SUMO PR!

WARM UP

bird dog

dead bug

fire hydrant

***I did some variations of these based on the ones I saw in Stefi Cohen's sumo video. The video is at the bottom of the post.***

••••••••••

MAIN LIFT

SUMO DEADS:

135lb x5

***Made some adjustments to form, put shoes on***

135lb x5

145lb x3

165lb x1

185lb x1

205lb x1

215lb x1

215lb x1 (I thought I had loaded 225lb)

225lb x1

SUPPLEMENTAL LIFT

RACK PULLS (knee height):

(185lb x10) 2x

••••••••••

ACCESSORIES

BARBELL REVERSE LUNGE:

Bar x10 ea leg

55lb x8 each

65lb x6 each

••••••••••

A sweet little PR to boost my mood today! I'm not terribly familiar with sumo; I've only done it a handful of times. I know that it's easier on my low back, but I was worried that I wouldn't have a lot of power through my hips. I'm pleased with how they felt today. I watched some videos on technique and I'm almost certain that's why they never felt quite "right" to me - my stance was simply too wide. I played around with the form for the first 10 reps and found a solid position that seemed to offer the most power for me. I had intended going barefoot (as I usually do), however, that stinking red carpet makes a wide stance slippery. I trudged back upstairs, got my Vans, and laced up. It was fine from there on out. 

I watched a video the other day on the barbell reverse lunge and decided I would start throwing that in. I opted for no knee sleeves, but I think next time they'll have to be worn. The weight was fairly light today; any heavier and things are going to get ugly there. 

There are a myriad of different videos for sumo and most are more than adequate for nailing your form. I've embedded the Stefi Cohen video because, number one, she's a beast, and number two, it shows the warm ups. 

SUMO TECHNIQUE WITH STEFI COHEN