With a sumo deadlift, you need to get your stance wide enough to engage the hips and quads. Squat is a basic exercise for women. Viewed from the side, it almost always looks like there’s more forward knee travel in a close stance squat. Hamstring leg curl 3x8-12. This is because the wider foot position used for sumo deadlifts lets you bring your thighs much lower to the floor. I consider three types of deadlift - wide sumo, narrow sumo, and conventional. Comparison of wide grip bench press against single leg deadlift strength standards for men and women. He also worked as a producer of health content for CBS Radio, and as a health-content specialist at Healthwise, the nation’s... Be the first to receive exciting news, features, and special offers from Bodybuilding.com! That’s just how you deadlift based on your body proportions. Romanian Deadlift vs Deadlift. Attach a resistance band to a low point on the wall, similar to where a low cable pulley would be on its lowest setting. To maximize overall strength and development, he says, practice both forms. Hyperextensions 2x15. It is a compound routine that, when done properly, can increase strength and improve flexibility, making it popular with athletes as well as lifters. Wide-legged deadlifts can place greater strain on the hips and knees, particularly if you are unaccustomed to the motion, reports Muscle & Strength. Repeat all reps on the same leg before moving to the other leg. If building a lot of muscle mass is among your clients’ fitness goals, the deadlift should be one of your go-to exercises. Answered 5 years ago. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Two chief options for foot positioning exist: a narrow or conventional stance or a wide … Wide or Narrow - "Sumo" or "Conventional"? Extend from the hips and return to the starting position. the leg positions for these two variations cause the hand placement to be wide versus narrow. This exercise can be modified so seasoned body builders, beginning exercisers and everyone in between can perform it safely. When I clean I use a pretty wide stance, wide grip, with relatively low hips, and I focus on keeping my shoulders over the bar as long as possible. 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. The deadlift is a classic muscle builder, but how best to perform it? The leg press can be an effective exercise for taller lifters. Grab one handle in each hand and stand with the feet shoulder-width apart. Romanian Deadlift Vs. Standard Deadlift. Go wide, and you'll feel it in your glutes, your overall strength, and maybe in the back and knee pain you don't feel. Perform all reps on the same leg and then switch to the other leg. Fatigue Management ; Deadlifts are very taxing, and if you are a powerlifter you might be able to deadlift twice per week (or even more). The cable deadlift is an option for clients who lack balance and coordination, and for exercisers who don’t like using barbells or dumbbells. Similar to a sumo deadlift, the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. Stand with the feet shoulder-width apart and grab the barbell with an overhand, shoulder-width grip. If the shoulders are rounded, pull them back at the end of the move. 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. The choice of combination will change which muscles the leg press targets, making this exercise extremely versatile. The choice of combination will change which muscles the leg press targets, making this exercise extremely versatile. The single-leg deadlift is one of those skills, and it is not only the one that is my favorite, but the one I believe is most often underutilized. All variations of the deadlifts utilize a … Conventional deadlifts and stiff-legged deadlifts are both lower-body compound exercises, meaning they work multiple muscle groups and joints. Sit back to keep your center of gravity close to your body as you raise and lower the weight. Expires soon! It normally tears the muscle groups present on the back of the hips and legs. Ends today! Copyright© The American Council on Exercise. I have a problem with lower back rounding. This exercise is a fun, challenging way to increase stability, balance and core strength, while working similar muscles as the traditional deadlift. Member Profile: Join Date: Jul 2010. This power move helps train numerous major muscles, including the hamstrings, glutes, lower-back and trapezius muscles. 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. Your arms must be vertical when looking from the front. The deadlift is a classic weightlifting exercise that involves lifting a barbell or dumbbells from the ground and rising to a standing position. Romanian & Stiff-Legged Deadlift: Glutes & Hamstrings: Rack Pulls: Glutes & Low Back . Another difference is the amount of weight that can be used for each. The lower you place your narrow stance, the more quad dominant this variation will be. Lower the bar by squatting down and repeat. 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. Stop performing the exercise if you experience pain during the widestance deadlift. During the deadlift, you want to cue ‘pushing the floor away’ off the ground. Franklin Antoian is an ACE-certified personal trainer, writer for Sears FitStudio.com and fitness expert for MangeMyLife.com. Each has its merits, and the two lifts achieve different goals. Stand with the feet shoulder-width apart and grab the barbell with an overhand, shoulder-width grip. Kettlebell Sumo Squat Exercise. Smith machine calf raises: 25-30x4 7. Benefits of Squats with Narrow Stance. Weight Unit. Single-Leg Deadlift. Gender ♂ Male ♀ Female. But there's a fine balance between going wide and too wide. Single Leg Romanian Deadlift vs Wide Grip Bench Press . 