Follow Dr Joel Seedman on Facebook. The sumo deadlift on the other hand falls on the opposite end of the spectrum. When it comes to proper execution of the squat-stance deadlift, the position and mechanics should feel very simple and natural. As a bonus, the extra ROM will make your conventional deads feel easier. In other words, B-stance lifts provide the stiff challenge of single-leg training with a built-in feeling of safety, a friend standing just behind you. Snatch-grip deadlifts are similar to standard deadlifts except that the grip is much wider. The other 20%, while feeling more accustomed to sumo or conventional, inevitably end up incorporating the squat-stance deadlift into their training as a means of increasing their overall strength, size, and movement mechanics. Ed Coan utilized a deadlift technique very similar to the squat-stance method essentially turning the movement into a modified sumo or semi-sumo deadlift. Furthermore, these size gains will occur equally throughout the whole body. They're wrong. The sumo deadlift is based on that specific stance. While this is true, the squat-stance deadlift is even more similar. Besides significantly reducing the risk for injury, this also allows you to go heavier. This is in large due to the natural mechanics not only being less abrasive on the body but actually being therapeutic as the technique promotes optimal movement while helping to eliminate dysfunction. This will help you find the natural stopping point at the bottom. Because of this, there is tremendous carryover in training. Your torso will be bent over to approximately 45 degrees, which maximizes your ability to cock the hips back fully at the bottom (hip flexion) while minimizing sheer stress on the spine. This position will provide the greatest pressing strength from the legs while eliminating hip irritation produced from using an excessively wide stance. There’s no reason why you can’t do the same. Even if for some reason the squat-stance deadlift does not allow you to demonstrate maximal strength I can guarantee it will stimulate more strength and size gains than any other deadlift technique particularly when combined with controlled negatives. This helps groove the proper neural pathways more efficiently as you’re essentially practicing the squat/deadlift patterns 2x as frequently. What makes deadlift so popular and loved by many athletes and gym-goers is that it provides numerous benefits for many muscle groups. The truth is, if you don't have the capability to control the negative – whether that be for a deadlift or any other movement – you probably have no right using the amount of weight you're handling. It promotes optimal movement while helping to eliminate dysfunction. So even if you prefer the more traditional variations, adding the squat-stance deadlift into your routine will undoubtedly produce gains in both your squat and deadlift PRs. Band resisted deadlifts are also excellent for reinforcing proper deadlift mechanics while also working on speed and power output. When learning the exercise, it's perfect for a light lower body day. This goes way beyond that crap. Luckily, the squat-stance deadlift allows the use of eccentric motions in a very safe and effective manner due to its natural and familiar position. Thread Tools. New research shows that if you only eat a little bit of protein at a couple of meals, you can't make up for it by eating more at another meal. Those training the squat with a moderate stance will help the hybrid sumo and training the hybrid sumo will help the moderate stance … Ensure there’s tension in the band at the starting point. This is similar to the Anderson squat (bottoms-up squat) where the lifter drives the weight up from safety pins set at the bottom of a squat position. individual would use 100 lb. This position will produce the greatest strength increases. On a side note as you watch the video below you'll notice the loading is by using kettlebells of different weight. It’s done as follows: Stand with your feet as far wide as comfortably possible then loop the band under both feet. Unless your toes are literally making contact against the plates before lifting the bar, it’s highly unlikely that the plates will ever land on your toes. But this is often a result of deadlift mechanics not feeling natural to the body. If you’re unsure as to whether or not the squat-stance deadlift is effective for pulling tremendously heavy loads, one need look no further than the legendary Ed Coan. A year ago I had a similar yet more abbreviated article published on T-Nation discussing the benefits of the squat-stance deadlift. Back in the 1970s, my mentor, the late Dr. Fred Hatfield, had a great solution to this discrepancy: Jump off a bench and where your feet land is your deadlift stance. As long as you don’t collapse, the