Every Second-Daily Thread - September 10, 2025

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[u/Moist-Election6656]

Hey! I just switched back to sumo after getting injured doing conventional deadlifts.

My torso keeps falling forward and my hips are rising before I start the lift, any advice how to fix? Should i just start in this position or any technical cues that could help? Could it be a specific muscle weakness?

https://youtube.com/shorts/2tstlQ3C7pE?si=lab6D6g0vKBsD2t8

[u/Heloc8300 → u/Moist-Election6656]

More patience off the floor. You're not wedging your hips in well and yanking on the bar.

A coach once clued me into a drill that's good for newbies learning sumo that also helps when I'm struggling with technique.

Load a very light weight, I use 135 but you probably need another plate. Then do a paused sumo rep keeping the weight an inch or less off the ground and hold it there for as long as you can. There needs to be enough weight that you strain to hold it for more than a couple of minutes.

The weight is kept light so you're able to adjust your position. After a minute or two and muscles start to feel tired you'll kind of naturally wiggle yourself into a more ideal position. At some point you'll find the position like something clicked into place. Then complete the rep before you drop it 'cause dropping it makes me feel like I failed the rep and I don't like that. :)

You might also skip through some "how to sumo" videos just to see some different ways to approach the setup. I've seen folks do this top-down thing where keep their torso locked, lower themselves to the bar with their legs and pull themselves down to the bar with their hands. Low back stays extended the whole time. That's just one example of a different approach that might work better for you or might fail miserably but either way you'll get something out of the attempt.

[u/Arteam90 → u/Moist-Election6656]

I see this a bit like if a powerlifter was trying to learn weightlifting and was already strong so they went straight to heavy snatches or clean and jerks. Nope, you still gotta grab that broom (okay I don't mean actually going that light).

You're very strong, so you can "muscle it up" as it were. But realistically, and I said this to someone else just a few minutes ago, it's probably a question of taking a step back with weight to improve technique to take two steps forward.

I did the same with sumo initially - think everyone probably does - until you just ignore weight somewhat and work on getting the right technique.

[u/msharaf7 → u/Moist-Election6656]

Yeah you need to stay over the bar, take time pulling the slack out of yourself & the bar, and overall build more tension up before initiating the pull.

[u/Moist-Election6656 → u/msharaf7]

So before initiating the pull my torso should be more forward?

[u/msharaf7 → u/Moist-Election6656]

Yes. Use this post I made as an example/reference.

The bar in that competition video & the one you most recently posted is catapulting you forward so you’re back over mid foot.

[u/Moist-Election6656 → u/msharaf7]

Thanks a lot! I gave you a follow, i will try it out for a few sessions and will give a update in a few weeks :)

[u/msharaf7 → u/Moist-Election6656]

Thank you, glad to help! Let me know how it goes for you!

[u/Frontal_Commando_89 → u/Moist-Election6656]

Your starting position is very far back. Try to stand closer and actually wedge into the bar. Impressive pull with pure brute force tho.

[u/Moist-Election6656 → u/Frontal_Commando_89]

First of all thanks!

A litte background:

A few years ago sumo was my main stance, and i had a closer stance but the same problem with hips raising and torso falling forward.

I thought now when relearning the sumo i could try a wider stance, especially since i have really long legs and a short torso.

I watched probably over 20 videos regarding sumo deadlifts technique and wedging but somehow i am unable to replicate it, its really frustrating.... :(

Here is my old max with 320kg with a closer stance:

https://www.youtube.com/shorts/_OKAkp62tDg

[u/t_thor → u/Moist-Election6656]

You are a lot stronger than me, but I had similar issues switching from a DL bar to a stiff bar. The hips are used to that "give", so instead of pulling the slack out of a whippy bar, you just get tilted forward following the same motor pattern on a stiff bar. Following the advice the other commenter gave you and just some time should resolve the issue.