Warmup:
6 minutes Turkish getups
35lb KB right hand
25lb KB left hand!!
Shoulder felt solid here. I was able to hold the KB steady without shaking. No hurting. I've eliminted holding the weight overhead as a problem I think. Pushing=Pain, but holding weight with an active shoulder overhead is good!!
Workout:
Sumo Deadlift
95lb x10, 115lb x10, 135lb x10, 155 x3
Sumo Deadlift
95lb x10, 115lb x10, 135lb x10, 155 x3
Tabata Mashup:
Chinups & Pushups
79 total
Tabata Situps
14 Total
I've never done Sumo Deadlifts before. I guess this is a good start. I think my butt is a little high in these pictures. It's like I'm lifting my butt up and not bringing it in in time. Thoughts?
4 comments:
adrienne, i've always thought your butt was too high. just my $.02
Same to you Jeff.. you should really work on it.
Butt high and shoulders way forward of the bar.
A slight knee bend/hip tuck with strong AB flexion is needed right before the pull.
The core should be activated before you drive with the legs.
I need to put up a coaching video...we will continue to work this.
135x10 is a solid effort!
This is a uncommon, but logical mistake with the sumo deadlift.
The common mistake we've all made when we first start with the deadlift is placing our butts too low and trying to create leg drive on the bar. This takes our scapulas or knees out of position, musses the center of gravity, and ends up leading to a host of badness we eventually must correct.
The sumo deadlift on the other hand is designed so a low-butt position, and leg drive on the bar, is expressly desired. It shifts the exercise from being one of the back to being one of the back and the quads, hams, ect... Your pictures show that you're still using the standard deadlift butt position, but the dynamics of the lift have changed dramatically.
As always Jerry is the final word on advice, the knee tuck will get your but closer to where it needs to be. I would add that you should think of this more as what Greg Everett taught us, the "olympic squat", a hips open starting position. Any way you slice it 135 X 10 is a lot of weight. My math may be off, but that's something like 1,350 pounds total.
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