Sumo Deadlift Form Check

tyler_roche

My Fourth Post
I am recovering from a hip injury and wanted to make sure my deadlifts weren't an issue. 100kgx5 (Max 145) I want to compete in a powerlifting meet in a couple months and my deadlift is lacking. Wanted to know if there is anything I can do.

 

Anna C

> 6k Posts
Elite Certified Instructor
Looks solid to me! Nice lifting.

Can you get some shoes with non-squishy soles? Minimal soles, or non-compressible soles? It will help you with a more solid connection to the floor.

Wanted to know if there is anything I can do.
Eat, train, recover.

I'm assuming your training is doctor approved and that your injury isn't causing you any further issues.

Great job getting strong! Keep it up, and let us know how it goes as far as the powerlifting meet.
 

tyler_roche

My Fourth Post
Looks solid to me! Nice lifting.

Can you get some shoes with non-squishy soles? Minimal soles, or non-compressible soles? It will help you with a more solid connection to the floor.



Eat, train, recover.

I'm assuming your training is doctor approved and that your injury isn't causing you any further issues.

Great job getting strong! Keep it up, and let us know how it goes as far as the powerlifting meet.
Thanks, I'm planning on getting some flat shoes that don't compress. Just glad the form looks good
 

Philippe Geoffrion

More than 500 posts
Yes the deadlift looks good. If you’re planning to compete, then your best bet is to adapt a peaking program, so that at the time of your meet, the strength you’ve built via practice can be displayed at its highest caliber.

you and your body are your best gauge . I’m not sure how long you’ve been training or how many meets you’ve entered but knowing the ins and outs of a meet are also very important such as picking the right openers, what gear and rules are legal to your specific federation and so on.

Do you have goals set for this meet? They should be challenging yet reachable. A game plan to achieve them? There are several offered like “Reload” via StrongFirst.
 

TheEnthusiast90

Double-Digit Post Count
Your form looks good, the only thing I'd recommend is ditching the shoes entirely or getting a pair of Converse/Vans with flat, non-squishy soles for the sake of stability throughout the lift and your proximity to/connection with the ground.

If you're looking to get stronger before the meet, I'd say that gaining a good 25-30 pounds (how tall are you and how much do you weigh?) and getting on a strength program yesterday would be a fantastic place to start. Important exercises that got me from your strength level to mine included eating and practicing the deadlift extensively (I was never one to do many assistance or supplemental exercises), so something like the Russian Bear Program might appeal to you. I have never tried it, but I have gone through extensive weight-gaining cycles in the past, back when my stomach could handle it, and I found quick and lasting success.

Remember also that increases in skill as well as muscle mass translate to increases in strength, so frequency might hold something for you if you're struggling with the idea of or don't want to gain weight. Newer lifters often improve rapidly when they finally figure out how to be efficient in their movements, at least from a muscle-recruiting standpoint. Getting stronger will require you to learn to use more of your existing force production abilities, improvements in which are generally derived from skill and frequency-based training (PTTP, a program calling for 5x/week Deadlift and Overhead Press, is the program I'm currently following).

Let us know how the meet goes! Best of luck to you.
 
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tyler_roche

My Fourth Post
Thanks for the replies,

how tall are you and how much do you weigh?
I'm 5'7 and weigh 55kg

And currently I'm running Sheiko #32 (A peak block)

Also about the shoes, I tried converse, but as I get over 105, they start to slip so I ordered some SABO Deadlift shoes.


I’m not sure how long you’ve been training or how many meets you’ve entered but knowing the ins and outs of a meet are also very important such as picking the right openers, what gear and rules are legal to your specific federation and so on.

Do you have goals set for this meet? They should be challenging yet reachable. A game plan to achieve them? There are several offered like “Reload” via StrongFirst.
I've been training for about 1 year overall with about 2 months focused on powerlifting. My goals are a 130 squat, 150 deadlift and a 75 bench.
I think my openers will be a 100 squat, 115 deadlift and a 65 bench
 

TheEnthusiast90

Double-Digit Post Count
I'm 5'7 and weigh 55kg

And currently I'm running Sheiko #32 (A peak block)

Also about the shoes, I tried converse, but as I get over 105, they start to slip so I ordered some SABO Deadlift shoes.
I am 5'9, I weigh 81 kg. I also saw you mention that you have been training for about a year overall with a two-month focus on powerlifting, you are doing very well. Keep in mind that I have been training seriously for 3 years, I've gone through the squat and deadlift humps newer lifters hit. If you want to get stronger, I'd suggest eating more. Just more calories, they don't even have to be from chicken and rice. Start eating ice cream after dinner every night, just give yourself a caloric surplus to work with and become stronger from. Your goals should be very achievable if you listen to my advice, because I've been in your position before. If not, you might eventually become one of those super-skinny strong lifters, but it will take you a while to get there. Skill practice and food will get you big and strong. When is your meet?
 

TheEnthusiast90

Double-Digit Post Count
Thanks for the advice, I'm currently eating about maintenance so I feel like a surplus would help. Also, the meet is in the second week of easter
A surplus of calories is necessary, make sure you do that while you're training. Undernutrition and really pushing training to get bigger and stronger don't go well, usually the result is an easily avoidable but nagging injury. You don't want that before your meet.

Now, you could run 2 cycles of PTTP, make sure you eat, and in 4 weeks you can very feasibly pack on an extra 20 kg to your best set of 5. Of course, that's a high estimate, but it can be done if you eat enough to supplement your training. If you're looking for something that can get you stronger even faster, check out Starting Strength (a program most of us can vouch for, but you will need to gain some significant weight).
 

Dr. Mike

First Timer
I am recovering from a hip injury and wanted to make sure my deadlifts weren't an issue. 100kgx5 (Max 145) I want to compete in a powerlifting meet in a couple months and my deadlift is lacking. Wanted to know if there is anything I can do.

This is just my opinion, but having pulled Sumo when I did compete, I’d tell you that you need to “ sit“ more, so that you can decrease the angle of your lumbars.
In other words, your torso needs to be more upright, allowing your arms to “ dead hang” down towards the bar.
Your form is “good”, but if you sat “down and back,” you’d decrease your back angle, making your pull travel in a straighter line.
 

Steve Freides

Forum Administrator
Senior Certified Instructor
Elite Certified Instructor
@tyler_roche, I like @Dr. Mike's suggestions. I would start with your shins vertical and the bar right up against your shins, and sit back while holding onto the bar.

Another thing you might consider is a narrower sumo stance. Some people lift in what we call narrow sumo, and it's more like a kettlebell swing in terms of stance width than a more traditional sumo pull.

-S-
 

Steve Freides

Forum Administrator
Senior Certified Instructor
Elite Certified Instructor
@tyler_roche, have a look at this for sumo deadlift technique. Apologies for the occasional bad language and attempts at humor but Ed Coan is the best of the best and this is worth watching.


-S-
 
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