Post by gopostal42 on Sept 16, 2006 15:33:33 GMT -5
thought this was a good question and a great answer on how to create flexibility to pull sumo.
8/1/2006 6:47:27 AM - dave walker
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To Marc Bartley , great demo video of the sumo DL .Do you do any specific stretches to get your hips more flexible , I cant seem to pull myself down far enough to keep a good arch when I pull like this , my ass stay too high . Do you ever use the hook grip for your DL's?I had to switch about a year and a half ago because I was windmilling so bad I developed a large imbalance in just about every muscle on might right side(undergrip side).Keep the vid clips coming , so much easier to pick up an exercise by seeing it rather than reading about it .
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Dave,
I have a basic 10-15 minutes stretching routine I do that includes three or four forced stretch moves for the hams,low back hams and outer hip/adductor/hip flexor.Basically, a straight pull back, over to the side like a chiropractor would do to crack you lower back and then abduction or pulling my leg out to the side. I then do hip flexor stretches on a bench with one leg off and held at 90 degrees while I push the other leg down the bench while keeping my upper body arched and upright. I will do a lying cobra type move with my feet spread. This usually gets me ready. I see a deep tissue massage therapist who works on my flexors, obliques and ab which are also heavy contributors to poor flexiblility. You can also use a three box and force your way down when pulling light for speed.Believe it or not, this will make you get to the bar,do it for three weeks and then pull off the floor.You should at least be alittle more flexible just from this. Pull the knees outward when going towards the bar and keep the knees behind the bar as much as you can.Rake the bar up ypur legs.
I have tried the hook grip but I have hobbit thumbs aand can not make a good lock on the real heavy weight. What I do now and it should be on the video is hang it in my fingertips.This seems to lock my hands in better and has made a substantional difference in my grip problems.
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Hobbits have feelings too,
Marc Bartley
asp.elitefts.com/qa/default.asp?qid=44717&tid=93
8/1/2006 6:47:27 AM - dave walker
--------------------------------------------------------------------------------
To Marc Bartley , great demo video of the sumo DL .Do you do any specific stretches to get your hips more flexible , I cant seem to pull myself down far enough to keep a good arch when I pull like this , my ass stay too high . Do you ever use the hook grip for your DL's?I had to switch about a year and a half ago because I was windmilling so bad I developed a large imbalance in just about every muscle on might right side(undergrip side).Keep the vid clips coming , so much easier to pick up an exercise by seeing it rather than reading about it .
--------------------------------------------------------------------------------
Dave,
I have a basic 10-15 minutes stretching routine I do that includes three or four forced stretch moves for the hams,low back hams and outer hip/adductor/hip flexor.Basically, a straight pull back, over to the side like a chiropractor would do to crack you lower back and then abduction or pulling my leg out to the side. I then do hip flexor stretches on a bench with one leg off and held at 90 degrees while I push the other leg down the bench while keeping my upper body arched and upright. I will do a lying cobra type move with my feet spread. This usually gets me ready. I see a deep tissue massage therapist who works on my flexors, obliques and ab which are also heavy contributors to poor flexiblility. You can also use a three box and force your way down when pulling light for speed.Believe it or not, this will make you get to the bar,do it for three weeks and then pull off the floor.You should at least be alittle more flexible just from this. Pull the knees outward when going towards the bar and keep the knees behind the bar as much as you can.Rake the bar up ypur legs.
I have tried the hook grip but I have hobbit thumbs aand can not make a good lock on the real heavy weight. What I do now and it should be on the video is hang it in my fingertips.This seems to lock my hands in better and has made a substantional difference in my grip problems.
--------------------------------------------------------------------------------
Hobbits have feelings too,
Marc Bartley
asp.elitefts.com/qa/default.asp?qid=44717&tid=93
