I was wondering if anyone had any input on this topic. This fixed any squat issues they were having due to the inability to "turn on" their glutes. save. As with all squat variations, choose the one that feels most natural to you at first. He used to position his feet extremely close and perform the movement for a variety of reasons, one of them being quad hypertrophy. Muscle Building Supplement – Proper nutrition. When you fail to keep the femurs held in external rotation, and the knees collapse in, the legs are held at less of an angle, the back folds over more, and what you’ve essentially got is a wide stance conventional deadlift. 8 years ago. You may also experience instability in a wide stance because your base of support (although wide) extends laterally—from side to side, not from front to back. If the answer is yes, do sumo. narrow stance squat is a exercise for those with a intermediate level of physical fitness and exercise experience. You must have JavaScript enabled in your browser to utilize the functionality of this website. You will see his or her lower back shift into rounding, allowing the pelvis—which is also the structure in which the hip capsule sits—to rotate around the head of the femur instead of the femur rotating to create space in the hip capsule. 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. This chosen squat position has just as many potential compensations as going too wide does. 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. best. These are my general suggestions to identify individuals who tend to be too wide or too narrow when it comes to their squats. 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. 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. August 21, 2018 by Tamara Pridgett. 2) Tempo lateral deadlift 10 per side 3) A turn handoff swing 20 4) U turn handoff swing 20 5) Kickstand A turn handoff swing 10 per side 6) Alternating kickstand A turn handoff swing 20 7) Around the body handoff 20 each direction 8) … 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. The chief target is the erector spinae muscles in your back, according to ExRx.net, an anatomy and physical training website. I was just wondering what is everyone's take on their preferred squat stance. 1) Handcuff hinge: 10 reps in narrow, medium, and wide stances. Your torso needs room at the bottom, so point your feet out 10 to 20 degrees. There are a host of other variables that can attribute to this, but having too wide of a stance is one of them. View Full Version : Wide Stance vs Narrow Stance (Deadlift). hide. 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. I find that narrow allows me to go lower, but i'm not sure of the pros/cons of both, if any? If you were standing on a clock, that'd be left toes pointing between 11 and 12, right toes pointing between 12 and 1. Somewhere on here is a "calculator" that compares all your different body measurements and tells you if you're better suited for sumo or conventional but I'm on my phone so I can't find it. Eric Jones, PGA Teaching Professional and Two-Time World Long-Drive Champion, shares one of the keys to understanding the difference between a wide swing and a narrow swing. 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. Here are a few key points to determine if this is the issue. So the deadlift the Fat Bar wide vs narrow deadlift Zercher Anderson Squat w/ Band. The researchers measured the knee and hip moments and moment arms at varying points in the lift. If not, do conventional. I was wondering if anyone had any input on this topic. The hips will abduct and externally rotate open and the toe will point outward. Also, you won’t be able to flex your quads and move your hips properly through both movements. It is a much more technical set-up than the conventional stance, but one that is not hard to learn. His deadlift stance is far too wide for a conventional deadlift. Once you are doing it to feed your muscles inside your legs your arms your core where you lift up the wide vs narrow deadlift weight was 235 pounds. More from Starting Strength. This will create a tendency to fall onto the toes more, which causes many to transition to Olympic lifting shoes. Narrow stances require an anterior tracking of the knee, and while this is not inherently a bad movement, it does place a greater stress on the knee. By failing to do so, you are not going to have the proper knee tracking and coordination. 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. Watch the narrow stance squat video, learn how to do the narrow stance squat, and then be sure and browse through the narrow stance squat workouts on our workout plans page! View Full Version : Wide Stance vs Narrow Stance (Deadlift) Dane Peagler. Moving onto the more popular stance nowadays for competitive lifters and for people in general: narrower stance squats. Conventional bro science says that narrow stance squats result in higher activation of the quadriceps (knee dominance), while a wider stance is primarily a posterior chain movement (hip dominance). 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. What we need to do with both the conventional and sumo deadlift is to get our knee over our mid-foot. Use both squat stances in your training to maximize leg development and squat strength. report. Can anyone give me some input on what the difference is. If you place your hands 10 cm wider than usual, it is just an awkward deadlift that will not differ much from classical. RECENT: Where Do Powerlifters Go From Here? level 1. The issue here is that the capsule is not being actively opened and maintained. The wide-stance deadlift works a number of major muscle groups. Key Differences Between a Wide and Narrow Swing. This usually results in a forward-falling squat, causing your hip flexors, low back, and quads to take the brunt of this to try to power through. With your feet spread so far apart, your hands will want to grab the bar closer together than in a conventional deadlift, typically at about shoulder width. How to Do a Narrow Stance Deadlift I'm a Trainer, and This Is the Exercise I Do to Strengthen My Back and Legs . Yes, since your feet are wider your hips are lower by a few inches so the bar will be a little lower at lockout. 