Barbell Sumo Deadlift Form Check

[Christian Carson]

Hello all!

I'd like to get some constructive criticism on my sumo deadlift.

A bit of background - a few months ago I tried getting my feet wet with sumo stance. However, I didn't have the proper flexibility needed in my adductors. When I'd get to around 225lbs, I'd start to get a burning/pinching sensation in high in my groin on the right side. I decided to put sumo on the shelf until I was a bit more flexible from regular stretching and overall mobility work. Over the past couple of weeks, I've started working on it again with light weight while warming up before my working sets with conventional stance. I noticed that it's been feeling pretty good, so yesterday I decided to bump up the weight a bit to see if I'd have the same problem I did previously but all went well! I did a working set of 5 x 3 @ 275lbs sumo with no issue, and then hit a single for 295lbs and 315lbs.

Sumo is clearly still relatively new to me, but it felt great. Way better than conventional ever has. I'm planning to switch to sumo permanently since it seems I've gained the flexibility necessary to at least lift without any pain. I'd still like to make more improvements in my flexibility, but now I'd like to put my sumo form under a magnifying glass as I make the transition. I included a video from start to finish of my setup for you to pick apart, let me know what you guys think or if you have any questions for me!

 

[Chrisdavisjr]

Nice work! Looks pretty solid overall.

As far as improvements are concerned, I'd say bring your hips as close to the bar as possible before you pull it off the ground (i.e. when you're pulling the 'slack' out of the bar at the bottom) while lifting your chest and squeezing your armpits. The closer your hips are, the better leverage you'll have.

Also, at the start of the lift, the bar noticeably 'drifts' forward a little away from your shins. Make sure you keep the bar close to your body throughout the lift. Engaging the lats by squeezing your armpits should help keep that in check.

Oh, and don't look at the floor when you lift! Lift your head up and you'll probably find your stance becomes more upright altogether. Looking at the floor makes you more likely to round your back during the lift (especially when setting the bar back down), which could be really bad news.

I hope you find this helpful, but if you want some really solid pointers from someone who isn't a skinny novice lifter, getting in touch with an SFL in your area or attending the SF barbell course would probably be a step in the right direction.

Keep us posted on your progress!

 

[Kenny Croxdale]

I'd like to get some constructive criticism on my sumo deadlift.

Quad Drive

The Sumo Deadlift is all about Quad Drive. Breaking the weight off the floor means that you are basically "Leg Pressing" it. The muscle firing sequence is "Legs > Back".

The leg break the weight off the floor with some assistance from the back; with the back finishing the top part of the pull. (Research Dr Tom McLaughlin, PhD Exercise Biomechanics)

Thus, you Starting Position need to be more upright to "Leg Press" the weight off the floor.

You are leaning forward to much, utilizing more back that you should.

Think of your Sumo Deadlif as Wide Stance Quarter Squat.

Disclaimer

In the Conventional Powerlifting Deadlifter the muscle firing sequence is "Back > Legs > Back". The back breaks the weight off the floor with some assistance from the legs.

Cuing someone and having them focus on "Leg Pressing" the weight off the floor, "Pushing the weight through the floor" ensures you will lift less.

With that said, Olympic Lift who preform the Deadlift for the First Pull need to "Leg Press" the weight off the floor. Doing so, keep the back in the right position for the explosive Second Pull.

Conventional Powerlifting Deadlift and Olympic Assistance Deadlifts are two completely different movement that elicit a different training effect.

COG, Center of Gravity

As Chrisdavisjr stated, "...At the start of the lift, the bar noticeably 'drifts' forward a little away from your shins."

The farther the bar is from you body's Center of Gravity the greater the Torque; the bar weight is magnified beyond it true weight. Research (McLaughlin) determined that if the bar drifts around 4 inches in front of you in a Deadlift, the Torque essentially double the weight on the bar.

That would mean, in your 315 lb Deadlift, if the bar drifted 4 inches (your didn't appear to that far out) in front of you, you'd essentially be pulling around 630 lbs.

To minimize the Torque, you need drive the bar up, as well as pull it back in on top of you; drag it up your shins.

