The physical reason people keep arching is because all their weight is in their heels. Learn to distribute weight equally through the entire foot, that's the so called root of the issue. All the other adjustments need to follow this first adjustment
Yeah main issue is when people grab the bar their shins are already touching and probably even start creating minor tension once the hips and glutes drop. I recommend grabbing the bar 1-2 inches away from your shins. Once you drop your glutes and hips then your knees automatically shift forward and touch the bar. Once I made this change I gained about 33pounds on my 4rm in about a week. Hope this helps someone out there
My favorite deadlift is the one where you lay flat on a bench and push the weight away from your chest I forget what it's called but that ones the best by far
Very Important: the biggest reason for this issue is because of MOBILITY. If you can’t open your hips wide enough, you can’t close the distance with the bar and point your chest up at the same time.
Absolutely! I was progressing quite well in sumo and analyzed my form last night by taking a video and I’m practically conventional with a wider stance (I prefer conventional but get a terrible shooting pain). I can’t get my back more vertical, actually I’d go as far as saying I’m bent over more in sumo than I am conventional. Doesn’t matter how many videos I watch, just can’t get more upright! Either I have ridiculously short arms or very poor hip mobility, though the latter would surprise me.
@@datguytheory how? It's just a shorter range of motion for guys it's harder because we have much longer femurs so pulling conventional can be dangerous.
Your hips are rising because you’re trying to start with your hips too low. Your body is going to get to the most efficient position to move the weight regardless of how you try to lift it. Get in the correct, high hip start position, & your body won’t have to correct it.
Thats true but mainly applies to a conventional. Sumo is like a wedge lift and if you cannot get into a wedge position and your natural position is high hips with a sumo then ditch sumo and just to conventional.
@@maxpowers4436 Anthropometry determines your start position in both the sumo & conventional deadlift. A person with a short torso & short arms can’t deadlift with a back as vertical as someone who has a long torso & long arms. If your hips are rising in any deadlift, it’s because you’re starting with your hips lower than they ought to be, & likely have your scapula behind the bar. You can deadlift 135 however you want, but load up 500 & you will only pull from the most efficient position to move weight from. That’s just how it works. Wedge yourself however you want, the bar isn’t breaking until you’ve corrected it.
@@dariusgoatland10 the only correct take in this comment section, I've seen so many people try sumo out for the first time with 135lbs on the bar and "squatting" the weight up with a super upright torso, but then as soon as they add any kind of weight their hips start shooting back as they break the floor. The majority of ppl don't have the leverages/mobility for an upright torso sumo deadlift
If you have long legs and are like a bit tall you should give a try to both of them. Sumo could be the way in the begining but that could change. Maybe you should try a variation for a month and then decide
Thank god there’s voices of reason telling this guy to stick with conventional. Don’t lift sumo. Conventional is harder but worth it. It’s protective when you have to lift heavy things. In life you aren’t always gonna be able to stand right over the load. Also, Anyone who claims it isn’t easier, really can’t even logic their way through a paper bag.
I struggled with sumos so my sister suggested to look up a video on how to do them so I watched this one and it really helped! I felt it in my booty cheeks!
A tip from the Army MFT course is when you are trying to perfect form, take a broom handle, reach behind your head and hold one end and hold the other end at about your lower back. Do a slow air squat and pay attention to the broom handle and see if your mid back is lifting it from the back of your head and lower back. Perfects form and spinal alignment. Im not a trainer but this technique showed me I was doing lifts all wrong and arching my back when I thought it was straight.
I agree with the setup and everything else, but why would you lock out your knees? Is there not a higher risk with tearing ligaments/tendons or injury from that motion? Honest question
@acer6687 hey I saw your vid on my feed. please do not ego lift that much weight without proper form. You will just hurt your future self. Watch this vid start with lower weight and build up over time with good form.
I agree. Having very large leg position and being super straight is difficult for me, even though I get more power… some pinching on the left too when wide stance..
