Sumo Deadlift PR reps bw:175
I noticed my butt pops and my back rounds....i dont think the back rounding really matters but what could i do to help keep my butt down and loaded till the weight is off the floor. Plus throw in any other advice you have. Thanks ahead of time!
You really should get an arch and keep it throughout the lift. You look like you are doing a conventional DL with your feet wide instead on an actual sumo DL. In a sumo DL you are using primarily hip and leg strength to lift the weight and you lose some of this force transfer to the bar if your back rounds. Plus it gets harder to lockout the more rounded you get (which is what happened on your last couple reps). Get an arch and get your chest up. This will likely help you keep your hips in the right position. Basically once you get a good arch, you can experiment with hip positioning and find what suits you best. Your ideal hip position should be the one that gives you the most pop off the floor without losing your arch. This position will differ based on your arm length and body proportions.
You should switch to conventional deadlifts...
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
Just for reference here is a video from last week and the front to show my stance.
It's hard to really see anything from the front, but on the 420 you can see your shoulers collapse forward a little bit as you get the bar off the ground. This tells me your back is rounding there as well.
Drop back to submax weights and get your technique dialed in and then work back up over a period of weeks. If you increase the weight on the bar and you start rounding again, take some weight off and start the process of building back up again. If you find a back weakness is holding you back, do some weighted back raises with a 2-3 sec pause at the top.
You may sacrifice a few pounds right now getting your technique corrected, but in the long run it will allow you to move bigger weights.
Last edited by Sean S; 03-20-2010 at 08:44 AM.