11/3/2009 5:01:02 PM - Dan
To whom ever answers this.
I pulled my first 500lb DL this evening in Metal Pro Briefs @ 198 bodyweight. I missed the same weight raw 2 weeks ago, before a deload at the knee.
My question is really asking for a form critique. I pull sumo, which is hard to tell from the angle, but I thought side on would be best. I know my back is rounded and I pop my hips too far through at lockout, but anything else that jumps out?
Also, I went back to conventional last week, after usual working sets, and it's so far behind my sumo pull Atleast 120lbs. When I learnt to DL I have since found out my legs were too far apart anyway and my grip was always too wide (index finger on break in knurling) so I moved quite naturally to sumo, as my feet seem to 'fall' wide naturally. Should I be working on my conventional DL or just focus on the sumo? I'm following 5/3/1 with a view to compete in my first meet around April.
http://www.youtube.com/watch?v=nBZ2uB5HVeQ
Your form needs work. I have no clue what you look like from the front, but from the side, you need work.
Your sumo pull should look just like your squat. Knees out hard, back arched, chest up. Your back was rounded over and you just made it much harder than you needed to. The rounded back will tend to make you raise your hips first and put the bar out in front of the shoulders. This will make it very tough on the back and hard to lockout.
If you can't arch your back hard and sit down to get the bar, you need to really work on your flexibility because this will also help your squat.
It's your choice as to which form you use. It depends on how you want to pull at the meet. Whatever you choose, work that technique.

, Matt Rhodes
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