Sumo Deadlift

Discussion in 'Strength & Conditioning Discussion' started by Endo, Oct 5, 2010.

  1. Endo

    Endo o hai!

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    I'm looking for any good form articles on learning how to pull with a sumo stance. Articles and videos. If you've got something, I'd appreciate it.
     
  2. Jimmy Smith

    Jimmy Smith White Belt

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    Look up "mark rippetoe". He's got some GREAT videos on technique online. The thing that you have to remember about sumo deadlifts is that you have to finish the movement with your glutes. Lock it out! Great MMA movement
     
  3. pliftkl

    pliftkl Green Belt

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    Rippetoe teaches Sumo deadlift? I thought he was a big proponent of the conventional.

     
  4. Tosa

    Tosa Red Belt

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    http://www.elitefts.com/documents/sumo.htm, although I think you can ignore 2, 7, 9, 10.
    Marunde Muscle :: Sumo Deadlifting
    Sumo Deadlift
    Improving the Deadlift

    And some of the same basics as with conventional apply. I.e arched or nuetral lower back, tension on the bar first, don't jerk the bar but instead squeeze it off the ground. Hips shouldn't rise first, if they are trying starting with your hips higher/bring your feet in. One thing I find doesn't get mentioned nearly enough with sumo is push your knees out, lots.

    Also, a quote by Rippetoe, with regards to Sumo deads:

    Seems like Jimmy should actually read posts before replying to them.
     
  5. Endo

    Endo o hai!

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    I've read the first and third link in my own research, and I didn't find those overly helpful. I skimmed the second and it looked like it had some good tips, but I'll have to check it out tomorrow.

    The 4th link looks extremely informative, so I'm gonna check that out first thing in the morning. Thanks for that Tosa.

    I actually know a professional powerlifter/gym owner/ coach that pulls sumo. Maybe I'll hit up their gym and see if she can't give me the low-down on the lift. And/or see if there is something that may be causing the pain, or at least know what it might be.
     
  6. Tosa

    Tosa Red Belt

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    Defintely do that. Getting first hand help from an experienced powerlifer with technique is the best option if at all possible.
     
  7. The_observer86

    The_observer86 Green Belt

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    Hmm, I like sumo, maybe it because of my bodytype. I don't even stagger my feet that wide, but sumo allowed me to lift 20 more lbs. (333 vs. 353 @ 140) I think my hips and butt are way stronger than my legs. I could barely squat 205x3. Locking out is definitely the easiest part of the lift. If I can lift the weight 4 inches, then I can dead-lift it.
    Time to make some progress, I haven't lifted in a year.
     
  8. pliftkl

    pliftkl Green Belt

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    My sumo experience was quite similar. If I could get the weight moving, I would complete the lift. I deadlifted sumo exclusively until this year. It's taken a while, but I'm now lifting more with a conventional stance than I did with sumo, and I feel like my back is much stronger now that I've switched to conventional.
     
  9. ExtremeStandard

    ExtremeStandard Yellow Belt

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    Always wanted to try out the sumo dead lift, the only thing is I think its funny looking the way you have to be positioned to do the variation. One day...one day.
     
  10. Endo

    Endo o hai!

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    From my understanding, sumo is harder to get off the ground than conventional, but easier to lockout. And conventional is the exact opposite; easier to get going but harder to lockout.
     
  11. Endo

    Endo o hai!

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    This link was a good read. Nothing really new, but good reminders to check my shit when I pull.

    Although I will try to go with a wider stance to try to get my hips closer to the bar. And I guess next time I pull I'll try to get some footage of my lifts for review.
     
  12. BeastoftheEast

    BeastoftheEast Blue Belt

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    Same. I max out on squat only 275, but I've deadlifted(belt) 360 before.
     

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