PDA

View Full Version : Anyone do a NARROW stance Sumo pull



BLOWNBY
06-11-09, 1:39 pm
I have traditionally done conventional with decent success. Best pull is 590# @ 198 in a RAW meet...a year ago.
I typically pull about 580-590 at meets. It seems that i have been stagnet the last year. No injuries and all is well tho. Lockout strength seems good, floor speed slow.....

I am 6' tall and i have noticed sumo feels better on my lower back, but tougher on the groin. I was pulling from about a 3.5" deficit last night and tried a narrower stance sumo pull relatively heavy. I ended up at 515# for 2 sets of 2. Posibly could have done 3's but didn't want to overdo it since totally new to this. I have a vid, but can you load them to the site?

Right now on a good day i probably could only pull 520# conventional at normal height 4 maybe 5 times. So 520# 2 sets of 2 seems pretty good especially form a 3.5" defecit too.......

Any input??

Young&Hungry
06-11-09, 2:30 pm
Ed Coan is really the only man to pull that stance off with great success. However, I've read that Mark Bartley and a few other elite level powerlifters use what they call a "modified sumo stance". I've never seen it on video but I'm assuming that that's what it is.

My advice to you is to do what feels right to you and what you get the most weight out of. I used the Coan sumo stance for a while, but after some form analysis I figured out I was using way too much back and defeating the whole purpose of the sumo stance to begin with. I was better off just going totally sumo, which I did and had a lot of success with and got more poundage out of than the Coan stance.

Cstlfx
06-11-09, 4:47 pm
Brian Shwab of Orlando Barbell does a modified Sumo Pull. But from what I've read, he does it to get more out of his deadlift suit.

When he lifts raw I think he goes full sumo.

fenix237
06-11-09, 5:06 pm
i'm curious to see what a modified sumo looks like- does anyone have a vid they could post? thnx!

Young&Hungry
06-11-09, 5:37 pm
http://www.youtube.com/watch?v=-dpRChwpmaM

krazyassmexican
06-11-09, 5:51 pm
http://www.youtube.com/watch?v=-dpRChwpmaM

this makes me happy of being a chicagoan

BigChrisF
06-12-09, 12:06 am
Sumo stance is where your toes are out by the plates. Modified sumo stance is anything narrower than that but with your legs still outside your arms at the start. Conventional is where your legs start inside of your arms.

How you pull depends on where your weaknesses are/ what you want to work. Sumo/modified sumo will have the hips to break off the floor and minimal back work to lock out. Conventional will need your quads to break off the floor (assuming you don't do it wrong and stiff leg it off the floor) and a lot more back to lock out.

If you have narrow hips and long legs, I would suggest conventional. If you have wider hips and shorter legs, sumo/modified might work better.

Also would depend on what gear you plan on deadlifting in.

BLOWNBY
06-12-09, 10:05 am
Well, being 6' and 198, i have relatively long legs, and narrow hips. I think conventional has done me well getting me to 590, just seems that i have to fight so much to keep my form as it feels i am so far out infront of myself when i start the pull.

when i tried the modified sumo it felt good in my back, and very similiar to how I'd be at the bottom of a squat, and not as bad in my hips & groin as normal sumo.

Here is me pulling 570 last year conventional at a full meet:
http://www.youtube.com/watch?v=X63QSWpfBq0


Here is me with the modified sumo:
http://www.youtube.com/watch?v=cwsm8KnVW7s

J Wong
06-12-09, 11:10 am
http://www.youtube.com/watch?v=-dpRChwpmaM

That's pretty much how I pull.

fenix237
06-12-09, 12:01 pm
cool, thanks Y&H for the vid... Also, that was a nice pull Blownby!!

i'm still relatively new to deads, and i'm still figuring out my form on conventionals- when i start putting some weight on the bar, my ass goes up first and my form goes to shit. part of the problem is my flexibility which i'm currently working on...

sumo style seems much more natural to me, hence my interest in what the modified sumo was- it could be that i'm 275lbs at 5'10" with short legs, wide hips and a strong back...maybe i should just go sumo and perfect it

BLOWNBY
06-12-09, 12:04 pm
sumo sounds the way to go for you. For me it Hurts.

BigChrisF
06-13-09, 11:58 pm
Here's something for you to try concerning your conventional form, especially if your ass comes up first. Start with your feet out at about 40 degrees and your heels a couple inches apart. Your knees will push out against your arms when you get into position. When you start, keep your head up and push your feet through the floor on the outer sides and heel. This will give you good quad activation off the floor and should help with speed. Your knees will be out a little until the bar gets to you knees where you swing your knees in pulling with your adductors.

Video: http://www.youtube.com/watch?v=8VCoM7prhnY

BLOWNBY
06-14-09, 11:04 am
thats just it, i feel a bit more comfortable with a bit wider stance conventional, yet when doing conventional, narrower helps to shorten distance thus why most are narrow when they pull conventional. I am going to give this new stance a try and if it doesn't work then ill be back to conventional as you stated above.

I was curios mostly to see if anyone really pulled w/ a modified umo, and its seems more than i thought do. I keep everyone informed on how my meet & training go.

Thanks again all......
anoy more input definitly welcome!!