I hear some folks preaching about using a shoulder-width stance for deadlifts, and others who pontificate about hip-width. He used to position his feet extremely close and perform the movement for a variety of reasons, one of them being quad hypertrophy. 08-11-2010, 12:40 AM. X 3 Weighted Pullups: BW + 90 lbs. I personally find narrow is good for me, but i also have a strong back and have never had an issue with my back. Ive been doing both pretty recently and it seems like narrow stance is so much harder. Sumo deadlifts are performed with a wide stance which targets the quads and glutes a little better than a normal deadlift. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-17-2010, 08:15 PM S.S. X 8 Squat (single ply): 355 lbs. 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. Still not convinced? Deadlift narrow stance. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-14-2010, 10:03 PM Eric Montgomery. The deadlift is a classic weightlifting exercise that involves lifting a barbell or dumbbells from the ground and rising to a standing position. A forward-leaning torso means more vertical shins and more hamstrings/less quads. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-11-2010, 04:36 AM Eric Montgomery. full 12 week push,pull,legs program!- build muscle & strength! This limits the amount of weight you can pull off the floor and in some people can put unnecessary strain on the knee ligaments. With your hands closer together on the bar and your feet in a wider stance, your torso can assume a more upright position. It is a much more technical set-up than the conventional stance, but one that is not hard to learn. Narrow vs. Use whatever you are strongest at for competition. Do as many squats with narrow stance as needed to get you tired or according to your workout routine or workout plan. Wide Golf Stance. The sumo stance is performed by approaching the bar and taking a wide stance well outside of the shoulders. 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. I was just wondering what is everyone's take on their preferred squat stance. Deadlift question - hands narrow or wide? Placing the grip wider is my preference so that the hands are outside of the quads at lockout. 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. FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! Location: New York NY. 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? For raw training I'll use close stance and moderately wide stance. If it's the gear, how does it help them squat so wide? 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. It really depends on the person and their strengths IMO. If the answer is yes, do sumo. Knee torque is further reduced by a wide stance. Also, you won’t be able to flex your quads and move your hips properly through both movements. Closed stance being more quad-dominate, while wider stance being more posterior chain? Semi-sumo deadlift and sumo deadlift. Also, it seems like a lot of geared powerlifters take crazy wide stances. 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. save. I call these Opposite Deadlifts. I try to incorporate both in my routine. Support StartingStrength.com. If the stance really feels bad and form breaks down don't do it. I'm about an inch past shoulder width on my stance now. This causes the conventional deadlift to have a more horizontal trunk angle during the setup than the other forms of the deadlift. Squat-Stance Deadlift Execution. An extremely narrow grip may cause the arms to interfere with the knees and force them inwards. Wide or Narrow - "Sumo" or "Conventional"? 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. By using our Services or clicking I agree, you agree to our use of cookies. 09-14-2012, 01:16 PM #1. There is conventional deadlift. If you're going full ROM you'll get more ham/glute involvement. In terms of bodybuilding though, apparently a wider stance will build the glute / inner quads more and closer stance focuses more on the outer quads. I also deadlift with a narrow stance. TexasTech92. Wide stance Deadlift vs Narrow; Results 1 to 14 of 14 Thread: Wide stance Deadlift vs Narrow. View Profile View Forum Posts Nutrition Join Date: Sep 2012 Age: 28 Posts: 178 Rep Power: 125. hide. New comments cannot be posted and votes cannot be cast. When it comes to proper execution of the squat-stance deadlift, the position and mechanics should feel very simple and natural. Use a position that's anywhere between a normal squat stance (approximately shoulder width), to roughly 20% wider than normal squat stance. The sumo deadlift is a misunderstood exercise. it seems like a lot of geared powerlifters take crazy wide stances. I have my feet about 1-2 inches from the sides of the squat rack usually. If the arms are just about touching the thighs, then your grip is good. report. 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. EMG readings also reveal that the trapezius muscles of the back are more engaged in the sumo version. If not, do … Close. I go with a wider stance and grip just outside my feet. 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. 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. Your torso needs room at the bottom, so point your feet out 10 to 20 degrees. That being said, if you're pulling conventional with a wide stance, you're effectively increasing the range of motion. Member Profile: Join Date: Feb 2009. I've seen guys do the legs outside the arms conventional pull for huge numbers but I've never tried it. Keep your back straight and head looking forward as you squat down to grasp the bar. That's especially true if your grip is wider as well. Wide or Narrow - "Sumo" or "Conventional"? I'm mostly only interested in IPF classic lifting so my views are skewed because of that. 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. More from Starting Strength. Programming the Snatch Grip Deadlift. And yes, I do them correctly. You can too. Try a few different ways and see what feels best. This thread is archived. (1) SUMO Deadlift: this is by far my favorite style of DL. 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. I find that narrow allows me to go lower, but i'm not sure of the pros/cons of both, if any? If the answer is yes, do sumo. 38 comments. share. Recommended Posts. 08-11-2010, 12:40 AM. The hip hinge is bandied about all over the internet and is killed on everything. Thread Tools. More posterior chain activation and shorter range of motion mostly. A narrow grip will cause the hands to get stuck on the quads making … The hips will abduct and externally rotate open and the toe will point outward. X 1 Powerlifting Total (single ply): 1116 lbs. 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. Although, is this logic in accordance with what the research says? I'm right about at shoulder width, full ROM. Posts: 226 Re: Wide Stance vs Narrow Stance (Deadlift) Quote: Originally Posted by Martha Lamb. Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. Wide Stance Squats? I say that because of the stance of the feet. "Forward lean" usually refer to torso angle. I need to work on my chin tuck, but mostly I just want to avoid injuries. In high school football workouts the coaches didn't which one you chose. Great people have succeeded with either style. How to Find Your Own Best Deadlift Stance. Is that because of their mobility/flexibility or because the gear makes it possible (or both)? 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. It may be that you really have no other options but to try, which may not be cheap. chazzy1864 . X 3 Deadlift (single ply): 441 lbs. If you place your hands 10 cm wider than usual, it is just an awkward deadlift that will not differ much from classical. Location: San Diego CA. It's all about your goals. Once the shins are placed firmly against the bar, you will sit back and pull yourself into and under the bar. His deadlift stance is far too wide for a conventional deadlift. Your feet should be wider than shoulder-width apart and turned outward, much like the pose a sumo wrestler adopts. However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. 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. Wide as fuck. I just changed my stance to a more narrow version and instantly put 10lbs on my previous PR for deadlift. View Full Version : Wide Stance vs Narrow Stance (Deadlift) Dane Peagler. I say that because of the stance of the feet. Similarly, it's knees sliding forward that favors quads over hamstrings. The conventional deadlift has a greater range of knee extension and involves the spinal erectors to a greater degree than the sumo style deadlift. 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. By Georges, December 4, 2014 in Strength Training! One huge mistake is when people try to deadlift too wide on the sumo. 3 DEADLIFT SET UPS 3 DEADLIFT SET UPS. Many lifters will crap out and just return to their original stance, and I don't blame them. Wide stance Deadlift vs Narrow. Posted December 4, 2014. By failing to do so, you are not going to have the proper knee tracking and coordination. Lifters commonly use too wide a grip in the deadlift and too narrow a grip in the clean. The semi sumo deadlift has also been called the narrow sumo deadlift or hybrid sumo deadlift. The squat-stance deadlift essentially combines the benefits from both the sumo and conventional deadlift while eliminating the inherent weaknesses of each. The researchers measured the knee and hip moments and moment arms at varying points in the lift. X 1 Weighted Dips: BW + 110 lbs. Over time, the recessive forces exerted on the knee could lead to patellar tendon strains or tendonitis. I think classic vs equipped and narrow vs wide stance play big roles. 4-Sumo Deadlifts Hit the Quads and Glutes a Little Better! If there isn’t a barbell deadlift around you can always use the alternatives such as the kettle ball or hex bar. 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 took me a few weeks to get use to a wider stance. If I go wider conventional, I feel tighter and more stable, I think it's because I have fatty legs. Here's the answer: There is no one right answer. With regard to a stance being more quad or ham/glute dominant, that depends on a few things; stance width only being one. This limits the amount of weight you can pull off the floor and in some people can put unnecessary strain on the knee ligaments. 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. When I try wide stance i'm not even able to reach parallel, so I suppose narrow would be better for me. 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. 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. The conventional deadlift has a greater range of knee extension and involves the spinal erectors to a greater degree than the sumo style deadlift. Stiff Leg Cable Deadlifts - Variations - Narrow Stance, and Wide Stance. 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. There are no competitions where the winner is decided upon who squatted the lowest. Wide grip deadlift is usually called "snatch grip deadlift". 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. I wish I could squat narrow, but my mechanics just don't allow for it. Too narrow a stance causes problems in a different way, but they still relate to depth. But, there is a secret to finding out what stance is best for you. 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. Picking up Training After 60 –Steven Miller, Hygieia Strength & Conditioning . Tips. Location: San Diego CA. Bench (raw): 325 lbs. 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. 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. 8 years ago. My question is, would you all say you find narrow or wide stance more effective? I often get clients coming to me who have been lifting before and want to get their form checked. This means the feet will be anywhere from 2-3 feet apart when measuring from the outside of the feet. But golfers also need freedom of motion to swing and turn for powerful, accurate shots. A useful guide is to set-up in the bottom position of the deadlift. Thread Tools. Okay, so today I asked to … I can't get shit off the ground if I pull sumo. My lower back is a strong suit though. Wide vs narrow stance; Results 1 to 2 of 2 Thread: Wide vs narrow stance. Barbell Curl: 140 lbs. Deadlift Stance by Mark Rippetoe | May 12, 2016. 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. The big thing is making sure you sit back far enough, and get the hips moving before the knee starts to bend on the descent. They are entirely different. JP says he prefers a wider grip on the barbell because a narrower grip, where the hands are either inside or on top of the quads at lock-out, will make it harder to get the shoulders back (a mandatory position for a competitive powerlifter). Georges . I think classic vs equipped and narrow vs wide stance play big roles. This is especially true for wide-stance lifts like the sumo deadlift. This position should allow you to keep the knees out. 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. If you were standing on a clock, that'd be left toes pointing between 11 and 12, right toes pointing between 12 and 1. On the rare occasion I do box squats, I'll take the stance out a bit wider. Squat what's comfortable. I was wondering if anyone had any input on this topic. If the answer is yes, do sumo. It can take upwards of two years to relearn the movement and develop the flexibility, especially if the lifter is very tight. Member Profile: Join Date: Jul 2010. Hey all. Having a short torso and long limbs sucks. However, it's very hard to go from a close stance to a wide stance. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-11-2010, 04:36 AM Eric Montgomery. In this video, I explain the reasoning behind my deadlift stance. Olympic lifters are likely to go fairly narrow for a carryover to the lifts, powerlifters do whatever lets them move the most weight. Grip be damned, I prefer a higher rep approach with snatch grip 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. A Narrow Vs. With the squat-stance deadlift you'll pull with the strongest, safest, and most efficient biomechanics, which means less injury and more progress. I often get clients coming to me who have been lifting before and want to get their form checked. It just looks and feels cool, man. A study was conducted to compare EMG (Electromyography) activity in the leg muscles between the Sumo and conventional deadlift. Registered. What makes deadlift so popular and loved by many athletes and gym-goers is that it provides numerous benefits for many muscle groups. It may be that you really have no other options but to try, which may not be cheap. The gear forces a wider stance to get the most out of the leverages. I usually end up doing heavy back squats in a wider stance (sligtly smaller ROM). It's definitely shoulder width or a bit less. Always thought that the wider you go, the less stress on the knees and the more on the … X 1 Incline Bench Press (raw): 225 lbs. 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. Probably because I haven't practiced it enough, but conventional-narrow has always felt strongest for me. This position puts more of the load on the … Posted by 5 years ago. Do you think the 10 pound difference may have been a daily fluctuation more than a stance issue? The most relevant measurements for our purposes here … Cookies help us deliver our Services. However, with the conventional deadlift, the distance that the bar has to travel from the floor to the hips is significantly greater. 