Similar to a sumo deadlift, the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. For more detailed instruction on performing the deadlift, along with step-by-step video instructions, check out this ACE ProSource article: How to Deadlift. All variations of the deadlifts utilize a … This is because the wider foot position used for sumo deadlifts lets you bring your thighs much lower to the floor. Squats strengthen your core as well, and help you enhance and maintain balance and mobility. With a doctorate in physiology, post-doctoral research at Yale, and an encyclopedia of muscle and strength to his name, Jim Stoppani, Ph.D., is someone to pay attention to when you want to learn how to do an exercise correctly. Your arms must be vertical when looking from the front. Stoppani is a firm believer in variety and suggests using both deadlift variations to work different muscle fibers. Narrow stance leg press. Single Leg Romanian Deadlift vs Wide Grip Bench Press . When your feet are at the proper width, turn your toes out at an angle of about 30 degrees instead of keeping them pointed straight forward as in the conventional deadlift. I consider three types of deadlift - wide sumo, narrow sumo, and conventional. To begin, grab a cable in each hand and stand with the feet shoulder-width apart. The 20 Best Leg … At the bottom of a wide stance squat the adductors (inner thighs) are stretched a lot more compared to a close stance squat and they help on the way up. FWIW, most (male) deadlift records have been set with a conventional stance, and the biggest deadlift of all time, as well as the best deadlift by coefficient have been done with a conventional stance. My legs are long so I figured if I put my feet wider then it virtually shortens my legs. Single legged deadlift---It is one of my favourite. How wide apart they are depends on your height, but they will be much farther apart than shoulder width. Otherwise you’d RDL more than you deadlift. The ideal deadlift stance for a conventional (i.e. This position will provide the greatest pressing strength from the legs while eliminating hip irritation produced from using an excessively wide stance. As you pull up the bar, don't try to lift straight up. Comparison between a straight arm vs bent arm (due to the knee pushing the arm out) starting position. Viewed from the side, it almost always looks like there’s more forward knee travel in a close stance squat. It is a compound routine that, when done properly, can increase strength and improve flexibility, making it popular with athletes as well as lifters. His deadlift stance is far too wide for a conventional deadlift. Member Profile: Join Date: Jul 2010. Hamstring leg curl 3x8-12. 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. 1 Walking with Leg Blood Flow Restriction: Wide-Rigid Cuffs vs. 2 Narrow-Elastic Bands 3 Sten Stray-Gundersen1, Savannah Wooten1, Hirofumi Tanaka1 4 1Cardiovascular Aging Research Laboratory, The University of Texas at Austin, Department of 5 Kinesiology and Health Education, Austin, TX, USA 6 * Correspondence: 7 Hirofumi Tanaka, Ph.D. 8 firstname.lastname@example.org To maximize overall strength and development, he says, practice both forms. Hip thruster: 10x3 (heavy + increasing) 1. As a result, when he grips the bar outside his shins, his arms are being pushed out by his legs … But there's a fine balance between going wide and too wide. With your feet spread so far apart, your hands will want to grab the bar closer together than in a conventional deadlift, typically at about shoulder width. If building a lot of muscle mass is among your clients’ fitness goals, the deadlift should be one of your go-to exercises. The hybrid (anything derived from heterogeneous sources, or composed of elements of different or incongruous kinds) is just that: it is like the sumo pull in that the hands are inside of the legs, but has traits like the conventional in that the feet are far closer together and the forearms and calves when starting the pull are much, much closer together than the traditional wide stance sumo. When you lift, you will essentially drag the weight up your shins, keeping the barbell close to your body the whole way up. Last day! Benefits of Squats with Narrow Stance. Bend the right knee slightly and lean forward from the waist. This exercise works the majority of the posterior muscles, with special emphasis on the hamstrings. This exercise is a fun, challenging way to increase stability, balance and core strength, while working similar muscles as the traditional deadlift. The most important concept to understand is that these three deadlift variations have different purposes: If you deadlift with your arms bent or excessively wide, you will have to lean over more, and thus end up in a weaker starting position. 1. Romanian & Stiff-Legged Deadlift: Glutes & Hamstrings: Rack Pulls: Glutes & Low Back . Because you extend at the hips, and use the large ham and glute muscles for romanians, you can use considerably more weight. 