range of motion should only be 1-3 inches below what you would typically go to when touching the floor. Besides enhancing deadlift strength and mechanics this reinforces proper squat depth by teaching individuals to avoid collapsing while setting the hips back. TexasTech92. Although the big 3 lifts (squat, bench press, and deadlift) each rely heavily on technique and neuromuscular efficiency, the nature of the deadlift lends itself more to brute force and raw strength than any of the other movements. In the sumo deadlift, the wider stance will naturally place your feet closer to the plates. Wide stance Deadlift vs Narrow; Results 1 to 14 of 14 Thread: Wide stance Deadlift vs Narrow. Deadlift Stance Width. This easy to follow guideline will maximize your recovery and insure that every workout leads to gains. dumbbells for a total of 200 pounds). If your conventional deadlift work sets are over 350 pounds, you should be able to do snatch-grip "warm-ups" with 225. The key is making sure the arms can fit between the legs without running into the knees. Think of your arms as hooks while letting the hips and legs do all the work. For those who choose to take a slightly narrower stance, a portion of the hands may actually be inside the knurling on the smooth portion of the bar. Check it out. It’s a Wrap. In fact, the negative (lowering phase) is nothing more than the eccentric portion of a squat. You’ll then hold this position for several seconds to reinforce these ideal mechanics into your central nervous system. The number one reason for people adopting a wide deadlift stance is mobility. You'll also want to elevate yourself several inches by using a box or plates in order to allow for full range of motion in the stretched position. Gain Strength and Size with Specialty Barbells, Advanced Strength Training Techniques | Podcast, Table Top Row | The Ultimate Row Technique Fix, Fix your Overhead Mechanics With The Javelin Press, Test your Strength and Weaknesses to Maximize Athletic Performance, Foot and Ankle Workouts for Athletic Performance, 5 New Ways to Build Monster Overhead Strength, Benefits of the Quadruped (Bird Dog Exercise), Fix Your Lateral Raises By Targeting Your Grip, Bench Press Redefined - 3 New Ways to Bench Press, Two Kettlebell Exercises to Crush Your Biceps, 7 Strength Training Strategies To Maximize Your Results Part 1, 7 Strength Training Strategies To Maximize Your Results Part 2, Safe & Sound: The Best Deadlift You’ve Never Tried, A Question Every Athlete Should Ask Their Strength Coach, Single-Leg KB Swap: Most Important Exercise You’re Not Doing, Strict and Straight: The Ultimate Weighted Pullup, Q&A With Dr. Joel Seedman: How to Learn and Evolve as a Strength Coach, Q&A With Dr. Joel Seedman: How to Develop Your Own Training System, Increase your Bench Press and Squat with PREP Training, Good Mornings: Fix Low Back, Hips & Posture, 8 Unique Kettlebell Exercises for Massive Arms, Tip: Correct Your Mechanics for Pain-Free Squats, Common Mistakes by Trainers and Strength Coaches, Proper Upper Body Mechanics on Barbell Squats, Why Weak Feet and Ankles Can Ruin Your Strength and Speed (And How to Fix Them), Creatine: Muscle Growth & Sports Performance, BCAA's: Recovery, Performance & Hypertrophy, Is Tom Brady’s Training Legit? Perhaps the most advanced yet effective method for improving deadlift strength and mechanics is performing eccentric isometrics on squat-stance deadlifts. Ironically deadlift numbers amongst powerlifters has more or less plateaued over the last decade with many of the deadlift records from the early 80’s and 90’s still standing to this day including that of Ed Coan in 1991. Look no further than Ed Coan. Focus on keeping a natural but not excessive arch throughout the spine while keeping the head in a neutral position. This is more of an illusion as the closer grip can give the appearance that the lifter is pulling with the arms. Here's the missing movement. Generally, their stances would be closer to hip width. Unlike the other two styles of deadlift, it has even tension throughout. Then hold this position for several seconds to reinforce these ideal mechanics into your central nervous system. 