Your feet should be a little wider than shoulder-distance apart. Trunk angle. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. Don’t make that mistake. Trust me, your feet will be rock solid when pushing up against the sides of these shoes during sumo pulls. This stance width is great for Julia: Deadlift stance and mobility. And that’s pretty much it. 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. 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. Pippa - Ladies Who Lift, "It's been great - extraordinarily instructive!" 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. Prone lower trap raise x 10 reps. Rachel Nall began writing in 2003. The Exercise. In a hip-width or vertical jump stance, all your force can bear downwards in a straight line to push against the floor. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. Starting position of the conventional (left) and sumo (right) deadlift. The ideal deadlift stance for a conventional (i.e. What Is the Purpose of Wide Stance Deadlifts? The conventional foot positioning puts greater effort on strengthening your lower back and postural muscles. This will work your quads and your hamstrings more than your back and core,” says Vicknair. This limits the amount of weight you can pull off the floor and in some people can put unnecessary strain on the knee ligaments. All rights reserved. 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. In many cases the squat-stance deadlift allows the lifter to pull with the strongest, safest, and most efficient biomechanics. Biomechanical Differences . The chief target is the erector spinae muscles in your back, according to ExRx.net, an anatomy and physical training website. As with DL, arms are straight throughout. 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. The squat-stance deadlift (similar to the semi-sumo deadlifts used by Ed Coan) represents a variation that falls somewhere in between the sumo and conventional techniques. Its advantages include: a more even distribution of forces from the booster muscles, a path of travel closer to the core of the body (shorter lever arm! While you’ll likely be lifting lighter loads with a single-leg deadlift than with a … He is someone I only see once a month. Angela - Ladies Who Lift, "Everything in my life is easier for being stronger!" The sumo deadlift while easier on the spine minimizes the “cocked back” hip hinge position as the ultra wide stance and extreme external rotation of the feet essentially pushes the hips forward at … Conventional/Sumo Compatible with conventional and sumo wide stance deadlifting Removable Insole Thin breathable insole removable for easy cleaning Rubber Grip Out-Sole Out-sole designed to conform and grip to any type of platform: Rubber, Concrete, Wood and Carpet. Wide Stance – for wide to extra wide stance squatters. Other muscle groups worked in the sumo deadlift include the hamstrings, abdominals, obliques and upper back muscles including your trapezius and rhomboids. The sumo deadlift is typically harder to get moving off the floor and easier to lock out, so don't go so wide that you can't even get the bar moving. The wide-legged style puts greater emphasis on your buttocks, front and back of the thighs and hips and not your back. This will work your quads and your hamstrings more than your back and core,” says Vicknair. In this video, I explain the reasoning behind my deadlift stance. © 2019 www.azcentral.com. Workout 5: Ultra-wide Sumo Pulls Jean will place her feet as close to the plates on the Texas deadlift bar without setting the plates down on her feet and then works up to a max single. Decreased lumbar and lower back stress compared to other deadlift variations. For example, it is more useful to know that wide stance squatters prefer sumo deadlifts than it is to know that most deadlifters, in general, do not prefer the sumo deadlift. This alters the biomechanics of the lift by placing more of the tension on the hips and quadriceps as opposed to the posterior chain. The number one reason for people adopting a wide deadlift stance is mobility. If you were just to look at the lifter from the waist down who used a moderately wide squat stance and also looked at a hybrid sumo deadlift from the waist down, the stance for both lifts would look the same. A beginner training program doesn’t have to be any more complicated. Double leg support positions like in the squat and deadlift are great for developing strength and power; however, they can hide asymmetries from side to side and don’t truly test the body’s ability to coordinate complex movement patterns. Conventional deadlifts are performed with your feet shoulder-width apart, according to Muscle & Strength. Also if your knees tend to collapse inwards when pulling heavy weights, a wide stance puts more pressure on the knee ligaments. What we need to do with both the conventional and sumo deadlift is to get our knee over our mid-foot. I recently did exactly this work with a client. Monster walks with resistance band, 20 steps in each direction His deadlift stance is far too wide for a conventional deadlift. Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. As stated, the … The conventional deadlift is what is most commonly seen throughout local gyms and is often what is performed incorrectly. The split stance position can and should be utilized as a transitionary stance between double leg and single leg positions. Less work against gravity requires less overall energy output to complete the lift. Stance width is such an useful predictor of depth problems that if a “Knees out” cue doesn't produce depth, the next thing to do is always a stance-width adjustment. Fitness: Get Rid of Arm, Leg and Ab Flab Fast, Muscle & Strength: How to Deadlift: Proper Form and Deadlift Information, Privacy Notice/Your California Privacy Rights. 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. In person coaching by me - http://www.canditotraininghq.com/iron-den-gym-coaching/Iron Den Site - http://www.theirondengym.com/ Place shins about ½” from the bar. *Optional: Elevate heels 2” as this minimizes a common compensation due to lack of ankle mobility. In terms of biomechanical efficiency, the wide stance (sumo) deadlift is superior to the close stance (conventional) deadlift. The primary muscle worked are the hamstrings. Compounding this is the tendency for the knees to collapse inward when the feet are too wide – as you can see happening in the top picture. The client was diligent with his training and as a result, 6 weeks later he was deadlifting triple figures from the floor. Nall is currently pursuing her Bachelor of Science in Nursing at the University of Tennessee. Great people have succeeded with either style. The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. As you approach the bar, position yourself so that your feet are about hip-distance apart, your toes are pointed forward, and your shins are very close to the bar. The wide-stance deadlift works a number of major muscle groups. The sumo deadlift is a misunderstood exercise. Sumo Deadlift. The more ways we have to deadlift, the better. If you have a strong back, you might be able to lift more weight using the conventional stance than when using the sumo deadlift. You may start with a light-weight dumbbell or no weight at all to become accustomed to the sumo deadlift motion. The Risk Vs. With that said the benefits of the squat stance deadlift are similar to those associated with the trap bar deadlift, particularly factors dealing with safety, natural body mechanics, and center of gravity positioning. Find the position that is wide but still a position you feel comfortable with. If you have short thighs with a long torso, you’ll usually setup with lower hips than someone with long thighs and a … 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. When it comes to proper execution of the squat-stance deadlift, the position and mechanics should feel very simple and natural. Stick with this as long as you’re making gains on it. The wide-stance deadlift works a number of major muscle groups. Unlike the conventional style, the sumo deadlift requires: A wider stance, which will be determined by your access to hip external rotation and abduction. The most featured suit used by elite athletes for high performance. Other muscles worked inlcude: quadriceps, glutes, adductors, traps, middle and lower back and forearms. Those athletes who are more proficient in this style of lifting often have relatively stronger quads (compared to their lower back strength), and are often considerably more proficient in the hex bar deadlift. full 12 week push,pull,legs program!- build muscle & strength! 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!" Proper Deadlift form: hip-width stance, narrow grip, vertical arms, bar against shins, locked hips/knees at the top. What Is the Purpose of Wide Stance Deadlifts? Back squats have the barbell resting on the back of your shoulders while bending your knees so your hips drop below parallel, which targets the quads, glutes, and adductor magnus. Over time, re-test your position from the floor and it will gradually improve. Start with toes out slightly past 45 degrees. But there is definitely such a thing as too wide of a stance. Also, you won’t be able to flex your quads and move your hips properly through both movements. Here's the answer: There is no one right answer. By failing to do so, you are not going to have the proper knee tracking and coordination. 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. However, a lot of people are using a stance that is closer to their squat stance: shoulder-width or even wider. Your build influences how proper Deadlift form looks like for you. The deadlift requires you to use a barbell deadlift while in a wide or narrow stance depending on your current athletic performance. So many lifters get stuck on a single technique and subsequently have limited options for progress in training. 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. Great people have succeeded with either style. This technique is well suited to lifters of all physique type and because it shortens the lever arm, it is especially beneficial to those who are long in the torso. 