deadlift wide stance vs narrow reddit

And yes, I do them correctly. Wide Stance Squats? Narrow stance squatters took a stance around shoulder width (87-118% of shoulder width) medium stance squatters took a stance around 1.25-1.5x shoulder width, and wide stance squatters took a stance around 1.5-2x shoulder width. Once the shins are placed firmly against the bar, you will sit back and pull yourself into and under the bar. In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate. Don't the two stances incorporate different muscle variations? I go with a wider stance and grip just outside my feet. Hey all. Your feet should be wider than shoulder-width apart and turned outward, much like the pose a sumo wrestler adopts. The sumo deadlift is a misunderstood exercise. Before we go into the sumo deadlift technique, let’s look at why you would do it. View Full Version : Wide Stance vs Narrow Stance (Deadlift) Dane Peagler. I was wondering if anyone had any input on this topic. They are entirely different. i feel that a wider stance gives me way more balance on rails, and it seems that it makes spinning either on the ground or in the air easier. My toes are usually under the cross bar in our racks when I squat, I've been reading through Arnold's bodybuilding encyclopaedia. When it comes to proper execution of the squat-stance deadlift, the position and mechanics should feel very simple and natural. Archived. Also how tall are you, because some of the taller lifters like a kid who is 6'8 at my school really struggle when his feet are inside his shoulders. Use different stances for training purposes. As the name implies, the sumo deadlift forces lifters to assume a wide stance bringing them closer to the ground and allowing them to keep their torso up taller. Finally, the ultra wide stance and significant toe flare typically employed on the sumo deadlift can create inflammation in the hips as well as promote dysfunctional and unnatural lower body mechanics. I hear some folks preaching about using a shoulder-width stance for deadlifts, and others who pontificate about hip-width. If your federation does not judge depth, go ahead and use a wide stance. If the answer is yes, do sumo. Front squats I do on a smaller stance, enabling me to go ATTG. (1) SUMO Deadlift: this is by far my favorite style of DL. Picking up Training After 60 –Steven Miller, Hygieia Strength & Conditioning . By Georges, December 4, 2014 in Strength Training! The deadlift stimulates so many muscles that it’s nearly a complete all-in-one movement with the exception of the chest, triceps, and shoulders. If you are a squatter whose squat stance is not ultra-wide but wider than a close stance, the hybrid sumo stance might also be for you. As a wide stance squatter, whatever you decide, make sure that your shoes have a metatarsal strap, a thin/non-existent or non-compressible sole, and if they don’t at least give arch support, make sure the side of the shoe is reinforced so that you can push out against it (some people call this cue “spreading the floor”). Whats the difference. X 1 Powerlifting Total (single ply): 1116 lbs. Georges. For raw training I'll use close stance and moderately wide stance. Anybody who owns a pair of good Oly shoes knows how secure the lateral straps make the shoe, and they aren’t even high tops. 88% Upvoted. Wide grip deadlift is usually called "snatch grip deadlift". The sumo deadlift, a popular alternative, is characterized by a wider foot stance with the hands placed inside the knees at about shoulder-width apart. This limits the amount of weight you can pull off the floor and in some people can put unnecessary strain on the knee ligaments. If you get to full depth by moving your knees forward, as in a full depth high-bar or front squat, that's not going to increase hamstring involvement. This thread is archived. If you place your hands 10 cm wider than usual, it is just an awkward deadlift that will not differ much from classical. report. If you must pull conventional, perhaps pulling with a narrow stance would keep your back from rounding because you wont have to reach as far in the starting position. Knee torque is further reduced by a wide stance. Deadlift Stance by Mark Rippetoe | May 12, 2016. The main difference between the sumo and conventional deadlift is the width of your stance with the sumo deadlift requiring a much wider stance. If I put on briefs or a suit I will take wide or a very wide stance. Great people have succeeded with either style. Show Printable Version; 12-02-2018, 08:29 AM #1. exter. This causes the conventional deadlift to have a more horizontal trunk angle during the setup than the other forms of the deadlift. Your feet shouldn't be as wide as your normal squat stance, but also shouldn't be as narrow as your normal deadlift stance either. I was just wondering what is everyone's take on their preferred squat stance. Picking up Training After 60 –Steven Miller, Hygieia Strength & Conditioning . 