Good things come in 3s
- Thread starter reiyushin
- Start date
I know that feeling... I seem to sit comfortably between 96 and 08 at the moment.
But I can't lift like you.
You'd butcher me in the oly lifts though
Up until 7 months ago I preferred conventional, sumo very slightly suits my body type better but the main factor was it puts less strain on my back
Your legs don't have to be too wide to pull "sumo" all my pulls in this training cycle have been done with my shins about an inch and a half inside the rings
Man of Honour
It is dependent on physiology. Some people are able to generate more power that way. It is to do with limb/body length, as well as how stable and how much power you can generate without compromising form.
Sumo Ratios
1. Secure a tape measure to the wall with the zero end at the floor. Make sure the metric side (centimeters) is what you are using.
2. Stand with your back against the wall. Measure from the top of your shoulder to the floor. This will give you your total body measurement.
3. With a straight arm and your hand in a fist, measure from the top of your shoulder to the middle of your fist. This is your total arm length.
4. Raise your thigh to determine where your thigh rotates into your pelvis. Once located, lower your leg to the floor and measure from the top of the shoulder to this point. This is your trunk length. Also, subtract this measurement from your total body measurement to give you your lower body length.
Record these measurements and perform the following calculations:
1. Divide "trunk length" by "arm length".
2. Divide "trunk length" by "lower body length".
The resultant numbers will tell you the following:
1. Arm to trunk length ratio. Example: If your trunk is 50 cm and your arm is 65 cm, divide 65 into 50=0.77. This indicates that your trunk is 77% of your arm length or that your arm is 23% longer than your trunk.
2. Trunk to lower body length ratio.
These numbers will help you determine which method, conventional or sumo, will allow you to lift the most weight by biomechanical standards.
CONVENTIONAL
If your trunk to arm ratio is less than 0.82 and your trunk to lower body length is less than 0.55, you should consider the conventional style. With your arms longer than your trunk, you'll finish the pull with the bar below your hip joint. This finishing position indicates that the initial starting position of your trunk (trunk angle) will be larger (more upright). This would indicate more activity from the quads as well as the hamstrings and glutes. A more upright trunk angle will also create a larger knee angle at the starting position, making the shift of the shoulders, knee, and hip more uniform-that is, they rotate in a biomechanically correct sequence.
SUMO
If your ratios are larger than 0.82 and 0.55, the initial starting angle of your trunk would be smaller (more inclined) and will therefore position you in a biomechanically ineffecient position. With your trunk more inclined, the activity of your trunk and hip extension muscles will have to follow a different, more inefficient pattern. This will basically result in increased activity from your hamstrings and glutes and decreased activity from the quads. This will also increase stress on your erectors and particularly the lower back and could cause rounding of your upper back. The solution would be sumo.
1. Secure a tape measure to the wall with the zero end at the floor. Make sure the metric side (centimeters) is what you are using.
2. Stand with your back against the wall. Measure from the top of your shoulder to the floor. This will give you your total body measurement.
3. With a straight arm and your hand in a fist, measure from the top of your shoulder to the middle of your fist. This is your total arm length.
4. Raise your thigh to determine where your thigh rotates into your pelvis. Once located, lower your leg to the floor and measure from the top of the shoulder to this point. This is your trunk length. Also, subtract this measurement from your total body measurement to give you your lower body length.
Record these measurements and perform the following calculations:
1. Divide "trunk length" by "arm length".
2. Divide "trunk length" by "lower body length".
The resultant numbers will tell you the following:
1. Arm to trunk length ratio. Example: If your trunk is 50 cm and your arm is 65 cm, divide 65 into 50=0.77. This indicates that your trunk is 77% of your arm length or that your arm is 23% longer than your trunk.
2. Trunk to lower body length ratio.
These numbers will help you determine which method, conventional or sumo, will allow you to lift the most weight by biomechanical standards.
CONVENTIONAL
If your trunk to arm ratio is less than 0.82 and your trunk to lower body length is less than 0.55, you should consider the conventional style. With your arms longer than your trunk, you'll finish the pull with the bar below your hip joint. This finishing position indicates that the initial starting position of your trunk (trunk angle) will be larger (more upright). This would indicate more activity from the quads as well as the hamstrings and glutes. A more upright trunk angle will also create a larger knee angle at the starting position, making the shift of the shoulders, knee, and hip more uniform-that is, they rotate in a biomechanically correct sequence.
SUMO
If your ratios are larger than 0.82 and 0.55, the initial starting angle of your trunk would be smaller (more inclined) and will therefore position you in a biomechanically ineffecient position. With your trunk more inclined, the activity of your trunk and hip extension muscles will have to follow a different, more inefficient pattern. This will basically result in increased activity from your hamstrings and glutes and decreased activity from the quads. This will also increase stress on your erectors and particularly the lower back and could cause rounding of your upper back. The solution would be sumo.
Man of Honour
I've got a positive ape index (basically long arms) so conventional suits me. However that said I get on well with sumo too.
The ratio thing doesn't take into account insertions of the muscles and strengths/mobility concerns of the individual but it's a decent starting point, just don't take it as the be all end all of your pulling.
My current stance is closer to that of Ed Coan rather than Dan Green (hopefully I'll be able to pull like these guys if I copy their stance right? )
My current stance is closer to that of Ed Coan rather than Dan Green
(hopefully I'll be able to pull like these guys if I copy their stance right? )Disssssapointed!!
Squat
2x1x240 (should have been triple, not today though, not even close)
3x220
Bench
3x120
3x130
2.999x140 - spotter took last rep which was very grindy but getting there (my butt lifted though)
Closer Grip Bench
3x5x110
Some rotator cuff work.
Weight was 95.9 this morning.....but in happier news I seem to be able to eat again so I'm going to try and get my strength back up Deads tomorrow will be very telling.
Squat
2x1x240 (should have been triple, not today though, not even close)
3x220
Bench
3x120
3x130
2.999x140 - spotter took last rep which was very grindy but getting there (my butt lifted though)
Closer Grip Bench
3x5x110
Some rotator cuff work.
Weight was 95.9 this morning.....but in happier news I seem to be able to eat again so I'm going to try and get my strength back up
Deads tomorrow will be very telling.
New hand placement for the squats these last 2 sessions and it's certainly helping the biceps problems hope it's permanent.
Squat
5x225 - PB
This only had minor tendon pain, normally I'd be in agony at this weight
Bench
5x130 - PB
hope it's permanent.Squat
5x225 - PB
This only had minor tendon pain, normally I'd be in agony at this weight
Bench
5x130 - PB