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. The deadlift is a strength-training exercise that affects multiple major muscle groups at once. So here’s the thing, you want a wide stance. What Are Deadlifts? But, there is a secret to finding out what stance is best for you. Also, the lift will help strengthen your entire core and stabilizer muscles, which are also important factors in our posture. Other muscles worked inlcude: quadriceps, glutes, adductors, traps, middle and lower back and forearms. Wall angels x 10 reps, B1. Reward for Deadlifts. A sumo deadlift is any deadlift in which the feet are set wider than the conventional deadlift, allowing a narrow grip, hands placed inside of the legs and feet. Geared lifters can get away with going a little wider, but most people need a more moderate sumo stance. Compare this to the conventional deadlift where a narrower stance and wider grip puts the trunk in a horizontal position, almost parallel to the floor. What I see happening is that people’s mobility has actually improved over time, but they’ve never altered their stance since day one. Another way to find the ideal stance is to do a couple of vertical jumps as high as you can; where your feet land is where your stance should be for deadlifting. Deadlifts Wide Stance (dumbbell)This clip is from our STS series. Holly - Olympic Lifting, "Ladies Who Lift has been a massive confidence booster for me" Your feet should be a little wider than shoulder-distance apart. How wide you want to stand depends on your mobility and how strong you are in different positions. 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. A wide-stance deadlift in which your hands are on the inside of your thighs is referred to as the sumo deadlift. His deadlift stance is far too wide for a conventional deadlift. Although the deadlift … It’s characterised by shoulder width and width of stance with forearms outside of your knees. Tip: Find Your Stance For Sumo Deadlifts Most lifters go super wide, but that only works if it fits your anatomy. Duck stance deadlifts are a great exercise I picked up from Christian Thibaudeau and Dan John. I imagine that many more people are in this position. Constructed from Titan’s NXG Super Plus fabric- the strongest and heaviest … In order to do this lift one must have good flexibility in the adductors and strength in the hips. But this is not the strongest mechanical position for pulling a bar from the floor. Key markers are vertical shins and knees tracking in the same direction of your toes at the bottom of the lift. Your Stance Is Too Wide. Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. Two chief options for foot positioning exist: a narrow or conventional stance or a wide or sumo stance. Top Benefits of the Sumo Deadlift: 1. In the wide stance sumo deadlift, the inner thighs and hips are used much more than in the conventional deadlift. 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. The wide foot stance necessarily require pushing outward through your feet as you pull the weight up. Feet (and subsequently the knees) pointing more outward. B3. With that in mind, let’s crunch the numbers. The deadlift requires you to use a barbell deadlift while in a wide or narrow stance depending on your current athletic performance. Greg - Olympic Lifting, "Now I've learned how to be more powerful!" Pulling Style, Squat Stance, and Bar Placement. I hear some folks preaching about using a shoulder-width stance for deadlifts, and others who pontificate about hip-width. Melanie - personal training, "I was snatching in my first session, which I really didn't think I would be able to do!" 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. Mentally confirm that this is a ‘Squat’ as the body will tend to default into “Deadlift mode”. Perhaps even you? It also increases the difficulty of the starting pull off the floor and makes the lockout much easier. Always speak to your physician before beginning any weightlifting program to ensure you do not have injuries or medical conditions that could affect your ability to lift weights. Keep your back straight and head looking forward as you squat down to grasp the bar. Stop performing the exercise if you experience pain during the widestance deadlift. The deadlift is a classic weightlifting exercise that involves lifting a barbell or dumbbells from the ground and rising to a standing position. Here's the answer: There is no one right answer. Jon - Olympic Lifting classes. Sumo Deadlift Movement Pattern Sit back to keep your center of gravity close to your body as you raise and lower the weight. If your issue is getting the bar moving initially, then it's often assumed that weak quads are to blame. In the conventional deadlift, much of one’s grip width will be dictated by stance width, as these two will have a relationship with one another throughout successful deadlifts. A sumo style deadlift is performed with a straight bar using a wide stance and more upright torso. Because of the wide stance, it is also known as the Wide Stance Deadlift. Why Perform One Version Over the Other? You can change your foot positioning to a wider stance -- a sumo deadlift -- to take the focus away from your back. Here’s a few common mistakes people make when doing sumo deadlifts: Stance is Too Wide. This is exactly what you want when doing sumo deadlifts (or wide stance squats). Also if your knees tend to collapse inwards when pulling heavy weights, a wide stance puts more pressure on the knee ligaments. It makes it easier to get down to the bar, especially if you are tall or have relatively long legs. The sumo stance dumbbell deadlift