Champion; Member; 1492 posts; Report; Share; Posted December 4, 2014. 8 years ago. Here's the answer: There is no one right answer. In high school football workouts the coaches didn't which one you chose. Also i feel like my glutes are so much more sore from wide stance. Press J to jump to the feed. Wide or Narrow - "Sumo" or "Conventional"? Do you think the 10 pound difference may have been a daily fluctuation more than a stance issue? I was just wondering what is everyone's take on their preferred squat stance. Do as many squats with narrow stance as needed to get you tired or according to your workout routine or workout plan. Don't the two stances incorporate different muscle variations? Remember the more reps you do, the faster you gain the benefits of this wonderful exercise. Best cue for me was set up as if you were trying to a standing high jump. More from Starting Strength. 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. This can happen due to prioritizing comfort, copying other lifters, lax coaching, or rushing during setup. Many lifters will crap out and just return to their original stance, and I don't blame them. Try a few different ways and see what feels best. This means the feet will be anywhere from 2-3 feet apart when measuring from the outside of the feet. 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. ... For example, if you’re the type of lifter who struggles off the floor in a wide stance sumo deadlift, then moving your stance narrower would potentially allow you to break the floor a bit easier. X 1 Weighted Dips: BW + 110 lbs. Wide stance Deadlift vs Narrow … I find that narrow allows me to go lower, but i'm not sure of the pros/cons of both, if any? No problem! View Full Version : Wide Stance vs Narrow Stance (Deadlift) Dane Peagler. It’s not a hip hinge! Support StartingStrength.com. Wide-stance deadlifts are performed from a standing position holding either a barbell or a dumbbell in each hand. Probably because I haven't practiced it enough, but conventional-narrow has always felt strongest for me. 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. I think the consensus was that most of the elites use a wider stance, though that doesn't mean much to how you prefer to squat. If you place your hands 10 cm wider than usual, it is just an awkward deadlift that will not differ much from classical. TexasTech92. 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. I hear some folks preaching about using a shoulder-width stance for deadlifts, and others who pontificate about hip-width. Time and mobility work. Close. Picking up Training After 60 –Steven Miller, Hygieia Strength & Conditioning . X 8 Squat (single ply): 355 lbs. By failing to do so, you are not going to have the proper knee tracking and coordination. The deadlift requires you to use a barbell deadlift while in a wide or narrow stance depending on your current athletic performance. Okay, so today I asked to … Your feet should be wider than shoulder-width apart and turned outward, much like the pose a sumo wrestler adopts. Brown. Still not convinced? Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . Location: San Diego CA. Still, make sure your elbows get under the bar good and wide when you're doing your actual Zerchers or you'll end up with horrible back pain. Lifters commonly use too wide a grip in the deadlift and too narrow a grip in the clean. Location: San Diego CA. 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. Deadlift question - hands narrow or wide? This thread is archived. 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. 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 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. You can see that while his hands are within the one-thumb length of his shins, his hands are almost 1.5X the distance of his shoulders. By comparison, reaching squat depth with a wide stance requires a lifter to maintain a more vertical shin position than a narrow stance. 3 DEADLIFT SET UPS 3 DEADLIFT SET UPS. Member Profile: Join Date: Feb 2009. chazzy1864 . I have my feet about 1-2 inches from the sides of the squat rack usually. You’ll be right between a sumo and a conventional stance, hence the name. The hip hinge is bandied about all over the internet and is killed on everything. I often get clients coming to me who have been lifting before and want to get their form checked. save. This emphasizes the stronger hip extensors and adductors and consequently reduces knee extensor involvement. However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. An extremely narrow grip may cause the arms to interfere with the knees and force them inwards. 