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. 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? As a result, you may feel yourself sway from front to back easily. The most relevant measurements for our purposes here … I am going to give some general complaints and visuals to look for. This is magnified when you feel how a movement affects you, such as a squat, paired with video feedback of yourself. Your Stance Is Too Wide. This study confirmed the classic theory about squat stances – wide stance squats cause more glute activation while narrow stance squats cause more inner quad activation. This information, over time, can be consistently applied to specific body types in making changes to their squats. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-11-2010, 04:36 AM Eric Montgomery. 08-11-2010, 12:40 AM. It also true you use slightly less muscle mass in such a stance. 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. Squat-Stance Deadlift Execution. FWIW, most (male) deadlift records have been set with a conventional stance, and the biggest deadlift of all time, as well as the best deadlift by coefficient have been done with a conventional stance. I think Veronica gave the best advice of the thread. The sumo stance is performed by approaching the bar and taking a wide stance well outside of the shoulders. When it comes to proper execution of the squat-stance deadlift, the position and mechanics should feel very simple and natural. Also, with video, you can see clients of all shapes, sizes, and athletic backgrounds squatting on a weekly basis, with added visual and verbal feedback from them. Deadlift Stance by Mark Rippetoe | May 12, 2016. In high school football workouts the coaches didn't which one you chose. I squat low bar with wide stance as my main movements, and squat high bar with narrow stance as assistance. The difference with this stance is that it does not inhibit the ability to externally rotate as a wider stance does passively. Many times this can be a lack of external rotation, so many people just go wider to "cheat" the movement and structurally open up the hip capsule. 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. "I cannot get to depth" is a good one. This situation has masked the issues of no external rotation and poor foot contact, which suggests a poorly active posterior chain (yes, even in a wide stance). If the answer is yes, do sumo. JavaScript seems to be disabled in your browser. Member Profile: Join Date: Feb 2009. One of the biggest problems that many golfers have is an inability to generate and maintain sufficient width in their backswings. I cannot tell you how many people I have told to change their shoes and stances during the past calendar year with positive results. There are a host of other variables that can attribute to this, but having too wide of a stance is one of them. The sumo deadlift is popular with some powerlifters, but not most. Registered. https://www.powerliftingtowin.com/squat-to-deadlift-carryover Although, is this logic in accordance with what the research says? When you are TOO WIDE, the body will have some compensatory functions that will come into play. With the squat-stance deadlift you'll pull with the strongest, safest, and most efficient biomechanics, which means less injury and more progress. Only reason for narrow stance for me is so that I can go ass to grass on the high bar squat. Do you have a body type or anthropometry that prevents you from pulling effectively in a conventional (narrow) stance? Hey, just my change to throw in...Narrow is the way to go! Location: San Diego CA. Buy Three, Get One Free - Just add four to your cart. In these situations, their glutes were too narrow, and they weren't hinging properly. Adopting a very wide stance works the inner thighs, hamstrings, and glutes more. The longer the range of motion, the greater the hypertrophy (for the most part). Or is it simply a preference thing? Free Shipping with a $49.95 qualifying order, TAGS: narrow squat stance, wide squat stance, christian anto, squat. You may also experience instability in a wide stance because your base of support (although wide) extends laterally—from side to side, not from front to back. The 330 lb Press: … Stay tuned for the next one, which will go over the five basic cues for squatting that I teach verbatim at all of my seminars. Support StartingStrength.com. Thus, you're solely on the quads. One of the last common clues that you are too wide in your squat has to do with your feet. 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. Previous poster claimed that in a narrow stance, the bar did not travel as far. Visually, you will see a lifter not hinge as much, and when he or she hits the hole, his or her femurs have nowhere else to go. Later, you can adopt a position that targets particular muscular zones. share. Biggest difference between the two stances for me is that wider stance activates my adductors more and I get more sore in my hip flexor. This thread is archived. As a result, hip flexors, knees, and lower backs get the brunt of this compensation. In accordance with what the research says were too narrow, medium, and wide stances strength well! 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