Trying to learn how to sumo DL , How bad is it ?

[Yano]

20211023_140940_467193644939695

Watch "20211023_140940_467193644939695" on Streamable.

streamable.com

20211023_141125_467298960076321

Watch "20211023_141125_467298960076321" on Streamable.

streamable.com

Ok I've never been a sumo guy , been practicing this for a couple of days , I know its probably ugly as fuck but if any one see's anything glaring at them as totally wrong , shout it out if ya would please. I want to get this form right before I get used to it the wrong way.

 

[OldeBull1]

Look at them good boys. I missed the lift, was watching the dogs.
Looks pretty good. Is there something interesting on the floor or off to the side that we don't see? During your sets, your twist or bend your neck a lot, looking at the bar. I get you're learning the lift, but your spine will appreciate it if you stay fixed in a neutral forward position. Early reps, you could see 2 parts of the lift, the leg drive, then back extension. As you get into the groove, this flowed better.
Keep up the good work.

 

[Yano]

Look at them good boys. I missed the lift, was watching the dogs.
Looks pretty good. Is there something interesting on the floor or off to the side that we don't see? During your sets, your twist or bend your neck a lot, looking at the bar. I get you're learning the lift, but your spine will appreciate it if you stay fixed in a neutral forward position. Early reps, you could see 2 parts of the lift, the leg drive, then back extension. As you get into the groove, this flowed better.
Keep up the good work.

I've only been doing this a couple of days so the look down is me trying to make sure I've got the bar as close as I can and that I've got my knee stacked over my ankle proper and not out over the bar. Hopefully once I find my spot and get comfortable with the lift I can just focus on the task , keep my head up and go for it. Watched a few things that Ed Coan put out and he was big on foot placement and not to try to match your form to , insert name here , but to be yourself and move your feet like an inch at a time until you find , your spot. Thanks for extra eyes I really appreciate it. This form is all new to me and having a community like this to be able to get advice from is fucking amazing I've learned a lot about this lift in just a couple of days from so many people. C ya man , thanks again.

 

[wsmwannabe]

At that weight, your form looks solid. You'll find your weaknesses and deficiencies as the weight goes up. My only complaint about the whole video is the shoes you're wearing. They look like soft sole or gum sole shoes. I think you'd be better off either barefoot or with some deadlifting shoes.

 

[Yano]

At that weight, your form looks solid. You'll find your weaknesses and deficiencies as the weight goes up. My only complaint about the whole video is the shoes you're wearing. They look like soft sole or gum sole shoes. I think you'd be better off either barefoot or with some deadlifting shoes.

Thanks for watching it man. My old tennis shoes all i've ever used that or just socks.

 

[Btcowboy]

Start off with I am no expert, just switched myself a few months back.

At that weight it looks fine, I think I noticed your hips start to come up first albeit not a lot. As mentioned as the weight goes up your form issues will start to show themselves. Advice I was told hips high, back straight, head and chest proud. Push from the floor, be patient especially off the floor, drive hips forward. I have found that I get in best starting position on the second rep, your body just kinda knows it when you set your first rep down. So if you can note that start position on the second rep, replicate it on the first.

Shoes I either use my chucks, or in the past month started using Notorious Lifters Sumo Sole Gen 2.

 

[Yano]

Start off with I am no expert, just switched myself a few months back.

At that weight it looks fine, I think I noticed your hips start to come up first albeit not a lot. As mentioned as the weight goes up your form issues will start to show themselves. Advice I was told hips high, back straight, head and chest proud. Push from the floor, be patient especially off the floor, drive hips forward. I have found that I get in best starting position on the second rep, your body just kinda knows it when you set your first rep down. So if you can note that start position on the second rep, replicate it on the first.

Shoes I either use my chucks, or in the past month started using Notorious Lifters Sumo Sole Gen 2.

Thanks ! I really appreciate all the advice. Place is amazing.

 

[Trendkill]

Here's the thing with sumo....Don't watch the guys that are masters of this style. Guys like Coan, Woolam, Browner, Belkin, Grigsby, etc. These guys literally have such genetic anatomic leverages that it's nearly impossible to replicate their form. They were born to pull from day one. Instead, find someone who's not really built to pull sumo but has figured out a way. Guys like Dan Green, Bruce Mason, Bob Merkh, Daniel Tinajero. Dudes that are strong but who don't have the natural leverages to pull big weight. Break down their form, learn from their training and their queues. It will make for a much less frustrating experience.

