is exactly why I normally use sumo as a secondary lift on a squat day rather than as my main compound. Obviously sumo has more of a leg emphasis but I prefer a slightly lower weight so I can focus on maintaining better form whereas conventional is my heavy main compound. Less to go wrong in my opinion.
Shiznown
Active member
Si joint problems in the past. I heard sumo might be better for that. Maybe I'll switch to conventional.
Yomo
Active member
plenty of people are able to make solid, steady progress this way...always good to get at least somewhat comfortable practicing both.
Yomo
Active member
just asking bro, no need to change up styles, especially if sumo helps prevent unnecessary wear and tear...most people can agree that sumo hits the lower back a little less, and if this allows you to train injury free, go for it...
don't feel discouraged, most people don't have the guts to post a vid and ask for help...I'm more than willing to stop in and answer any questions I can...hopefully even more experienced and knowledgeable lifters can chime in as well.
Shiznown
Active member
Thanks bud. I appreciate it and I appreciate the help. My goal is to reach the 405 mark in either variation. Considering I can do 325 with terrible form, I'm sure I can get there lol. Have some tail bone issues to, ironically not from lifting, but from sitting in crappy office chairs. I'm a hardcore PC gamer. Right now I have to struggle with the crappy chair I got for about another week until I can buy a a decent gaming chair.
Whisky
Well-known member
Worth really making sure you get them glutes firing before you lift mate. Banded pull through, kB swings, monster walks etc..... makes a massive difference both in performance and injury prevention.
Agree with the point above in reply to my earlier comment, it’s worth training both, I started conventional and didn’t sumo much at all for years but definitely benefited from introducing it. Most people I know that lift big numbers will pull both styles (albeit in different rep ranges/weights)
AlexPowell
Well-known member
Sumo deadlifts do not hit the legs more - it shifts the load onto the external rotators of the hips
If your goal is to simply get stronger then just concentrate on squats and regular deadlifts
Do you have a training log? There are a lot of problems I'm seeing here and you're going to end up hurting yourself. All these things are fairly easy to fix and will require you to put more effort outside the gym than inside. If you have a log then I'll be able to provide guidance to you along the way. I've competed in powerlifting at the international level and coached many of my friends to better health and technique
If your goal is to simply get stronger then just concentrate on squats and regular deadlifts
Do you have a training log? There are a lot of problems I'm seeing here and you're going to end up hurting yourself. All these things are fairly easy to fix and will require you to put more effort outside the gym than inside. If you have a log then I'll be able to provide guidance to you along the way. I've competed in powerlifting at the international level and coached many of my friends to better health and technique
Shiznown
Active member
Okay, any advice is greatly appreciated. I don't really have a log. I do try and hit legs every 3-4 days and hit upper body every 3-4 days. I've played around with sets and reps and generally go 2-4 reps for two sets on front squats and deadlifts and 2 sets of 6-8 reps on upper body. I haven't done back squats in awhile because they bother my shoulders. I know I have tight shoulders and have started stretching, but only recently. I much prefer underhand bench, as long as I can prevent wrist pain. I always seem to flare out with overhand bench to the point where I'll never do it anymore.
AlexPowell
Well-known member
Create a log in the training log section, tag me in it and I'll start helping you