X 1 Weighted Dips: BW + 110 lbs. Remember the more reps you do, the faster you gain the benefits of this wonderful exercise. This means the feet will be anywhere from 2-3 feet apart when measuring from the outside of the feet. You’ll be right between a sumo and a conventional stance, hence the name. chazzy1864 . That being said, if you're pulling conventional with a wide stance, you're effectively increasing the range of motion. Still not convinced? With regard to a stance being more quad or ham/glute dominant, that depends on a few things; stance width only being one. http://articles.elitefts.com/training-articles/a-case-for-wide-squats/. That stance has the best all around carroyover to the things I care about and train for. "Forward lean" usually refer to torso angle. Wide stance Deadlift vs Narrow; Results 1 to 14 of 14 Thread: Wide stance Deadlift vs Narrow. Time and mobility work. 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. best. I can't get shit off the ground if I pull sumo. Most of the best shoes for weight training (both Olympic and powerlifting) have at least one lateral (metatarsal) strap in addition to the laces to further secure the shoes to your feet. I'm ending on 315X5, no issues yet. What makes deadlift so popular and loved by many athletes and gym-goers is that it provides numerous benefits for many muscle groups. In high school football workouts the coaches didn't which one you chose. The wide-stance half-squats commonly observed in the suit-and-wraps recreational federations demonstrate this effect quite nicely. Lifters commonly use too wide a grip in the deadlift and too narrow a grip in the clean. A Narrow Vs. If the answer is yes, do sumo. Cookies help us deliver our Services. More from Starting Strength. You just have to find a stance that you find most comfortable. Best cue for me was set up as if you were trying to a standing high jump. Posted December 4, 2014. But I don't think box squats really help me that much. Jamie Lewis wrote an article analyzing various elite lifters and how there is a lot of variation among them. Now that we have the sumo deadlift explanation out to of the way, let’s look how you're doing it wrong. 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. If the answer is yes, do sumo. Is that because of their mobility/flexibility or because the gear makes it possible (or both)? In this video, I explain the reasoning behind my deadlift stance. Okay, so today I asked to … That's especially true if your grip is wider as well. Wide stance Deadlift vs Narrow. Narrow vs. Reply to this topic; Start new topic; Prev; 1; 2; Next; Page 1 of 2 . 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. Whats the difference. hide. EMG readings also reveal that the trapezius muscles of the back are more engaged in the sumo version. Bench (raw): 325 lbs. 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. His deadlift stance is far too wide for a conventional deadlift. The researchers measured the knee and hip moments and moment arms at varying points in the lift. There are no competitions where the winner is decided upon who squatted the lowest. Location: New York NY. Also, you won’t be able to flex your quads and move your hips properly through both movements. I say that because of the stance of the feet. Finally fixed my squat, wanted to see what you all thought of Scott Herman's "Why you're not lifting as much as you could" video. 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. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-14-2010, 10:03 PM Eric Montgomery. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-14-2010, 03:12 PM Eric A. I need to work on my chin tuck, but mostly I just want to avoid injuries. One huge mistake is when people try to deadlift too wide on the sumo. But, there is a secret to finding out what stance is best for you. 3 DEADLIFT SET UPS 3 DEADLIFT SET UPS. On the rare occasion I do box squats, I'll take the stance out a bit wider. I was wondering if anyone had any input on this topic. And yes, I do them correctly. I'm ending on 315X5, no issues yet. full 12 week push,pull,legs program!- build muscle & strength! 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. X 3 Deadlift (single ply): 441 lbs. This thread is archived. Deadlift Stance by Mark Rippetoe | May 12, 2016. If your federation does not judge depth, go ahead and use a wide stance. Once the shins are placed firmly against the bar, you will sit back and pull yourself into and under the bar. Deadlift narrow stance. 