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. It's for this very reason that most coaches and elite lifters are now recommending a free-fall on the negative phase of the deadlift in order to avoid stress on the spine and hips. Similar to the speed deadlift variation, you'll want to start off by using 50-70% of your 1RM and progress from there. Taller lifters with longer legs tend to find this method more challenging due to both biomechanical and mobility restrictions. Wide Stance vs. Standard Stance. Besides decreasing strain to the spine and improving deadlift mechanics, the hypertrophy stimulus this has on the entire body particularly when combined with squat stance deadlifts is potent to say the least. There are 5 benefits to squatting in a narrow stance: It’s an increased range of motion; It’s less stress on the hip joint and surrounding musculature; It can help improve squat strength from the bottom of the squat; It can help fix a good morning style squat; It can help minimize hip shifts and asymmetries; 1. With this in mind the grip will be anywhere from roughly 1-2 feet apart. Squat down and grip the barbell. Focus on lowering your body slowly during the eccentric while feeling for optimal positioning. A conventional stance, where the feet are roughly hip width apart and with hands shoulder width apart (on the outside of the knees), and a sumo stance. Do this one at the gym, at home, or in front of your ex's house at midnight. By bringing up weak points and neglected areas, you will be able to break through the plateaus you hit from time to time. Lastly, the unique horizontal pulling angle of the bands creates a slightly more upright torso position throughout the movement. Sumo Deadlift Stance: The Sumo Deadlift requires a wide stance that's about the same width as you'd hold a barbell for a Snatch. There's more to building lats than pull-ups and pulldowns. The squat-stance deadlift essentially combines the benefits from both the sumo and conventional deadlift while eliminating the inherent weaknesses of each. Anyone in the iron game has heard this question a thousand times and this debate will most likely continue for ages. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. Besides significantly reducing the risk for injury, this also maximizes the total load the lifter can handle. Don’t be surprised if your able to perform squat-stance deadlifts with much greater frequency and volume than conventional or sumo variations. Your lower body mechanics will be nearly identical to a low-bar squat. Well, we promised to give you “4 awesome benefits of Sumo deadlifts,” so here they are… 1-Sumo Deadlifts Improve Posture and Are Better for Certain People. I use this variation frequently with my athletes to ingrain the proper neural pathways. This is something Kelly Starrett has discussed in regards to squatting, however the same principles apply to other lower body movements including the deadlift. In fact many powerlifters who use an excessive toe flare on the squat or sumo deadlift end up destroying their natural lower body mechanics. Also if your knees tend to collapse inwards when pulling heavy weights, a wide stance puts more pressure on the knee ligaments. I stole the standard kettlebell variation of this deadlift technique from Tony Gentilcore and Mike Perry. Your torso will be bent over to approximately 45 degrees, which maximizes your ability to cock the hips back fully at the bottom (hip flexion) while minimizing sheer stress on the spine. Additionally, it maximizes foot and ankle activation, which is critical for overall movement mechanics as it increases neural signaling and body alignment throughout the kinetic chain. Let's fix it. Five reasons to start sprinting today, plus a 6-week plan to get you started. Focus on lowering your body slowly during the eccentric while feeling for optimal positioning. Let’s face it; powerlifters will spend years perfecting their squat and bench press form/efficiency, tweaking even the most minute detail to promote small yet continuous gains in strength. Since that time I’ve literally had hundreds of people personally express to me either through email or social media the incredible results they’ve achieved by using the squat-stance deadlift as their primary method of pulling. In addition, if you’re a powerlifter or considering competing, at some point you’ll be forced to become accustomed to an Olympic barbell as you obviously can’t use a trap bar apparatus in official competition settings. With the ultra wide stance this technique tends to feel somewhat unnatural particularly when first learning the lift. Each time you train one, you're training the other. To avoid this altogether, you can narrow your stance slightly or you can pivot your feet inwards … However, the squat stance deadlift tends to transfer even more so to improving one’s actual squat strength due to the similar body mechanics. They key is to focus on keeping the arms as straight as possible without letting the biceps get involved. Yes. This plan has your workout laid out for you – no matter the goal. However, squat and bench press numbers have steadily progressed over the years with most records being set well within the last decade. What causes it, how can you prevent it, and what can you do if you already have it? Conventional vs. Sumo Deadlifts. The hold at the bottom position is essentially an eccentric isometric that promotes proprioception, hypertrophy, hip mobility, motor control, and