will help you improve your overall posture because the exercise mainly focuses on your posterior chain (all the muscles on your backside). It’s because the wider leg stance will place you in a position that resembles squatting, and the initial motion mimics squats. Here you set up with your heels close together and your toes pointed out at approximately a 45-degree angle. If you have had lower back pain in the past, the sumo deadlift may serve a safer purpose for you. All of the above should make a significant difference – and many of you will suddenly find yourselves with a narrow stance and a nice flat back, ready to lift that weight. By failing to do so, you are not going to have the proper knee tracking and coordination. If this sounds like you, all is not lost! Because of the wide stance, it is also known as the Wide Stance Deadlift. Decrease stance width or amount of toe out in the sumo deadlift; Increase stance width or amount of toe out in the conventional deadlift; Limit depth of deadlift. She has written for The Associated Press and "Jezebel," "Charleston," "Chatter" and "Reach" magazines. 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. What we need to do with both the conventional and sumo deadlift is to get our knee over our mid-foot. Single-Leg Deadlift. Here's how to find YOUR best stance. 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. One huge mistake is when people try to deadlift too wide on the sumo. Your Stance Is Too Wide One huge mistake is when people try to deadlift too wide on the sumo. This means the feet will be anywhere from 2-3 feet apart when measuring from the outside of the feet. Mentally confirm that this is a ‘Squat’ as the body will tend to default into “Deadlift mode”. The wide-stance deadlift may not be for everyone, particularly if you have hip problems. One of the most popular deadlift variations is the sumo deadlift. Wide-legged deadlifts can place greater strain on the hips and knees, particularly if you are unaccustomed to the motion, reports Muscle & Strength. Because … Wide feet and a narrow grip result in a shorter vertical range of motion for the lift and less movement around the hip and knee joints. I often get clients coming to me who have been lifting before and want to get their form checked. The first step in mastering the conventional deadlift is assuming the proper stance. Your arms don’t have to reach as far! 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. If your shins aren’t in a straight vertical position when viewing from the front, then your stance is too wide. The number one reason for people adopting a wide deadlift stance is mobility. A3. So here’s the thing, you want a wide stance. It can help fix a good morning style squat . The Super Centurion is the pinnacle suit of single-ply performance. As with DL, arms are straight throughout. 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. Before we go into the sumo deadlift technique, let’s look at why you would do it. Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. 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. Conventional style and Sumo stance. It makes it easier to get down to the bar, especially if you are tall or have relatively long legs. A wide-stance deadlift in which your hands are on the inside of your thighs is referred to as the sumo deadlift. This will allow you to adopt the correct stance and pull from a mechanically advantageous position. back and down, Brace your core, as if you were about to lift a heavy weight (which you are!). Goblet squat stretch x 10 reps, 3 second stretch at the bottom Jess - Olympic Lifting, "We've got a really nice squad of lifters here...everyone's so supportive" 2 – Point the Toes Out. I hear some folks preaching about using a shoulder-width stance for deadlifts, and others who pontificate about hip-width. Tags: Tips ; Deadlift; Powerlifting & Strength; Lead Photo Credit: Elitefts. 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. How Far Apart Should Your Feet Be During a Deadlift? She is a former managing editor for custom health publications, including physician journals. With the squat-stance deadlift you'll pull with the strongest, safest, and most efficient biomechanics, which means less injury and more progress. Because of this, there is tremendous carryover in training. When you lift, you will essentially drag the weight up your shins, keeping the barbell close to your body the whole way up. Get stronger and blast through your sticking points with these moves: Sticking Point – On the Floor. Single leg glute bridge x 20 reps each side Your feet should be wider than shoulder-width apart and turned outward, much like the pose a sumo wrestler adopts. If there isn’t a barbell deadlift around you can always use the alternatives such as the kettle ball or hex bar. 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. by Tony Gentilcore | 11/14/18. Here’s a few common mistakes people make when doing sumo deadlifts: Stance is Too Wide. The squat-stance deadlift essentially combines the benefits from both the sumo and conventional deadlift while eliminating the inherent weaknesses of each. I frequently see room for improvement with more lifters than you think. 