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B2. https://www.powerliftingtowin.com/squat-to-deadlift-carryover The deadlift requires you to use a barbell deadlift while in a wide or narrow stance depending on your current athletic performance. I frequently see room for improvement with more lifters than you think. One of the most popular deadlift variations is the sumo deadlift. Here’s a few common mistakes people make when doing sumo deadlifts: Stance is Too Wide. It’s because the wider leg stance will place you in a position that resembles squatting, and the initial motion mimics squats. His deadlift stance is far too wide for a conventional deadlift. Don’t make that mistake. I hear some folks preaching about using a shoulder-width stance for deadlifts, and others who pontificate about hip-width. Single leg glute bridge x 20 reps each side Your feet should be a little wider than shoulder-distance apart. Here's the answer: There is no one right answer. As with DL, arms are straight throughout. ), a reduction in the lift stroke (distance the bar travels) and a move vertical line to the back (spine). 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 … Key markers are vertical shins and knees tracking in the same direction of your toes at the bottom of the lift. 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. The conventional deadlift is what is most commonly seen throughout local gyms and is often what is performed incorrectly. Your build influences how proper Deadlift form looks like for you. In this video, I explain the reasoning behind my deadlift stance. As stated, the … 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. But this is not the strongest mechanical position for pulling a bar from the floor. Because of this, there is tremendous carryover in training. What we need to do with both the conventional and sumo deadlift is to get our knee over our mid-foot. 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. However, a lot of people are using a stance that is closer to their squat stance: shoulder-width or even wider. 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 … Over time, re-test your position from the floor and it will gradually improve. Proper Deadlift form: hip-width stance, narrow grip, vertical arms, bar against shins, locked hips/knees at the top. 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. You can change your foot positioning to a wider stance -- a sumo deadlift -- to take the focus away from your back. This will allow you to adopt the correct stance and pull from a mechanically advantageous position. Wide-stance deadlifts are performed from a standing position holding either a barbell or a dumbbell in each hand. Because of the wide stance, it is also known as the Wide Stance Deadlift. Wide-legged deadlifts can place greater strain on the hips and knees, particularly if you are unaccustomed to the motion, reports Muscle & Strength. Your feet should be wider than shoulder-width apart and turned outward, much like the pose a sumo wrestler adopts. I often get clients coming to me who have been lifting before and want to get their form checked. Other muscle groups worked in the sumo deadlift include the hamstrings, abdominals, obliques and upper back muscles including your trapezius and rhomboids. The Super Centurion is the pinnacle suit of single-ply performance. 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) A beginner training program doesn’t have to be any more complicated. The number one reason for people adopting a wide deadlift stance is mobility. Rachel Nall began writing in 2003. 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. 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. Wide-stance deadlifts are performed from a standing position holding either a barbell or a dumbbell in... Muscles Worked. 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. 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!" Greg - Olympic Lifting, "Now I've learned how to be more powerful!" 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. A wide-stance deadlift in which your hands are on the inside of your thighs is referred to as the sumo deadlift. 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. Before we go into the sumo deadlift technique, let’s look at why you would do it. Stop performing the exercise if you experience pain during the widestance deadlift. 4. Geared lifters can get away with going a little wider, but most people need a more moderate sumo stance. A wide-stance deadlift in which your hands are on the inside of your thighs is referred to as the sumo deadlift. She is ultra-flexible, so will sometimes pull ultra-wide on 2-inch mats. Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. But, there is a secret to finding out what stance is best for you. The number one reason for people adopting a wide deadlift stance is mobility. Mentally confirm that this is a ‘Squat’ as the body will tend to default into “Deadlift mode”. 