proper squatting mechanics. It works for everyone. View Profile View Forum Posts Nutrition Join Date: Sep 2012 Age: 28 Posts: 178 Rep Power: 125. Answers here. How To Do The Dumbbell Sumo Deadlift . With all this in mind, let’s discuss the optimal stance width for both style of pulling. It should feel as though bar is positioned between the feet and legs rather than in front of them. Unlike the conventional deadlift, which has a sticking point near the top of the movement, and the sumo deadlift, which has a sticking point near the beginning of the pull, the squat-stance deadlift has even tension throughout. Conventional deadlifts are performed with your feet shoulder-width apart, according to Muscle & Strength. KEY POINT #3: Ed Coan used a very similar technique (semi sumo or modified sumo deadlift) with great success. Foot positioning is the basis of the squat-stance deadlift. This will help you find the natural stopping point at the bottom. The squat stance deadlift on the other hand feels extremely natural allowing the lifter to set their hips, spine, and lats very tightly from the beginning to the end of the movement. With this in mind, the grip will be anywhere from roughly 1-2 feet apart. In fact every athlete I’ve shown this deadlift variation to inevitably expresses how natural, strong, and simple the mechanics feel. Snatch grip deadlifts are a worthy addition to any program whether you’re taking on the platform, playing field, or local frat boys. This is also why he switches directions mid-way through the set to target each side equally. 5 Overhead Presses Better Than The Military Press! It’s an increased range of motion Use a position that's anywhere between a normal squat stance (approximately shoulder width), to roughly 20% wider than normal squat stance. If you work on squats through various stances and foot placements, you can bring up weak points that have been holding you back. Activation starts with the feet, so the greater the enervation signal from the foot and ankle complex, the greater the muscle activation, not only in the legs but also throughout the entire body. Treat it just like the other deadlift variations listed in this article however you’ll be pausing at the bottom position in an eccentric isometric (without touching the floor). Roughly 90% of the athletes and lifters I teach the squat-stance deadlift to end up using this method as their go-to deadlift technique. Do this full-body plan every other day. Coan used a deadlift technique very similar to the squat-stance method, essentially turning the movement into a modified sumo or semi-sumo deadlift. However, this typically requires a more bent over torso position as witnessed with the conventional deadlift which unfortunately places greater shear stress on the spine. The 45-degree bent-over torso position does just that. That said, a dented platform or an uneven descent might make this more likely to occur. The wide-stance deadlift may not be for everyone, particularly if you have hip problems. As long as grip strength is sufficient, this shouldn't be an issue. The trend is similar in both raw and geared sanctions. The torso will be bent over to approximately 45 degrees which maximizes the ability to cock the hips back fully at the bottom (hip flexion) while minimizing sheer stress on the spine. In this classic T Nation interview, one of the freakiest, strangest guys in bodybuilding answers some tough questions. On a side note, notice the methodical setup Charlene uses above. KEY POINT #1: The squat-stance deadlift is the most natural, safe, and effective deadlift technique for a majority of lifters. Here's how. Here’s one of my powerlifting and bodybuilding athletes demonstrating it with chains with a total load of approximately 600 lbs at the top position. The 5 Most Worthless Exercises of All Time, Tip: The One Fitness Test You Have to Pass, Tip: Avoid This Pulldown & Pull-Up Mistake, 6 Hamstring Exercises for the Home Lifter, Tip: Build A Bigger Upper Back With This Trick, Tip: Marriage, Weight Gain, and Happiness, The Best Damn Workout Plan For Natural Lifters. Learn more about proper foot and ankle mechanics in my book The Ultimate Foot and Ankle Manual. In reality once the lifter learns how to activate their feet and ankles properly, the relatively straight foot position (0-10 degrees of flare) will actually produce the greatest strength increases. What is gynecomastia? Rather then allowing the feet to passively settle on the floor (a very common by-product of excessive external rotation), keeping the feet relatively straight and pushing the knees out transmits the greatest foot and ankle torque into the floor ultimately maximizing fore production. If your back workout is taxing your arms more than your actual back, you've got a problem. Besides being considered one of the greatest