 

[Skullcrusher]

Lots of great guys here ready, willing, and able to help however they can.

I had to learn to shut up and listen since apparently I do not know everything!

 

[flenser]

I thought it was cool you could get into position with 135 on the bar. If I try that the bar comes off the ground as soon as I move my hips forward, and it turns into an RDL.

 

[silentlemon1011]

20211023_140940_467193644939695

Watch "20211023_140940_467193644939695" on Streamable.

streamable.com

20211023_141125_467298960076321

Watch "20211023_141125_467298960076321" on Streamable.

streamable.com

Ok I've never been a sumo guy , been practicing this for a couple of days , I know its probably ugly as fuck but if any one see's anything glaring at them as totally wrong , shout it out if ya would please. I want to get this form right before I get used to it the wrong way.

1. Had to watch 5 times because your dogs are awesome training partner.
2. Gotta Tag my teacher @Perrin Aybara here
He taught me to Sumo and pulls some serious numbers.
3 My first thoughts are that you're getting hitched at the knees a slight bit, you're still lifting much lighter than you easily could (Which is good and smart) so it could be that, but it seems to me you could lean back a slight bit more... by driving the hips out and letting your back settle down a bit.

But once again, I've only been lifting Sumo for about a year
Guys like Perrin and @Btcowboy will be much better at analyzing your form

 

[Yano]

Right on man , yeah ive been practicing with just 135 and goin up to 300. Perrin took a look for me an said alot of the same things you did , Trends helped me Skull , you , so many guys have given me great advice since putting these up , I really appreciate it. First time doing these so it really helps hearing from folks that have learned it and lived it for a while.

 

[Yano]

I thought it was cool you could get into position with 135 on the bar. If I try that the bar comes off the ground as soon as I move my hips forward, and it turns into an RDL.

Thanks man , doing those brazillian butt work outs with the old lady paid off hahaahah i got some flexibility

 

[silentlemon1011]

Right on man , yeah ive been practicing with just 135 and goin up to 300. Perrin took a look for me an said alot of the same things you did , Trends helped me Skull , you , so many guys have given me great advice since putting these up , I really appreciate it. First time doing these so it really helps hearing from folks that have learned it and lived it for a while.

I'm back in town in a day or so
I'll shoot a quick vid and add it here, I probably cant get above 3 plates (I have a torn glute and my herniated disk is fucking with me HARD right now and I havnt DL in 2 months), but maybe that can help


and I wouldnt. mind these boys taking a shot at me for my form a well lol

 

[Powerlifter_500]

You're kind of squatting the weight off the ground. That will typically cause you to pitch forward after you break it off the ground on heavier weights.

Try to think of it more as you're trying to wedge your hips under the bar rather than squat it up. That'll really get those glutes firing.

 

[Yano]

You're kind of squatting the weight off the ground. That will typically cause you to pitch forward after you break it off the ground on heavier weights.

Try to think of it more as you're trying to wedge your hips under the bar rather than squat it up. That'll really get those glutes firing.

Thanks !!

 

[Perrin Aybara]

1. Had to watch 5 times because your dogs are awesome training partner.
2. Gotta Tag my teacher @Perrin Aybara here
He taught me to Sumo and pulls some serious numbers.
3 My first thoughts are that you're getting hitched at the knees a slight bit, you're still lifting much lighter than you easily could (Which is good and smart) so it could be that, but it seems to me you could lean back a slight bit more... by driving the hips out and letting your back settle down a bit.

But once again, I've only been lifting Sumo for about a year
Guys like Perrin and @Btcowboy will be much better at analyzing your form

Those videos are the ones I commented on in his log the other day. I don't think I mentioned accessory stuff though, so here's my recommendations on that.

Belt squats in sumo stance
I find these to be a great way to get in a lot of additional volume to similar muscles without taxing the lower back, which is slow to recover. It's pretty easy to DIY a setup. A dip belt with a landmine type setup or just a belt and stand on two platforms. I've used a calf raise in place of the landmine too. Spud inc makes an awesome belt squat belt as well. Anyway want to focus on feeling it in your inner thighs and glutes. High reps 10-20.

