Here's my first time ever pulling sumo a few months ago. Typically you will fail sumo off the floor, notice how slow I am with a weight that should be easy for me.pic.twitter.com/6yLs7ScW2L
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My issue on this video is really two things: lack of hip mobility and lack of speed work. I've only conventional pulled since I started lifting. I believe all lifters should do this for their first 2-3yrs of lifting to learn leverages.
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My hips are way back and I'm basically conventional pulling this in a weird hybrid stance. Getting your hips open and over the bar is going to be ideal. Secondly, I'm lacking explosive leg drive. Speed work is needed. This is typical for most lifters. Chains, Bands, Raw
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I also see a lot of small details: Toes coming off the floor = not gripping the floor and establishing a base. Weight shifting back and forth means more single leg and stability work is need. Hips shoot up meaning more posterior work. (You probably need this too)
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Here's an old squat video and my old form that took forever to correct.pic.twitter.com/0VuMGEeATq
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Since I'm leg dominate, I've doubles down on posterior work. Posterior helps both your squat, bench and deadlift, so it makes sense right? In order to recruit more glutes and hamstrings, I was trying to squat super wide, with my feet pointed way out.
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Again, hip mobility was lacking and causing the bar to drift out. You can see the weight shift out onto my toes on each rep. My glutes were not strong enough to hold the poorly leverages weight, so everything is falling on my lower back.
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Since then, I've moved my feet in a bit and pointed my toes only *slightly* outwards. I'm still exerternally rotating and "screwing" my feet outwards as a lift

I'm now recruiting more quads.Show this thread -
My ass shoots up, especially at the end. My posterior just could not hold the weight because my leverages were poor. Now I'm evenly distributing the weight on my legs and my bar path is staying in line: heels
knees
shoulders all line up. The weight of off my backShow this thread -
Even though these look easy, I remeber this workout being hell. I was so worn out because my back was doing so much work. I was leaking all of my energy. Work that was meant to be done on my legs, was being done on my lower back, just to keep the bar up.
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Also I would add that your KNEES may be out of line with your heels and the barbell (shoulders) this just happens to be my leverages. The important thing is to keep the barbell over your heels or mid foot. You want a solid base to push out of the hole.
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Here is some benching at the end of workout with Zach. My bench has always been my weakest lift. Largely due to poor technique.pic.twitter.com/Xgn4MsVg1p
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On this specific day I had to best upper back arch I've ever had. This was achieved by stretching my quads and tucking my traps into the bench. With my traps tucked and quad stretched, I was able to get my feet back further than usual and create a lot of tension and arch.
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Secondly I finally had my wrist structure correct. They are slightly bent, shifting the barbell weight from my front Delts, to my Lats. This is the largest mistake I see in most benchers. Tucking your elbows and slightly benching your wrist is a must.
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You want the weight on your lats, both for shoulder safety and.. well the lats are much larger than your Delts.
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