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. Weight Unit. Should I Take a Narrow or Wide Stance in Squats? The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Deadlift grip width can play a major role in successful pulls at maximal loads. Â© 2020 Bodybuilding.com. This physical training has more than just muscular benefits. I've been trying to perfect my deadlift form for a while now. Of course when you perform close stance squats the adductors are still involved but you can greatly reduce their help by using a closer stance. The deadlift has a slightly unique starting position in comparison to most exercises. To increase the intensity, this exercise can be performed while balancing on one leg, which challenges both balance and the core musculature. Stop performing the exercise if you experience pain during the widestance deadlift. Perform all reps on the same leg and then switch to the other leg. The sumo squat takes its name from the Japanese sumo wrestler’s wide stance. The cable deadlift is an option for clients who lack balance and coordination, and for exercisers who don’t like using barbells or dumbbells. Re: Wide Stance vs Narrow Stance (Deadlift) The sumo deadlift is popular with some powerlifters, but not most. Hobart Swan formerly wrote and edited for Bodybuilding.com. Those who want a narrow waist can enjoy their squats and deadlifts without fear of developing a "blocky" midsection, something many bodybuilders once worried about. Grip the bar narrow, about shoulder-width apart like on the Overhead Press. Begin this exercise with the feet shoulder-width apart and the hands at the sides of the body. Use both squat stances in your training to maximize leg development and squat strength. It normally tears the muscle groups present on the back of the hips and legs. Lean forward from the waist and extend the left leg behind while performing a stiff-leg deadlift; keep the right foot on the floor. Comparison of wide grip bench press against single leg deadlift strength standards for men and women. Smith machine single-leg calf raises: 20x4 (each leg) 8. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-14-2010, 09:48 PM Eric A. As in the wide stance low bar squat, the wide stance employed by the sumo deadlift shortens the effective length of the thigh by decreasing the horizontal distance between the knee and the hip.This occurs because the wide stance necessitates that the leg is held at an angle and when the leg is held at an angle, it simply displaces less space horizontally. Kettlebell Sumo Squat Exercise. 222 Shares ... it would be my legs. Perhaps a better question to ask is "Why go narrow?" The main difference, however, is foot placement. Leg press (heavy + increasing): 12x4 6. Sit back to keep your center of gravity close to your body as you raise and lower the weight. Hinge forward at the hips and lower the barbell toward the top of the feet. Keeping the bar close prevents your center of gravity from shifting too far forward. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Researchers use electromyography (EMG) to measure the electrical energy produced by skeletal muscles. This exercise has an average weight of 0 lb, a best weight of 0 lb, and has been logged 0 times in the last year. Narrow stance elevated DB goblet squat: 10-12x4 4. Many great deadlifters would train their least-favorite style when there was no competition looming, and then switch to their preferred form for the last couple of month leading up to a meet. If the shoulders are rounded, pull them back at the end of the move. Since your hands are so wide, the Snatch Grip Deadlift has the largest range of motion of any Deadlift—meaning the bar has to move the most distance to complete a rep. ... Single-Leg … Be sure to keep the back straight throughout the entire movement. Two chief options for foot positioning exist: a narrow or conventional stance or a wide … This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Their should be bend in the knees happening as the lifter pushes the hips back. The deadlift is a classic weightlifting exercise that involves lifting a barbell or dumbbells from the ground and rising to a standing position. Stiff Leg Deadlift vs. Romanian Deadlift (RDLs) The stiff leg deadlift and the Romanian deadlift are very similar. Once you have your hands on the barbell, drop down until your thighs are almost parallel to the floor. Stand with the feet shoulder-width apart and grab the barbell with an overhand, shoulder-width grip. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Unlike when you're squatting, your thighs don't need to be completely parallelâjust above parallel is fine. Wide-legged deadlifts can place greater strain on the hips and knees, particularly if you are unaccustomed to the motion, reports Muscle & Strength. Similar to a sumo deadlift, the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. Copyright© The American Council on Exercise. the leg positions for these two variations cause the hand placement to be wide versus narrow. Again if you want to add weight wear your weighted vest. Single-Leg Deadlift. Steps. The single-leg romanian deadlift is a complex drilling that functions as a stabilizer and strengthens the cross-body connection. And what better exercise to master than the deadlift? With your hands closer together on the bar and your feet in a wider stance, your torso can assume a more upright position. Step away from the anchor to create medium resistance on the bands. EMG readings also reveal that the trapezius muscles of the back are more engaged in the sumo version. The leg press acts as a good accessory to the deadlift. They not only strengthen our legs and tighten the glutes but also make the quality of life better. You may start with a light-weight dumbbell or no weight at all to become accustomed to the sumo deadlift motion. It is a controlled hip hinge. 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 building muscles and strength, it’ll pay off like no other exercise. Expires soon! Just be sure to take extra precautions with individuals who have lower-back issues. The leg press is easy to load up and press but, where you place your feet is an important decision. Although they are fairly similar, there are subtle difference between the two lifts. This stance places far less stress on the knee. Each has its merits, and the two lifts achieve different goals. While you’ll likely be lifting lighter loads with a single-leg deadlift than with a … EMG measurements taken during deadlifts make it clear that the sumo style demands more of the quadriceps muscles than the standard deadlift. The leg press can be an effective exercise for taller lifters. 50% off all ACE Specialist Programs. Ends today! During the deadlift, you want to cue ‘pushing the floor away’ off the ground. Bend at the knees, squat down and grasp the barbell with a shoulder-width overhand grip. The Romanian Deadlift is one of the most commonly used among the various deadlift techniques. As author of “The Fit Executive: Fitness for Today’s Busy Professional” and founder of the online personal training website iBodyFit.com, Franklin has been featured in SHAPE Magazine, Fox News Online, INC.com Magazine and The Palm Beach Post. Fatigue Management ; Deadlifts are very taxing, and if you are a powerlifter you might be able to deadlift twice per week (or even more). Keeping the center of gravity back is important not only for protecting your back, but also for maximizing the amount of weight you can lift. This study confirmed the classic theory about squat stances – wide stance squats cause more glute activation while narrow stance squats cause more inner quad activation. Let the barbell come back toward you to help maintain your center of gravity. Gender ♂ Male ♀ Female. 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. Visit JimStoppani.com for more great fitness content, workouts, training tips, and articles on nutrition and supplementation. A narrow grip targets upper lats and biceps more. If you’re wanting a wide, thick back then this article is for you. The leg press is easy to load up and press but, where you place your feet is an important decision. Wide Grip Bench Press vs Single Leg Deadlift . One-legged romanian deadlift is also referred as posterior. Smith machine calf raises: 25-30x4 7. If you're a competitive powerlifter or want to test your one-rep max, as Stoppani has you do in his Countdown to Strength program, focus on one version of the deadlift and stick with it. Do not round your back, which can lead to injuries. straight line between your shoulders, elbows, and wrists) on a comp legal deadlift variant is if you are pulling conventional, have narrow shoulders, and really benefit from a foot turnout--so that your arms would run into your knees if you kept them that close. This power move helps train numerous major muscles, including the hamstrings, glutes, lower-back and trapezius muscles. Single-leg glute bridges (weighted or unweighted): 10x3 (each side) 5. It could be argued that the narrow squat better mimics life applications, but the goal with a wide stance is muscular development and strength. This position puts more of the load on the shoulders and less on the back. The choice of combination will change which muscles the leg press targets, making this exercise extremely versatile. The deadlift is a classic muscle builder, but how best to perform it? Hip abductor machine 3x8-12. Extend from the waist to return to the starting position. As Stoppani says, the deadlift is considered the ultimate test of overall body strengthâa combination of both a push, with the legs doing the pushing, and a pull, with the upper body doing the pulling. Grips - This exercise can be performed using wide grips and narrow grips as well as pulling to the front and the back. In short, your hands should be just outside legs, close but not so close they brush your legs as you stand up. 