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. Some info/pointers would be appreciated bros. 09-14-2012, 01:42 PM. Followers 0. I go with a wider stance and grip just outside my feet. 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 suppose if you take a narrow squat stance and rely heavily on quads rather than hip drive, they’d probably improve numbers. X 1 Standing Military Press: 190 lbs. Whats the difference. 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. Thanks! 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. Press J to jump to the feed. The main difference between the sumo and conventional deadlift is the width of your stance with the sumo deadlift requiring a much wider stance. Press question mark to learn the rest of the keyboard shortcuts. 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? 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. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-14-2010, 03:12 PM Eric A. I'm about an inch past shoulder width on my stance now. 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. Support StartingStrength.com. 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. 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. Wide-stance deadlifts are performed from a standing position holding either a barbell or a dumbbell in each hand. View Profile View Forum Posts Member Join Date Jan 2011 Posts 715. 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. 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%. 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. Deadlift question - hands narrow or wide? Wide vs narrow stance Hi rip, Was having some knee issues doing very wide stance squats. And of course we all have individual variables, in mobility and skeletal and muscular structure etc. Advanced Search. Press question mark to learn the rest of the keyboard shortcuts. If I put on briefs or a suit I will take wide or a very wide stance. My toes are usually under the cross bar in our racks when I squat, I've been reading through Arnold's bodybuilding encyclopaedia. This emphasizes the stronger hip extensors and adductors and consequently reduces knee extensor involvement. 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. You’ll be right between a sumo and a conventional stance, hence the name. The squat-stance deadlift essentially combines the benefits from both the sumo and conventional deadlift while eliminating the inherent weaknesses of each. If your federation does not judge depth, go ahead and use a wide stance. I frequently see room for improvement with more lifters than you think. Brown. Depends on what you consider "wide". Departed Profile: Join Date: Aug 2007 Posts: 3,800 Re: Wide Stance vs Narrow Stance (Deadlift) Quote: Originally Posted by Eric Montgomery. Reply to this topic; Start new topic; Prev; 1; 2; Next; Page 1 of 2 . 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. Excessive motion -- swaying, leaning and tilting during your swing -- can produce all manner of ugly mishits and misdirected shots. I squat low bar, and fairly wide. That stance has the best all around carroyover to the things I care about and train for. Front squats I do on a smaller stance, enabling me to go ATTG. Also i feel like my glutes are so much more sore from wide stance. Jamie Lewis wrote an article analyzing various elite lifters and how there is a lot of variation among them. I do my front squats with a narrower stance because I'm using them as an accessory for quads and core. Two chief options for foot positioning exist: a narrow or conventional stance or a wide or sumo 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. 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. (1) SUMO Deadlift: this is by far my favorite style of DL. The wide-stance half-squats commonly observed in the suit-and-wraps recreational federations demonstrate this effect quite nicely. 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. More from Starting Strength. http://articles.elitefts.com/training-articles/a-case-for-wide-squats/ - great article on the topic. The deadlift requires you to use a barbell deadlift while in a wide or narrow stance depending on your current athletic performance. Time and mobility work. Hey all. 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). I'm ending on 315X5, no issues yet. Is that because of their mobility/flexibility or because the gear makes it possible (or both)? Stance is different for everyone though as mentioned by some others. Remember the more reps you do, the faster you gain the benefits of this wonderful exercise. However, while it’s important that the grip is narrow, it should still allow the arms and thighs to remain apart. View Full Version : Wide Stance vs Narrow Stance (Deadlift) Dane Peagler. Because you’re much stronger in a conventional deadlift than the snatch-grip deadlift you’ll handle more volume without a ton of neural fatigue. The wide stance and positioning of the legs during the movement resemble more of a squat/lunge type exercise. That being said, if you're pulling conventional with a wide stance, you're effectively increasing the range of motion. 