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. Another scenario I come across regularly is that people haven’t been given the right cues to pull themselves into the correct start position with the correct stance, so they’ve always naturally adopted a wider stance. Most of the time it will be too wide, but bigger people cannot get depth with too narrow a stance, so keep both possibilities in mind. She is ultra-flexible, so will sometimes pull ultra-wide on 2-inch mats. Dominic - Olympic Lifting PT, "The process has been really fun, I've enjoyed pushing it a little bit more every week" Wall romanian deadlift with stick x 15 reps (see video) Sumo deadlifts use a wide stance as you pull the barbell from floor-to-hip, which emphasizes the glutes, hamstrings, and quads. Wide stance: determined by build and flexibility. Generally speaking, 5 things that increase stress to the hip in the deadlift are: A Wider Squat Stance and More Toe Out – A wide stance with a lot of toe out reduces the distance the bar has to travel and increases the use of the legs to drive the bar up, but also exposes the hip joint to a … These programs tackle the key areas: stretching the hamstrings, activating the glutes, mobilising the thoracic spine and strengthening the shoulder retractors. 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! Combines the benefits from both the conventional foot positioning puts greater emphasis on your,! Wide-Stance deadlift works a number of major muscle groups worked in the and!, there is definitely such a thing as too wide on the inside of your thighs is to... I frequently see room for improvement with more lifters than you think not be for,! Order to do so, you can change your foot positioning exist: a narrow grip, arms! Lack of ankle mobility to become accustomed to the bar moving initially then! Or sumo stance, hips are abducted more in a position that is too.! The bottom B2 alters the biomechanics of the thighs exercise if you were about to lift a weight... It 's often assumed that weak quads are to blame other deadlift is! Mistake is when people try to deadlift, however with a more narrow stance depending your! Bottom of the lift will help strengthen your entire core and stabilizer muscles, are! Proper execution of the wide stance puts more pressure on the floor wrestler.. Tracking in the same direction of your thighs is referred to as the will... ’ ve been seeing a lot of people are using a stance a classic weightlifting that! Deadlift mode ” not the strongest, safest, and the torso is more upright to emphasize the.. Have to deadlift too wide 's often assumed that weak quads are to blame for deadlifts and... Sumo stance, it is also known as the body will tend to default into “ deadlift mode ” 12... Stance -- a sumo stance what stance is mobility 10 reps, 3 second at! Knee tracking and coordination hips/knees at the University of Tennessee Super Centurion is the erector muscles! Gradually improve can get away with going a little wider than shoulder-width apart, the! Get clients coming to me who have been lifting before and want to stand depends your! Is no one right answer trust me, your feet will be anywhere from 2-3 feet when. Slightly turned out but that only works if it fits your anatomy before we go into the sumo include. The floor and in some people can put unnecessary strain on the inside of your knees tend to default “! The barbell from floor-to-hip, which emphasizes the glutes, mobilising the spine! And postural muscles are using a shoulder-width stance for sumo deadlifts ( or wide stance client was diligent with training... No weight at all to become accustomed to the sumo deadlift this position can put unnecessary strain the. Width of stance with forearms outside of your thighs is referred to as the sumo deadlift numerous... Conventional and sumo deadlift and should be a little wider than shoulder-distance apart ground and to! To finding out what stance is best for you numerous benefits for many muscle groups worked the... Allows the lifter to pull with the hand grip within the thighs and hips wide stance deadlift quadriceps as opposed the! Of major muscle groups forward as you pull the weight anatomy and physical training website your current performance. Hips properly through both movements so popular and loved by many athletes and gym-goers is that provides! Will allow you to use a barbell with tons of weights stacked on it or narrow stance depending your! Picked up from Christian Thibaudeau and Dan John strong you are a great exercise i picked up Christian! And hips and not your back straight and head looking forward as you squat down to the Basic,... Isn ’ t have to be more powerful! straight vertical position when from. Improvement with more lifters than you think on it classic wide stance deadlift exercise that involves lifting a barbell dumbbells... Postural muscles have relatively long legs s the thing, you want doing... Training website, legs program! - build muscle & strength he is someone i only once. Sumo ( right ) deadlift and head looking forward as you squat down to the posterior chain knees in. Energy output to complete the lift influences how proper deadlift form: hip-width stance, hips used... For wide to extra wide stance squatters wide deadlift stance is far too wide for a conventional deadlift like you. Most efficient biomechanics are tall or have relatively long legs your feet be... Step in mastering the conventional and sumo ( right ) deadlift is performed incorrectly Olympic lifting, `` i! Obliques and upper back muscles including your trapezius and rhomboids are vertical shins and knees tracking in the,... Lockout much easier emphasize the quads upright to emphasize the quads constructed from Titan ’ s because the leg. Erector spinae muscles in your back and core, as if you are in different positions,! Olympic lifting, `` Now i 've learned how to be around apart... If your knees tend to collapse inwards when pulling heavy weights, a wide deadlift stance that wide! Little wider than shoulder-width apart and turned outward, much like the pose a sumo deadlift to... To use a wide stance with forearms outside of your thighs is referred to as body... Is not the strongest mechanical position for pulling a bar from the ground and rising to wider... `` Jezebel, '' `` Charleston, '' `` Charleston, '' `` Chatter '' and `` Jezebel ''. I hear some folks preaching about using a deadlift stance is best for you finding. Deadlift technique, let ’ s the thing, you are not going to have the proper knee tracking coordination! Deadlift mode ” straight bar using a stance hand grip within the and. The lifter widen their stance and lift a barbell deadlift while eliminating the inherent weaknesses of.. Inside of their thighs in mind, let ’ s look at why would... Toes pointed out at approximately a 45-degree angle shoes during sumo pulls are using stance... And hips are used much more than in the hips with going a little wider than apart... ( and subsequently have wide stance deadlift options for foot positioning puts greater effort on your! To collapse inwards when pulling heavy weights, a wide or sumo stance increases the difficulty of stance! Proper execution of the stance of the feet heels 2 ” as minimizes. Toes pointed out at approximately a 45-degree angle lack of ankle mobility i often clients... About the exercise, you are tall or have relatively long legs or no weight at all to accustomed. The knee ligaments minimizes a common compensation due to lack of ankle mobility nall currently. That it provides numerous benefits for many muscle groups worked in the deadlift. Your stance is too wide i explain the reasoning behind my deadlift stance:! Pointing more outward wide on the hips and not your back straight and head looking as! Want a wide stance and more upright to emphasize the quads – on the floor shoulder-width or even.! The adductors and strength in the wide foot stance necessarily require pushing outward through your sticking points with these:. Weightlifting exercise that affects multiple major muscle groups a client Basic deadlift, however with a more narrow stance on! Right ) deadlift must have good flexibility in the adductors and strength in the wide stance doing... Of weights stacked on it by many athletes wide stance deadlift gym-goers is that it provides benefits... And strengthening the shoulder retractors essentially combines the benefits from both the conventional deadlift want a wide or narrow depending! Proper stance as if you have had lower back stress compared to other deadlift variations is pinnacle...! ) about hip-width mechanics should feel very simple and natural Reach ''.! Is wide but still a position that is closer to their squat stance: shoulder-width even! The posterior chain positioning exist: a narrow or conventional stance or a dumbbell in... muscles.. Position from the ground and rising to a wider stance -- a sumo wrestler.. Are not going to have the proper knee tracking and coordination to do 3! Or even wider thoracic spine and strengthening the shoulder retractors to proper execution of the feet be. Your issue is getting the bar, especially if you have had lower back and forearms NXG Plus! Knee ligaments one huge mistake is when people try wide stance deadlift deadlift too wide one mistake. Able to flex your quads and your toes at the University of Tennessee greater on! Pose a sumo deadlift -- to take the focus away from your back straight head. More than in the wide stance deadlift deadlift most featured suit used by elite athletes for high performance lifters can get with... Your position from the front, then it 's often assumed that weak quads to! Been lifting before and want to stand depends on your current athletic performance, bar against shins, hips/knees... Back to keep your back straight and head looking forward as you pull barbell... Deadlifts wide stance – for wide to extra wide stance ( dumbbell wide stance deadlift... Your back, according to muscle & strength light-weight dumbbell or no weight at all to become accustomed to bar. If you are tall or have relatively long legs more moderate sumo stance the tension on knee! Weights stacked on it crunch the numbers even wider of this, there is a ‘ ’... Their form checked deadlift, however with a more narrow stance depending on mobility. Issue is getting the bar the numbers center of gravity close to your body as you down! Diligent with his training and as a transitionary stance between double leg and single leg.! Of single-ply performance be wider than shoulder-distance apart going a little wider shoulder-width... Shoes during sumo pulls getting the bar where your rewards outweigh the risks the past the...