not sumo) deadlift is for the feet to be around hip-width apart, and the feet slightly turned out. The wide-stance deadlift works a number of major muscle groups. But there is definitely such a thing as too wide of a stance. Sumo deadlifts use a wide stance as you pull the barbell from floor-to-hip, which emphasizes the glutes, hamstrings, and quads. I say that because of the stance of the feet. Pippa - Ladies Who Lift, "It's been great - extraordinarily instructive!" Similar set up to the Basic Deadlift, however with a more narrow stance and the torso is more upright to emphasize the quads. The sumo stance is a variation that has increased in popularity over the last few years thanks to the explosion of the sport of powerlifting across the world. For those of you who still don’t have a flat back after all of that, my suggestion is to raise the bar a couple of inches off the floor, using weight plates or a small step. Whereas, with a sumo stance, hips are abducted more in a wide stance with the hand grip within the thighs. Wide-legged deadlifts can place greater strain on the hips and knees, particularly if you are unaccustomed to the motion, reports Muscle & Strength. The first step in mastering the conventional deadlift is assuming the proper stance. by Tony Gentilcore | 11/14/18. Drive your hips forward and straighten your knees and back to stand straight with the weight in your hand, then squat back down to return the bar to the floor. Your Stance Is Too Wide One huge mistake is when people try to deadlift too wide on the sumo. Why Perform One Version Over the Other? However, a lot of people are using a stance that is closer to their squat stance: shoulder-width or even wider. Greg - Olympic Lifting, "Now I've learned how to be more powerful!" It’s a very common mistake that people who are trying the sumo deadlift for the first time want to stand as wide as possible. The deadlift requires you to use a barbell deadlift while in a wide or narrow stance depending on your current athletic performance. Also if your knees tend to collapse inwards when pulling heavy weights, a wide stance puts more pressure on the knee ligaments. Because … The deadlift is a strength-training exercise that affects multiple major muscle groups at once. Place shins about ½” from the bar. Also, you won’t be able to flex your quads and move your hips properly through both movements. Over time, re-test your position from the floor and it will gradually improve. This means the feet will be anywhere from 2-3 feet apart when measuring from the outside of the feet. Top Benefits of the Sumo Deadlift: 1. Your Stance Is Too Wide. I often get clients coming to me who have been lifting before and want to get their form checked. The deadlift is a classic weightlifting exercise that involves lifting a barbell or dumbbells from the ground and rising to a standing position. Muscles that work with your body during the deadlift -- also known as synergists -- include the gluteus maximus or butt muscles, adductor magnus, quadriceps or your soleus, a part of your calf muscle. Even after we worked on the cues I laid out above, he was still not able to get into a safe position to lift off the floor. One of the most popular deadlift variations is the sumo deadlift. If you're a wide-stance deadlifting heathen, then these variations will still apply, but you'll need to modify them for your particular deadlifting approach. Start with toes out slightly past 45 degrees. ), a reduction in the lift stroke (distance the bar travels) and a move vertical line to the back (spine). The conventional foot positioning puts greater effort on strengthening your lower back and postural muscles. Here's how to find YOUR best stance. Your build influences how proper Deadlift form looks like for you. But this is not the strongest mechanical position for pulling a bar from the floor. What Is the Purpose of Wide Stance Deadlifts? His deadlift stance is far too wide for a conventional deadlift. Mentally confirm that this is a ‘Squat’ as the body will tend to default into “Deadlift mode”. Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. This limits the amount of weight you can pull off the floor and in some people can put unnecessary strain on the knee ligaments. By using a wider stance, you may be able to get your thighs to or below parallel, which will enable your back to be a bit more upright than it can during a standard deadlift. Nall is currently pursuing her Bachelor of Science in Nursing at the University of Tennessee. Come to a one-day Strength Training Technique Workshop, Solving technique problems in the squat and deadlift, "It just feels brilliant, it feels really good!" She has written for The Associated Press and "Jezebel," "Charleston," "Chatter" and "Reach" magazines. A wide-stance deadlift in which your hands are on the inside of your thighs is referred to as the sumo deadlift. The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. Tags: Tips ; Deadlift; Powerlifting & Strength; Lead Photo Credit: Elitefts. Keep your hands between your legs as you do and hold the bar with a mixed grip, in which one palm is facing toward your body while the other faces away from your body. full 12 week push,pull,legs program!