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. If you have short thighs with a long torso, you’ll usually setup with lower hips than someone with long thighs and a … By failing to do so, you are not going to have the proper knee tracking and coordination. Perhaps even you? One huge mistake is when people try to deadlift too wide on the sumo. This will work your quads and your hamstrings more than your back and core,” says Vicknair. Also if your knees tend to collapse inwards when pulling heavy weights, a wide stance puts more pressure on the knee ligaments. Your Stance Is Too Wide. Less work against gravity requires less overall energy output to complete the lift. Here you set up with your heels close together and your toes pointed out at approximately a 45-degree angle. The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. The Risk Vs. Also if your knees tend to collapse inwards when pulling heavy weights, a wide stance puts more pressure on the knee ligaments. 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! 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 conventional foot positioning puts greater effort on strengthening your lower back and postural muscles. This is exactly what you want when doing sumo deadlifts (or wide stance squats). These programs tackle the key areas: stretching the hamstrings, activating the glutes, mobilising the thoracic spine and strengthening the shoulder retractors. Conventional style and Sumo stance. In person coaching by me - http://www.canditotraininghq.com/iron-den-gym-coaching/Iron Den Site - http://www.theirondengym.com/ 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. Duck stance deadlifts are a great exercise I picked up from Christian Thibaudeau and Dan John. This alters the biomechanics of the lift by placing more of the tension on the hips and quadriceps as opposed to the posterior chain. Keep your back straight and head looking forward as you squat down to grasp the bar. Conventional deadlifts are performed with your feet shoulder-width apart, according to Muscle & Strength. Hands inside the knees. Prone lower trap raise x 10 reps. Get stronger and blast through your sticking points with these moves: Sticking Point – On the Floor. But if you are a knowledgeable about the exercise, you can perform deadlifts in a way where your rewards outweigh the risks. If your shins aren’t in a straight vertical position when viewing from the front, then your stance is too wide. With that in mind, let’s crunch the numbers. Wall angels x 10 reps, B1. Goblet squat stretch x 10 reps, 3 second stretch at the bottom The sumo deadlift is a misunderstood exercise. I hear some folks preaching about using a shoulder-width stance for deadlifts, and others who pontificate about hip-width. A2. Sumo Deadlift Movement Pattern Sit back to keep your center of gravity close to your body as you raise and lower the weight. And that’s pretty much it. What Are Deadlifts? by Tony Gentilcore | 11/14/18. The wide-legged style puts greater emphasis on your buttocks, front and back of the thighs and hips and not your back. How wide you want to stand depends on your mobility and how strong you are in different positions. A sumo style deadlift is performed with a straight bar using a wide stance and more upright torso. The ideal deadlift stance for a conventional (i.e. The most featured suit used by elite athletes for high performance. 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. 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. not sumo) deadlift is for the feet to be around hip-width apart, and the feet slightly turned out. This means the feet will be anywhere from 2-3 feet apart when measuring from the outside of the feet. The primary muscle worked are the hamstrings. I say that because of the stance of the feet. 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. As with DL, arms are straight throughout. What Is the Purpose of Wide Stance Deadlifts? Trust me, your feet will be rock solid when pushing up against the sides of these shoes during sumo pulls. I recently did exactly this work with a client. She is a former managing editor for custom health publications, including physician journals. So here’s the thing, you want a wide stance. Wide stance: determined by build and flexibility. The more ways we have to deadlift, the better. Here's the answer: There is no one right answer. Biomechanical Differences . 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 deadlift requires you to use a barbell deadlift while in a wide or narrow stance depending on your current athletic performance. Your feet should be a little wider than shoulder-distance apart. Start with toes out slightly past 45 degrees. This limits the amount of weight you can pull off the floor and in some people can put unnecessary strain on the knee ligaments. 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. 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. full 12 week push,pull,legs program!- build muscle & strength! The squat-stance deadlift essentially combines the benefits from both the sumo and conventional deadlift while eliminating the inherent weaknesses of each. Other muscles worked inlcude: quadriceps, glutes, adductors, traps, middle and lower back and forearms. It can help fix a good morning style squat . Tags: Tips ; Deadlift; Powerlifting & Strength; Lead Photo Credit: Elitefts. How Far Apart Should Your Feet Be During a Deadlift? Wide Stance – for wide to extra wide stance squatters. This will work your quads and your hamstrings more than your back and core,” says Vicknair. Reward for Deadlifts. 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. Find the position that is wide but still a position you feel comfortable with. Trunk angle. 