Whenever I do sumo, I find that I can never keep my chest up and I end up pulling the bar like a conventional lift, I got a 315lb deadlift for my max doing it that way, but whenever I try to lift the bar while my chest is in the upwards position I can barely even move 185, I just don’t understand
Hard to tell without a video of your form but I originally started pulling sumo like that until I hit around low 400s. If you're pulling it with your back you either have poor mobility, weak glutes or are wedging yourself way too upright sacrificing hip position. You want to be upright with long arms and hips as high as possible sort of like a rack pull. If you aren't flexible enough with driving your knees out or if your build wont support it the hips being high enough you'll wind up completely leg pressing the weight and that's not optimal. I wound up having to do a lot of hamstring work and mobility to open up while not dropping my hips and got into a nicer position. Sumos a technical lift and takes time but pause reps will get you far.
I understand cuz I have the same prob. The reason is bc when you try to keep your chest up you accidentally straighten your back too much, it's like an arch and that's a squat form, not deadlift, especially for sumo, it feels unnatural and paintful. It depends on different body types, I can never apply the book, the wall, and the chest up method like this short. Your back must bent a little doing sumo, not straight. Instead look up for "Jamal Browners sumo deadlift" or "Justin Lee sumo deadlift" to see how they perform the exercise and you'll get the idea.
It's annoying when people think sumo and conventional are the same lift. There is a reason why some are better at sumo and some at conventional. Personally i can pull more doing sumo but only by 90 lbs.
But when i grip the bar my entire body is either too much forward or i am in squat position..i cant be so upright cuz then my hands wont reach the bar..I have only stiff bar for deadlift
The example lifter in this video starts with his hips low but as soon as he pulls the tension out and breaks the bar off the ground his hips move to a higher position. He has good technique but Sumo does not mean a low hips starting position,
Help me i have 2 shoulders that are messed up, left one is in constant pain and cracks with any movement and can get locked up and i have to undo the movement that locked the arm to fix it, and my right shoulder has a point where it will physically jump a section in my muscles where its idk but i can't make a full rotation with it and when i hit that jump in my mobility its painful as hell, and because of the left shoulder being out of place its effecting my neck now and is pinching nerves on the top of my spine and because of the pinching in my spine the bottom of my spine is being pinched and my hips are being effected by the lower spine and making them have serious pressure all the time so i have to crack my back but by cracking my back its hurting my spine which made the middle of my spine extremely weak i can't lift a empty plate without feeling seriously crushing in the middle of my spine and it hurts so much, i am 17 years old this shouldn't be happening to me yet this is a cry for help doctors don't know what is wrong with me a chiropractor made everything worse and all i hear from everyone is we can't help you, someone who has any possible idea or know anyone who might please help me im in so much pain always
Sounds like you injured them and need to let them heal instead of pushing through. Do some swimming and yoga for a while and lower weights on lifting or take a break and do resistant band training for a while
You talk like everyone have the same type of body. For some dudes, it is incredibly hard to stand in right position in conventional deadlifting. There are a lot of situations that do not is recommended or even possible doing it. The best tip for you is, study more before talking about thing you really don't know about it.
My knees are genetically fucked up and it gives me back pain every time i pull conventional, i've recently started trying sumo and it's almost completely gotten rid of the pain
@@GregVining you're saying that a sumo lift is a practical application outside of the gym? That was pretty hilarious to imagine. Thank you for the laugh.
@@tpipandpop4242 no, he's struggling and wants to know how to better service his man as he is not a good enough gay right now. he wants to be a better gay and has turned to the internet to satisfy his desire to be a better gay
The physical reason people keep arching is because all their weight is in their heels. Learn to distribute weight equally through the entire foot, that's the so called root of the issue. All the other adjustments need to follow this first adjustment
will I be able to do more weight with that? I feel like it’s easier to do it with heels
Barbell over the center of the foot is the balanced way to go. On the heels you are not going to be stable.
Yeah main issue is when people grab the bar their shins are already touching and probably even start creating minor tension once the hips and glutes drop. I recommend grabbing the bar 1-2 inches away from your shins. Once you drop your glutes and hips then your knees automatically shift forward and touch the bar. Once I made this change I gained about 33pounds on my 4rm in about a week. Hope this helps someone out there
@@lebajoamothepu2660 do you mean keeping a distance between shins and the bar? isnt that what creates the exact problem?
Thanks for showing how to do it properly. My only complaint is no one explains how to do the descent.