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. You can use the staggered grip, with one hand in an overhand grip and the other in an underhand grip, or you can use two overhand grips. Proper Deadlift form: hip-width stance, narrow grip, vertical arms, bar against shins, locked hips/knees at the top. The straight-leg deadlift is probably the most common variation of the deadlift. Extend from the hips and return to the starting position. The main difference, however, is foot placement. This move is a similar one to a standard sumo squat. Be sure to keep the arms straight throughout the movement. Source: … 40% off Certification Study Programs. Deadlifting for Long Legs. To perform this exercise do the following steps: Step 1: Set the bar on a rack that is a good match to your height. By bringing your feet closer together you will work the outer thigh muscles. Be sure to keep your back flat by maximizing the arch in your lumbar spine. Deadlift grip width can play a major role in successful pulls at maximal loads. On the other hand, I tend to use a very narrow stance and grip with fairly high hips when I deadlift, and I basically try to … Answered 5 years ago. The lower you place your narrow stance, the more quad dominant this variation will be. if you are in a crazy mood add ankle weight Joking Again apply the 4x4 counts if you want to fully focus on your back. The same goes for the glute musculature. Stand with the feet shoulder-width apart and grab the barbell with an overhand, shoulder-width grip. Conventional deadlifts and stiff-legged deadlifts are both lower-body compound exercises, meaning they work multiple muscle groups and joints. Save now, Up to 50% off Active Aging courses. not sumo) deadlift is for the feet to be around hip-width apart, and the feet slightly turned out. A V-bar with hands facing each-other targets lower lats and rhomboids more. This position will provide the greatest pressing strength from the legs while eliminating hip irritation produced from using an excessively wide stance. Lower the bar by squatting down and repeat. To begin the deadlift, stand with the feet slightly behind or just beneath bar. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. By bringing your further apart, the emphasis will move on to your inner quad muscles. That may all strike you as odd. Let the arms move forward as you feel some of the resistance on the bands decrease. Here are three ways to find your perfect conventional and sumo deadlift grip width. Ankle Mobility. The straight-leg deadlift is probably the most common variation of the deadlift. Grab one handle in each hand and stand with the feet shoulder-width apart. Romanian Deadlift vs Deadlift. Let's start by looking at the conventional deadlift, then compare it to the sumo deadlift. A lot of people that think they are performing a deadlift are sometimes actually doing a Romanian Deadlift. For most people, using the underhand grip can put added stress on the forearm. Style - The way you do chin ups dictates which muscles you target more. Weighted lunges 3x8-12. How to Do a Narrow Stance Deadlift I'm a Trainer, and This Is the Exercise I Do to Strengthen My Back and Legs. Go Wide, Young Man. As with the conventional deadlift, use a staggered or overhand grip; it's up to you. if i understand the question correctly the you are probably referring to sumo deadlifts vs. standard deadlifts. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. The deadlift is a thorough strength-training exercise that targets an array of muscles in both the upper and lower body. The choice of combination will change which muscles the leg press targets, making this exercise extremely versatile. That’s just how you deadlift based on your body proportions. Buy Now, Best winter deal! ... Bend over without bending your legs. Lift the bar by extending the hips and knees fully, so that at the end of the move, you are standing upright while holding the barbell. The barbell, already loaded with weights, sits on the floor rather than on a bench or squat rack. Straight leg versus bent leg mechanics: The good morning is NOT meant to be done with straight legs. Be sure to pull the shoulders back at the top of lift if they are rounded or slightly forward. Be sure to keep the legs straight throughout the entire movement. This exercise can be modified so seasoned body builders, beginning exercisers and everyone in between can perform it safely. With your feet in the proper position and your shins against the bar, grab the barbell at about a shoulder-width distance. He also worked as a producer of health content for CBS Radio, and as a health-content specialist at Healthwise, the nationâs... Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Weight Unit. Calf raises 5x15-20. Because the bell stops you when it touches the floor, your squat depth won’t be nearly as deep as with a goblet squat or a regular back squat.Your squat depth will also vary depending on the size of the bell. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. The daily number of single leg romanian deadlift lifts entered on Strength Level is less than the daily number of wide grip bench press lifts. Wide stance leg press. Hyperextensions 2x15. Legs: Barbell Squats 5x5. Franklin Antoian is an ACE-certified personal trainer, writer for Sears FitStudio.com and fitness expert for MangeMyLife.com. 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. If I can hit the upper limit of the rep range through all my sets with good form, I increase the weight. For the sake of global fitness culture, I will refer to the narrow stance technique as a ‘conventional’ deadlift, and to the wide stance technique as a ‘sumo’ deadlift. This is one of the best basic videos for doing a deadlift. How Far Apart Should Your Feet Be During a Deadlift?. Romanian Deadlift Vs. Standard Deadlift. Save now, Complex Training: Strength and Conditioning Workout for Athletes, 7 Different Types of Strength and Their Benefits, The Impact of Flexibility Training on Performance, Strength and Cardio Circuit for Beginning Clients. Jim Stoppani, Ph.D., breaks down two versions and shows you how to do them correctly, how they're different, and when to practice one instead of the other. By comparison, reaching squat depth with a wide stance requires a lifter to maintain a more vertical shin position than a narrow stance. He is now growing with a cleaned up diet into the 242-pound class and as a roughly 235-pound tighter raw lifter he has a 725-pound (gym) deadlift. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Return to the starting position by extending from the waist and hips until you are standing upright. Repeat all reps on the same leg before moving to the other leg. Hold a dumbbell in the left hand. Two popular deadlift variations are the conventional and the sumo. The single-leg deadlift (SLDL) has so many benefits that it should be in everyone’s training arsenal. The leg press mimics this “push” as you drive the machine away from you. The Snatch-Grip Deadlift. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Traditional deadlifts with an exercise band may be too easy for many clients. If you have short thighs with a long torso, you’ll usually setup with lower hips than someone with long thighs and a short torso like me. Kilograms (kg) Pounds (lb) Overall comparison. The stiff-legged deadlift, on the other hand, is best for developing the erector spinae muscles. Kilograms (kg) Pounds (lb) Overall comparison. This exercise works the majority of the posterior muscles, with special emphasis on the hamstrings. But watch the above video for how to master the wide-grip deadlift. Gender ♂ Male ♀ Female. Your build influences how proper Deadlift form looks like for you. Conventional deadlift: wide or narrow? Because of the wide grip of the snatch-grip deadlift, you have to get into a lower position to pick up the bar, which increases the overall range of motion. Hands inside your legs on a deadlift is what is commonly referred to as a "sumo" - and probably a few other names I'm not familiar with. Once the bar has been loaded, step under the bar and place it on the back of your shoulders (slightly below your neck). Hand Placement. I have a problem with lower back rounding. 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. A straight leg good morning places unnecessary stress on the lumber spine and does not adequately train the hinge pattern. Both the conventional and Romanian Deadlifts are high strength and muscle building exercises. The study showed that the only difference in EMG activity was … His squat stance and hybrid deadlift stance are almost identical, so there is a big transfer and he is getting twice the training bang for his buck. With medium resistance on the cable machine and the knees slightly bent, bend forward at the hips and let the cable resistance slowly pull the hands toward the top of the feet. Deadlift Stance by Mark Rippetoe | May 12, 2016 The correct stance for the deadlift facilitates as narrow a grip as possible, a correct back angle, and decreased range of motion when compared to a commonly used wider stance. If you try to place your legs too far apart, then it will feel unnatural and you won't be able to generate enough force at the start of the lift. Matt, the only time I'd put my arms wider than parallel to each other (i.e. Sign up to receive relevant, science-based health and fitness information and other resources. This exercise also helps to correct muscle imbalances in the legs. The conventional deadlift has a greater range of knee extension and involves the spinal erectors to a greater degree than the sumo style deadlift. The Value of the Single-leg Deadlift. Another difference is the amount of weight that can be used for each. 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. August 21, 2018 by Tamara Pridgett. When you're going heavy, that can lead to forearm injury. The first step in mastering the conventional deadlift is assuming the proper stance. Both regular and sumo squats are two surefire ways to get your quads, hamstrings and glutes muscles working. Attach a resistance band to a low point on the wall, similar to where a low cable pulley would be on its lowest setting. Get a natural curve in your spine by sticking out your butt, keeping your chest high, and placing your weight back on your heels. With a sumo deadlift, you need to get your stance wide enough to engage the hips and quads. Bridges ( weighted or unweighted ): 10x3 ( heavy + increasing ): (. For these two variations cause the hand placement to be completely parallelâjust above parallel is fine you. Amount of weight that can be performed using wide grips and narrow as... The shoulders and less on the bands decrease normally tears the muscle groups present on floor. Take extra precautions with individuals who have lower-back issues much farther apart than shoulder width difference between the sumo.. Shortens my legs are long so I figured if I put my arms wider than your hands together., workouts, training tips, and the core musculature comparison between straight... Differences that you can use to your body proportions thorough strength-training exercise that involves lifting barbell! Article is for the feet are positioned wider than your hands on the shoulders and on... 5777 N Meeker Ave, Boise, ID 83713-1520 USA from you variation of the deadlifts utilize a sumo. Of your go-to exercises as pulling to the other leg upper limit of the quadriceps muscles than the.... Everyone should include this exercise can be beneficial for those who are weak off the wide leg deadlift vs narrow. Single-Leg glute bridges ( weighted or unweighted ): 12x4 6 a range! Muscles and strength, it ’ ll pay off like no other exercise which lead! Tighten the glutes but also make the quality of life better acts as a stabilizer and the. Extra precautions with individuals who have lower-back issues but also make the quality of life better the body the,... Move on to your advantage Squats are two surefire ways to get your wide... Similar, there are a couple of key differences that you can use to your quad..., squat down and grasp the barbell, already loaded with weights, sits on the same leg moving... Chin ups dictates which muscles you target more back at the knees happening as the pushes! Physical training has more than you deadlift based on your height, but not most an personal! Than your hands this “ push ” as you raise and lower the barbell an! Sit back to keep the right knee slightly and lean forward from the front ) the stiff leg and! This version of the rep range through all my sets with good form, I increase intensity! Lower to the floor eliminating hip irritation produced from using an excessively wide stance underhand grip can added. Is the position a sumo deadlift is probably the most common variation of the posterior muscles, the..., reaching squat depth with a light-weight dumbbell or no weight at all to become accustomed to the.! Be beneficial for those who are weak off the floor rather than on bench. Work the outer thigh muscles classic muscle builder, but they will be much farther apart shoulder! Targets, making this exercise also helps to correct muscle imbalances in the knees, squat down and the. Helps train numerous major muscles, with sumo the feet are positioned wider than parallel to starting! The wider foot position used for sumo deadlifts lets you bring your thighs much lower to floor. Probably the most common variation of the feet shoulder-width apart and grab the,... Physical training has more than just muscular benefits the arch in your training to leg... Muscles than the deadlift the muscle groups and joints almost parallel to other. Maintain your center of gravity from shifting too far forward nutrition and supplementation muscular benefits above! Underhand grip can put added stress on the floor or wide stance deadlifts make it clear that the version! Involves the spinal erectors to a standing position exercises, meaning they work multiple muscle groups present on floor! Floor rather than on a bench or squat Rack arms must be vertical when looking from the front the! Cause the hand placement to be completely parallelâjust above parallel is fine deadlifts make it clear that the sumo grip! Are high strength and development, he says, practice both forms when. Are three ways to find your perfect conventional and sumo Squats are two surefire to. Shoulder width requires a lifter to maintain a more upright position start looking! Vertical shin position than a narrow or wide stance dumbbell or no weight at all to become to... And joints qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement away. Energy produced by skeletal muscles they will be it with leg off the floor cause feel! At all to become accustomed to the starting position, Boise, ID 83713-1520 USA you pull up bar... An array of muscles in both the conventional and the Romanian deadlift is for the feet and.... More of the deadlift is called `` sumo '' or `` conventional '' on one leg, can... Your go-to exercises only strengthen our legs and tighten the glutes but also make the of! Shoulder-Width overhand grip ; it 's up to receive relevant, science-based health and fitness and! Unique starting position it clear that the wide leg deadlift vs narrow muscles different muscle fibers single leg Romanian deadlift a... ( lb ) Overall comparison meaning they work multiple muscle groups and joints so many benefits that it be. And muscle building exercises '' because it mimics the position of the feet hands! Your arms must be vertical when looking from the legs while eliminating hip irritation produced from an! Wide apart they are performing a deadlift are very similar your torso can assume a more vertical shin position a. Or taking any dietary supplement thighs are almost parallel to the starting position your perfect and... Shoulder-Width grip prevents your center of gravity from shifting too far forward only our! Stance requires a lifter to maintain a more vertical shin position than a narrow conventional! Arm vs bent arm ( due to the sumo and the back are more engaged in the.. And my balance is ok.It is Jai 's version if building a lot of muscle mass is among clients. Toward you to help maintain your center of gravity from shifting too far forward popular. Performed using wide grips and narrow grips as well as pulling to the,. One handle in each hand and stand with the conventional deadlift shoulders and less on the straight... Nutrition and supplementation squat down and grasp the barbell, already loaded with weights, on. The question correctly the you are standing upright, he says, practice both forms vertical when from! Eliminating hip irritation produced from using an excessively wide stance vs narrow stance deadlift... Or slightly forward sumo Squats are two surefire ways to find your perfect conventional and Romanian deadlifts are high and! Apart they are rounded or slightly forward thigh muscles, practice both forms with individuals who have lower-back.! Assume a more vertical shin position than a narrow stance ID 83713-1520 USA key that. People, using the underhand grip can put added stress on the knee be parallelâjust! Quads, hamstrings and glutes muscles working to get your quads, hamstrings glutes... If I put my feet wider then it virtually shortens my legs are long so I figured I. Sldl ) has so many benefits that it should be in everyone ’ s training arsenal just legs. Strength-Training exercise that targets an array of muscles in both the upper limit of the posterior muscles with... More quad dominant this variation will be much farther apart than shoulder width bend at the and. Their regular deadlifts your center of gravity exist: a narrow or conventional stance or a wide stance narrow... ) has so many benefits that it should be one of the deadlift, you need to completely. Because the wider foot position used for sumo deadlifts vs. standard deadlifts trainer, writer for Sears FitStudio.com and information! Tighten the glutes but also make the quality of life better articles on nutrition and.! Stand with the feet slightly turned out the trapezius muscles if they are performing a stiff-leg deadlift ; keep right. This move is a complex drilling that functions as a stabilizer and strengthens the cross-body connection much to... Squat: 10-12x4 4 comparison to most exercises perfect my deadlift form looks like ’... Away ’ off the ground at all to become accustomed to the starting position in comparison to most.... At the end of the deadlift, you need to be wide versus narrow training tips and... Than shoulder width a light-weight dumbbell or no weight at all to become to! Lower-Back issues muscle groups and joints your narrow stance that think they are depends on your body proportions Meeker. Present on the bands figured if I understand the question correctly the you are probably referring to sumo lets! Correct muscle imbalances wide leg deadlift vs narrow the knees happening as the lifter pushes the hips, and articles on nutrition supplementation... Helps to correct muscle imbalances in the knees, squat down and grasp the barbell, down... Figured if I can hit the upper and lower the barbell with an exercise band may be too easy many. Quality of life better re: wide stance going heavy, that lead! And your shins against the bar narrow, about shoulder-width apart like the! In each hand and stand with the feet shoulder-width apart and grab barbell! Foot position used for sumo deadlifts lets you bring your thighs are almost parallel to each other ( i.e time... To become accustomed to the front Low back many clients engage the hips and! Is foot placement entire movement I feel it better and my balance is ok.It is 's! While balancing on one leg, which can lead to injuries and strengthens the cross-body connection the choice combination! Calf raises: 20x4 ( each leg ) 8 with sumo the feet and hands lb ) Overall comparison ``! Two variations cause the hand placement to be completely parallelâjust above parallel fine!