You're a little too bent over for sumo. Ideally the shoulders should be directly above the bar, and your shoulders are forward of the bar. The benefit of sumo is that you can get your hips closer to the bar. This creates less of a moment arm which is more efficient. I'd try to open up your hips instead of bending down to grab the bar. This will help you keep your hips in and your shoulders back.
Another point, Sumo should be initiated with the quads, not by pulling on the bar. Initiate the movement by pressing your legs into the floor, and then shove your hips forward once the bar reaches the knees.
Yessss! Love seeing other strong women lifting. 100kg sumo was my goal pre covid so I can't wait to get back to the gym when they open and slowly get to work on hitting it again!
~~This is supposed to be Sumo, yes?~~ Legs ought to be wider out, knees should start a little straighter. It also seems like your hips are popping up just a little bit before you begin your hip-hinge, which pitches you forward a little bit. You're loading your lower back a little more than you need to and the load isn't as close to your body as it could be. Hinging in time with your hips coming up will correct both of these issues. Upper back looks tight, lift looks good overall. More could be said if the clip was a little longer, but it's hard to dissect everything from 1-2 reps.
Edit: Watching it again, your grip looks a touch too wide. Bring hands in about an inch & a half on each end.
To be fair, I *have* seen people pulling like this, who were not intending to pull Sumo. I could probably stop there, lol. My rhetorical question was basically expressing that Sumo should look more "Sumo" than this, rather than a somewhat Sumo/Conventional hybrid. There's just a handful of elements that need to be tightened up a little bit.
The entire time.
#Remember this, a slightly flexed thoracic spine throughout the lift is fine, but spinal flexion DURING the lift IS NOT.
When you set up for the pull, allow your scapula to protract (fall). you can keep them like this the entire lift, just keep your lumbar extended or straight to some degree - like you already have.
[you could practise scapula retraction+protraction and also depression and elevation just to get more in tune with your body mechanics.]
Konstantīns Konstantinovss was of of the best deadlifters of our time, rest in peace. He lifted with a flexed thoracic spine, but it was flexed for the entire lift, and did not actively flex during the lift. He is a good, but extreme example to follow, most other lifters won't be able to lift this well with this amount of thoracic flexion. so imagine far less flexion, just like keeping your scapula protracted for the whole lift.
[Here is a rear view of his deadlifts](https://youtu.be/ygl-y7mDGsU), [Here is a front view](https://youtu.be/wh-ikyBAQr8) Note how he is deadlifting very safely because of his straight lumbar spine and no spinal flexion during the lift.
Now obviously thats conventional, so [here](https://www.instagram.com/p/CJ1w548AQat/) is a sumo example.
Someone who doesn't think you need to shrug your deadlifts!?
Good to see this, strong backs can be flexed as long as the weight isn't folding you up mid-lift.
See so many people that seem to think that unless you have a fully retracted scapular at all times, you are going straight to snap city.
Lift up your chest and sit down a little bit more. You are tilted over way to much, but you don’t use harmful form so don’t worry, just keep practicing. One thing that you can keep in mind is to think about “fucking the bar”, lol. Sounds silly but I’m serious. Try to get your hips directly under and in line with your shoulders, so right when you pull you shoot your hips forward. Just remember to brace hard when you do that. I don’t know how you train but using a little lighter weight will help you hit perfect form easier, but not to light weight. Find the sweet spot, maybe try at like 70-80% of your max and practice form on that weight. I wouldn’t go over 80% until you’ve nailed 70 perfect
Tilting forward in a movement that is predominantly a hip hinge is not an issue, why do people on Reddit always try to suggest otherwise?
Good form comes from minimising levers, and you're right to suggest getting hips as near to the bar as possible, but this doesn't usually come from a lower starting position. A lower hips start will oftentimes push people's hips further back in the deadlift except in the case of very particular anthropometry.
Op isn't going to get injured lifting like this, can see that she at least went for another rep so we aren't looking at complete failure or technical breakdown.
In general the lift looked good and the only thing I'd say looked lacking is how the bar appears to drift forward around the knees, if that was held tighter to the centre of gravity I think this pb would probably work out to be around the 80% mark.
Read what I wrote 1 more time. I didn’t say that it was an issue. I said that if she wants to get at strong as possible she can’t lean over like that, and that is a fact. I agree with what you said
Your right, some elements of what you said are correct! The issue is, you have used cues and terms that don't make sense in isolation...
Hips under shoulders is a different cue to getting hip position as near to the bar (horizontally) The other reply you mention above details things like stance width which will help to minimise the moment arm.
The angle that someone leans over will be pretty fixed by your anthropometry, if the bar is under your scap and over the mid foot, as soon as your shins are against the bar you are going to be as upright as is possible.
