Sumo DL check: 245x5 (weaksauce)

[mgil]

I'm gaining strength in my lower back and cleaning up form. I've gotten some great feedback on these trading for nudes, but wanted to see if anyone else saw some form clean up I could do.

[fishwife]

But we don't get nudes? What are we, second-class citizens?

EDIT: Oh, apparently there's a rule against it. Lame.

[KDW]

Back extension looks good. Only thing to drill now is keeping the bar on the shins as you initiate the movement. Don't allow separation. You may have to slow the push off the floor down a little to get it right. Now is the time to drill it as your train back up to your previous weights and the weights are not as challenging.

[fishwife]

I've never deadlifted competitively, but I used to sumo a lot back in the day, so whatever it's worth:

You're raising your hips before you really start the pull, and your lower body extension is getting ahead of the rest of you on some of those reps.

I think KDW has a good suggestion re: making yourself keep the bar on the shins. Focusing on doing that should help.

And with either sumo or conventional, I find visualizing the lift as standing up with the bar rather than thinking of it as a pull keeps my body more coordinated and the bar path more efficient.

Oh, also, with sumo, cueing oneself to pull the knees apart at the beginning of the movement helps a lot.

[mgil]

Thank you!

Will definitely work on keeping the bar against the legs.

I'm trying to minimize the hip movement. I've got some advanced (actually diagnosed) stenosis and at one point fractured a vertebra (unknowingly). I've been struggling with getting lower back extension and not getting it done with the hips at pull height.

Definitely a constant battle.

[mgil]

Update with 275x5 taking prior notes in mind:

Set 1


Set 5


I can tell that my upper back wasn't in the extension I would have wanted by set 5, but it still seems to be decent.

[fishwife]

Those look good. Loss of extension in the upper back on set 5 is still well within what is safe, plus 5 sets is a lot.