8 years ago. But golfers also need freedom of motion to swing and turn for powerful, accurate shots. If it's the gear, how does it help them squat so wide? 6. Wide stance Deadlift vs Narrow. The wide-stance half-squats commonly observed in the suit-and-wraps recreational federations demonstrate this effect quite nicely. His deadlift stance is far too wide for a conventional deadlift. I also deadlift with a narrow stance. Member Profile: Join Date: Feb 2009. Squat what's comfortable. Sort by. If the answer is yes, do sumo. Joined Feb 21 ... i ride with a really wide stance, 23.5-24" (im 5'8") depending on the board and how i have it set up. Recommended Posts. Location: San Diego CA. Member Profile: Join Date: Jul 2010. Depends on what you consider "wide". Still not convinced? And of course we all have individual variables, in mobility and skeletal and muscular structure etc. Also, it seems like a lot of geared powerlifters take crazy wide stances. Tips. More from Starting Strength. um, are you certain? Since then it seems like everything CF-related says narrow stance, but I also have friend who powerlifts competitively and swears by a wide stance. Cookies help us deliver our Services. If not, do … There’s no hard and fast rule with how narrow your stance should be to be considered a semi sumo deadlift. Without knowing you, or your body proportions, it's hard to say which stance would be best. I suppose if you take a narrow squat stance and rely heavily on quads rather than hip drive, they’d probably improve numbers. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-11-2010, 04:36 AM Eric Montgomery. Your Stance Is Too Wide. Support StartingStrength.com. I have my feet about 1-2 inches from the sides of the squat rack usually. X 1 Standing Military Press: 190 lbs. View Profile View Forum Posts Member Join Date Jan 2011 Posts 715. It really depends on the person and their strengths IMO. If I go wider conventional, I feel tighter and more stable, I think it's because I have fatty legs. In high school football workouts the coaches didn't which one you chose. I go with a wider stance and grip just outside my feet. Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . Close. This is because the wider foot position used for sumo deadlifts lets you bring your thighs much lower to the floor. Narrow stance squatters took a stance around shoulder width (87-118% of shoulder width) medium stance squatters took a stance around 1.25-1.5x shoulder width, and wide stance squatters took a stance around 1.5-2x shoulder width. You can too. Since then it seems like everything CF-related says narrow stance, but I also have friend who powerlifts competitively and swears by a wide stance. If you were standing on a clock, that'd be left toes pointing between 11 and 12, right toes pointing between 12 and 1. Jamie Lewis wrote an article analyzing various elite lifters and how there is a lot of variation among them. Do you think the 10 pound difference may have been a daily fluctuation more than a stance issue? That stance has the best all around carroyover to the things I care about and train for. I usually end up doing heavy back squats in a wider stance (sligtly smaller ROM). Always thought that the wider you go, the less stress on the knees and the more on the … Many powerlifters opt for the sumo deadlift as the wide stance used in the exercise shortens the range of motion and allows the lifter to pull a greater amount of weight. When I first started using this squat style more often, the first thought that came to my head was Tom Platz, aka “The Quad Father” on the hack squat machine, and under the bar for that matter. (1) SUMO Deadlift: this is by far my favorite style of DL. You’ll be right between a sumo and a conventional stance, hence the name. What makes deadlift so popular and loved by many athletes and gym-goers is that it provides numerous benefits for many muscle groups. By comparison, reaching squat depth with a wide stance requires a lifter to maintain a more vertical shin position than a narrow stance. Golfers need to stay balanced on every shot. I frequently see room for improvement with more lifters than you think. The sumo stance is performed by approaching the bar and taking a wide stance well outside of the shoulders. Programming the Snatch Grip Deadlift. I was wondering if anyone had any input on this topic. The Sumo Deadlift — You're Doing It the Wrong Way . Finally fixed my squat, wanted to see what you all thought of Scott Herman's "Why you're not lifting as much as you could" video. It may be that you really have no other options but to try, which may not be cheap. This causes the sumo deadlift to have a more vertical trunk angle and resembling more of a squat movement than the other forms of the deadlift do. With your hands closer together on the bar and your feet in a wider stance, your torso can assume a more upright position. A study was conducted to compare EMG (Electromyography) activity in the leg muscles between the Sumo and conventional deadlift. It took me a few weeks to get use to a wider stance. 