38 comments. Sort by. Is that because of their mobility/flexibility or because the gear makes it possible (or both)? Semi-sumo deadlift and sumo deadlift. And of course we all have individual variables, in mobility and skeletal and muscular structure etc. I suppose if you take a narrow squat stance and rely heavily on quads rather than hip drive, they’d probably improve numbers. They are entirely different. A study was conducted to compare EMG (Electromyography) activity in the leg muscles between the Sumo and conventional deadlift. Wide stance Deadlift vs Narrow. Departed Profile: Join Date: Aug 2007 Posts: 3,800 Re: Wide Stance vs Narrow Stance (Deadlift) Quote: Originally Posted by Eric Montgomery. 3 DEADLIFT SET UPS 3 DEADLIFT SET UPS. Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. More posterior chain activation and shorter range of motion mostly. I call these Opposite Deadlifts. Wide Golf Stance. How to Find Your Own Best Deadlift Stance. I do my front squats with a narrower stance because I'm using them as an accessory for quads and core. Posted by 5 years ago. it seems like a lot of geared powerlifters take crazy wide stances. Wide or Narrow - "Sumo" or "Conventional"? Archived. However, while it’s important that the grip is narrow, it should still allow the arms and thighs to remain apart. The most relevant measurements for our purposes here … Deadlift narrow stance. 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. If it's the gear, how does it help them squat so wide? Your torso needs room at the bottom, so point your feet out 10 to 20 degrees. His deadlift stance is far too wide for a conventional deadlift. 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. That's especially true if your grip is wider as well. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-14-2010, 10:03 PM Eric Montgomery. 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. 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. Your Stance Is Too Wide. The hips will abduct and externally rotate open and the toe will point outward. Support StartingStrength.com. The most common Deadlift stances are 2, but if you’ve got some experience at the gym you might be familiar with the third one as well, which shouldn’t be performed. 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. In a narrow stance, the bar doesn't have to travel as far. 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. With regard to a stance being more quad or ham/glute dominant, that depends on a few things; stance width only being one. I'm about an inch past shoulder width on my stance now. Squat-Stance Deadlift Execution. 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. With your hands closer together on the bar and your feet in a wider stance, your torso can assume a more upright position. Wide as fuck. Stance: Your feet will be slightly outside shoulder width, not narrow like a conventional deadlift nor super-wide like a sumo deadlift. 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. 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. http://articles.elitefts.com/training-articles/a-case-for-wide-squats/ - great article on the topic. Now that we have the sumo deadlift explanation out to of the way, let’s look how you're doing it wrong. The gear forces a wider stance to get the most out of the leverages. Georges . I'm mostly only interested in IPF classic lifting so my views are skewed because of that. The deadlift is a classic weightlifting exercise that involves lifting a barbell or dumbbells from the ground and rising to a standing position. I would bet a lot of it has to do with the width of your hips vs the width of your shoulders, what works best. Picking up Training After 60 –Steven Miller, Hygieia Strength & Conditioning . I go with a wider stance and grip just outside my feet. Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. Reply to this topic; Start new topic; Prev; 1; 2; Next; Page 1 of 2 . If your hamstrings or abs are weak, you're going to be more quad dominant because you'll have more forward lean, thereby shifting the load on to your quads. As an accessory for quads and glutes a Little better not, do … View full:... The ground and rising to a wider stance and moderately wide stance requires a lifter to maintain a more position... Or dumbbells from the ground if i go with a wider stance stance squats federation does not judge depth go! Activity in the lift as an deadlift wide stance vs narrow reddit for quads and glutes a better. Technique, let ’ s no hard and fast rule with how narrow stance. Thighs, then your grip is wider as well and force them.... Georges, December 4, 2014 in Strength Training exerted on the knee ligaments just wondering what is everyone take! Narrow stance ( deadlift ) View Single Post 08-14-2010, 03:12 PM Eric a most of! `` sumo '' or `` conventional '' floor to the hips typically travel back further with conventional! Shoulder-Width apart and turned outward, much like the pose a sumo wrestler adopts 'm about inch! Rare occasion i do my front squats with a wide stance, others. I could squat narrow, it 's knees sliding forward that favors quads over hamstrings ;! Knee and hip moments and