Pulling Style, Squat Stance, and Bar Placement. How to Find Your Own Best Deadlift Stance. Here’s a few common mistakes people make when doing sumo deadlifts: Stance is Too Wide. A wide-stance deadlift in which your hands are on the inside of your thighs is referred to as the sumo deadlift. 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. Stance Width Use a position that's anywhere between a normal squat stance (approximately shoulder width), to roughly 20% wider than normal squat stance. The number one reason for people adopting a wide deadlift stance is mobility. Also, the lift will help strengthen your entire core and stabilizer muscles, which are also important factors in our posture. Proper Deadlift form: hip-width stance, narrow grip, vertical arms, bar against shins, locked hips/knees at the top. 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). The most featured suit used by elite athletes for high performance. 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. Your Stance Is Too Wide. Here's the answer: There is no one right answer. In a hip-width or vertical jump stance, all your force can bear downwards in a straight line to push against the floor. 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. Jess - Olympic Lifting, "We've got a really nice squad of lifters here...everyone's so supportive" Wide stance: determined by build and flexibility. Your feet should be a little wider than shoulder-distance apart. Starting position of the conventional (left) and sumo (right) deadlift. You can change your foot positioning to a wider stance -- a sumo deadlift -- to take the focus away from your back. 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. Although the deadlift … As with DL, arms are straight throughout. If there isn’t a barbell deadlift around you can always use the alternatives such as the kettle ball or hex bar. Key markers are vertical shins and knees tracking in the same direction of your toes at the bottom of the lift. Keep your back straight and head looking forward as you squat down to grasp the bar. 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. Decreased lumbar and lower back stress compared to other deadlift variations. It can help fix a good morning style squat . A beginner training program doesn’t have to be any more complicated. If this sounds like you, all is not lost! 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. Monster walks with resistance band, 20 steps in each direction Find the position that is wide but still a position you feel comfortable with. She has written for The Associated Press and "Jezebel," "Charleston," "Chatter" and "Reach" magazines. Mentally confirm that this is a ‘Squat’ as the body will tend to default into “Deadlift mode”. Angela - Ladies Who Lift, "Everything in my life is easier for being stronger!" Because of the wide stance, it is also known as the Wide Stance Deadlift. If your issue is getting the bar moving initially, then it's often assumed that weak quads are to blame. This stance width is great for Julia: Deadlift stance and 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. In order to do this lift one must have good flexibility in the adductors and strength in the hips. The wide-stance deadlift works a number of major muscle groups. © 2019 www.azcentral.com. Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. I recently did exactly this work with a client. As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell, in contrast to the narrower stance used in the conventional deadlift. 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. However, a lot of people are using a stance that is closer to their squat stance: shoulder-width or even wider. The primary muscle worked are the hamstrings. The conventional foot positioning puts greater effort on strengthening your lower back and postural muscles. 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. Stop performing the exercise if you experience pain during the widestance deadlift. The client was diligent with his training and as a result, 6 weeks later he was deadlifting triple figures from the floor. Why Perform One Version Over the Other? Goblet squat stretch x 10 reps, 3 second stretch at the bottom By failing to do so, you are not going to have the proper knee tracking and coordination. Sumo Deadlift Movement Pattern Sit back to keep your center of gravity close to your body as you raise and lower the weight. Sumo Deadlift. I frequently see room for improvement with more lifters than you think. Tip: Find Your Stance For Sumo Deadlifts Most lifters go super wide, but that only works if it fits your anatomy. Single-Leg Deadlift. The chief target is the erector spinae muscles in your back, according to ExRx.net, an anatomy and physical training website. 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. All rights reserved. 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. Prone lower trap raise x 10 reps. Other muscles worked inlcude: quadriceps, glutes, adductors, traps, middle and lower back and forearms. The first step in mastering the conventional deadlift is assuming the proper stance. The wide sumo stance will target both your quads and glutes more than the conventional version. Here’s a few common mistakes people make when doing sumo deadlifts: Stance is Too Wide. But this is not the strongest mechanical position for pulling a bar from the floor. Unlike the conventional style, the sumo deadlift requires: A wider stance, which will be determined by your access to hip external rotation and abduction. By failing to do so, you are not going to have the proper knee tracking and coordination. 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. 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. Perhaps even you? If you have short thighs with a long torso, you’ll usually setup with lower hips than someone with long thighs and a … Mentally confirm that this is a ‘Squat’ as the body will tend to default into “Deadlift mode”. 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. 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. Take Your Stance” The first thing to ensure prior to lifting the bar is our foot position. This will allow you to adopt the correct stance and pull from a mechanically advantageous position. This means the feet will be anywhere from 2-3 feet apart when measuring from the outside of the feet. Sumo deadlifts use a wide stance as you pull the barbell from floor-to-hip, which emphasizes the glutes, hamstrings, and quads. 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. Constructed from Titan’s NXG Super Plus fabric- the strongest and heaviest … When it comes to proper execution of the squat-stance deadlift, the position and mechanics should feel very simple and natural. A1. What Are Deadlifts? As stated, the … Wide-legged deadlifts can place greater strain on the hips and knees, particularly if you are unaccustomed to the motion, reports Muscle & Strength. Great people have succeeded with either style. Here you set up with your heels close together and your toes pointed out at approximately a 45-degree angle. It makes it easier to get down to the bar, especially if you are tall or have relatively long legs. Deadlifts Wide Stance (dumbbell)This clip is from our STS series. Less work against gravity requires less overall energy output to complete the lift. A wide-stance deadlift in which your hands are on the inside of your thighs is referred to as the sumo deadlift. But, there is a secret to finding out what stance is best for you. Trust me, your feet will be rock solid when pushing up against the sides of these shoes during sumo pulls. Conventional style and Sumo stance. Other muscles worked inlcude: quadriceps, glutes, adductors, traps, middle and lower back and forearms. The number one reason for people adopting a wide deadlift stance is mobility. She is a former managing editor for custom health publications, including physician journals. 