The height difference is really negligible, whether you lift more conventional vs. sumo is more a matter of leverage and whether your body is best suited for one as opposed to the other. Conventional bro science says that narrow stance squats result in higher activation of the quadriceps (knee dominance), while a wider stance is primarily a posterior chain movement (hip dominance). When you narrow your stance, the focus is on the quadriceps, and the knee joints experience greater pressure. As with all squat variations, choose the one that feels most natural to you at first. The 330 lb Press: … The sumo stance is performed by approaching the bar and taking a wide stance well outside of the shoulders. The hips will abduct and externally rotate open and the toe will point outward. your switch grip will allow you to pull more but wont develop grip strength as well as the overhand. This thread is archived. "I cannot get to depth" is a good one. More from Starting Strength. share. Although, is this logic in accordance with what the research says? I often get clients coming to me who have been lifting before and want to get their form checked. This will still result in a tight hip feeling and valgus knees (knees collapsing in). One of the last common clues that you are too wide in your squat has to do with your feet. Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. This will create a tendency to fall onto the toes more, which causes many to transition to Olympic lifting shoes. 1) Handcuff hinge: 10 reps in narrow, medium, and wide stances. Somewhere on here is a "calculator" that compares all your different body measurements and tells you if you're better suited for sumo or conventional but I'm on my phone so I can't find it. If you are a squatter whose squat stance is not ultra-wide but wider than a close stance, the hybrid sumo stance might also be for you. 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. Posts: 7,413 Re: Wide Stance vs Narrow Stance (Deadlift) Do you have a body type or anthropometry that prevents you from pulling effectively in a conventional (narrow) stance? In high school football workouts the coaches didn't which one you chose. Squat-Stance Deadlift Execution. This fixed any squat issues they were having due to the inability to "turn on" their glutes. 08-11-2010, 12:40 AM. The longer the range of motion, the greater the hypertrophy (for the most part). These are my general suggestions to identify individuals who tend to be too wide or too narrow when it comes to their squats. Registered. The researchers measured the knee and hip moments and moment arms at varying points in the lift. Location: San Diego CA. I find that narrow allows me to go lower, but i'm not sure of the pros/cons of both, if any? Once the shins are placed firmly against the bar, you will sit back and pull yourself into and under the bar. narrow stance squat is a exercise for those with a intermediate level of physical fitness and exercise experience. Deadlift Stance by Mark Rippetoe | May 12, 2016. The squat-stance deadlift essentially combines the benefits from both the sumo and conventional deadlift while eliminating the inherent weaknesses of each. Key Differences Between a Wide and Narrow Swing. Use both squat stances in your training to maximize leg development and squat strength. level 1. If the answer is yes, do sumo. I think Veronica gave the best advice of the thread. Ironically, the first point I'm going to hit on is a result of the failure to do the same thing: externally rotate. Support StartingStrength.com. Depends on what you consider "wide". This limits the amount of weight you can pull off the floor and in some people can put unnecessary strain on the knee ligaments. Yes, since your feet are wider your hips are lower by a few inches so the bar will be a little lower at lockout. Finally, the ultra wide stance and significant toe flare typically employed on the sumo deadlift can create inflammation in the hips as well as promote dysfunctional and unnatural lower body mechanics. Joined Feb 21 ... i ride with a really wide stance, 23.5-24" (im 5'8") depending on the board and how i have it set up. Or is it simply a preference thing? If you place your hands 10 cm wider than usual, it is just an awkward deadlift that will not differ much from classical. However, it masks the need for it. In a narrow stance, the bar doesn't have to travel as far. Thus, you're solely on the quads. report. best. Wide or Narrow - "Sumo" or "Conventional"? Later, you can adopt a position that targets particular muscular zones. Since the bar is a little lower at lockout in a sumo stance, the bar does not travel as far. Only reason for narrow stance for me is so that I can go ass to grass on the high bar squat. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-11-2010, 04:36 AM Eric Montgomery. New comments cannot be posted and votes cannot be cast. 2) Tempo lateral deadlift 10 per side 3) A turn handoff swing 20 4) U turn handoff swing 20 5) Kickstand A turn handoff swing 10 per side 6) Alternating kickstand A turn handoff swing 20 7) Around the body handoff 20 each direction 8) … Once you are doing it to feed your muscles inside your legs your arms your core where you lift up the wide vs narrow deadlift weight was 235 pounds. 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. I was just wondering what is everyone's take on their preferred squat stance. 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. It can help fix a good morning style squat . Biggest difference between the two stances for me is that wider stance activates my adductors more and I get more sore in my hip flexor. As a result, you may feel yourself sway from front to back easily. Either stance challenges the shit out of my quads. When it comes to proper execution of the squat-stance deadlift, the position and mechanics should feel very simple and natural. You may also experience instability in a wide stance because your base of support (although wide) extends laterally—from side to side, not from front to back. Many times this can be a lack of external rotation, so many people just go wider to "cheat" the movement and structurally open up the hip capsule. By comparison, reaching squat depth with a wide stance requires a lifter to maintain a more vertical shin position than a narrow stance. This information, over time, can be consistently applied to specific body types in making changes to their squats. If not, do conventional. The sumo deadlift is popular with some powerlifters, but not most. hide. Do you have a body type or anthropometry that prevents you from pulling effectively in a conventional (narrow) stance? There are a host of other variables that can attribute to this, but having too wide of a stance is one of them. I say that because of the stance of the feet. 38 comments. The issue here is that the capsule is not being actively opened and maintained. Stay tuned for the next one, which will go over the five basic cues for squatting that I teach verbatim at all of my seminars. 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. So, there you have it. Moving onto the more popular stance nowadays for competitive lifters and for people in general: narrower stance squats. I am going to give some general complaints and visuals to look for. If the answer is yes, do sumo. 8 years ago. Wide grip deadlift is usually called "snatch grip deadlift". I was wondering if anyone had any input on this topic. How wide apart they are depends on your height, but they will be much farther apart than shoulder width. 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. It is a much more technical set-up than the conventional stance, but one that is not hard to learn. 4. JavaScript seems to be disabled in your browser. Source: Paoli, A., Marcolin, G., & Petrone, N. (2009). 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. One of the biggest problems that many golfers have is an inability to generate and maintain sufficient width in their backswings. You must have JavaScript enabled in your browser to utilize the functionality of this website. Your Stance Is Too Wide. View Full Version : Wide Stance vs Narrow Stance (Deadlift) Dane Peagler. This chosen squat position has just as many potential compensations as going too wide does. If you or your training partner falls onto the inside of the foot, this is a potential flag that he or she is too wide. Member Profile: Join Date: Feb 2009. Free Shipping with a $49.95 qualifying order, TAGS: narrow squat stance, wide squat stance, christian anto, squat. He used to position his feet extremely close and perform the movement for a variety of reasons, one of them being quad hypertrophy. 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. August 21, 2018 by Tamara Pridgett. The wide-stance deadlift works a number of major muscle groups. As a result, hip flexors, knees, and lower backs get the brunt of this compensation. The conventional deadlift has a greater range of knee extension and involves the spinal erectors to a greater degree than the sumo style deadlift. You will see his or her lower back shift into rounding, allowing the pelvis—which is also the structure in which the hip capsule sits—to rotate around the head of the femur instead of the femur rotating to create space in the hip capsule. 88% Upvoted. One huge mistake is when people try to deadlift too wide on the sumo. 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