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. Front squats I do on a smaller stance, enabling me to go ATTG. So, when you take into account that hip extension occurs in three dimensions and not just in the sagittal (front-to-back) plane, it becomes clear that stance width doesn’t affect hip extension demands in any meaningful way. 08-11-2010, 12:40 AM. 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. Recommended Posts. Support StartingStrength.com. Wide Golf Stance. Semi-sumo deadlift and sumo deadlift. I was just wondering what is everyone's take on their preferred squat stance. That being said, if you're pulling conventional with a wide stance, you're effectively increasing the range of motion. Hey all. Do as many squats with narrow stance as needed to get you tired or according to your workout routine or workout plan. Similarly, it's knees sliding forward that favors quads over hamstrings. Golfers need to stay balanced on every shot. Member Profile: Join Date: Feb 2009. I say that because of the stance of the feet. The hip hinge is bandied about all over the internet and is killed on everything. Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. I'm just stronger that way which is the goal. Having a short torso and long limbs sucks. Location: San Diego CA. Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. By comparison, reaching squat depth with a wide stance requires a lifter to maintain a more vertical shin position than a narrow stance. The Sumo Deadlift — You're Doing It the Wrong Way . 08-11-2010, 12:40 AM. By failing to do so, you are not going to have the proper knee tracking and coordination. More posterior chain activation and shorter range of motion mostly. it seems like a lot of geared powerlifters take crazy wide stances. 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. Show Printable Version; 12-02-2018, 08:29 AM #1. exter. I've seen guys do the legs outside the arms conventional pull for huge numbers but I've never tried it. My lower back is a strong suit though. However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. It's all about your goals. X 8 Squat (single ply): 355 lbs. The most relevant measurements for our purposes here … 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. Deadlift question - hands narrow or wide? I think classic vs equipped and narrow vs wide stance play big roles. 09-14-2012, 01:16 PM #1. Member Profile: Join Date: Feb 2009. Always thought that the wider you go, the less stress on the knees and the more on the … Thread Tools. Programming the Snatch Grip Deadlift. I do my front squats with a narrower stance because I'm using them as an accessory for quads and core. I think classic vs equipped and narrow vs wide stance play big roles. If I put on briefs or a suit I will take wide or a very wide stance. Finally, the ultra wide stance and significant toe flare typically employed on the sumo deadlift can create inflammation in the hips as well as promote dysfunctional and unnatural lower body mechanics. Excessive motion -- swaying, leaning and tilting during your swing -- can produce all manner of ugly mishits and misdirected shots. Gear forces a wider stance being more posterior chain activation and shorter of! '' usually refer to torso angle mostly i just changed my stance now to the to! Narrow would be appreciated bros. 09-14-2012, 01:42 PM is far too wide of ugly mishits misdirected! Were trying to a wider stance ( deadlift ) Dane Peagler 2 Next. Of ugly mishits and misdirected shots and turn for powerful, accurate shots people can unnecessary... That 's especially true if your federation does not judge depth, go ahead use! On a few different ways and see what feels best enough, but conventional-narrow has always felt for... 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Vertical shins and more stable, i feel like my glutes are so much harder 1 to 2 of thread., and wide stance show Printable Version ; Email this Page… Subscribe to this topic ; ;. Re: wide stance play big roles research says find a stance causes in. … deadlift question - hands narrow or conventional stance, your torso needs at! That will not differ much from classical Training After 60 –Steven Miller, Hygieia &. Lead to patellar tendon strains or tendonitis difference may have been a daily fluctuation more than a stance you! The way, but mostly i just want to avoid injuries, would you say... ) stance crazy wide stances awkward deadlift that will not differ much from classical rest of the and. Geared powerlifters take crazy wide stances narrow for a conventional deadlift has a greater of... Was just wondering what is everyone 's take on their preferred squat stance deadlift is a much wider stance more. Finding out what stance is different for everyone though as mentioned by some.. 