Thankyou for sharing you're TRAINING KNOWLEDGE and step by step instructions for a good lift.
Easier said than done.
Yea I can't even get into that position due to my anatomy so.
Only Asians have that kind of hip mobility.
Alternate title: how to perfect cheating
My favorite deadlift is the one where you lay flat on a bench and push the weight away from your chest I forget what it's called but that ones the best by far
🤪
I think that's called a deadpush.
My favorite one is where you lay on the ground and push the earth down
That's called a squat
😂😂😂😂
how to sumo deadlift : don't sumo deadlift, do conventional.
Very Important: the biggest reason for this issue is because of MOBILITY. If you can’t open your hips wide enough, you can’t close the distance with the bar and point your chest up at the same time.
Absolutely! I was progressing quite well in sumo and analyzed my form last night by taking a video and I’m practically conventional with a wider stance (I prefer conventional but get a terrible shooting pain). I can’t get my back more vertical, actually I’d go as far as saying I’m bent over more in sumo than I am conventional. Doesn’t matter how many videos I watch, just can’t get more upright! Either I have ridiculously short arms or very poor hip mobility, though the latter would surprise me.
I've never done summo. I think I'm going to start incorporating them into my workout. Thanks for the tip. Love this channel
Sumo isn’t real
@@jencedever2990 just because cbum said it doesn't count doesn't mean he's right
@@Greeks332it doesn’t count
@@datguytheory how? It's just a shorter range of motion for guys it's harder because we have much longer femurs so pulling conventional can be dangerous.
@@Greeks332 lol i'm pretty sure he was just joking about it being cheating
Your hips are rising because you’re trying to start with your hips too low. Your body is going to get to the most efficient position to move the weight regardless of how you try to lift it. Get in the correct, high hip start position, & your body won’t have to correct it.
Sounds smart
Thats true but mainly applies to a conventional. Sumo is like a wedge lift and if you cannot get into a wedge position and your natural position is high hips with a sumo then ditch sumo and just to conventional.
@@maxpowers4436 Anthropometry determines your start position in both the sumo & conventional deadlift. A person with a short torso & short arms can’t deadlift with a back as vertical as someone who has a long torso & long arms.
If your hips are rising in any deadlift, it’s because you’re starting with your hips lower than they ought to be, & likely have your scapula behind the bar. You can deadlift 135 however you want, but load up 500 & you will only pull from the most efficient position to move weight from. That’s just how it works. Wedge yourself however you want, the bar isn’t breaking until you’ve corrected it.
@@dariusgoatland10 the only correct take in this comment section, I've seen so many people try sumo out for the first time with 135lbs on the bar and "squatting" the weight up with a super upright torso, but then as soon as they add any kind of weight their hips start shooting back as they break the floor.
The majority of ppl don't have the leverages/mobility for an upright torso sumo deadlift
@@samthelad4313 Squat U has some very poorly made videos
why is the wall glass? Are you claustrophobic?
Interesting glass wall and book illustrations.
Friend recommended doing this cause my legs are long so I struggle with regular deadlifts
Same thing to me. It is incredibly hard for me to doing regular deadlift, because I can't stay in the right position.
i have super long legs being 6ft3 and extremely stiff muscles. Just keep practicing. After a month it feels normal
If you have long legs and are like a bit tall you should give a try to both of them. Sumo could be the way in the begining but that could change. Maybe you should try a variation for a month and then decide
Thank god there’s voices of reason telling this guy to stick with conventional. Don’t lift sumo. Conventional is harder but worth it. It’s protective when you have to lift heavy things. In life you aren’t always gonna be able to stand right over the load.
Also, Anyone who claims it isn’t easier, really can’t even logic their way through a paper bag.
Same, and my hamstrings are extremly small. Making my back bend.
I struggled with sumos so my sister suggested to look up a video on how to do them so I watched this one and it really helped! I felt it in my booty cheeks!
Sumo is cheating I well die before I do a goofy ass stance and lift that way 😤 absolutely not
3 months trying to get this right. It's frustrating ngl
Man this channel is so underrated! Thx for the great content
Is it normal, when doing it this way, to feel sore in my hamstrings and a little in my glutes the next day?
