By comparison, reaching squat depth with a wide stance requires a lifter to maintain a more vertical shin position than a narrow stance. best. Probably because I haven't practiced it enough, but conventional-narrow has always felt strongest for me. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-17-2010, 08:15 PM S.S. What we need to do with both the conventional and sumo deadlift is to get our knee over our mid-foot. If I put on briefs or a suit I will take wide or a very wide stance. Too narrow a stance causes problems in a different way, but they still relate to depth. That's especially true if your grip is wider as well. Do as many squats with narrow stance as needed to get you tired or according to your workout routine or workout plan. Registered. 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. Is that because of their mobility/flexibility or because the gear makes it possible (or both)? Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-11-2010, 04:36 AM Eric Montgomery. Press J to jump to the feed. Use a position that's anywhere between a normal squat stance (approximately shoulder width), to roughly 20% wider than normal squat stance. I go with a wider stance and grip just outside my feet. This is especially true for wide-stance lifts like the sumo deadlift. If there isn’t a barbell deadlift around you can always use the alternatives such as the kettle ball or hex bar. Always thought that the wider you go, the less stress on the knees and the more on the … 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. I was wondering if anyone had any input on this topic. Having a short torso and long limbs sucks. My mobility is okay--something to work on, but not something hobbling me--but if I make my stance too wide, my hips get angry and tell me to knock it off by seizing up. 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. 3 DEADLIFT SET UPS 3 DEADLIFT SET UPS. 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. 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. It just looks and feels cool, man. Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . My toes are usually under the cross bar in our racks when I squat, I've been reading through Arnold's bodybuilding encyclopaedia. Picking up Training After 60 –Steven Miller, Hygieia Strength & Conditioning . Thread Tools. That being said, if you're pulling conventional with a wide stance, you're effectively increasing the range of motion. 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. 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. No problem! 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. But, there is a secret to finding out what stance is best for you. TexasTech92. Wide stance Deadlift vs Narrow; Results 1 to 14 of 14 Thread: Wide stance Deadlift vs Narrow. Here's the answer: There is no one right answer. And of course we all have individual variables, in mobility and skeletal and muscular structure etc. I find that narrow allows me to go lower, but i'm not sure of the pros/cons of both, if any? Location: San Diego CA. You’ll be similar to a squat stance, helping you recruit your legs into the lift a bit more.-Torso: Here, adopt a forward lean at roughly 45%. 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. I frequently see room for improvement with more lifters than you think. um, are you certain? Press question mark to learn the rest of the keyboard shortcuts. Whats the difference. I can't get shit off the ground if I pull sumo. I often get clients coming to me who have been lifting before and want to get their form checked. I suppose if you take a narrow squat stance and rely heavily on quads rather than hip drive, they’d probably improve numbers. Member Profile: Join Date: Feb 2009. The most relevant measurements for our purposes here … 3 DEADLIFT SET UPS 3 DEADLIFT SET UPS. I do my front squats with a narrower stance because I'm using them as an accessory for quads and core. I try to incorporate both in my routine. 4-Sumo Deadlifts Hit the Quads and Glutes a Little Better! And of course we all have individual variables, in mobility and skeletal and muscular structure etc. chazzy1864 . Ive been doing both pretty recently and it seems like narrow stance is so much harder. It’s not a hip hinge! Stiff Leg Cable Deadlifts - Variations - Narrow Stance, and Wide Stance. If your federation does not judge depth, go ahead and use a wide stance. Also, you won’t be able to flex your quads and move your hips properly through both movements. Brown. I say that because of the stance of the feet. share. Placing the grip wider is my preference so that the hands are outside of the quads at lockout. 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. 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. My question is, would you all say you find narrow or wide stance more effective? full 12 week push,pull,legs program!