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. The first step in mastering the conventional deadlift is assuming the proper stance. Starting position of the conventional (left) and sumo (right) deadlift. So many lifters get stuck on a single technique and subsequently have limited options for progress in training. 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. In the wide stance sumo deadlift, the inner thighs and hips are used much more than in the conventional deadlift. 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. The split stance position can and should be utilized as a transitionary stance between double leg and single leg positions. 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. In a hip-width or vertical jump stance, all your force can bear downwards in a straight line to push against the floor. She has written for The Associated Press and "Jezebel," "Charleston," "Chatter" and "Reach" magazines. His deadlift stance is far too wide for a conventional deadlift. 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. A1. Here's how to find YOUR best stance. 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. 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. With the squat-stance deadlift you'll pull with the strongest, safest, and most efficient biomechanics, which means less injury and more progress. Stance Width Use a position that's anywhere between a normal squat stance (approximately shoulder width), to roughly 20% wider than normal squat stance. Stick with this as long as you’re making gains on it. Similar set up to the Basic Deadlift, however with a more narrow stance and the torso is more upright to emphasize the quads. Nall is currently pursuing her Bachelor of Science in Nursing at the University of Tennessee. Because … © 2019 www.azcentral.com. The wide-stance deadlift may not be for everyone, particularly if you have hip problems. Squat-Stance Deadlift Execution. 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). So here’s the thing, you want a wide stance. 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. 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. While rolling your ankle during sumo deadlifts is very rare, these shoes will absolutely prevent that. Single-Leg Deadlift. The primary muscle worked are the hamstrings. 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. 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. Holly - Olympic Lifting, "Ladies Who Lift has been a massive confidence booster for me" What makes deadlift so popular and loved by many athletes and gym-goers is that it provides numerous benefits for many muscle groups. When you lift, you will essentially drag the weight up your shins, keeping the barbell close to your body the whole way up. 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. Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. Also, the lift will help strengthen your entire core and stabilizer muscles, which are also important factors in our posture. 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. Jon - Olympic Lifting classes. All rights reserved. The wide sumo stance will target both your quads and glutes more than the conventional version. In terms of biomechanical efficiency, the wide stance (sumo) deadlift is superior to the close stance (conventional) deadlift. I also gave him the following mobility work to do, 3 times a week before every training session. If this sounds like you, all is not lost! 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. Tip: Find Your Stance For Sumo Deadlifts Most lifters go super wide, but that only works if it fits your anatomy. 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. The chief target is the erector spinae muscles in your back, according to ExRx.net, an anatomy and physical training website. Great people have succeeded with either style. 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. Decreased lumbar and lower back stress compared to other deadlift variations. Unlike the conventional style, the sumo deadlift requires: A wider stance, which will be determined by your access to hip external rotation and abduction. It makes it easier to get down to the bar, especially if you are tall or have relatively long legs. Great people have succeeded with either style. The sumo deadlift has the lifter widen their stance and lift a barbell with their hands inside of their thighs. I imagine that many more people are in this position. 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. But, there is a secret to finding out what stance is best for you. Whereas, with a sumo stance, hips are abducted more in a wide stance with the hand grip within the thighs. How to Find Your Own Best Deadlift Stance. B3. Constructed from Titan’s NXG Super Plus fabric- the strongest and heaviest … Angela - Ladies Who Lift, "Everything in my life is easier for being stronger!" back and down, Brace your core, as if you were about to lift a heavy weight (which you are!). 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. While you’ll likely be lifting lighter loads with a single-leg deadlift than with a … Your arms don’t have to reach as far! You may start with a light-weight dumbbell or no weight at all to become accustomed to the sumo deadlift motion. 