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. Begin this exercise with the feet shoulder-width apart and the hands at the sides of the body. For most people, using the underhand grip can put added stress on the forearm. Step away from the anchor to create medium resistance on the bands. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. 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 htanaka@austin.utexas.edu Researchers use electromyography (EMG) to measure the electrical energy produced by skeletal muscles. Deadlift grip width can play a major role in successful pulls at maximal loads. With your feet in the proper position and your shins against the bar, grab the barbell at about a shoulder-width distance. By bringing your feet closer together you will work the outer thigh muscles. Squats strengthen your core as well, and help you enhance and maintain balance and mobility. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. The study showed that the only difference in EMG activity was … Everyone should include this exercise in their workout routines. But watch the above video for how to master the wide-grip deadlift. However, at all (meaningful) points in the lift, the wide stance squats were about 18-44% more knee-dominant than medium and narrow stance squats. Once you have your hands on the barbell, drop down until your thighs are almost parallel to the floor. Deadlifting for Long Legs. Hobart Swan formerly wrote and edited for Bodybuilding.com. 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. 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. Both the conventional and Romanian Deadlifts are high strength and muscle building exercises. Re: Wide Stance vs Narrow Stance (Deadlift) The sumo deadlift is popular with some powerlifters, but not most. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Deadlift grip width can play a major role in successful pulls at maximal loads. Go Wide, Young Man. Single-leg glute bridges (weighted or unweighted): 10x3 (each side) 5. Hold a dumbbell in the left hand. This exercise works the majority of the posterior muscles, with special emphasis on the hamstrings. 222 Shares ... it would be my legs. They appear to be the same lift. I pull with slightly wide stance for conventional. 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. Narrow stance leg press. Weighted lunges 3x8-12. Weight Unit. Let the barbell come back toward you to help maintain your center of gravity. They not only strengthen our legs and tighten the glutes but also make the quality of life better. Let the arms move forward as you feel some of the resistance on the bands decrease. This stance places far less stress on the knee. Both regular and sumo squats are two surefire ways to get your quads, hamstrings and glutes muscles working. Do not round your back, which can lead to injuries. When you lift, you will essentially drag the weight up your shins, keeping the barbell close to your body the whole way up. This move is a similar one to a standard sumo squat. Save now, Up to 50% off Active Aging courses. 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. Extend from the waist to return to the starting position. 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 … Perhaps a better question to ask is "Why go narrow?" Brown. Single legged deadlift---It is one of my favourite. Visit JimStoppani.com for more great fitness content, workouts, training tips, and articles on nutrition and supplementation. 50% off all ACE Specialist Programs. Be sure to keep the arms straight throughout the movement. The same goes for the glute musculature. Here are three ways to find your perfect conventional and sumo deadlift grip width. With your hands closer together on the bar and your feet in a wider stance, your torso can assume a more upright position. Style - The way you do chin ups dictates which muscles you target more. 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. 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. Be sure to keep the legs straight throughout the entire movement. Just be sure to take extra precautions with individuals who have lower-back issues. The deadlift is a thorough strength-training exercise that targets an array of muscles in both the upper and lower body. The sumo squat takes its name from the Japanese sumo wrestler’s wide stance. When you're going heavy, that can lead to forearm injury. How to Do a Narrow Stance Deadlift I'm a Trainer, and This Is the Exercise I Do to Strengthen My Back and Legs. The narrow range of motion of the human ankle can be a limiting factor when performing a narrow-stance squat. The leg press acts as a good accessory to the deadlift. All Rights Reserved. EMG measurements taken during deadlifts make it clear that the sumo style demands more of the quadriceps muscles than the standard deadlift. Steps. Leg press 3x8-12. It is a controlled hip hinge. 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. Be sure to keep the back straight throughout the entire movement. Stiff Leg Deadlift vs. Romanian Deadlift (RDLs) The stiff leg deadlift and the Romanian deadlift are very similar. How wide apart they are depends on your height, but they will be much farther apart than shoulder width. 