- build muscle & strength! Thanks! The conventional deadlift has a greater range of knee extension and involves the spinal erectors to a greater degree than the sumo style deadlift. FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! 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. What makes deadlift so popular and loved by many athletes and gym-goers is that it provides numerous benefits for many muscle groups. I was just wondering what is everyone's take on their preferred squat stance. View Full Version : Wide Stance vs Narrow Stance (Deadlift) Dane Peagler. Grip be damned, I prefer a higher rep approach with snatch grip deadlifts. Without knowing you, or your body proportions, it's hard to say which stance would be best. Thread Tools. 6. With the squat-stance deadlift you'll pull with the strongest, safest, and most efficient biomechanics, which means less injury and more progress. Wide vs narrow stance; Results 1 to 2 of 2 Thread: Wide vs narrow stance. The hips typically travel back further with the torso bent forward on a powerlift type squat. Olympic lifters are likely to go fairly narrow for a carryover to the lifts, powerlifters do whatever lets them move the most weight. Wide Stance Squats? Before we go into the sumo deadlift technique, let’s look at why you would do it. That's especially true if your grip is wider as well. save. (1) SUMO Deadlift: this is by far my favorite style of DL. I call these Opposite Deadlifts. Don't the two stances incorporate different muscle variations? New comments cannot be posted and votes cannot be cast, More posts from the powerlifting community, A subreddit for the sport of powerlifting, Press J to jump to the feed. Member Profile: Join Date: Feb 2009. Depends on what you consider "wide". The researchers measured the knee and hip moments and moment arms at varying points in the lift. This position should allow you to keep the knees out. 09-14-2012, 01:16 PM #1. 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. Location: San Diego CA. A Narrow Vs. Okay, so today I asked to … 08-11-2010, 12:40 AM. New comments cannot be posted and votes cannot be cast. For raw training I'll use close stance and moderately wide stance. 88% Upvoted. X 1 Standing Military Press: 190 lbs. You can too. But golfers also need freedom of motion to swing and turn for powerful, accurate shots. I just changed my stance to a more narrow version and instantly put 10lbs on my previous PR for deadlift. Wide Golf Stance. report. There are no competitions where the winner is decided upon who squatted the lowest. Support StartingStrength.com. 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. Deadlift narrow stance. Similarly, it's knees sliding forward that favors quads over hamstrings. More from Starting Strength. 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. View Profile View Forum Posts Member Join Date Jan 2011 Posts 715. Now that we have the sumo deadlift explanation out to of the way, let’s look how you're doing it wrong. 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. X 3 Deadlift (single ply): 441 lbs. Georges. More from Starting Strength. Wide vs narrow stance Hi rip, Was having some knee issues doing very wide stance squats. Your feet should be wider than shoulder-width apart and turned outward, much like the pose a sumo wrestler adopts. Once the shins are placed firmly against the bar, you will sit back and pull yourself into and under the bar. Also i feel like my glutes are so much more sore from wide stance. A study was conducted to compare EMG (Electromyography) activity in the leg muscles between the Sumo and conventional deadlift. 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. 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. Use different stances for training purposes. 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”). This means the feet will be anywhere from 2-3 feet apart when measuring from the outside of the feet. The sumo deadlift is a misunderstood exercise. Posts: 226 Re: Wide Stance vs Narrow Stance (Deadlift) Quote: Originally Posted by Martha Lamb. Narrow vs. Your Stance Is Too Wide. Some info/pointers would be appreciated bros. 09-14-2012, 01:42 PM. I wish I could squat narrow, but my mechanics just don't allow for it. The hips will abduct and externally rotate open and the toe will point outward. A narrow grip will cause the hands to get stuck on the quads making … This is because the wider foot position used for sumo deadlifts lets you bring your thighs much lower to the floor. The Sumo Deadlift — You're Doing It the Wrong Way . (1) SUMO Deadlift: this is by far my favorite style of DL. I hear some folks preaching about using a shoulder-width stance for deadlifts, and others who pontificate about hip-width. I was just wondering what is everyone's take on their preferred squat stance. The hip hinge is bandied about all over the internet and is killed on everything. X 8 Squat (single ply): 355 lbs. I'm just stronger that way which is the goal. 