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Old 06-04-2013, 07:19 AM   #1
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Default lets talk sumo deadlifts

I am built to pull sumo. My upper body stays fairly upright and I dont need to try and force the weight up with my low back like conventional.

I did notice that the movement seems mostly like glutes and hams. Once the bar did break from the floor it was quick and easy.

However I seem to have a lot of trouble getting the weight started. What can I do to bring this up?

Is the fact that I was in a poor position and using the wrong muscles to pull conventional the reason I am much weaker at sumo? Is it just going to be a matter of more time doing sumo?
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Old 06-04-2013, 07:22 AM   #2
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Quote:
Originally Posted by Bill View Post
I am built to pull sumo. My upper body stays fairly upright and I dont need to try and force the weight up with my low back like conventional.

I did notice that the movement seems mostly like glutes and hams. Once the bar did break from the floor it was quick and easy.

However I seem to have a lot of trouble getting the weight started. What can I do to bring this up?

Is the fact that I was in a poor position and using the wrong muscles to pull conventional the reason I am much weaker at sumo? Is it just going to be a matter of more time doing sumo?
prob just a matter of spending a little time pulling sumo. Bar path is really important for me in sumo. Big thing for me is to sit back while holding the bar to get the flex out, then start my pull. Really helps me break the floor.
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Old 06-04-2013, 07:33 AM   #3
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may be of some use to you Bill....

http://muscleandbrawn.com/forums/art...umo-style.html
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Old 06-04-2013, 08:07 AM   #4
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Efficiency will be your best friend from the start.
As stated above you need to get some reps in first and foremost.
Pull off blocks or mats work your way to the floor by the time your pulling off the floor your body will have gained efficiency pulling sumo.
To help power off the floor I do sumo squats with Mod-heavy weight. My hips are little lower than when I start my pull (so there pretty high squats) do these to supplement when pulls are out of the rotation(you will see me doing this very soon).
This is what worked for me.
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Old 06-04-2013, 09:12 AM   #5
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Good points from the guys. Also make sure to get the slack out of the bar before pulling!
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Old 06-04-2013, 09:09 PM   #6
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Quote:
Originally Posted by OneMorePlate View Post
Efficiency will be your best friend from the start.
As stated above you need to get some reps in first and foremost.
Pull off blocks or mats work your way to the floor by the time your pulling off the floor your body will have gained efficiency pulling sumo.
To help power off the floor I do sumo squats with Mod-heavy weight. My hips are little lower than when I start my pull (so there pretty high squats) do these to supplement when pulls are out of the rotation(you will see me doing this very soon).
This is what worked for me.
Honestly how does pulling off of boxes or mats help? I hear lifters doing this a lot and complain about being slow off of the floor. If you are slow off the floor then a deficit seems much more logical.

Now I am a conventional puller but have pulled sumo before. Here is what I did a couple of years ago when I wanted to give sumo a shot. I started pulling from a deficit. I used 25s for weight for a couple weeks then moved up to 35s for a couple. I noticed my hips were too high so I started doing seated sumos. I sat of a box, bench, whatever that put my hips a touch above parallel. I tightened everything up the pulled as fast as possible. I did these off of regular plates after the deficit work. In about 7 weeks, I pulled a 10lb PR over my conventional pull. It was a huge sumo PR but mt sumo sucked before that so I didn't count it

Now I just pull sumo from time to time to mix things up. I'm really just too tall to pull sumo and be as good as I am conventional. But I'm still not that far off either.
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Old 06-04-2013, 09:37 PM   #7
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Honestly how does pulling off of boxes or mats help? I hear lifters doing this a lot and complain about being slow off of the floor. If you are slow off the floor then a deficit seems much more logical.
It had absolutely nothing to do with off the floor speed it was for him to find the groove and work it down to the floor, focusing on lever efficiency.
Heavy partial sumo squats was my suggestion for off the floor explosiveness.
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Old 06-06-2013, 09:50 PM   #8
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A vid would help, very hard to advise without a visual.
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