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Narrow stance sumo

Posted: Mon Nov 17, 2014 12:37 pm
by KenDowns
So I tried this stance for the first time Saturday.

Background: Lifetime 1RM is 465. Did not work out for 4 months (!) and last month could not get 405 off the ground. This is 425. What amazed me after the pull was how natural it felt, and how it did not drain me the way conventional deads always have.

Re: Narrow stance sumo

Posted: Mon Nov 17, 2014 4:47 pm
by Proper Knob
Funnily enough, after following this thread I tried out some sumo deads, one with a narrower stance, for the first time in a long time tonight. The narrower stance felt awkward to me, probably because I'd never done it before, whereas the sumo deads felt good, albeit with straps. I have a slight nagging lat issue at the moment, which was flaring up slightly during my conventional sets yet not my sumo sets. In the spirit of this thread it might be time to give the sumo stance a go again.

Re: Narrow stance sumo

Posted: Mon Nov 17, 2014 7:06 pm
by Matt Z
What's with the wooden blocks under the barbell? How far off the ground are the plates?

Re: Narrow stance sumo

Posted: Tue Nov 18, 2014 11:39 am
by KenDowns
Matt, Doc asked the same question some time ago.

the blocks are to prevent me dropping the bar onto the garage's concrete slab. to eliminate the blocks I'd have to build a platform to absorb the shock which I haven't gotten around to.

The center of the bar is exactly 9 inches high with the blocks - regulation competition height. So no I ain't cheatin'

Re: Narrow stance sumo

Posted: Tue Nov 18, 2014 6:22 pm
by jeremy8c
Not bad! I thought the blocks were some sort of deficit deadlift move or something.

Re: Narrow stance sumo

Posted: Tue Nov 18, 2014 7:35 pm
by KenDowns
Put more 2x4's under the blocks for rack pulls, put some boards under your feet for deficit.

Speaking of which, deficit max triple attempt is in 2 weeks...

Re: Narrow stance sumo

Posted: Sun Nov 23, 2014 1:29 am
by Crow
@ Ken

You probably know this already?

Re: Narrow stance sumo

Posted: Mon Nov 24, 2014 9:53 am
by KenDowns
Crow, had not seen that video or that site before.

He said that Ed Coan would actually sacrifice some of his strength off the floor to get an easier lockout. For me though I get it off the floor easier with my feet a bit spread.

It's probably too soon for me to analyze, i'm just experimenting for 2 weeks now.

The largest problem I have now is getting my hands even. I missed 450, which came off the floor fast, but my hands were uneven and I had to dump the bar. Bummer.