A tip from the Army MFT course is when you are trying to perfect form, take a broom handle, reach behind your head and hold one end and hold the other end at about your lower back. Do a slow air squat and pay attention to the broom handle and see if your mid back is lifting it from the back of your head and lower back. Perfects form and spinal alignment. Im not a trainer but this technique showed me I was doing lifts all wrong and arching my back when I thought it was straight.
A video of the conventional?
I agree with the setup and everything else, but why would you lock out your knees? Is there not a higher risk with tearing ligaments/tendons or injury from that motion? Honest question
Should you control the negative or drop the weight after lifting?
The example is wrong yes. But you are squatting.
Sumo dead’s aren’t real dead’s. Conventional for life
Do it with a hex bar way easier to keep hips forward
also make sure you straighten your rotated arm before you lift or you might tear your bicep
Yet another reason not to alternate your grip.
I guess you could say I'm an open book
@acer6687 hey I saw your vid on my feed. please do not ego lift that much weight without proper form. You will just hurt your future self. Watch this vid start with lower weight and build up over time with good form.
I hear only Beta’s pull Sumo
i feel like this position can't be done for everyone depending on genetics , i mean your torso/legs ratio ect
I agree.
Having very large leg position and being super straight is difficult for me, even though I get more power… some pinching on the left too when wide stance..
Whenever I do sumo, I find that I can never keep my chest up and I end up pulling the bar like a conventional lift, I got a 315lb deadlift for my max doing it that way, but whenever I try to lift the bar while my chest is in the upwards position I can barely even move 185, I just don’t understand
Hard to tell without a video of your form but I originally started pulling sumo like that until I hit around low 400s. If you're pulling it with your back you either have poor mobility, weak glutes or are wedging yourself way too upright sacrificing hip position. You want to be upright with long arms and hips as high as possible sort of like a rack pull. If you aren't flexible enough with driving your knees out or if your build wont support it the hips being high enough you'll wind up completely leg pressing the weight and that's not optimal. I wound up having to do a lot of hamstring work and mobility to open up while not dropping my hips and got into a nicer position. Sumos a technical lift and takes time but pause reps will get you far.
I understand cuz I have the same prob. The reason is bc when you try to keep your chest up you accidentally straighten your back too much, it's like an arch and that's a squat form, not deadlift, especially for sumo, it feels unnatural and paintful. It depends on different body types, I can never apply the book, the wall, and the chest up method like this short. Your back must bent a little doing sumo, not straight.
Instead look up for "Jamal Browners sumo deadlift" or "Justin Lee sumo deadlift" to see how they perform the exercise and you'll get the idea.
Great video 📸👍 thank you
Should we incorporate sumo in leg day?
Backday
It's annoying when people think sumo and conventional are the same lift. There is a reason why some are better at sumo and some at conventional.
Personally i can pull more doing sumo but only by 90 lbs.
That’s not even perfect form
what if you're not asian?
I don’t know why this is even legitimate considering it’s shorter in ROM than conventional.
But when i grip the bar my entire body is either too much forward or i am in squat position..i cant be so upright cuz then my hands wont reach the bar..I have only stiff bar for deadlift
The example lifter in this video starts with his hips low but as soon as he pulls the tension out and breaks the bar off the ground his hips move to a higher position. He has good technique but Sumo does not mean a low hips starting position,
with the way the bar bends on a deadlift bar. It could look like the hips rise too much. That's why everyone keeps recording side shots.
decreasing the moment arm for the back would increase the moment arm for the thighs...
First step: put your legs between your arms
Can’t able to pull 1 rep , my back is so hurt , but another can Able to pull
I have a really really similar sumo deadlift like you
How about a semi-sumo stance, Coach?
You want your legs to go... Uh... Through your arms?
@@icedragon9097 i think they mean standing on top of a semi, practicing sumo wrestling
ok buy this doesnt make sens sorry
The kid was just doing a wide stance conventional pull
The first tip is wrong if you have stronger lats than legs
no sumo
If I do as mentioned, i get a feeling of discomfort and hernia
Thank you for the good explanation.