Pulling it up your shins is somewhat like pulling or pushing something up on the "Rails" in a Smith Machine; allowing your to pull more weight.

Your Hip Position

You hips are caved inward. They should be flared out.

To resolve flare you leg out, sit down in the a Quarter Squat with a more upright position; "Leg Press" the weight off the floor.

Push your hip out rather than in, as you are doing.

Head Position

Your head position look good. You head position needs to be at a 45 degree angle to the floor

As you pull the weight up for the completion of the lift, you tuck your neck down into your chest (as you did)...

"Neck Packing" Videi




This a video that Steve posted on his Conventional Deadlift. Watch his head position from start to completion. The same applies to the Sumo. To reiterate, your head movement is fine.



This is a good tutorial video.

Kenny Croxdale

 

[Steve Freides]

@Christian Carson, to follow up on this point:

you Starting Position need to be more upright to "Leg Press" the weight off the floor. You are leaning forward to much, utilizing more back that you should.

Try this: get your shins right up against the bar at the start, hang onto the bar, and let your hips drop so that, if you were to let go of the bar, you'd fall over backwards. See how that feels.

Skip ahead to the 2:22 mark to see the deadlifts

Men, 93 kg - World Open Powerlifting Championships 2016



-S-

 

[Chrisdavisjr]

@Christian Carson Scratch what I said about your head/neck position in my initial response; I gladly defer to @Steve Friedes and @kennycro@@aol.com on this matter.

I am curious however, as it says in Power to the People!:

"Stay on your heels all the time and never let your eyes leave the ceiling. Your
body will follow your head. If you look down, which is what everybody tends to
do, you will do all the lifting with your back, rather than your legs. A bad move." (p. 85)​

Does this advice only apply under certain circumstances or has it simply been superseded?

 

[Antti]

@Christian Carson Scratch what I said about your head/neck position in my initial response; I gladly defer to @Steve Friedes and @kennycro@@aol.com on this matter.

I am curious however, as it says in Power to the People!:

"Stay on your heels all the time and never let your eyes leave the ceiling. Your
body will follow your head. If you look down, which is what everybody tends to
do, you will do all the lifting with your back, rather than your legs. A bad move." (p. 85)​

Does this advice only apply under certain circumstances or has it simply been superseded?

I think it's useful to think of an angle rather than the ceiling. If I lift at home in a small room, I look at the wall. If I lift in the gym in the big room, I look at the top end of a doorframe a long way away.

 

[Steve Freides]

@Chrisdavisjr, I think it's safe to say that it has been superceded. It's still fine advice to start with, IMHO but at StrongFirst, we are forever polishing the chrome.

-S-

 

[Kenny Croxdale]

@Christian Carson Scratch what I said about your head/neck position in my initial response;...

Head Up

Some lifter still use a Head Up Deadlift Pull. If it works great.

The Issue

One of the main issues with the Head Up approach is hyperextension of the lower; which isn't good for the back.

Back Hperextension Movements

1)

Cross Fit used this method with weighted balls for training and in some of the contest.

2)

Contreras demonstrate how preform this movement correctly and the issue of how throwing back, keeping the Head Up, leads to hyperextension of the lower back.

Hyperextension of the lower back often occurs with Back Extensions, Kettlebell Swings, Deadlifts, Kettlebell Swings, a Cable Pull Through, "Contreras" Barbell Hip Extensions, etc, It usually occurs when the lifter is trying to generate more force at the end of the range of the movement.

When someone tell me preforming these movement hurts their back; the problem is usually due to them finishing the movement with a hyperextension of the lower back. I am a former member of this club with some of those movement.

Additional Neck Packing Information

Below is some additional video demonstration on Neck Packing, as well as a good article on it.

Sumo Deadlift Neutral (2:36 video)
Sumo Deadlift Neutral Spine with Max Aita - All Things Gym

Learning the hip hinge - chin tuck trick


This is an easy method of teaching Neck Packing.

Packing The Neck (article)
Packing in the neck | Charlie Weingroff

Charlie is a Doctor of Physical Therapy, a Certified Athletic Trainer, and a Certified Strength and Conditioning Specialist

Summary

As with everything, do your own research and come to your own conclusions.

Kenny Croxdale