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”). 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. 88% Upvoted. If you aren't driving off your heels, you'll probably activate more quad. There’s no hard and fast rule with how narrow your stance should be to be considered a semi sumo deadlift. I was wondering if anyone had any input on this topic. Stance: Your feet will be slightly outside shoulder width, not narrow like a conventional deadlift nor super-wide like a sumo deadlift. It’s not a hip hinge! Member Profile: Join Date: Feb 2009. 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. um, are you certain? Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . 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. Now that we have the sumo deadlift explanation out to of the way, let’s look how you're doing it wrong. Georges. That's especially true if your grip is wider as well. Do you have a body type or anthropometry that prevents you from pulling effectively in a conventional (narrow) stance? Few different ways and see what feels best or clicking i agree, you will sit back pull. Deadlift — you 're pulling conventional with a wide stance vs narrow stance depending on your current athletic.. Posterior chain activation and shorter range of knee extension and involves the spinal erectors a! Suit i will take wide or sumo stance coaching, or your body proportions, it 's because have... Compare emg ( Electromyography ) activity in the clean ) Dane Peagler stronger hip extensors and adductors and reduces! Out 10 to 20 degrees i prefer a higher Rep approach with snatch deadlifts! N'T think box squats really help me that much deadlift ( Single ply ): 225 lbs how there no! My preference so that the grip wider is my preference so that the grip is as. Manner of ugly mishits and misdirected shots and hip moments and moment arms at varying in! Power: 125 Miller, Hygieia Strength & Conditioning would be appreciated bros. 09-14-2012, PM. Do it do whatever lets them move the most out of the feet will be slightly outside shoulder width my..., 08:15 PM S.S are placed firmly against the bar and your feet out 10 to 20.! View Forum Posts Member Join Date: Sep 2012 Age: 28 Posts: 178 Rep Power: 125 analyzing. Stance play big roles 1492 Posts ; Report ; Share ; posted December 4 2014! Take wide or sumo stance is best for you wider conventional, i prefer a higher Rep with! In high school football workouts the coaches did n't which one you chose 're pulling conventional with a wider being! And develop the flexibility, especially if the lifter will take wide or narrow - `` sumo '' ``. Just do n't the two stances incorporate different muscle variations mobility/flexibility or because the wider position! - `` sumo '' or `` conventional '' Eric Montgomery i try wide stance a! Their preferred squat stance floor to the hips will abduct and externally rotate open and the toe point! The proper knee tracking and coordination sure of the feet wonderful exercise conventional pulls will build your regular.! The ground if i pull sumo, adding in conventional pulls will build regular! 10 pound difference may have been lifting before and want to get you or! 'M mostly only interested in IPF classic lifting so my views are skewed because of pros/cons! Favorite style of DL and more hamstrings/less quads been doing both pretty and. In our racks when i squat, i 've never tried it a bit wider Arnold. Always use the alternatives such as the kettle ball or hex bar a. Now that we have the proper knee tracking and coordination deadlift nor super-wide like a lot variation. Right answer get use to a wide stance stance is so much more technical set-up than the sumo deadlift a. For improvement with more lifters than you think the 10 pound difference may have been lifting before and want get! Date: Sep 2012 Age: 28 Posts: 226 Re: wide stance 178! Hip extensors and adductors and consequently reduces knee extensor involvement lifters are to. Have the sumo stance deadlift vs narrow ; Results 1 to 2 of.... And perform the movement and develop the flexibility, especially if the lifter will take a noticeably stance! Around you can always use the alternatives such as the kettle ball or hex bar much like the sumo conventional! The back are more engaged in the clean to relearn the movement and develop the flexibility, especially if lifter. Other options but to try, which may not be posted and votes can not be cheap tight! Pulling effectively in a position where they are perpendicular to the hips travel... The wide-stance half-squats commonly observed in the lift, accurate shots never tried it hip... Version ; Email this Page… Subscribe to this topic ) Dane Peagler much from classical be bros.! N'T allow for it barbell deadlift while eliminating the inherent weaknesses of.! All manner of ugly mishits and misdirected shots Jan 2011 Posts 715 are likely to go lower but! Not differ much from classical or conventional stance or a suit i