![]() ![]() As such, I invite you to give it a try, even if you've struggled with it in the past. It took me a few years to get it right, but now my deadlift is moving again and I know with the right training, I'll soon be pulling 650+. This was my best and fastest pull at this weight, but this is the meet where I went on to pull 640 on my third attempt at this particular meet. Here's my first 600+ pound competition deadlift. My raw conventional went from 515 to 585 and my sumo pull went from the mid 400's to a 640-pull in competition. Since switching to sumo in 2010, I've put 125 pounds on my competition deadlift PR. Lower assistance work for the glutes, hams, abs, quads, etc Sumo Deadlift with chains 6 x 2 at 50% 1RM. Lower assistance work for the glutes, hams, abs, quads, etc. Raise the plates 3 inches off the ground. Competition Stance Deadlift work up to a single at 90% of 1RM (or projected opener for your next contest) ![]() You can use the sumo deadlift as a primary exercise on your max effort or dynamic day or as a supplemental movement for repetitions. Hip-hinging exercises like pull throughs, RDLs, good mornings, along with glute-emphasis hip thrusts and barbell glute bridges will help strengthen the lockout portion of any deadlift. Caityln Trout does these often, and if you're wondering why you should be listening to a girl, she holds the world record in the squat at 123 with 391 pounds and she's pulled over 385 sumo in competition as well! Isometric seated band-abductions are a great exercise to help. ![]() Oftentimes people make the mistake of overextending the lower back and that ends up forcing the knees to unlock. Even if you aren't a powerlifter, this will help save your lower back and teach you to finish with your hips. As such, it's really important to focus on driving your hips into the bar to finish with a smooth lockout. In a powerlifting meet, you must stand erect with the knees and hips locked out in a straight line. It's important, too, to keep forcing the knees out on the way up so your knees don't get in the way as you get close to lockout. Typically the hardest part of the sumo pull is the start, so you need to be patient and create a lot of torque in your hips to crack the plates off the floor. This will help keep tension on the hips and get the bar moving. Spreading the floor is super important for breaking the weight off of the floor. This helps keep tension on the lats and helps prevent the upper back from collapsing and the hips from shooting up. A good way to help position your bodyweight behind the bar is to pull yourself down into the bar before the lift, and then pull the bar into your body. If your head and chest are in front of the bar at the start, it's going to be very hard to finish the lift. The more of your body weight that's forward of the bar, the harder it'll be to lock out. Once you figure out your hip position, it's important to start to leverage yourself behind the weight. (If your knees come forward, this puts the bar out in front of you and you'll be putting yourself in a bad start position.) A good rule of thumb is to get your hips low enough to get your back straight and still have good hamstring tension. Great examples of this in action are Dan Green and Caitlyn Trout, each of whom have shorter legs and great mobility so they can get their hips low without their knees coming forward. You don't want to squat the weight up, but you want to get your hips as close to the barbell as possible to improve leverage. The length of your legs and your current level of mobility depends on how low your hips can start. This will allow the bar to start closer to the body and set the position for a smoother and shorter pull. By turning your toes out slightly you can place the bar on the smooth part of your inner shin. You don't want to "duck" your toes all the way out because that would make it very difficult to create any tension, but you certainly can't keep your feet straight ahead that would essentially put the bar an extra inch out in front of you (which makes it all the harder). The sumo deadlift is typically harder to get moving off the floor and easier to lock out, so don't go so wide that you can't even get the bar moving. Geared lifters can get away with going a little wider, but most people need a more moderate sumo stance. ![]() Get your knees out to where your ankles are. Here are 6 tips to simplify the sumo deadlift as much as possible.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |