That stance has the best all around carroyover to the things I care about and train for. FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! This causes the conventional deadlift to have a more horizontal trunk angle during the setup than the other forms of the deadlift. More posterior chain activation and shorter range of motion mostly. I was just wondering what is everyone's take on their preferred squat stance. I personally find narrow is good for me, but i also have a strong back and have never had an issue with my back. It really depends on the person and their strengths IMO. I say that because of the stance of the feet. That being said, if you're pulling conventional with a wide stance, you're effectively increasing the range of motion. Stiff Leg Cable Deadlifts - Variations - Narrow Stance, and Wide Stance. View Full Version : Wide Stance vs Narrow Stance (Deadlift) Dane Peagler. A study was conducted to compare EMG (Electromyography) activity in the leg muscles between the Sumo and conventional deadlift. Georges . The conventional deadlift has a greater range of knee extension and involves the spinal erectors to a greater degree than the sumo style deadlift. http://articles.elitefts.com/training-articles/a-case-for-wide-squats/. I'm right about at shoulder width, full ROM. The most relevant measurements for our purposes here … X 1 Incline Bench Press (raw): 225 lbs. And of course we all have individual variables, in mobility and skeletal and muscular structure etc. Use different stances for training purposes. X 1 Weighted Dips: BW + 110 lbs. 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. Brown. Narrow vs. Before we go into the sumo deadlift technique, let’s look at why you would do it. Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. A narrow grip will cause the hands to get stuck on the quads making … I think classic vs equipped and narrow vs wide stance play big roles. Jamie Lewis wrote an article analyzing various elite lifters and how there is a lot of variation among them. This limits the amount of weight you can pull off the floor and in some people can put unnecessary strain on the knee ligaments. Support StartingStrength.com. Champion; Member; 1492 posts; Report; Share; Posted December 4, 2014. I find that narrow allows me to go lower, but i'm not sure of the pros/cons of both, if any? Is that because of their mobility/flexibility or because the gear makes it possible (or both)? Programming the Snatch Grip Deadlift. Or for people to tell /u/WeaponizedSleep to eat more. Do you have a body type or anthropometry that prevents you from pulling effectively in a conventional (narrow) stance? I'm about an inch past shoulder width on my stance now. I wish I could squat narrow, but my mechanics just don't allow for it. This can happen due to prioritizing comfort, copying other lifters, lax coaching, or rushing during setup. It’s not a hip hinge! Front squats I do on a smaller stance, enabling me to go ATTG. Many lifters will crap out and just return to their original stance, and I don't blame them. Followers 0. I often get clients coming to me who have been lifting before and want to get their form checked. Member Profile: Join Date: Feb 2009. 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. New comments cannot be posted and votes cannot be cast. I say that because of the stance of the feet. The most common Deadlift stances are 2, but if you’ve got some experience at the gym you might be familiar with the third one as well, which shouldn’t be performed. In general, the first visible result is achieved after two-three weeks of doing at least 60 squats with narrow stance three-four times every week. Because you’re much stronger in a conventional deadlift than the snatch-grip deadlift you’ll handle more volume without a ton of neural fatigue. Barbell Curl: 140 lbs. Location: San Diego CA. It took me a few weeks to get use to a wider stance. 08-11-2010, 12:40 AM. Your feet shouldn't be as wide as your normal squat stance, but also shouldn't be as narrow as your normal deadlift stance either. However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. My lower back is a strong suit though. Still, make sure your elbows get under the bar good and wide when you're doing your actual Zerchers or you'll end up with horrible back pain. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-11-2010, 04:36 AM Eric Montgomery. I also deadlift with a narrow stance. Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. share. 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. 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. But I don't think box squats really help me that much. I hear some folks preaching about using a shoulder-width stance for deadlifts, and others who pontificate about hip-width. No problem! 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 hips typically travel back further with the torso bent forward on a powerlift type squat. It's all about your goals. Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . 3 DEADLIFT SET UPS 3 DEADLIFT SET UPS. 88% Upvoted. Closed stance being more quad-dominate, while wider stance being more posterior chain? Stance is different for everyone though as mentioned by some others. In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate. Similarly, it's knees sliding forward that favors quads over hamstrings. best. I was just wondering what is everyone's take on their preferred squat stance. Time and mobility work. In terms of bodybuilding though, apparently a wider stance will build the glute / inner quads more and closer stance focuses more on the outer quads. Hey all. I just changed my stance to a more narrow version and instantly put 10lbs on my previous PR for deadlift. X 1 Standing Military Press: 190 lbs. Without knowing you, or your body proportions, it's hard to say which stance would be best. Deadlift question - hands narrow or wide? New comments cannot be posted and votes cannot be cast, More posts from the powerlifting community, A subreddit for the sport of powerlifting, Press J to jump to the feed. report. EMG readings also reveal that the trapezius muscles of the back are more engaged in the sumo version. The narrow stance lift is usually a simpler movement to learn than the sumo style an calls for power in the quads, flexible ankles and a strong back and abdominal wall. In this video, I explain the reasoning behind my deadlift stance. The gear forces a wider stance to get the most out of the leverages. X 1 Powerlifting Total (single ply): 1116 lbs. 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. My mobility is okay--something to work on, but not something hobbling me--but if I make my stance too wide, my hips get angry and tell me to knock it off by seizing up. Okay, so today I asked to … I would bet a lot of it has to do with the width of your hips vs the width of your shoulders, what works best. Ideally, assume a wide stance that places the shins in a position where they are perpendicular to the floor. By Georges, December 4, 2014 in Strength Training! Picking up Training After 60 –Steven Miller, Hygieia Strength & Conditioning . Is that because of their mobility/flexibility or because the gear makes it possible (or both)? The sumo deadlift, a popular alternative, is characterized by a wider foot stance with the hands placed inside the knees at about shoulder-width apart. But, there is a secret to finding out what stance is best for you. If you must pull conventional, perhaps pulling with a narrow stance would keep your back from rounding because you wont have to reach as far in the starting position. Excessive motion -- swaying, leaning and tilting during your swing -- can produce all manner of ugly mishits and misdirected shots. Sort by. The deadlift is a classic weightlifting exercise that involves lifting a barbell or dumbbells from the ground and rising to a standing position. 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. The narrow stance lift is usually a simpler movement to learn than the sumo style an calls for power in the quads, flexible ankles and a strong back and abdominal wall. I frequently see room for improvement with more lifters than you think. I'm just stronger that way which is the goal. X 8 Squat (single ply): 355 lbs. Press J to jump to the feed. 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