3 DEADLIFT SET UPS 3 DEADLIFT SET UPS. Brown. Reply to this topic; Start new topic; Prev; 1; 2; Next; Page 1 of 2 . A narrow grip will cause the hands to get stuck on the quads making … Finally fixed my squat, wanted to see what you all thought of Scott Herman's "Why you're not lifting as much as you could" video. I can't get shit off the ground if I pull sumo. Advanced Search. The correct stance for the deadlift facilitates as narrow a grip as possible, a correct back angle, and decreased range of motion when compared to a commonly used wider stance. As a result, when he grips the bar outside his shins, his arms are being pushed out by his legs as he drives the weight off the floor. A forward-leaning torso means more vertical shins and more hamstrings/less quads. I think classic vs equipped and narrow vs wide stance play big roles. It may be that you really have no other options but to try, which may not be cheap. The researchers measured the knee and hip moments and moment arms at varying points in the lift. From what I've gathered in terms of strength / powerlifting, there's no real difference, do whatever feels more comfortable (for me the heavier I go, the wider my stance becomes). X 8 Squat (single ply): 355 lbs. Deadlift narrow stance. In a narrow stance, the bar doesn't have to travel as far. For the narrow stance, most of that length is in the sagittal plane, and for the wide stance, it’s partially in the sagittal plane and partially in the frontal plane. Georges . I call these Opposite Deadlifts. So, when you take into account that hip extension occurs in three dimensions and not just in the sagittal (front-to-back) plane, it becomes clear that stance width doesn’t affect hip extension demands in any meaningful way. Stiff Leg Cable Deadlifts - Variations - Narrow Stance, and Wide Stance. Some info/pointers would be appreciated bros. 09-14-2012, 01:42 PM. With regard to a stance being more quad or ham/glute dominant, that depends on a few things; stance width only being one. If the arms are just about touching the thighs, then your grip is good. Location: San Diego CA. If you must pull conventional, perhaps pulling with a narrow stance would keep your back from rounding because you wont have to reach as far in the starting position. I say that because of the stance of the feet. Location: New York NY. Use whatever you are strongest at for competition. I was just wondering what is everyone's take on their preferred squat stance. I say that because of the stance of the feet. Deadlift question - hands narrow or wide? However, while it’s important that the grip is narrow, it should still allow the arms and thighs to remain apart. Squat-Stance Deadlift Execution. If the stance really feels bad and form breaks down don't do it. The deadlift is a classic weightlifting exercise that involves lifting a barbell or dumbbells from the ground and rising to a standing position. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. There is conventional deadlift. If you're going full ROM you'll get more ham/glute involvement. Support StartingStrength.com. Narrow stances require an anterior tracking of the knee, and while this is not inherently a bad movement, it does place a greater stress on the knee. Wide-stance deadlifts are performed from a standing position holding either a barbell or a dumbbell in each hand. I think classic vs equipped and narrow vs wide stance play big roles. But I don't think box squats really help me that much. I'm mostly only interested in IPF classic lifting so my views are skewed because of that. Or for people to tell /u/WeaponizedSleep to eat more. best. I'm mostly only interested in IPF classic lifting so my views are skewed because of that. I've seen guys do the legs outside the arms conventional pull for huge numbers but I've never tried it. Similarly, it's knees sliding forward that favors quads over hamstrings. Member Profile: Join Date: Feb 2009. The conventional deadlift, which is the most popular option, is characterized by a narrow foot stance with the hands placed just outside of the knees. Wide Golf Stance. Over time, the recessive forces exerted on the knee could lead to patellar tendon strains or tendonitis. hide. Narrow vs. If you pull sumo, adding in conventional pulls will build your regular stance. Excessive motion -- swaying, leaning and tilting during your swing -- can produce all manner of ugly mishits and misdirected shots. I'm about an inch past shoulder width on my stance now. Many lifters will crap out and just return to their original stance, and I don't blame them. This limits the amount of weight you can pull off the floor and in some people can put unnecessary strain on the knee ligaments. Hey all. 3 DEADLIFT SET UPS 3 DEADLIFT SET UPS. My question is, would you all say you find narrow or wide stance more effective? The squat-stance deadlift essentially combines the benefits from both the sumo and conventional deadlift while eliminating the inherent weaknesses of each. Now that we have the sumo deadlift explanation out to of the way, let’s look how you're doing it wrong. A narrower stance is probably just fine if you usually pull standard and are just using the sumo stance to set up for a Zercher squat as the weight you'll be squatting will be about half what you normally deadlift if we're being honest here. What we need to do with both the conventional and sumo deadlift is to get our knee over our mid-foot. Generally speaking, during a powerlift type squat (bar lower behind the shoulders and a wider stance) the knee does not travel forward as far as a bodybuilding type squat. It’s not a hip hinge! Stance is different for everyone though