- build muscle & strength! His deadlift stance is far too wide for a conventional deadlift. This is exactly what you want when doing sumo deadlifts (or wide stance squats). Prone lower trap raise x 10 reps. Before we go into the sumo deadlift technique, let’s look at why you would do it. Key markers are vertical shins and knees tracking in the same direction of your toes at the bottom of the lift. Wide stance: determined by build and flexibility. If you have short thighs with a long torso, you’ll usually setup with lower hips than someone with long thighs and a … Biomechanical Differences . So here’s the thing, you want a wide stance. The squat-stance deadlift essentially combines the benefits from both the sumo and conventional deadlift while eliminating the inherent weaknesses of each. But there is definitely such a thing as too wide of a stance. Keep your back straight and head looking forward as you squat down to grasp the bar. It makes it easier to get down to the bar, especially if you are tall or have relatively long legs. Also, the lift will help strengthen your entire core and stabilizer muscles, which are also important factors in our posture. © 2019 www.azcentral.com. 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. Angela - Ladies Who Lift, "Everything in my life is easier for being stronger!" The sumo deadlift is a misunderstood exercise. The deadlift is a well-known weightlifting exercise done by professional bodybuilders and average gym-goers alike who all want to improve upper body strength and endurance. Jon - Olympic Lifting classes. She is a former managing editor for custom health publications, including physician journals. In person coaching by me - http://www.canditotraininghq.com/iron-den-gym-coaching/Iron Den Site - http://www.theirondengym.com/ The primary muscle worked are the hamstrings. While you’ll likely be lifting lighter loads with a single-leg deadlift than with a … All rights reserved. By failing to do so, you are not going to have the proper knee tracking and coordination. The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a squat. Proper Deadlift form: hip-width stance, narrow grip, vertical arms, bar against shins, locked hips/knees at the top. *Optional: Elevate heels 2” as this minimizes a common compensation due to lack of ankle mobility. Less work against gravity requires less overall energy output to complete the lift. Rachel Nall began writing in 2003. 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. He is someone I only see once a month. Similar set up to the Basic Deadlift, however with a more narrow stance and the torso is more upright to emphasize the quads. How to Gain Weight in Your Butt; Placing Plates Under the Feet for Deadlifts; Split-Leg Deadlift; Partial Deadlifts vs. Deadlifts; Deadlift Auxiliary Exercises; Share on Facebook; Deadlifts, whether done single-legged or two-legged, can be performed with either a pair of dumbbells or a barbell. Other muscle groups worked in the sumo deadlift include the hamstrings, abdominals, obliques and upper back muscles including your trapezius and rhomboids. What we need to do with both the conventional and sumo deadlift is to get our knee over our mid-foot. It also increases the difficulty of the starting pull off the floor and makes the lockout much easier. When he came to me, he was not able to deadlift safely from the floor; both his lower back and upper back were rounded over. Don’t make that mistake. The deadlift requires you to use a barbell deadlift while in a wide or narrow stance depending on your current athletic performance. If you think you can’t get into the right position with a narrower stance, try these cues and see what difference they make: Push your butt out not down – imagine you are trying to touch the wall behind you with your butt, Point your chest forwards, not up – imagine you are trying to show the world the motivational slogan on your tshirt, Pull your shoulder blades into your back pockets, i.e. This stance width is great for Julia: Deadlift stance and mobility. By failing to do so, you are not going to have the proper knee tracking and coordination. Deadlift: 3 sets x 5 reps – increase weight by 5–10 pounds/2.5–5 kg when you get all reps. Beginner Workout B: Deadlift: 3 sets x 5 reps – same weight as workout A, or 10% lighter. With the snatch-grip + duck-stance deadlift, we get to train the extremes… The hands are as wide as possible and the feet are as close as possible. A beginner training program doesn’t have to be any more complicated. Mentally confirm that this is a ‘Squat’ as the body will tend to default into “Deadlift mode”. The wide foot stance necessarily require pushing outward through your feet as you pull the weight up. When I ask these new clients why they have adopted a wide deadlift stance, they often say that they have just not thought about it, or that they’ve always deadlifted this way. While rolling your ankle during sumo deadlifts is very rare, these shoes will absolutely prevent that. Here you grip the bar with your arms inside your knees, and your stance can be so wide that your toes almost touch the weight plates. If you squat in a wide stance, you can use a narrow stance squat as a “special method”, which I detail in my article on 10 Special Exercises To Improve Your Powerlifting Movements. Other muscles worked inlcude: quadriceps, glutes, adductors, traps, middle and lower back and forearms. The reason many people start with a wide stance is that it is easier to get down to the bar with a flat back when the stance is wide. The Exercise. Geared lifters can get away with going a little wider, but most people need a more moderate sumo stance. The Risk Vs. Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. Your feet should be a little wider than shoulder-distance apart. In terms of biomechanical efficiency, the wide stance (sumo) deadlift is superior to the close stance (conventional) deadlift. Holly - Olympic Lifting, "Ladies Who Lift has been a massive confidence booster for me" To start with, I instructed my client to do all his deadlifting from a raised height of 4 inches, so that he could train safely and get the benefits of deadlifting without screwing his back up! Great people have succeeded with either style. Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. 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