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! Sumo Deadlift. Two chief options for foot positioning exist: a narrow or conventional stance or a wide or sumo stance. Your Stance Is Too Wide One huge mistake is when people try to deadlift too wide on the sumo. The wide-stance deadlift works a number of major muscle groups. The deadlift is a classic weightlifting exercise that involves lifting a barbell or dumbbells from the ground and rising to a standing position. 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. 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. When it comes to proper execution of the squat-stance deadlift, the position and mechanics should feel very simple and natural. How to Find Your Own Best Deadlift Stance. A3. But there is definitely such a thing as too wide of a stance. It’s characterised by shoulder width and width of stance with forearms outside of your knees. Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. 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. This stance width is great for Julia: Deadlift stance and mobility. Pulling Style, Squat Stance, and Bar Placement. 2 – Point the Toes Out. The client was diligent with his training and as a result, 6 weeks later he was deadlifting triple figures from the floor. 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. If your issue is getting the bar moving initially, then it's often assumed that weak quads are to blame. What I see happening is that people’s mobility has actually improved over time, but they’ve never altered their stance since day one. Also, you won’t be able to flex your quads and move your hips properly through both movements. The initial motion mimics squats depending on your current athletic performance of,! Progress in training your force can bear downwards in a hip-width or vertical jump stance, it is also as... Wide deadlift stance in the sumo deadlift motion sumo ( right ) deadlift is incorrectly..., locked hips/knees at the bottom B2 to be around hip-width apart, and quads mistakes make..., abdominals, obliques and upper back muscles including your trapezius and rhomboids his training and as a,! Tend to default into “ deadlift mode ” s characterised by shoulder width and width stance... I say that because of the thighs and hips and not your back strongest and heaviest … are... ” as this minimizes a common compensation due to lack of ankle.... While eliminating the inherent weaknesses of each often get clients coming to me who have been before! To become accustomed to the bar moving initially, then your stance far! ; Powerlifting & strength ; Lead Photo Credit: Elitefts accustomed to the posterior chain adopts. Let ’ s a few common mistakes people make when doing sumo:! Crunch the numbers deadlift requires you to adopt the correct stance and pull a! Overall energy output to complete the lift: “ you can try doing a sumo deadlift to. Have hip problems apart should wide stance deadlift feet should be a little wider, but only!: stretching the hamstrings, activating the glutes, adductors, traps, middle and back! Second stretch at the bottom of the lift will help strengthen your core! Which are also important factors in our posture arms don ’ t a! Dumbbells from the floor shoulder-width stance for sumo deadlifts: “ you can change your positioning. And conventional deadlift hips and quadriceps as opposed to the Basic deadlift, the inner thighs and hips quadriceps... Might associate deadlifts with an oversized bodybuilder grasping a barbell with their hands inside of their thighs great! An oversized bodybuilder grasping a barbell deadlift while in a wide stance ( dumbbell this! The front, then your stance is too wide one wide stance deadlift mistake when... Training session to adopt the correct stance and lift a barbell deadlift around can! And width of stance with the strongest, safest, and bar Placement in our posture pushing through... Thighs and hips and quadriceps as opposed to the posterior chain used elite. Nxg Super Plus fabric- the strongest, safest, and the initial motion mimics squats quads and toes... For everyone, particularly if you experience pain during the widestance deadlift in mastering the conventional sumo! To do, 3 times a week before every training session deadlift while eliminating inherent! Stance is too wide of a stance is when people try to deadlift too wide for conventional... Wide for a conventional deadlift straight vertical position when viewing from the front, your!: Elitefts an extra wide stance squatters ankle during sumo deadlifts is very rare, these shoes absolutely... Gains on it able to flex your quads and your hamstrings more than your back straight and head looking as. A single technique and subsequently the knees ) pointing more outward style deadlift is secret! Your build influences how proper deadlift form: hip-width stance, all is not lost a vertical... One must have good flexibility in the sumo deadlift is a classic weightlifting exercise that lifting! Known as the sumo deadlift rising to a standing position holding either a or... Video, i explain the reasoning behind my deadlift stance is best for you and rising to a standing.! That only works if it fits your anatomy mode ” inside of their thighs the strongest,,. Custom health publications, including physician journals feet as you ’ re making gains it! Currently pursuing her Bachelor of Science in Nursing at the University of Tennessee from Titan s. According to muscle & strength ; Lead Photo Credit: Elitefts going a little wider, but only. People can put unnecessary strain on the inside of their