Dumbbell glute bridges with bands.
For these you'd want to run a heavy band across the bottom of your squat rack, then lie down with it over your lap to lock out the dumbbell against doing the glute bridges so you really get some extra resistance at the top. Doesn't take a crazy heavy dumbbell 60-100lbs is good. Very high reps, 20-30 and on the last 5 pause for a 1-2 count at the top. Will really light your glutes up.

I always get abductors and adductors mixed up, but whichever one is inner thigh. What you want is a light band tied low on your rack and the other end looped around your ankle. Then stand a little away and then pull that leg in towards your other using your inner thigh. It's kinda like that machine you see chicks do at the gym where they sit and squeeze their legs together, but without the fixed range of motion. Higher reps on these too, 20ish.

Those muscles get used a lot in sumo, so I've found working them directly to be pretty beneficial. Also hip mobility work to improve your starting position. And practice practice practice.

 

[Yano]

Those videos are the ones I commented on in his log the other day. I don't think I mentioned accessory stuff though, so here's my recommendations on that.

Belt squats in sumo stance
I find these to be a great way to get in a lot of additional volume to similar muscles without taxing the lower back, which is slow to recover. It's pretty easy to DIY a setup. A dip belt with a landmine type setup or just a belt and stand on two platforms. I've used a calf raise in place of the landmine too. Spud inc makes an awesome belt squat belt as well. Anyway want to focus on feeling it in your inner thighs and glutes. High reps 10-20.

Dumbbell glute bridges with bands.
For these you'd want to run a heavy band across the bottom of your squat rack, then lie down with it over your lap to lock out the dumbbell against doing the glute bridges so you really get some extra resistance at the top. Doesn't take a crazy heavy dumbbell 60-100lbs is good. Very high reps, 20-30 and on the last 5 pause for a 1-2 count at the top. Will really light your glutes up.

I always get abductors and adductors mixed up, but whichever one is inner thigh. What you want is a light band tied low on your rack and the other end looped around your ankle. Then stand a little away and then pull that leg in towards your other using your inner thigh. It's kinda like that machine you see chicks do at the gym where they sit and squeeze their legs together, but without the fixed range of motion. Higher reps on these too, 20ish.

Those muscles get used a lot in sumo, so I've found working them directly to be pretty beneficial. Also hip mobility work to improve your starting position. And practice practice practice.

Yes Sir same vids i had thrown em up in the main thread thinking they might get more eyes and I could get a wider perspective from every one that just putting them in the log.
This is all great stuff , thanks a ton !! Ive lifted for sports for years but just got into really trying powerlifting and enjoy it a lot. Was always a fan of strongman and things like that going back to Kaz. I've been practicing them as often as i can , bouncing between 135 up to 300 and back down to get a feel for it.

 

[Perrin Aybara]

Yes Sir same vids i had thrown em up in the main thread thinking they might get more eyes and I could get a wider perspective from every one that just putting them in the log.
This is all great stuff , thanks a ton !! Ive lifted for sports for years but just got into really trying powerlifting and enjoy it a lot. Was always a fan of strongman and things like that going back to Kaz. I've been practicing them as often as i can , bouncing between 135 up to 300 and back down to get a feel for it.

Powerlifting is a lot of fun. I got back into lifting in my late 20's and early 30's and ended up going right into powerlifting. There was an older powerlifter at my gym that told me I was a natural deadlifter and I ended up lifting with him and doing my first meet soon after in early 2015. Have done five more since then. No meets this year unfortunately due to multiple injuries.

When you get more comfortable with the lift post videos of your heavier sets. You can kind of power through all kinds of sticking points and a bad setup with light weight. Sumo is very technical. It's a lot harder to power through a mistake than conventional is on a max effort lift.

 

[silentlemon1011]

Powerlifting is a lot of fun. I got back into lifting in my late 20's and early 30's and ended up going right into powerlifting. There was an older powerlifter at my gym that told me I was a natural deadlifter and I ended up lifting with him and doing my first meet soon after in early 2015. Have done five more since then. No meets this year unfortunately due to multiple injuries.

When you get more comfortable with the lift post videos of your heavier sets. You can kind of power through all kinds of sticking points and a bad setup with light weight. Sumo is very technical. It's a lot harder to power through a mistake than conventional is on a max effort lift.

Well said
I definitely find myself missing pulls that I should have gotten because I got too quick or didnt think enough about stuff like pulling the weight out of the bar before my lift.. or something as simple as hip activation.

With conventional, I could just lift, was easier to think about.

But the numbers are worth it lol