"Can I try sumo?"

I think this is one of the top 3 questions I get as a coach. And in most cases I'm more than happy to get that ball rolling with them, even if they never pull sumo in competition, it can make them better.

One of my go-to's for teaching the sumo deadlift is the chair deadlift. It does two things- (1) provides support and a point of reference with the chair or box. And (2) an easy way to build a lifter's hips, even if they never end up pulling sumo.

So coaching points regarding the chair deadlift...

  • Start with a high box. This not to be done anywhere near parallel. Think about the last high squat you saw on IG- about that height.
  • Get your feet set as if you were going to pull, but sit on the box and relax your body.

Now we can start...

  1. Start to put pressure on your feet as if you're going to stand up (take some bodyweight off the box).
  2. Grab the bar with your normal deadlift grip.
  3. Use the weight of the bar and the pressure on your feet to get tension in your hips.
  4. Big air. Arch hard through your mid back picking the bar up off the floor.
  5. Traditionally Lou would have guys return the bar to the floor. Arch it back up. And do that one more time. (This is a useful exercise in and of itself so consider trying it.)
  6. Once you have arched the bar up (think "big chest" or "proud chest"), hold the bar for a quick 2 count, then stand up HIPS FIRST off the box.
  7. If you're rocking forward, the weight is too heavy for you. (Hips aren't strong enough, quads taking over.)

Week 1

[youtube=http://www.youtube.com/watch?v=MVd7by03j4E]

This is the first time I had Ryan do these. They weren't great, but I've seen a lot worse. He rushed a bit, and had his upper body way to far over the bar. So the corrections for week 2 were arch harder, hold more tension. You can see by the second video he did a nice job with that and will continue to improve.

Week 2

[youtube=http://youtu.be/WFK1tNDRl5g]

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