A max effort deadlift takes between 12-14 days to recover from. Also, you can pull conventional every week, but should limit your sumo pulls to every other week.. at most.https://twitter.com/brandi_soccer/status/972719902745227269 …
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The conventional deadlift is the best Main Accessory movement for sumo stance, but sumo pulls are not necessarily the best Main Accessory movement for conventional pullers.
For every inch you can bring your shoulders in closer to being behind the bar, you will add ~15+ pounds to your deadlift. This is why mobility is so important.
If you deadlift with all bumper weights, when your gym has metal plates, you're automatically a beta.
If you're failing off the floor you probably need more leg drive and hip strength. (Very generalized. Could be different from athlete to athlete.)
If this is true for you, add in speed deadlifts 6x3 @ 60%; 7x2 @ 65%. Banded or chains if available. Try adding in some trap bar deadlifts for the hip strength.
Box squats both back and front squat are also great for hip strength. Be sure to focus on driving up off the box and not swinging your chest forward to use momentum. Completely defeats the purpose of the movement. Again, bands and chains.
Another common reason for failing off the floor is poor positioning. Your chest is probably pointed towards the ground, putting all of the weight on your lower back. It could be you just need more over all strength.
If your hips shoot up before the weight leaves the floor you either started with your hips too low or you have a weak posterior chain. 9/10 it's the latter
The easiest way to find your starting postion is to do 4-6sec eccentrics. Your body is incredibly smart. It will automatically readjust and you will be precisely in your starting position at the end of the movement.
Be sure to break at the hips first, pushing your ass back. We want the weight on your glutes and hamstrings much more than your lower back. Lower back will still be user thou
The deadlift is a push, not a pull. This is a leverage movement.
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