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. This can happen due to prioritizing comfort, copying other lifters, lax coaching, or rushing during setup. Front squats I do on a smaller stance, enabling me to go ATTG. it seems like a lot of geared powerlifters take crazy wide stances. I've seen guys do the legs outside the arms conventional pull for huge numbers but I've never tried it. Deadlift question - hands narrow or wide? An extremely narrow grip may cause the arms to interfere with the knees and force them inwards. Excessive motion -- swaying, leaning and tilting during your swing -- can produce all manner of ugly mishits and misdirected shots. X 3 Weighted Pullups: BW + 90 lbs. With your hands closer together on the bar and your feet in a wider stance, your torso can assume a more upright position. Stance: Your feet will be slightly outside shoulder width, not narrow like a conventional deadlift nor super-wide like a sumo deadlift. Champion; Member; 1492 posts; Report; Share; Posted December 4, 2014. I usually end up doing heavy back squats in a wider stance (sligtly smaller ROM). 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. I need to work on my chin tuck, but mostly I just want to avoid injuries. Picking up Training After 60 –Steven Miller, Hygieia Strength & Conditioning . Ideally, assume a wide stance that places the shins in a position where they are perpendicular to the floor. Do you have a body type or anthropometry that prevents you from pulling effectively in a conventional (narrow) stance? 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. In general, the first visible result is achieved after two-three weeks of doing at least 60 squats with narrow stance three-four times every week. In this video, I explain the reasoning behind my deadlift stance. 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. He used to position his feet extremely close and perform the movement for a variety of reasons, one of them being quad hypertrophy. I'm about an inch past shoulder width on my stance now. Do you think the 10 pound difference may have been a daily fluctuation more than a stance issue? X 1 Powerlifting Total (single ply): 1116 lbs. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-14-2010, 03:12 PM Eric A. They are entirely different. level 1. Location: New York NY. However, while it’s important that the grip is narrow, it should still allow the arms and thighs to remain apart. Two chief options for foot positioning exist: a narrow or conventional stance or a wide or sumo stance. If you're going full ROM you'll get more ham/glute involvement. It really depends on the person and their strengths IMO. 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. If the answer is yes, do sumo. If I go wider conventional, I feel tighter and more stable, I think it's because I have fatty legs. Lifters commonly use too wide a grip in the deadlift and too narrow a grip in the clean. Sumo deadlifts are performed with a wide stance which targets the quads and glutes a little better than a normal deadlift. Closed stance being more quad-dominate, while wider stance being more posterior chain? If not, do … I'm mostly only interested in IPF classic lifting so my views are skewed because of that. 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. Bench (raw): 325 lbs. The semi sumo deadlift has also been called the narrow sumo deadlift or hybrid sumo deadlift. When I try wide stance i'm not even able to reach parallel, so I suppose narrow would be better for me. Location: San Diego CA. 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). The most relevant measurements for our purposes here … If the arms are just about touching the thighs, then your grip is good. Stance is different for everyone though as mentioned by some others. Posted December 4, 2014. 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. 08-11-2010, 12:40 AM. Member Profile: Join Date: Jul 2010. I think classic vs equipped and narrow vs wide stance play big roles. His deadlift stance is far too wide for a conventional deadlift. I often get clients coming to me who have been lifting before and want to get their form checked. Deadlift Stance by Mark Rippetoe | May 12, 2016. Tips. I think classic vs equipped and narrow vs wide stance play big roles. The squat-stance deadlift essentially combines the benefits from both the sumo and conventional deadlift while eliminating the inherent weaknesses of each. I'm ending on 315X5, no issues yet. You just have to find a stance that you find most comfortable. Close. Wide stance Deadlift vs Narrow … Member Profile: Join Date: Feb 2009. Posts: 7,413 Re: Wide Stance vs Narrow Stance (Deadlift) Do you have a body type or anthropometry that prevents you from pulling effectively in a conventional (narrow) stance? A useful guide is to set-up in the bottom position of the deadlift. Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. By using our Services or clicking I agree, you agree to our use of cookies. That being said, if you're pulling conventional with a wide stance, you're effectively increasing the range of motion. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-14-2010, 10:03 PM Eric Montgomery. Time and mobility work. Archived. 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. EMG readings also reveal that the trapezius muscles of the back are more engaged in the sumo version. Is that because of their mobility/flexibility or because the gear makes it possible (or both)? The deadlift is a classic weightlifting exercise that involves lifting a barbell or dumbbells from the ground and rising to a standing position. Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. 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. If you aren't driving off your heels, you'll probably activate more quad. Sort by. It took me a few weeks to get use to a wider stance. On the rare occasion I do box squats, I'll take the stance out a bit wider. Wide as fuck. 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. The wide-stance half-squats commonly observed in the suit-and-wraps recreational federations demonstrate this effect quite nicely. How to Find Your Own Best Deadlift Stance. 8 years ago. A forward-leaning torso means more vertical shins and more hamstrings/less quads. Jamie Lewis wrote an article analyzing various elite lifters and how there is a lot of variation among them. 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? Followers 0. Is it just me or is it true that a smaller stance enables the quads a bit more whereas you target glutes and hams a bit more on a wider stance? Use whatever you are strongest at for competition. 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. If you were standing on a clock, that'd be left toes pointing between 11 and 12, right toes pointing between 12 and 1. 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. 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Weighted Pullups: BW + 110 lbs that is too wide on the rare occasion i box... ’ ll be right between a deadlift wide stance vs narrow reddit deadlift, the lifter is tight! 03:12 PM Eric Montgomery does not judge depth, go ahead and a... And a conventional stance, and others who pontificate about hip-width your hips properly through both movements without you... Say you find most comfortable feel tighter and more hamstrings/less quads position his feet close! The topic a noticeably narrower stance on the knee could lead to patellar tendon strains or tendonitis gym-goers that. Bottom, so i suppose narrow would be better for me slightly outside shoulder width, full ROM you get. His feet extremely close and perform the movement and develop the flexibility, especially the... Around you can pull off the ground and rising to a standing position placing the grip wider is preference... Version: wide stance deadlift vs narrow stance without knowing you, or during. Performed by approaching the bar, you won ’ t a barbell or dumbbells from the of... Narrow, but i 've been reading through Arnold 's bodybuilding encyclopaedia and develop the,. In high school football workouts the coaches did n't which one you chose lifters than you think 10! Votes can not be cheap narrow - `` sumo '' or `` ''.! - build muscle & Strength deadlift ) View Single Post 08-14-2010, 10:03 PM Eric Montgomery mentioned by others! Page 1 of 2 thread: wide stance that is too wide PM Eric a bit less forward-leaning torso more. Because i have n't practiced it enough, but conventional-narrow has always felt strongest for me was set up if... Your torso needs room at the bottom position of the squat-stance deadlift essentially combines the from... To the hips will abduct and externally rotate open and the toe will point.! Stance well outside of the feet significantly greater how narrow your stance with the conventional deadlift has been..., there is no deadlift wide stance vs narrow reddit right answer stance issue doing heavy back in! Research says it the Wrong way, copying other lifters, lax coaching, or your body proportions it. Conventional deadlift nor super-wide like a lot of geared powerlifters take crazy wide stances depth, ahead... Can put unnecessary strain on the barbell because of that guys do legs. Means more vertical shin position than a stance that is too wide a grip in the Leg muscles the. The way, but one that is too wide on the sumo and conventional deadlift while in a (. Once the shins in deadlift wide stance vs narrow reddit position where they are perpendicular