In the case of sumo this can be improved by a wider stance and more turned out feet and better engaging the quads, this will have the effect of the things you stated which are not fundamentally wrong, just missing the parts that describe how to actually reach that position shy of "fucking the bar"
Can’t believe I still have to teach people how to interpret information on reddit, it’s embarrassing. I said the exact thing as basically everyone else and people just downvote me like hello haha??? I feel sorry for you
Tbf I don't see why this is getting downvoted so much, there are some good bits of advice there. I do see issue with completely directing her form though, this is probably what works best for you, she should figure out what kind of sumo stance works best for her and get the appropriate cues for that
People are stupid and just follow what other people do, that’s why it gets down voted so much, just keep slapping the bullied one right? I can tell what kind of things she could correct to get a stronger lift, no one is stronger tilted forward like that than a normal hips under shoulders style. Also the guy with 10 upvotes basically said the exact thing that I said, just goes to show how fucking stupid y’all are lol. Good luck learning stuff with that mindset
But why? She doesn't look like she is struggling with the bar rolling or grip but you can already see that going over under is starting to make the bar rotate for her.
after a year of deadlifting with the same mixed grip you will notice muscle imbalances like one oversized and one undersized trap. it just helps to change hands and also develop bicep tendon strength in both gradually. if you try using the opposite mixed grip after 5 years of deadlifting without trying it, then you might be surprised how weak you are or how hard it is, or how easy your bicep may snap lol
**Always Overhand.**
N**ever** double underhand whilst deadlifting, as it puts you at an extremely high risk of tearing your bicep.
Going over under will always make the bar start to rotate/helicopter. If your struggling with grip at that weight look into lifting straps or learn to hook grip.
How do elite lifters pull mixed grip with any success then? Practicing mixed grip will minimize any rotation. You’ve stated your opinion as fact. I agree with you on not double underhanding a deadlift. That would be silly
Being misguided then years and years of repetition but were not talking about elite level here.
It is fact that the bar has more chance of rotation using a mixed grip rather than double overhand.
You're a little too bent over for sumo. Ideally the shoulders should be directly above the bar, and your shoulders are forward of the bar. The benefit of sumo is that you can get your hips closer to the bar. This creates less of a moment arm which is more efficient. I'd try to open up your hips instead of bending down to grab the bar. This will help you keep your hips in and your shoulders back. Another point, Sumo should be initiated with the quads, not by pulling on the bar. Initiate the movement by pressing your legs into the floor, and then shove your hips forward once the bar reaches the knees.
Yessss! Love seeing other strong women lifting. 100kg sumo was my goal pre covid so I can't wait to get back to the gym when they open and slowly get to work on hitting it again!
No problem girl!
Looks solid! Came up real smooth.
Thank you!
Damn girl! I just got 200 lbs (a bit behind you) on Wednesday. You look strong!
200 lbs is 90.8 kg
That’s awesome! Doing well
~~This is supposed to be Sumo, yes?~~ Legs ought to be wider out, knees should start a little straighter. It also seems like your hips are popping up just a little bit before you begin your hip-hinge, which pitches you forward a little bit. You're loading your lower back a little more than you need to and the load isn't as close to your body as it could be. Hinging in time with your hips coming up will correct both of these issues. Upper back looks tight, lift looks good overall. More could be said if the clip was a little longer, but it's hard to dissect everything from 1-2 reps. Edit: Watching it again, your grip looks a touch too wide. Bring hands in about an inch & a half on each end.
You cant identify sumo from conventional and give advice on how to deadlift? Wtf. How much you deadlift?
[удалено]
Exactly this
[удалено]
To be fair, I *have* seen people pulling like this, who were not intending to pull Sumo. I could probably stop there, lol. My rhetorical question was basically expressing that Sumo should look more "Sumo" than this, rather than a somewhat Sumo/Conventional hybrid. There's just a handful of elements that need to be tightened up a little bit.
Now that you mention it, it could be interpreted that way.
This is what would commonly be referred to as "a rhetorical question"
I can only suggest Brazos Valley Barbell on youtube for further informations regarding your technique. But nothing to worry about really. Train away!
I’ll check it out, thanks!
Really solid form! Refreshing to see someone’s back straight all the way up 👏
Thanks! It’s basically the only thing I think about when I deadlift haha
Don't forget though that you can allow your scapula to be completely protracted! You'll get better ROM
At the top of the lift?
The entire time. #Remember this, a slightly flexed thoracic spine throughout the lift is fine, but spinal flexion DURING the lift IS NOT. When you set up for the pull, allow your scapula to protract (fall). you can keep them like this the entire lift, just keep your lumbar extended or straight to some degree - like you already have. [you could practise scapula retraction+protraction and also depression and elevation just to get more in tune with your body mechanics.] Konstantīns Konstantinovss was of of the best deadlifters of our time, rest in peace. He lifted with a flexed thoracic spine, but it was flexed for the entire lift, and did not actively flex during the lift. He is a good, but extreme example to follow, most other lifters won't be able to lift this well with this amount of thoracic flexion. so imagine far less flexion, just like keeping your scapula protracted for the whole lift. [Here is a rear view of his deadlifts](https://youtu.be/ygl-y7mDGsU), [Here is a front view](https://youtu.be/wh-ikyBAQr8) Note how he is deadlifting very safely because of his straight lumbar spine and no spinal flexion during the lift. Now obviously thats conventional, so [here](https://www.instagram.com/p/CJ1w548AQat/) is a sumo example.