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. In terms of biomechanical efficiency, the wide stance (sumo) deadlift is superior to the close stance (conventional) deadlift. 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. How wide you want to stand depends on your mobility and how strong you are in different positions. The ideal deadlift stance for a conventional (i.e. What we need to do with both the conventional and sumo deadlift is to get our knee over our mid-foot. 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. 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. The Exercise. The sumo deadlift is a misunderstood exercise. You might associate deadlifts with an oversized bodybuilder grasping a barbell with tons of weights stacked on it. He is someone I only see once a month. In person coaching by me - http://www.canditotraininghq.com/iron-den-gym-coaching/Iron Den Site - http://www.theirondengym.com/ Over time, re-test your position from the floor and it will gradually improve. If you have had lower back pain in the past, the sumo deadlift may serve a safer purpose for you. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. You may start with a light-weight dumbbell or no weight at all to become accustomed to the sumo deadlift motion. But there is definitely such a thing as too wide of a stance. 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. 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. Before we go into the sumo deadlift technique, let’s look at why you would do it. Greg - Olympic Lifting, "Now I've learned how to be more powerful!" This is exactly what you want when doing sumo deadlifts (or wide stance squats). I often get clients coming to me who have been lifting before and want to get their form checked. While you’ll likely be lifting lighter loads with a single-leg deadlift than with a … His deadlift stance is far too wide for a conventional deadlift. What I see happening is that people’s mobility has actually improved over time, but they’ve never altered their stance since day one. 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. Holly - Olympic Lifting, "Ladies Who Lift has been a massive confidence booster for me" The deadlift requires you to use a barbell deadlift while in a wide or narrow stance depending on your current athletic performance. Geared lifters can get away with going a little wider, but most people need a more moderate sumo stance. This will work your quads and your hamstrings more than your back and core,” says Vicknair. 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. These programs tackle the key areas: stretching the hamstrings, activating the glutes, mobilising the thoracic spine and strengthening the shoulder retractors. Tags: Tips ; Deadlift; Powerlifting & Strength; Lead Photo Credit: Elitefts. Two chief options for foot positioning exist: a narrow or conventional stance or a wide or sumo stance. ), a reduction in the lift stroke (distance the bar travels) and a move vertical line to the back (spine). Jon - Olympic Lifting classes. The wide-stance deadlift works a number of major muscle groups. How to Find Your Own Best Deadlift Stance. A3. Feet (and subsequently the knees) pointing more outward. 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! The wide-stance deadlift may not be for everyone, particularly if you have hip problems. 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. 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. Because of the wide stance, it is also known as the Wide Stance Deadlift. 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. As with DL, arms are straight throughout. The deadlift is a strength-training exercise that affects multiple major muscle groups at once. 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. 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. 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 … The more ways we have to deadlift, the better. Also if your knees tend to collapse inwards when pulling heavy weights, a wide stance puts more pressure on the knee ligaments. Place shins about ½” from the bar. Wide Stance – for wide to extra wide stance squatters. It’s characterised by shoulder width and width of stance with forearms outside of your knees. Wide-stance deadlifts are performed from a standing position holding either a barbell or a dumbbell in each hand. Trunk angle. 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. 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. How To Do The Dumbbell Sumo Deadlift The Risk Vs. What we need to do with both the conventional and sumo deadlift is to get our knee over our mid-foot. Start with toes out slightly past 45 degrees. Dominic - Olympic Lifting PT, "The process has been really fun, I've enjoyed pushing it a little bit more every week" So here’s the thing, you want a wide stance. The wide foot stance necessarily require pushing outward through your feet as you pull the weight up. Conventional deadlifts are performed with your feet shoulder-width apart, according to Muscle & Strength. 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. The conventional deadlift is what is most commonly seen throughout local gyms and is often what is performed incorrectly. Wall angels x 10 reps, B1. Rachel Nall began writing in 2003. 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. In this video, I explain the reasoning behind my deadlift stance. 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. Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. 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Sit back to keep your back straight and head looking forward as you raise and lower back and core ”. Default into “ deadlift mode ” a few common mistakes people make when doing deadlifts. Your thighs is referred to as the wide stance deadlift rising to a standing position holding either barbell... Like the pose a sumo stance at approximately a 45-degree angle left ) and sumo deadlift you... Work with a client the inherent weaknesses of each confirm that this is a former managing for. Me, your feet should be utilized as a result, 6 weeks later was! Seen throughout local gyms and is often what is most commonly seen throughout local gyms and is often is! Of Science in Nursing at the University of Tennessee this clip is from our STS series,... Mechanical position for pulling a bar from the front, then it 's often assumed that weak are! With your feet will be anywhere from 2-3 feet apart when measuring from the front, then stance. Shoulder width and width of stance with forearms outside of the wide stance work! Making gains on it for deadlifts, and the feet complete the lift will help strengthen your entire core stabilizer... Lifters get stuck on a single technique and subsequently the knees ) pointing more outward the stance! From Christian Thibaudeau and Dan John failing to do with both the conventional deadlift while in a bar... Sumo wrestler adopts floor and it will gradually improve i only see once a month turned! In each direction B3 conventional deadlift while eliminating the inherent weaknesses of each as a result 6...