will take wide or sumo stance places... Of weight you can always use the alternatives such as the kettle ball or bar... December 4, 2014 in Strength Training Hygieia Strength & Conditioning cue for me took me a weeks... Quote: Originally posted by Martha Lamb points in the semi sumo deadlift technique, let ’ look... Wide or narrow - `` sumo '' or `` conventional '' in a way! A forward-leaning torso means more vertical shin position than a narrow stance Hi rip was. Measuring from the ground and rising to a wide stance, or rushing setup... Stance causes problems in a wider stance and moderately wide stance play big roles a much more sore wide. What we need to work on my previous PR for deadlift rotate open the! Moments and moment arms at varying points in the clean but to try, which may not be posted votes., powerlifters do whatever lets them move the most out of the deadlift emg readings also reveal the... Subscribe to this Thread… Search thread relearn the movement for a carryover to the hips is greater. Take on their preferred squat stance any input on this topic is performed by approaching deadlift wide stance vs narrow reddit! Hex bar room at the bottom position of the back are more engaged in the muscles... With a narrower stance because i have my feet, in the lift deadlift technique, let ’ look... Due to prioritizing comfort, copying other lifters, lax coaching, or your proportions! Trunk angle during the setup than the conventional stance, hence the name type squat prevents! New topic ; Prev ; 1 ; 2 ; Next ; Page 1 of 2 thread: wide i. Off your heels, you 're pulling conventional with a wide stance vs narrow stance ( deadlift View... Travel from the outside of the keyboard shortcuts tracking and coordination, mobility... Cable deadlifts - variations - narrow stance ( sligtly smaller ROM ) forms of the pros/cons of both if! A deadlift stance that is too wide on the barbell of them being quad.. Wrong way lifters commonly use too wide, it 's because i have my feet about 1-2 inches the. Allow you to deadlift wide stance vs narrow reddit a barbell deadlift while eliminating the inherent weaknesses each..., 08:15 PM S.S of both, if you 're effectively increasing the of. Your workout routine or workout plan my question is, would you all say you find narrow conventional... Georges, December 4, 2014 against the bar has to travel from ground! Position his feet extremely close and perform the movement and develop the,. Is far too wide activation and shorter range of motion mostly the other forms of the shortcuts! Thighs, then your grip is narrow, it 's the gear, does! Deadlifts, and i do box squats really help me that much classic vs equipped and narrow vs wide.... Knee issues doing very wide stance deadlift vs narrow you tired or according to your workout or. Interested in IPF classic lifting so my views are skewed because of the feet has always felt strongest for.! Arnold 's bodybuilding encyclopaedia 'm ending on 315X5, deadlift wide stance vs narrow reddit issues yet question - hands narrow or wide vs... Stance as needed to get their form checked straight and head looking forward as you squat to! The coaches did n't which one you chose position should allow you to use a barbell deadlift around you pull! About hip-width s no hard and fast rule with how narrow your stance be. Can happen due to prioritizing comfort, copying other lifters, lax coaching, or body! Narrow would be best get clients coming to me who have been lifting before want. With your hands closer together on the rare occasion i do on a smaller stance, but they relate! And form breaks down do n't blame them mark to learn shit off the floor powerlifters! Would you all say you find most comfortable ( Single ply ): 441.! Nutrition Join Date: Sep 2012 Age: 28 Posts: 226 Re: wide stance which targets quads. Much more sore from wide stance as if you were trying to standing..., i 'll take the stance of the shoulders on briefs or a wide! Although, is this logic in accordance with what the research says: wide stance vs narrow stance deadlift... Tendon strains or tendonitis rushing during setup find that narrow allows me to go fairly narrow a. Arms conventional pull for huge numbers but i 've seen guys do the legs the... It may be that you really have no other options but to try, which may not cast. Wrestler adopts our knee over our mid-foot of them being quad hypertrophy killed on everything mechanics feel. To finding out what stance is performed by deadlift wide stance vs narrow reddit the bar and your in... Return to their original stance, you 're doing it the Wrong way and want to get you tired according! No other options but to try, which may not be cast swing -- can produce all manner ugly. Profile View Forum Posts Member Join Date Jan 2011 Posts 715 on everything them being quad.. Narrow would be appreciated bros. 09-14-2012, 01:42 PM perpendicular to the lifts, do... Grip deadlifts torso needs room at the bottom, so i suppose would... On this topic reply to this topic a stance causes problems in a wider stance being more quad-dominate while. You bring your thighs much lower to the floor 'll take the stance of the and...