Sumo DL and grip

tomcornhole

I'm a moderate width sumo deadlifter. Feet aren't at the plates, they sit right under the PL marks (32" spread). When I pull, my hands naturally go right at the inside edge of the outside knurl, so I am grabbing smooth bar. I can spread my hands and hit the knurl but now my arms aren't exactly vertical and that effects my max numbers.

I was thinking of driving up to Rogue fitness here in Ohio and ask them to make a power bar with knurling all the way across. Will beat up my shins, but I wear calf sleeves and sweat pants to protect them. My real concern is a PL meet where the bar will be smooth where I grip. To be honest, it isn't too big of a deal on 1RM stuff (it's an issue but I can work it out), but I really start losing my grip on 5RM work. I usually have to reset my grip after rep 4. It's not my grip strength, it's the sweaty palms.

So, live with it or get a custom bar. I was going to get a new bar anyway.

Tom

DopeItUp

EliteFTS sells a sumo DL bar (no knurling on the outside so it doesn't eat your shins) but I guess that doesn't solve your problems.

Have you had someone else (or a camera) verify your vertical arms? I ask because if I remember you're a decently sized guy and I'd be surprised if your shoulders weren't >16" apart (16" is the width of the smooth part of the bar). I just measured myself and I'm just over 16" from collarbone to collarbone.

FWIW, in a conventional deadlift, lots of people won't have perfectly vertical arms either (I know mine aren't even close to vertical) and it's not a big deal. Check out a random video of Brian Shaw: https://www.youtube.com/watch?v=ucmpp6_qTmM His arms are out like >20 degrees from his body. You want your arms vertical front to back, but not necessarily from side to side.

You could use straps or chalk to help but I'm not sure how much the latter helps on a smooth surface (might help with the sweat though).

If you're gonna compete I would just get your grip wide enough to be on the knurling and learn to deal with it since you can't use straps or a custom bar in a competition.

Granted, having said that, 5RM is way harder on grip than a 1RM attempt in competition. I can hold plenty of weight but anything >4 reps I use straps because it destroys my hands.

tomcornhole

I just went down and checked my bar and the smooth bits are 17" apart (it does have a 6" wide center knurl). My shoulders are wider than that, but the natural hang of my arms in sumo puts the hands right on the edge of the knurling. I have moved them out an inch before and that works ok. If I put them all the way on the knurling, it really messes me up for some reason.

Maybe a real bar will have different knurling. The bar I have is a Cap. The powerlifting marks are spaced at 31" so right away I know it's not the best quality. Glad I found that out before I did a meet. And the knurling is the cheap kind that gets really vague at the transitions. Not a sharp transition like the Rogue guys describe.

I promised myself a new bar once I actually got brave enough and competed. Good motivation.

Tom

DopeItUp

If you're gonna buy a bar (and you can't get a custom bar that you want) I would definitely pick up whichever Texas deadlift bar you want. Best bar I've used for DLs ever. The knurling is so deep and sharp it can literally be painful. It's a little thinner and a little longer than normal too (easier to hold onto and a little whippier too). If you're looking for an all-around bar then get something else (probably one of the nice Rogues).

BTW, your measurements are pretty close. I think the space between the knurling is supposed to be 16.5" and the rings are supposed to be about 32" apart.

jlclabo

texas power bars are awesome, and i love etlitefts. i have a few of their products myself.

All_Out_Attack

I'm 5'10" with long limbs. My foot placement when I pull sumo is about the same as yours, but my hands sit right on the edge of the knurling, which is a little out for me. Have you taken video of yourself to see what's happening? What do you mean that it messes you up when your hands are wider?

I would recommend training with what is as close to what is used in competition as possible. You're going to be pulling with a regular bar in comp anyway, so you might as well get used to that.

tomcornhole

I'm 5'10" with long limbs. My foot placement when I pull sumo is about the same as yours, but my hands sit right on the edge of the knurling, which is a little out for me. Have you taken video of yourself to see what's happening? What do you mean that it messes you up when your hands are wider?

I would recommend training with what is as close to what is used in competition as possible. You're going to be pulling with a regular bar in comp anyway, so you might as well get used to that.

It's hard to explain. When I grip the bar just inside the knurling, I can get in a really comfortable position with a low *kitten* and more vertical back and really drive with my backside. Just feels powerful. And I get a lot less interference on the way up. I looked at it in the mirror and my hands are hanging straight down from my shoulder joint. I guess shoulder width is a vague term because there is a lot of shoulder. I use the joint as the natural spot for deadlift.

If I put my hands on the knurling, the start position isn't as comfortable and I hit my knees on the way up. I think just shortening the arm length by that much really makes a difference for me. And all my 1RM PR's are with the inside grip.

I am going to stick with a normal bar. That's what I'll have to deal with at a meet.

gweneddk

I know this topic is a few weeks old, but for what it's worth, every meet I've lifted at has used the Texas deadlift bar (and TX squat bar too).

I also pull sumo with my foot placement similar to yours, and my hands are on the knurling. If I don't turn my feet out enough, I'll hit my knees with my arms as I pull. To be honest I've never really tried a heavy DL with my hands on the smooth part. I'm 5'5" with relatively broad shoulders for a girl.

tomcornhole

At my first meet, the bar had a lot of knurling in the middle so I had a full grip of grindy metal and it was aggressive and awesome. Pulled a PR @ 452 and had zero grip issues. The DL bar was very bendy and that sure makes a difference working at 1RM. It surprised me when 452 popped off the floor so easy.

jlclabo

At my first meet, the bar had a lot of knurling in the middle so I had a full grip of grindy metal and it was aggressive and awesome. Pulled a PR @ 452 and had zero grip issues. The DL bar was very bendy and that sure makes a difference working at 1RM. It surprised me when 452 popped off the floor so easy.

YES!!! i love the bars at my meets. i first grabbed one and was like whooaaaa.... very aggressive knurling and grip was absolutely no issue. im really looking forward to my next meet. i pulled 475 in my gym with some very crappy bars, so my goal of 500 is well with in grasp.