video - help with sumo pull

Discussion in 'Fitness & Nutrition' started by Memor, Nov 18, 2007.

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  1. Memor

    Memor Active Member

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    F&N PL/Strong people - worked up to my tentative meet opener last night with an easy 455, I'll be pulling sumo in 2 weeks and want to open on the conservative side so i don't bomb and/or have some juice in the tank for fun 2nd and 3rd attempts. I checked over it with Sean and he said things look pretty good but figured I'd check for some input on the pullers in here, quiksilver/chris/paul/gogz/drew/etc, you guys see anything with my sumo form I should fix? I feel like my knees are kind of coming in a bit and not too sure whether a) that's bad or b) if so, how i should fix it. I usually just try and focus on keeping my chest out and my body tight during the pull.

    http://www.youtube.com/watch?v=u4L-DfGNnKk

    Input appreciated
     
  2. Phineas Q Stork

    Phineas Q Stork Active Member

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    dont worry about anything this close to the meet but if you are worried about your knees coming forward, just sit back more and push the knees out

    hopefully they have a deadlift bar in the warmup area, remember to pull the slack out of the bar before you start pulling or it can whip against you
     
  3. jokka

    jokka OT Supporter

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    is it ok to extend your back like that ?
     
  4. Paintballny

    Paintballny New Member

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    Don't waste energy rolling the bar towards you. Setup on the bar. Also during lockout you just need to stand erect with the bar which is shoulders back and knees locked. If you over exagerate your lockout your knees can come unlocked and you'll get redlighted.
     
  5. Memor

    Memor Active Member

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    How do deadlift bars work? What is the difference? Is that why sumo pulls start 'slowly' during meet lifts since the lifter is bending it upwards a bit so it doesn't spring back down if you yank and pull?

    Thanks for the suggestions, I appreciate it. I kind of overexaggerate the lockout when I train just to make sure that I have it locked fully - will make sure during the meet to stay controlled.
     
  6. Paintballny

    Paintballny New Member

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    The bars usually have a bit more give to them. If you watch heavy pulls you'll see the lifter take up a bit of slack before the bar ever leaves the ground. As for lockout just stand erect with it. Your second pull was fine but it looked like your knees were about to bend.
     
  7. GuOD

    GuOD mcflurry diet

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    looks good to me :bigthumb:
     
  8. GTLifter

    GTLifter Banned

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    foot position differs for each person but I like to turn my feet out more so my hips are closer to the bar and I'm in a better position to pull...


    make sure you get some baby powder for your thighs...
     
  9. Memor

    Memor Active Member

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    Okay, will keep that in mind paintball and drew. On heavy sumo pulls my knees always shake a little towards the top but stay put once I lock out. Probably should've made a point to hold the bar at lockout for 2-3 seconds last night when I did these but I didn't think to. Ty again for the help :)
     
  10. Memor

    Memor Active Member

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    Also I'm going to go to the IPA meet that York Barbell is hosting tomorrow since a lot of the guys I lift with are competing there...hopefully I'll learn a lot too just by watching. Gonna be fun stuff :cool:
     
  11. ccrooks

    ccrooks New Member

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    :eek3: strong

    are you wearing any gear?
     
  12. Memor

    Memor Active Member

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    yeah, briefs + belt

    I might put the single ply suit i'm using to squat in on meet day, gonna play it by ear.
     
  13. ccrooks

    ccrooks New Member

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    i can't deadlift in a belt for SHIT, homie...

    at any rate, lookin strong as fuck
    i need to step my game up
     
  14. Memor

    Memor Active Member

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    Thanks man, I'm nowhere near where I'd like to be but definitely happy with the progress. If I have anything left in the tank come DL time it'd be fun to take a shot at 500 for the 3rd attempt.

    DLing in a belt doesn't help you? Makes a big difference for me. I set it not too tight and keep it up high, like almost touching my ribs
     
  15. ccrooks

    ccrooks New Member

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    i'll give it a shot next back day... i probably had it too low (i heard that dead position is different than squat position, so that was probably my issue)
     
  16. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    make sure you train your grip to hold since when you locked out u didn;t hold it for long.

    this msg powered by grey goose.
     
  17. Paintballny

    Paintballny New Member

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    for me the belt is higher when I squat but thats more because I'm fat and it gets in the way.
     
  18. Mojo

    Mojo New Member

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    2 weeks... so i take it you have 1 more training session?


    if you plan to pull in a suit, take advantage of the spring off the bottom. when i wore my singly ply titan deadlifter (sumo), what i always do is bounce into my groove at the bottom to see where the sweet spot is at, and pull from there. http://www.youtube.com/watch?v=PbWtoj_2eVA

    another example: http://www.youtube.com/watch?v=9QEyDlJP6Hc

    as far as knees buckling in, try pointing your toes slightly out more



    TAKE YOUR TIME SETTING UP.
     
  19. Memor

    Memor Active Member

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    Thanks Mojo, great advice! I had forgotten about that pull of yours, good stuff. I noticed Sean does the same thing when he sumo pulls about 'bouncing' into that groove.

    I won't be pulling again till the meet, going to take the bench opener next sunday and squat opener this friday, speed stuff this week and next week mostly rest and maybe a little light volume/blood stuff.

    Grip is not an issue, I can hold that weight for ten reps - it's just a matter of not being a pussy and actually lifting it :p
     
  20. GuOD

    GuOD mcflurry diet

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    why do you use briefs and not a full suit
     
  21. Memor

    Memor Active Member

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    Well I think I'll try using my single ply squat suit for it in a couple weeks, i just forgot to bring it on Friday. When I get past 405ish with no briefs sumo it feels like my hips are slowly going to pop out of their sockets. Hopefully the suit'll help a bit too, i don't get anything from the straps/top of it since it's a bit too 'long' for my height but at the bottom it should give some good support.
     
  22. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Looking great Nick, all I can say is keep the bar close to your feet and no more rolling in.
     
  23. GTLifter

    GTLifter Banned

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    they hurt or just feel weird?
     
  24. Memor

    Memor Active Member

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    i'd label it as "really uncomfortable"
     
  25. GTLifter

    GTLifter Banned

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    could be a flexibility issue or you have weak hips...

    I don't think I've ever felt pain in my hips when pulling sumo...:dunno:
     
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