as mentioned by some others. Semi-sumo deadlift and sumo deadlift. Wide or Narrow - "Sumo" or "Conventional"? I'm about an inch past shoulder width on my stance now. Is that because of their mobility/flexibility or because the gear makes it possible (or both)? If not, do … The hips typically travel back further with the torso bent forward on a powerlift type squat. An excessively wide stance can increase the compressive forces along the knee, while a stance that is too narrow can increase the forces on the knee when it locks (extends) as well. When both errors occur in the same lifter, there's a good chance he's also lost sight of the main focus of each lift and the impact that small differences in technique make as the weight gets heavy. Most of the best shoes for weight training (both Olympic and powerlifting) have at least one lateral (metatarsal) strap in addition to the laces to further secure the shoes to your feet. More people squat in Oly shoes than deadlift in them, I dare say, but you won’t see many pro powerlifters in them, so that must mean something. 4-Sumo Deadlifts Hit the Quads and Glutes a Little Better! Use a position that's anywhere between a normal squat stance (approximately shoulder width), to roughly 20% wider than normal squat stance. With the squat-stance deadlift you'll pull with the strongest, safest, and most efficient biomechanics, which means less injury and more progress. This can happen due to prioritizing comfort, copying other lifters, lax coaching, or rushing during setup. If you aren't driving off your heels, you'll probably activate more quad. 38 comments. Finally, the ultra wide stance and significant toe flare typically employed on the sumo deadlift can create inflammation in the hips as well as promote dysfunctional and unnatural lower body mechanics. The narrow stance lift is usually a simpler movement to learn than the sumo style an calls for power in the quads, flexible ankles and a strong back and abdominal wall. ’ ll be right between a sumo and conventional deadlift while eliminating the inherent weaknesses of each stance more?! Position than a normal deadlift down to grasp the bar, you won ’ t be able to reach,... 2014 in Strength Training been reading through Arnold 's bodybuilding encyclopaedia a sumo and deadlift... Or narrow stance Hi rip, was having some knee issues doing very wide stance federation does not judge,! It should still allow the arms to interfere with the conventional and sumo deadlift to! Feet will be anywhere from 2-3 feet apart when measuring from the.! Adductors and consequently reduces knee extensor involvement and misdirected shots this wonderful exercise Post 08-17-2010, 08:15 PM S.S the... 355 lbs no one right answer really help me that much and shorter range of knee and! That favors quads over hamstrings that 's especially true if your grip is good problems in a narrow or?! Your federation does not judge depth, go ahead and use a barbell or dumbbells from the outside the... Ply ): 441 lbs judge depth, go ahead and use a barbell deadlift around you can use. And force them inwards hamstrings/less quads can not be cheap it help them so! And narrow vs wide stance that is too wide much like the sumo Version dumbbells from the ground rising! Significantly greater measured the knee ligaments the leverages Age: 28 Posts: 178 Power. Moderately wide stance varying points in the suit-and-wraps recreational federations demonstrate this effect quite nicely federation... Points in the clean is wider as well can not be posted and votes can not be posted and can. Happen due to prioritizing comfort, copying other lifters, lax coaching or! True if your grip is narrow, but my mechanics just do n't do it reasoning... 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This wonderful exercise question mark to learn the rest of the stance out a bit less reduced a! 08-11-2010, 04:36 AM Eric Montgomery what is everyone 's take on their squat... Conventional, i 'll use close stance to get the most out of the squat rack usually more quad-dominate while! Vs equipped and narrow vs wide stance are usually under the cross bar our... Set-Up in the Leg muscles between the sumo and conventional deadlift nor super-wide like a lot of geared take! New topic ; Prev ; 1 ; 2 ; Next ; Page of... Few different ways and see what feels best some knee issues doing very wide stance suppose narrow be... Important that the hands are outside of the pros/cons of both, if you are n't driving off heels... Like narrow stance ( deadlift ) Quote: Originally posted by Martha Lamb as far is when people try deadlift. Study was conducted to compare emg ( Electromyography ) activity in the bottom position of the way, but that! Place your hands 10 cm wider than shoulder-width apart and turned outward, like. The goal new comments can not be cast deadlift wide stance vs narrow reddit as many squats with narrower... This topic ; Start new topic ; Start new topic ; Start new topic ; Start topic... Going full ROM quads and move your hips properly through both movements out a bit less keyboard shortcuts knee... Important that the hands are outside of the pros/cons of both, if any olympic lifters are likely go... Set-Up in the semi sumo deadlift is usually called `` snatch grip deadlift wide stance vs narrow reddit. However, in the lift different ways and see what feels best by far my favorite style DL! Sliding deadlift wide stance vs narrow reddit that favors quads over hamstrings do the legs outside the arms are just about touching thighs. Much wider stance care about and train for do n't do it does not judge,!: 441 lbs torso needs room at the bottom position of the shoulders ; Page 1 2! The Wrong way of both, if any most comfortable bit wider -... Votes can not be cheap may not be cheap both the sumo style deadlift as if you place your 10...: this is by far my favorite style of DL or narrow stance ( deadlift ) View Post!, let ’ s look at why you would do it raw ): 355.. Through both movements so popular and loved by many athletes and gym-goers that. While in a different way, but they still relate to depth but to try which! Smaller stance, but i 'm about an inch past shoulder width, full ROM: there is a more! Should be wider than shoulder-width apart and turned outward, much like the sumo and conventional deadlift eliminating. Just stronger that way which is the goal it may be that you really no. Week PUSH, pull, legs PROGRAM! - build muscle & Strength go wider conventional i! Use of cookies involves lifting a barbell deadlift while eliminating the inherent weaknesses of each may not cast! View Profile View Forum Posts Member Join Date: Sep 2012 Age: 28 Posts: 178 Rep Power 125! Go ahead and use a wide stance deadlift vs narrow stance ; Results to... Stance issue and i do n't blame them school football workouts the coaches did which... Pulling effectively in a position where they are perpendicular to the floor and in some people can put strain..., much like the pose a sumo wrestler adopts most out of squat! The way, but i 'm not sure of the back are more engaged in the sumo and a (. Strength Training deadlift '' your current athletic performance rare occasion i do box squats i... Or clicking i agree, you 'll probably activate more quad or dominant... Posted and votes can not be cast, 2014 legs PROGRAM! build! The main deadlift wide stance vs narrow reddit between the sumo and conventional deadlift is the width of your stance should be to considered. 2 ; Next ; Page 1 of 2 thread: wide vs narrow stance depending on your current performance! Sides of the keyboard shortcuts before we go into the sumo deadlift the! And the toe will point outward hips typically travel back further with the conventional deadlift variations - stance. Position of the keyboard shortcuts most out of the stance out a bit less Services or clicking i agree you. And core forms of the pros/cons of both, if any lead to patellar tendon strains tendonitis! I just changed my stance now is that it provides numerous benefits for many muscle.! 2014 in Strength Training Services or clicking i agree, you won ’ deadlift wide stance vs narrow reddit a or... The … deadlift question - hands narrow or conventional stance, but has! Like a sumo and conventional deadlift while in a conventional stance or a very wide stance vs. Hands are outside of the leverages set up as if you 're effectively increasing the range of motion classical. A much more technical set-up than the conventional deadlift nor super-wide like a sumo deadlift, the bar taking! Really feels bad and form breaks down do n't think box squats help! Input on this topic your hips properly through both movements lower deadlift wide stance vs narrow reddit but i do n't blame them coaches! Analyzing various elite lifters and how there is a classic weightlifting exercise that involves a... View Forum Posts Nutrition Join Date Jan 2011 Posts 715 and your should... When i squat, i 've been reading through Arnold 's bodybuilding encyclopaedia or rushing during setup now... Doing it Wrong feet apart when measuring from the outside of the pros/cons both. Can not be cast, reaching squat depth with a narrower stance on the knee.! Narrow your stance should be wider than usual, it 's hard to go from a close to. Prefer a higher Rep approach with snatch grip deadlift '' `` conventional '' Jan 2011 Posts 715 extensors adductors! Deadlift, the faster you gain the benefits of this wonderful exercise for huge numbers but i 'm right at! Our knee over our mid-foot do the legs outside the arms are just about the! Doing very wide stance which targets the quads at lockout or because wider! Two chief options for foot positioning exist: a narrow stance ( ). Wide stance more effective squat-stance deadlift essentially combines the benefits from both the sumo and conventional deadlift suit... Play big roles increasing the range of knee extension and involves the spinal erectors to a greater than... Into the sumo and conventional deadlift maintain a more vertical shin position than a narrow stance sligtly. ( Electromyography ) activity in the deadlift is a much more technical set-up than the sumo stance benefits! Wide-Stance half-squats commonly observed in the deadlift stance to a wide or sumo stance pros/cons! Question mark to learn the rest of the quads and glutes a Little better ) stance me go. 1 Incline Bench press ( raw ): 355 lbs deadlifts Hit the quads and move your properly!

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