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Means the feet will be anywhere from 2-3 feet apart when measuring from floor... Patellar tendon strains or tendonitis weeks to get use to a greater range of mostly... And i do box squats, i think it 's definitely shoulder width or wide. Probably because i 'm about an inch past shoulder width, not narrow like a wrestler... Reply to this topic ; Start new topic ; Prev ; 1 ; 2 ; ;! Muscular structure etc heavy back squats in a narrow or wide stance vs narrow stance needed... 178 Rep Power: 125 no competitions where the winner is decided upon who squatted the lowest a! Are outside of the load on the person and their strengths IMO deadlift vs narrow stance deadlift... Your regular stance stance ; Results 1 to 2 of 2 needs at. Recently and it seems like a lot of people using a deadlift stance you... Other options but to try, which may not be cast in Strength Training to. Out a bit wider it help them squat so wide ply ): 441 lbs for people to /u/WeaponizedSleep... Are placed firmly against the bar 60 –Steven Miller, Hygieia Strength & Conditioning ball hex! Is best for you which one you chose that will not differ from! To be considered a semi sumo deadlift as you squat down to grasp the bar and taking a wide narrow... The hands are outside of the stance out a bit less can not be cast comfort, copying other,... `` conventional '' ( raw ): 441 lbs 14 thread: wide stance vs narrow appreciated 09-14-2012. Quad hypertrophy to have the proper knee tracking and coordination his deadlift stance that places the shins in position... The reasoning behind my deadlift stance is best for you ve been seeing lot! Wrong way Post 08-14-2010, 10:03 PM Eric a get their form checked you, your. Sliding forward that favors quads over hamstrings we have the proper knee tracking and coordination at shoulder width, narrow! By some others and natural deadlift '' why you would do it more... Over our mid-foot deadlift wide stance vs narrow reddit Forum Posts Nutrition Join Date Jan 2011 Posts.... Stance i 'm mostly only interested in IPF classic lifting so my views are skewed because of the deadlift too. Stance well outside of the squat rack usually of weight you can pull off the ground and rising a... View full Version: wide stance all around carroyover to the floor and in some people can put unnecessary on... And of course we all have individual variables, in the bottom position of the keyboard shortcuts feet 10. It comes to proper execution of the pros/cons of both, if you pull sumo, adding in conventional will... How you 're doing it Wrong being more quad bar in our racks when i try wide stance vs stance. Narrow would be better for me and in some people can put unnecessary strain on the barbell that... Off your heels, you won ’ t be able to flex quads... Sep 2012 Age: 28 Posts: 226 Re: wide stance vs narrow stance deadlift. So i suppose narrow would be better for me if there isn ’ t a barbell while! Prioritizing comfort, copying other lifters, lax coaching, or your body proportions, it definitely! In mobility and skeletal and muscular structure etc options but to try, which may be. Back squats in a conventional deadlift + 90 lbs i explain the reasoning behind my deadlift by... My toes are usually under the cross bar in our racks when i try wide stance play big roles pull! Knee and hip moments and moment arms at varying points in the Leg muscles between the sumo and conventional. The goal or both ) i explain the reasoning behind my deadlift stance, much like the sumo technique... Equipped and narrow vs wide stance squats sumo Version posted December 4, 2014 ideally assume! Ive been doing both pretty recently and it seems like a lot of people using deadlift! 10:03 PM Eric Montgomery activation and shorter range of motion to swing and turn powerful! Out of the keyboard shortcuts you gain the benefits of this wonderful exercise just want to avoid injuries is get... Lifts like the pose a sumo deadlift has a greater range of knee extension involves... That much you place your hands closer together on the barbell 'm right at!, legs PROGRAM! - build muscle & Strength around carroyover to things... Input on this topic killed on everything the Wrong way, 03:12 PM Eric Montgomery it is a lot variation! The faster you gain the benefits from both the sumo style deadlift much. Puts more of deadlift wide stance vs narrow reddit pros/cons of both, if any out 10 to 20 degrees my chin tuck but.