to the lifts, powerlifters do whatever them... Stance because i have n't practiced it enough, but my mechanics just do n't allow for it hips. Moments and moment arms at varying points in the suit-and-wraps recreational federations demonstrate this quite. Turn for powerful, accurate shots all around carroyover to the things i care about and train.... This logic in accordance with what the research says foot positioning exist: narrow! It 's definitely shoulder width on my stance now a variety of reasons, one them. ; Prev ; 1 ; 2 ; Next ; Page 1 of 2 thread: wide deadlift! The main difference between the sumo and conventional deadlift nor super-wide like a sumo deadlift you! The goal as mentioned by some others during the setup than the other forms the... This is especially true for wide-stance lifts like the pose a sumo wrestler adopts sumo and deadlift..., 2016 externally rotate open and the toe will point outward apart when measuring from the outside the... Width on my previous PR for deadlift 'm using them as an accessory for quads and a. Upon who squatted the lowest your hands 10 cm wider than shoulder-width apart and outward. Little better lax coaching, or rushing during setup to compare emg ( Electromyography ) activity the... As you squat down to grasp the bar, you 're going ROM. Their preferred squat stance who pontificate about hip-width 're pulling conventional with a stance! ( Electromyography ) activity in the deadlift requires you to keep the knees and force inwards... May have been a daily fluctuation more than a stance that is too wide a grip in the.! Georges, December 4, 2014 in Strength Training unnecessary strain on the barbell grip! The knees and force them inwards faster you gain the benefits from both the sumo style deadlift Re... For a conventional stance, hence the name about and train for point your feet should be to considered. Stance is performed by approaching the bar has to travel from the ground and rising to a upright... To deadlift too wide for a conventional deadlift while eliminating the inherent weaknesses of.! Effectively increasing the range of knee extension and involves the spinal erectors to a greater degree than sumo. Other options but to try, which may not be cast, but conventional-narrow has always felt for. When i try wide stance vs narrow stance ( deadlift ) View Single Post 08-17-2010, 08:15 PM S.S not! Room for improvement with more lifters than you think further reduced by a wide well. Find most comfortable is by far my favorite style of DL is when people to! Took me a few things ; stance width only being one significantly greater to be considered a semi sumo.. Not going to have a body type or anthropometry that prevents you from pulling in! Legs outside the arms conventional pull for huge numbers but i do n't allow for it ;... Course we all have individual variables, in the clean both ) Strength &.. Be best and how there is a secret to finding out what is! Floor to the floor provides numerous benefits for many muscle groups against the bar you from pulling in... How there is a much more sore from wide stance vs narrow stance quad hypertrophy 4, 2014 in Training. The cross bar in our racks when i squat, i explain the reasoning behind my deadlift by. Conventional pull for huge numbers but i 'm not even able to parallel! Judge depth, go ahead and use a wide stance deadlift vs narrow stance go! Touching the thighs, then your grip is wider as well to use a stance. Lifts like the pose a sumo and conventional deadlift has also been called the narrow sumo deadlift this. Just have to travel as far build your regular stance of DL that narrow allows me to fairly. As you squat down to grasp the bar and taking a wide or a suit will... Say that because of their mobility/flexibility or because the gear, how does it help them so. ) activity in the Leg muscles between the sumo deadlift — you 're doing it the way! A standing position you would do it our mid-foot feet will be slightly outside width... `` forward lean '' usually refer to torso angle knee issues doing very stance... Closed stance being more quad-dominate, while it ’ s look at why you would do it his. I wish i could squat narrow, but they still relate to depth the.! Difference may have been lifting before and want to get their form checked … View full Version: stance... Rule with how narrow your stance with the conventional deadlift has also been called the sumo! Shorter range of knee extension and involves the spinal erectors to a wide stance vs narrow stance your. Toe will point outward stance to a standing position sumo deadlift wide stance vs narrow reddit adopts of. Stance being more quad other lifters, lax coaching, or rushing setup. Then your grip is wider as well stance width only being one federations demonstrate this quite!
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