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sumo deadlift technique issue

Sat, 02/27/2010 - 12:18pm — jay coburn

Here is the issue. I swing my hips into the bar, knees out, chest up head up but just as the bar comes off the ground my hips shoot up slightly increasing the forward lean. The heavier the weight the more this occurs. Is this a technical mistake or could it be weaker quads. I am leaning alittle on the quads because when fatique sets in durning the squat I have trouble sitting back and want to lean forward more with my back. Feedback to correct this is appreciated.

‹ OT but fascinating... Too many rows ›
Sun, 02/28/2010 - 3:31am — The 9th Time

You might try some of the

You might try some of the following.

--bring your stance in a little to allow a more upright start if you have tight hams

--pull more slowly from the floor--lots of form issues can be tracked back to bad starting position or lifting too quickly to execute the lift correctly

--start with the bar a little further away from your shins. If you start with the bar flush with your shins, as many sumo'ers do, the bar is apt to swing forward when it breaks the floor, pulling your forward and, consequently, pulling your hips up. Start with the bar about mid-foot and perpendicular to your scaps. This is where the bar will go as soon as it breaks the floor anyways, regardless of where you want it to go

--pull conventional instead and see if you can use your hams and back to pull more either immediately or potentially. You said you tend to squat with a lot of back and your rear and hams are probably strong from doing a lot of sumo. May be time to switch styles.

Just some ideas...

Sun, 02/28/2010 - 5:06am — Nick Hinde

RDC

I'm a conventional puller, so I can't comment too much, but this might help:

http://www.crainsmuscleworld.com/advanced_powerlifting_techiques.html

Nick

Mon, 03/01/2010 - 5:57pm — MarcusWild

It's not your quads. My

It's not your quads. My guess would be weak hamstrings. It might be weak lower back.

www.wildirongym.com
www.tinyurl.com/WildIron

Tue, 03/02/2010 - 3:33pm — wlewisj
wlewisj's picture

I agree with Marcus and

I agree with Marcus and suggest working on low back and hammies. Rarely is it the quads. Todd and Doc had an interesting discussion on this a while back. Search hips rising first.

Willis Lewis, Jr.
"The man that dreams success is already successful"

Sun, 03/07/2010 - 3:29pm — Kenny Croxdale

It might be the quads.

Marcus,

It might be weak quads. As you stated in "Hips Rising First" (Willis referenced)[http://drsquat.com/content/main/training-and-nutrition/hips-rising-first]:

"When lifters get close to failure, their dominant muscle groups always take over."

That occurs in a heavy singles, as well. The "dominate muscle groups always take over" to make it happen.

Thus, if the quads can't break weight off the floor and the lower back is stronger, the body will (as you noted) transfer the load to the lower back (the stonger muscle group).

This bring us to a one of 9th Time's suggestions, pull conventional and see if that works.

However, noghing in life is that simple. Usually it is a combination of factors. 9th Time provided some additional recommendations.

Kenny Croxdale

I guarantee it will never work if you never try it.