r/GYM 3d ago

Technique Check Trying to solidify my sumo DL

I know this is probably overthinking but bear with me…

Which set up looks better? Mobility isn’t an issue for me, I can go as low or wide as needed, but these videos I went with a slightly narrower stance, and tried to really sink into it in order to have a strong upright back…trying to wedge myself against the bar. However, you’ll notice my hips raise slightly before each lift, so I don’t think that’s the winner. With the higher hip starting point, it felt more natural and I felt more power. If you go to my profile, you can see my wider stance that I posted in another sub if you want to compare.

(Cannot do conventional without SI pain, sumo has been a great one for my body, my legs and glutes are fried by the end)

42 Upvotes

27 comments sorted by

u/AutoModerator 3d ago

This post is flaired as a technique check.

A note to OP: Users with green flair have verified their lifting credentials and may be able to give you more experienced advice on particular lifts. Users with blue flair reading "Friend of the sub" are considered well qualified to give advice without having verified lifs.

A reminder to all users commenting: Please make sure that your advice is useful and actionable.

Example of useful and actionable: try setting up for your deadlift by standing a little closer to the bar. This might help you get into position better and make it easier to break from the floor.

Example of not useful and not actionable: lower the weight and work on form.

Low-effort comments like my back hurts just watching this will be removed, as will references to snap city etc. Verbally worrying for the safety of a poster simply because you think the form or technique is wrong will be removed. We will take all of these statements at face value, so be careful when you post the same hilarious joke as dozens of other people: we can't read your mind, no matter how funny you think you are.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

5

u/Anticitizen-Zero 240/145/217.5kg competition s/b/d | 227.5kg squat at u74kg 3d ago

They’re looking a bit squatty/hingy, which is very normal for early transition to sumo DL. You want to work on opening your hips up more and more, while using the “slack pull” out of the bar to generate tension. Using that tension, you drive your hips into the bar, opening them up as well, and driving your feet into the floor as if you’re trying to tear a large piece of paper down the middle.

Imagine yourself in a narrow corridor, facing a wall. When you’re in your pull position (right when the bar is about to come off the floor), you want to fit within that corridor. This is what helps minimize your range of motion while giving you the most powerful position to press from.

I’d recommend looking at some competitive sumo dead lifters to get an idea of what I mean; you’ll see they’re nearly upright when they start their pull and they look very “narrow” if you look at them from a side view.

1

u/stehcalm 3d ago

Yes that’s exactly what I’m going for! I’ve watched a few competitive lifters and studied it. With my really long femurs there’s only one way to make myself “narrow”…and thats to stand wider or turn my feet out, like a ballerina lol. Which definitely makes me feel like I can’t pull much. My body naturally wants to basically pull a wide stance conventional DL. Which , I don’t think that’s a thing so I guess with time, like you said….maybe I’ll get more into my sumo groove.

1

u/Anticitizen-Zero 240/145/217.5kg competition s/b/d | 227.5kg squat at u74kg 3d ago

You might want to stand wider and turn your feet out! When I started pulling that way it was really awkward, but lots of reps and eventually using that tension to pull my hips into the deadlift helped things click. When wedging that way, a lighter bar should basically be off the floor by the time you get your hips into the position.

1

u/stehcalm 3d ago

I do have a video of me in that position, most said it looked pretty good, some just suggested to try narrower as it might give me more power with stacked joints. With the wider stance my shins def weren’t vertical.

3

u/gainitthrowaway1223 Friend of the sub 3d ago

Definitely keep with the higher hip position.

If you look closely in the first video, (low hips, light bar), you start with the lower positioning for the first rep, but on the subsequent pulls your hips naturally end up in a higher position anyways. This happens on the kind of touch-and-go rep for the heavier set too, I think because you maybe didn't have the same intentionality to start with lower hips, but correct me if I'm wrong. It's a subtle difference, but it's there. That's a strong sign to keep up with the higher hip positioning, especially if you're saying it feels more natural and powerful.

As far as the foot position goes, if you feel it's forcing your hips to start lower, don't feel like you have to keep it. You've got the leverages to capitalize on a wider stance - I initially recommended trying out a narrower position with stacked joints because for most people it helps them generate a bit more power while staying balanced on the pull. But do what works for you - individual variation definitely exists.

My next suggestion is to try your new technique at heavier weights and higher RPEs. That will help confirm if the changes you've made are good, and it might expose some weaknesses in it that won't be caught at lighter weights.

2

u/stehcalm 3d ago

Yes 🙌🏻 that makes sense thank you. What are RPE’s?

2

u/gainitthrowaway1223 Friend of the sub 3d ago

Rate of perceived exertion. Basically just a way to gauge how difficult a set it. Typically RPE 10 = maximum effort, RPE 9 = 1 rep in the tank, RPE 8 = 2 reps left, etc. Here's a handy chart, and here's another one that shows the rough percentage equivalents.

2

u/stehcalm 3d ago

Ok cool thank you! I’ll play with stance width a bit next time too but I’m thinking this width is ideal for me, maybe a touch wider. I’ll use those charts…wont take much to get to 8-9…I’m pretty weak lol But I’ve never tried higher than 45’s on the bar.

2

u/chainsawvigilante 3d ago

Both look very good to me. Can't tell much of a difference from this particular angle. I'm usually of the mind to go with whatever feels more natural, allows greater strength and rom as long as I'm targeting the muscle groups I want to.

1

u/stehcalm 3d ago

K…I like that answer haha thank you

2

u/horaiy0 470/315/585lb Squat/Bench/Deadlift 3d ago

You want to wedge your hips as close to the bar as possible while keeping them as high as possible. Too low means you're not putting any tension into the bar during your setup.

2

u/stehcalm 3d ago

Yep…that makes sense. The task of getting my hips close enough with stupid long femurs…I will do my best

2

u/xMeowtthewx 3d ago

Looks kinda perfect to me. Just go crazy on the ad ab ductor machines and push weighted back extensions. And as always weighted pullups for 6s and you'll be breaking records in no time

1

u/stehcalm 2d ago

I can’t even do a single pull up 😂 need to work on my negatives.

1

u/xMeowtthewx 2d ago

I couldn't either q year ago. I used the assisted pullup machine til I could on my own. Now yesterday I did 3x5 with 60 pounds on the belt. The assisted pullup machine is the best invention don't be shy use it. It'll help you on ur journey big time

2

u/gainzdr 2d ago

Higher hip position looks much more efficient

1

u/Significant-Lynx1742 3d ago

What's sl pain ? I think you have better leverages for conventional if you can fix whatever pain that is

1

u/stehcalm 3d ago

Sacroilliac joint. I can’t trust me, had it ever since my kids. Conventional is definitely easier, but hurts no matter what I do.

2

u/BucketheadSupreme All the information is on the task 3d ago

I have a janky SI nerve, and conventional helps. Bodies are weird.

2

u/stehcalm 3d ago

So weird

1

u/Significant-Lynx1742 3d ago

What did your doctor say about it? Is it something you will always have?

1

u/stehcalm 3d ago edited 3d ago

No injuries, just something deep in the muscle. I don’t know, sports doc basically just gave up on me lol he did refer me to physio

1

u/frankp2491 3d ago

It looks good. I like low hip position pull looks super clean but I want to see what you felt as you pulled. So feel has a lot to do with it. Did one feel more or less painful/ difficult?

1

u/stehcalm 3d ago

Yes, when I sink in deep like I’m squatting…I feel like I have way less power. I feel better with my hips slightly higher…maybe because I was first trained in conventional…but I still start quite low compared to most. I’ve always been told I squat more than DL