powerlifters of all time, Ed Coan holds one of the most impressive raw max deadlift attempts ever with a 901 pound lift at a 220 pound bodyweight. Execution/cues: Maintaining tall spine, bear weight onto lead leg while bending through hips. The most advanced and effective method for improving deadlift strength and mechanics is performing eccentric isometrics on squat-stance deadlifts. Simply put, unless you’re an aspiring ballerina performer, a relatively straight foot position (0-10 degrees toe flare) is something that should be used on nearly all exercises including the squat stance deadlift (as well as other deadlift or squatting variations) regardless of individual differences in anthropometrics. No, we're not talking about common-sense stuff like the importance of a dark room. 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 the bottom of the pull. Sumo or conventional deadlift – which is better? That’s because it helps to promote the most functional, natural, and athletic body mechanics. Benefits of the Sumo Deadlift Below are three benefits of the sumo deadlift that one can expect when integrating the sumo deadlift into a training program. The weight has to be centered between both of your legs. Posing practice for non-bodybuilders? In addition she methodically sets her spine and deliberately pulls slack out of the bar each and every rep. The benefits of the squat stance deadlift are similar to those associated with the trap bar particularly factors dealing with safety and natural body mechanics. The benefits are great as it will keep you shoulders in a healthier position. This is in large part due to the natural mechanics actually being therapeutic. The sumo and conventional deadlifts are not conducive for using accentuated negatives as the body is not in an ideal position to absorb force during lengthening contractions. Snatch grip deadlifts create a powerful stimulus and offer a multitude of benefits: Limber hips, explosive power, bone-crushing grip, and a massive posterior chain. For those of you with mobility/flexibility issues, or bone skeletal structures not suited for conventional deadlifts; Sumo deadlifts can be the answer. As long as grip strength is sufficient this shouldn’t be an issue. Furthermore, the eccentric isometric allows you to fine-tune your body position and movement mechanics as emphasizing the stretch promotes increased sensory feedback from muscle spindles and other proprioceptive mechanisms. The squat-stance deadlift has no sticking point. Simple! The key is making sure the arms can fit between the legs without running into the knees. The key is to focus on keeping the arms as straight as possible without letting the biceps get involved. The goal is a natural but not excessive range of motion. 09-14-2012, 01:16 PM #1. As a result, the deadlift numbers among powerlifters has more or less plateaued over the last decade with many of the deadlift records from the early '80s and '90s still standing to this day. In fact it can take months for a lifter to determine which variation matches up best with their body type as the technique and targeted muscles for each is unique. More from Starting Strength. Besides being considered one of the greatest powerlifters of all time, Coan holds one of the most impressive raw max deadlift attempts ever with a 901-pound lift at a 220-pound bodyweight. The reason for this is based on simple biomechanical analyses of hip function. This means the feet will be anywhere from 2-3 feet apart when measuring from the outside of the feet. It has incredible transfer – squat to deadlift and deadlift to squat – so each time you train one, you're essentially training the other. Due to the high difficulty of the movement you'll want to start with half your body weight then move up gradually to handling bodyweight on this movement (a 200 lb. Run like a cheetah and squat like a beast... pain-free. Notice its…, My New Favorite Fitness toy is the T2 Iso-Trainer. 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. This ideal position can't be duplicated with either the sumo or conventional pull. Focus on pushing the knees out and keeping the hips pushed back as far as possible while still keeping the chest out. In reality if you don’t have the capability to control the negative/eccentric phase whether it’s that of a deadlift or any other movement you probably have no business using the amount of weight your handling. Show Printable Version; Email this Page… Subscribe to this Thread… Search Thread . Wide stance Deadlift vs Narrow … Use a position that falls anywhere between a normal squat stance (approximately shoulder width), to roughly 20% wider than shoulder width. However, this is often a result of the deadlift mechanics not feeling natural or conducive to their body. 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