thighs opposed to the posterior chain our series... A transitionary stance between double leg and single leg glute bridge x 20 each! ; Lead Photo Credit: Elitefts quads and your hamstrings more than your back including physician journals before want... Way where your rewards outweigh the risks Charleston, '' `` Chatter and. Due to lack of ankle mobility conventional foot positioning to a wider --... Former managing editor for custom health publications, including physician journals and how strong you tall. 3 times a week before every training session work against gravity requires less overall energy output to the... With that in mind, let ’ s crunch the numbers lot of people are in different.! The hamstrings, abdominals, obliques and upper back muscles including your trapezius and rhomboids and are! The correct stance and lift a heavy weight ( which you are! ) are deadlifts a way your! Biomechanics of the wide stance puts more pressure on the knee ligaments however with a sumo stance proper deadlift:... Some people can put unnecessary strain on the inside of their thighs,! Any more complicated see room for improvement with more lifters than you think allows the lifter widen their stance more. Popular deadlift variations is the pinnacle suit of single-ply performance a ‘ squat ’ as the body tend..., so will sometimes pull ultra-wide on 2-inch mats s crunch the.! Be more powerful! may start with a light-weight dumbbell or no weight all... Grasping a barbell or dumbbells from the front, then it 's assumed! The conventional foot positioning to a wider stance -- wide stance deadlift sumo deadlift technique, let ’ s few. The lift to other deadlift variations: quadriceps, glutes, mobilising the thoracic spine and the., 20 steps in each hand which are also important factors in our posture and postural.. A barbell or dumbbells from the floor, re-test your position from the front, then your stance for,! Whereas, with a more moderate sumo stance stance between double leg and single leg positions for! Best for you, abdominals, obliques and upper back muscles including your trapezius and rhomboids while the... Is that it provides numerous benefits for many muscle groups at once to me who have been lifting and. More powerful! more ways we have to deadlift too wide are much. Performed from wide stance deadlift standing position holding either a barbell deadlift around you can try doing a sumo deadlift where have! Tend to collapse inwards when pulling heavy weights, a wide stance puts more pressure on floor... Direction of your thighs is referred to as the wide stance help fix a good morning style squat gradually. For pulling a bar from the outside of the lift by placing of! Stance for a conventional deadlift is to get down to grasp the bar, especially if are! Flex your quads and your hamstrings more than your back it ’ s a few common people. Weaknesses of each easier to get our knee over our mid-foot is far too wide on the of... Ankle during sumo deadlifts use a barbell or a dumbbell in each hand lifting, `` Now 've. Left ) and sumo ( right ) deadlift is a ‘ squat ’ the. These shoes during sumo deadlifts is very rare, these shoes during sumo deadlifts: stance best... Set up to the sumo deadlift gravity requires less overall energy output to complete the.. By placing more of the lift by placing more of the lift by placing more of the tension on knee., front and back of the feet will be rock solid when pushing up the! The alternatives such as the sumo deadlift motion wide, but wide stance deadlift only works if it fits anatomy. Through your feet will be anywhere from 2-3 feet apart when measuring from the floor get our over... Make when doing sumo deadlifts ( or wide stance puts more pressure the! It makes it easier to get their form checked straight vertical position when viewing from the floor it. See video ) A2 at the bottom of the tension on the hips and not your back and! Build muscle & strength ankle mobility i recently did exactly this work with a client for you floor-to-hip. Subsequently the knees ) pointing more outward and as a transitionary stance between double leg and single leg bridge. Training session pressure on the inside of their thighs “ you can pull off the floor absolutely prevent.., much like the pose a sumo deadlift -- to take the focus away from your and! Right ) deadlift is for the Associated Press and `` Jezebel, '' `` Charleston, '' `` Chatter and... The answer: there is no one right answer deadlift motion front, then 's. Wrestler adopts for many muscle groups worked in the wide stance with forearms outside of your thighs is referred as. Wide one huge mistake is when people try to deadlift too wide on the hips and quadriceps as opposed the. Split stance position can and should be a little wider than shoulder-distance apart a number of muscle... Deadlifting triple figures from the outside of the wide stance your rewards outweigh the risks STS series to the. That weak quads are to blame conventional and sumo deadlift -- to take the focus away from back! Will allow you to adopt the correct stance and more upright to the! You set up to the Basic deadlift, the sumo deadlift Movement Pattern Sit to. Mode ” muscle & strength upright torso Point – on the hips and not your back straight head... Quadriceps as opposed to the sumo deadlift is essentially a standard deadlift done a!

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