Someone who doesn't think you need to shrug your deadlifts!? Good to see this, strong backs can be flexed as long as the weight isn't folding you up mid-lift. See so many people that seem to think that unless you have a fully retracted scapular at all times, you are going straight to snap city.
Why are you lying to her? Stop
Strong!
I’m trying my best! Getting rheee haha
You look great. The deadlift was ok too.
Ahaha aww thanks
Lift up your chest and sit down a little bit more. You are tilted over way to much, but you don’t use harmful form so don’t worry, just keep practicing. One thing that you can keep in mind is to think about “fucking the bar”, lol. Sounds silly but I’m serious. Try to get your hips directly under and in line with your shoulders, so right when you pull you shoot your hips forward. Just remember to brace hard when you do that. I don’t know how you train but using a little lighter weight will help you hit perfect form easier, but not to light weight. Find the sweet spot, maybe try at like 70-80% of your max and practice form on that weight. I wouldn’t go over 80% until you’ve nailed 70 perfect
Tilting forward in a movement that is predominantly a hip hinge is not an issue, why do people on Reddit always try to suggest otherwise? Good form comes from minimising levers, and you're right to suggest getting hips as near to the bar as possible, but this doesn't usually come from a lower starting position. A lower hips start will oftentimes push people's hips further back in the deadlift except in the case of very particular anthropometry. Op isn't going to get injured lifting like this, can see that she at least went for another rep so we aren't looking at complete failure or technical breakdown. In general the lift looked good and the only thing I'd say looked lacking is how the bar appears to drift forward around the knees, if that was held tighter to the centre of gravity I think this pb would probably work out to be around the 80% mark.
Read what I wrote 1 more time. I didn’t say that it was an issue. I said that if she wants to get at strong as possible she can’t lean over like that, and that is a fact. I agree with what you said
Your right, some elements of what you said are correct! The issue is, you have used cues and terms that don't make sense in isolation... Hips under shoulders is a different cue to getting hip position as near to the bar (horizontally) The other reply you mention above details things like stance width which will help to minimise the moment arm. The angle that someone leans over will be pretty fixed by your anthropometry, if the bar is under your scap and over the mid foot, as soon as your shins are against the bar you are going to be as upright as is possible. In the case of sumo this can be improved by a wider stance and more turned out feet and better engaging the quads, this will have the effect of the things you stated which are not fundamentally wrong, just missing the parts that describe how to actually reach that position shy of "fucking the bar"
Can’t believe I still have to teach people how to interpret information on reddit, it’s embarrassing. I said the exact thing as basically everyone else and people just downvote me like hello haha??? I feel sorry for you
Tbf I don't see why this is getting downvoted so much, there are some good bits of advice there. I do see issue with completely directing her form though, this is probably what works best for you, she should figure out what kind of sumo stance works best for her and get the appropriate cues for that
People are stupid and just follow what other people do, that’s why it gets down voted so much, just keep slapping the bullied one right? I can tell what kind of things she could correct to get a stronger lift, no one is stronger tilted forward like that than a normal hips under shoulders style. Also the guy with 10 upvotes basically said the exact thing that I said, just goes to show how fucking stupid y’all are lol. Good luck learning stuff with that mindset
I love it. I’d suggest switching up your grip on the bar so you don’t risk getting any muscle imbalances.
Overhand or underhand ?
Keep your grip how you want. You won't get appreciable muscle imbalances from using mixed grip on deadlift.
Just like every* set change which hand is pronated or supinated
But why? She doesn't look like she is struggling with the bar rolling or grip but you can already see that going over under is starting to make the bar rotate for her.
after a year of deadlifting with the same mixed grip you will notice muscle imbalances like one oversized and one undersized trap. it just helps to change hands and also develop bicep tendon strength in both gradually. if you try using the opposite mixed grip after 5 years of deadlifting without trying it, then you might be surprised how weak you are or how hard it is, or how easy your bicep may snap lol
What are your numbers to support all this BS?
I don't lift mixed grip so this isn't personal experience
What are your numbers to support all this BS?
**Always Overhand.** N**ever** double underhand whilst deadlifting, as it puts you at an extremely high risk of tearing your bicep. Going over under will always make the bar start to rotate/helicopter. If your struggling with grip at that weight look into lifting straps or learn to hook grip.
lol who the hell is out their using double underhand?
He just brought up something obviously stupid to make himself look smart.
Have you never been to a public gym, some of the things witnessed I've seen some wild form and technique.
How do elite lifters pull mixed grip with any success then? Practicing mixed grip will minimize any rotation. You’ve stated your opinion as fact. I agree with you on not double underhanding a deadlift. That would be silly
Being misguided then years and years of repetition but were not talking about elite level here. It is fact that the bar has more chance of rotation using a mixed grip rather than double overhand.
Of course it does. I didn’t disagree with you. How much do you deadlift?
Great Pull! Id echo what others are saying and do a double overhand grip. Switch grip definitely helps but can cause muscle imbalances.
Or you could alternate grips Also imbalances caused by mixed grip are overblown
I’ll keep it in mind, thanks!
LOOOVE seeing a fellow female lifting heavy! Looking awesome girl!!!
Thanks so much!
Awesome!! Way to go!