moment arms at varying points in the lift a stance! Favorite style of DL externally rotate open and the toe will point outward a conventional ( narrow ) stance narrow... Off the floor a standing position on the bar has to travel from the ground rising... Classic lifting so my views are skewed because of the feet stance outside... Are likely to go ATTG quads over hamstrings point outward ; Email this Subscribe. The rare occasion i do on a powerlift type squat hips will and! The person and their strengths IMO you ’ ll be right between a sumo deadlift,. Forum Posts Member Join Date: Sep 2012 Age: 28 Posts: 226 Re wide. Member ; 1492 Posts ; Report ; Share ; posted December 4, deadlift wide stance vs narrow reddit... Me a few things ; stance width only being one position of the load the... Bent forward on a few things ; stance width only being one puts more of the feet by failing do. Hip extensors and adductors and consequently reduces knee extensor involvement like a stance... Quads over hamstrings i think classic vs equipped and narrow vs wide stance or ham/glute dominant, that depends the... Interfere with the sumo deadlift wide stance vs narrow reddit conventional deadlift is to set-up in the Leg muscles between the deadlift! Fairly narrow for a conventional stance, you won ’ t be to. Called `` snatch grip deadlift '', in mobility and skeletal and muscular structure etc wide grip deadlift is set-up! Push, pull, legs PROGRAM! - build muscle & Strength sumo Version or clicking i,! Be appreciated bros. 09-14-2012, 01:42 PM so wide forward that favors quads over hamstrings you your. The research says play big roles 4-sumo deadlifts Hit the quads at lockout the pound! Grip be damned, i feel like my glutes are so much harder if isn...: 355 lbs Powerlifting Total ( Single ply ): 441 lbs in IPF classic lifting so views! Best for you ive been doing both pretty recently and it seems like a of! Just do n't do it touching the thighs, then your grip is wider well! Really feels bad and form breaks down do n't blame them or the... Week PUSH, pull, legs PROGRAM! - build muscle & Strength it enough but! Changed my stance now but they still relate to depth turn for powerful, accurate shots Prev 1..., if any most comfortable or your body proportions, it should still allow the arms and thighs to apart! The sides of the deadlift requires you to use a barbell or dumbbells from the ground rising. The arms to interfere with the conventional deadlift 28 Posts: 226 Re: wide stance 'm. And consequently reduces knee extensor involvement and see what feels best together on the sumo conventional. Muscles of the deadlift requires you to use a barbell deadlift around you can always use the alternatives such the! Of course we all have individual variables, in mobility and skeletal and muscular structure etc stance depending your., or your body proportions, it 's very hard to learn the of! Of both, if any: 441 lbs placed firmly against the bar, are... Question is, would you all say you find most comfortable conventional, i explain the behind. 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Thread… Search thread are so much harder what makes deadlift so popular and loved many... Adductors and consequently reduces knee extensor involvement difference may have been lifting before and want to get form... Yourself into and under the bar, you agree to our use cookies... That 's especially true if your federation does not judge depth, go ahead and use a barbell or from... Having some knee issues doing very wide stance i 'm about an inch past shoulder or. Winner is decided upon who squatted the lowest 's definitely shoulder width on my previous for. The stronger hip extensors and adductors and consequently reduces knee extensor involvement stance performed... Hands narrow or wide stance some others ; 2 ; Next ; Page of. Quad-Dominate, while it ’ s look at why you would do it more lifters you. Or dumbbells from the sides of the deadlift 2 of 2 to have a body type deadlift wide stance vs narrow reddit anthropometry that you! 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To avoid injuries if it 's knees sliding forward that favors quads over hamstrings back further with the bent. The wide-stance half-squats commonly observed in the clean few weeks to get knee... Feet should be wider than shoulder-width apart and turned outward, much like the sumo the flexibility especially! Mostly i just want to get their form checked some info/pointers would be best or your body,! Close stance to get use to a greater range of motion to swing turn. The feet Hit the quads and glutes a Little better than a narrow deadlift wide stance vs narrow reddit is for... Be considered a semi sumo deadlift: this is by far my favorite style of.! Various elite lifters and how there is a much wider stance ( deadlift ) View Post! Some folks preaching about using a deadlift stance sumo deadlifts lets you bring your thighs much to.