Sumo Deadlift form check
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http://www.youtube.com/watch?v=Ws0omLGP3xE&feature=youtu.be#t=00m30sI knew when I was doing it that my form wasn't good, but I couldn't see how exactly. I've only been doing Sumos for about a week now because my traditional pulls were horrrrible. I'm guessing I'm not taking enough time to set-up the pull.
I did the Superman stretch prescribed by Rippetoe in one of his videos to try to help with lower back contraction. It seems like that along with my upper back kyphosis are the main issues. Also, I really have to concentrate to not break at the knees too early on the ascent and descent it seems.
Any other critiques and also some suggestions for how to correct the aforementioned would be helpful. Thanks.
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I am just getting more into deadlifts - the traditional ones. sorry, wish i could help. in my eyes, your form seems pretty good.0
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It looks to me like your shoulders are too far in front of the bar.
Flexibility could definitely be an issue.
I wanna say it was Dave Tate who had a good video on deads.
He said you want to "drop your nutsack on the bar".
You look like you're bending over a bit too much, when you should be squatting down.0 -
You look like you're bending over a bit too much, when you should be squatting down.
This^^
Your back looks like it has an arch in it and that it's not staying flat during the motion that you are dropping down.
Remember chest out and squeeze the back on top pulling the bar into your legs, and keep the back flat on the drop. If you're arching your back you've probably got too much weight.0 -
More arch in the back. Right now you're too curved. In the split second before you pull you want to turn your body into a ROCK. Breathe in, arch your back, push your chest forward, pull your shoulder blades together, and keep those abs TIGHT! Keeping the abs tight is what gives the lower back muscles power. If it helps, maybe but some blocks under the weights to raise it up a bit and get your form solid. Stretching out the glutes and hams before hand really helps me get low with good form. Foam roll those glutes!
Edit: looking at your form from the side I totally forgot these were supposed to be sumos! You are leaning WAY too far over. Your torso needs to be much more upright. How wide are you going with the legs? It's hard to tell from the angle but it looks like you're not wide enough. Feet should be rotated out to the same angle as your thighs.
Also, relating to my comment about your body being a rock... Notice how just when you start to lift, your leg muscles fire and then your upper body looks like it's just trying to hang on? This is why you need to arch, lean back, and make everything solid and rock hard just before you lift.0 -
Workout A today which means another go at Sumo Deadlifts. The video quality isn't stellar because of the glare from the window, but give me some advice on form if you could. I'm trying to use "*kitten* out" as a cue in my head to get my back aligned properly. I also keep breaking at the ****ing knees too early it seems.
www.youtube.com/watch?v=Lh438SVAwIg#t=00m26s0 -
Better but you still need to get lower. Your thighs are nowhere near parallel to the ground, causing your back to be leaned way too far over. Check these videos
http://www.youtube.com/watch?v=Jra70JOBmLg
http://www.youtube.com/watch?v=A33ZWcZvpyc&feature=related 0
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