Sumo lol
NO
Just don’t do it simple 😂
I know you're smart because this all seems so easy. 👏
Cat arched back is best. 😏
how come i feel it more on my thighs
For a good mental cue, just imagine doing a leg press. The sumo is all legs.
Not really. It engages the core and back still.
Help me i have 2 shoulders that are messed up, left one is in constant pain and cracks with any movement and can get locked up and i have to undo the movement that locked the arm to fix it, and my right shoulder has a point where it will physically jump a section in my muscles where its idk but i can't make a full rotation with it and when i hit that jump in my mobility its painful as hell, and because of the left shoulder being out of place its effecting my neck now and is pinching nerves on the top of my spine and because of the pinching in my spine the bottom of my spine is being pinched and my hips are being effected by the lower spine and making them have serious pressure all the time so i have to crack my back but by cracking my back its hurting my spine which made the middle of my spine extremely weak i can't lift a empty plate without feeling seriously crushing in the middle of my spine and it hurts so much, i am 17 years old this shouldn't be happening to me yet this is a cry for help doctors don't know what is wrong with me a chiropractor made everything worse and all i hear from everyone is we can't help you, someone who has any possible idea or know anyone who might please help me im in so much pain always
Sounds like you injured them and need to let them heal instead of pushing through. Do some swimming and yoga for a while and lower weights on lifting or take a break and do resistant band training for a while
@@Mermaid123 I let it heal for a year and a half it all grew back weird
great advice!
Open the book, got it
thanks daddy
Thank you this is the only tutorial that actually made sense to me.
Doing my last set as we speak, first time sumo, let's goo.....
Thanks
Yea but how do you actually deadlift?
Excellent thank you for these tips!
🙏🙏🙏👏👏🙂
🤢
Nice information 💪
Nice bro🔥🔥🔥
my man dropping some e's
wrong
step 1 is: enter cheatcode
🤣🤣🤣
Useful
never forget
Sumo is Cheating 👍
Conventional is gay
0:00 thx
This helps a lot because my hips and chest were out of position on my most recent PR lift..
Thanks
Perfect timing, thanks
Damn tysm!!!
Good stuff🔥🔥
I don’t know why this is even legitimate considering it’s shorter in ROM than conventional.
Tldr, this guy wants you to have no ROM
Sumo is cheating, it sucks
First step: bring your feet in line with your shoulders and don’t do sumo
Being sexually aroused by men is the key to sumo
#Howtobegay
How to cheat ?
How to perfect sumo : Do Conventional
Best tips is to not sumo
Nah cause sumo emphazise on different muscles than the standard deadlift so both are good options
You talk like everyone have the same type of body. For some dudes, it is incredibly hard to stand in right position in conventional deadlifting. There are a lot of situations that do not is recommended or even possible doing it. The best tip for you is, study more before talking about thing you really don't know about it.
I hate sumo deadlift!!!! >_
How to sumo deadlift:
1. Don't.
cool story bro
Sounds like someone can’t pull as much as sumo lifters 😢
My knees are genetically fucked up and it gives me back pain every time i pull conventional, i've recently started trying sumo and it's almost completely gotten rid of the pain
@@icedragon9097yes exactly. Same for me
Step 1: don’t do sumo
New title how to be gay
F sumo
bozo
Bozo
@@whizma4636sumo is for betas and short guys that want to make themselves shorter
@@EG-no9ns sumo is for betas and short guys that want to make themselves shorter
@@Rileyed that’s not true. The actual biggest and literally strongest men in the world do conventional
The perfect sumo is easy. Don't. Do conventional because you are there to lift. You're welcome.
What other heavy thing are you ever gonna pick up off the ground in a conventional stance, besides a barbell???
@@GregVining you're saying that a sumo lift is a practical application outside of the gym? That was pretty hilarious to imagine. Thank you for the laugh.
Way to avoid the question
@@oddson2975 How do you lift a heavy box off the ground?
@@km-kx3te all back, baby. Momma didn't raise no wuss.
How to be a better gay
I'm guessing you know all about that
@@tpipandpop4242 no, he's struggling and wants to know how to better service his man as he is not a good enough gay right now. he wants to be a better gay and has turned to the internet to satisfy his desire to be a better gay
How to sumo deadlift: Don’t
@balancehealthyfitness