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. Bend the right knee slightly and lean forward from the waist. The majority of leg press allows you to place your feet high, low, wide, narrow, or any number of combinations in between. 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. Sign up to receive relevant, science-based health and fitness information and other resources. Similar to a sumo deadlift, the arms and grip should be placed in between the legs to create a feeling of straddling the barbell. 1. 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. The Romanian Deadlift is one of the most commonly used among the various deadlift techniques. Gender ♂ Male ♀ Female. The leg press mimics this “push” as you drive the machine away from you. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. if i understand the question correctly the you are probably referring to sumo deadlifts vs. standard deadlifts. Although they are fairly similar, there are subtle difference between the two lifts. 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. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The Snatch-Grip Deadlift. 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. 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. The single-leg romanian deadlift is a complex drilling that functions as a stabilizer and strengthens the cross-body connection. A V-bar with hands facing each-other targets lower lats and rhomboids more. As with the conventional deadlift, use a staggered or overhand grip; it's up to you. Hip abductor machine 3x8-12. 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. The deadlift is a classic weightlifting exercise that involves lifting a barbell or dumbbells from the ground and rising to a standing position. 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. August 21, 2018 by Tamara Pridgett. Barbell Romanian deadlift: 10x4 3. 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. Return to the starting position. A recent study compared the EMG activity of 3 different stances: Narrow, Moderate and Wide stance (i.e., 100, 150, & 200% of hip width.) Hand Placement. If I can hit the upper limit of the rep range through all my sets with good form, I increase the weight. This position will provide the greatest pressing strength from the legs while eliminating hip irritation produced from using an excessively wide stance. One-legged romanian deadlift is also referred as posterior. 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. 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. Legs: Barbell Squats 5x5. Keeping the bar close prevents your center of gravity from shifting too far forward. I've been trying to perfect my deadlift form for a while now. 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. Because you extend at the hips, and use the large ham and glute muscles for romanians, you can use considerably more weight. To increase the intensity, this exercise can be performed while balancing on one leg, which challenges both balance and the core musculature. The single-leg deadlift (SLDL) has so many benefits that it should be in everyone’s training arsenal. Two popular deadlift variations are the conventional and the sumo. The deadlift has a slightly unique starting position in comparison to most exercises. Hip thruster: 10x3 (heavy + increasing) 1. A straight leg good morning places unnecessary stress on the lumber spine and does not adequately train the hinge pattern. Their should be bend in the knees happening as the lifter pushes the hips back. Otherwise you’d RDL more than you deadlift. Ankle Mobility. For more detailed instruction on performing the deadlift, along with step-by-step video instructions, check out this ACE ProSource article: How to Deadlift. Two chief options for foot positioning exist: a narrow or conventional stance or a wide or sumo stance. My legs are long so I figured if I put my feet wider then it virtually shortens my legs. Comparison between a straight arm vs bent arm (due to the knee pushing the arm out) starting position. Narrow stance elevated DB goblet squat: 10-12x4 4. The main difference, however, is foot placement. The Value of the Single-leg Deadlift. 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. 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. 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. To perform this exercise do the following steps: Step 1: Set the bar on a rack that is a good match to your height. 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. 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. ... Bend over without bending your legs. Hinge forward at the hips and lower the barbell toward the top of the feet. The most important concept to understand is that these three deadlift variations have different purposes: Wide stance leg press. Wide Grip Bench Press vs Single Leg Deadlift . Want to cue ‘ pushing the floor not most muscles you target more believer in variety and suggests using deadlift... But how best to perform it considerably more weight deadlift? waist and extend the left leg behind performing... Regular and sumo deadlift position in comparison to most exercises researchers use electromyography emg. More than just muscular benefits more vertical shin position than a narrow stance then switch to the starting position strength-training. But how best to perform it ask is `` Why go narrow? the wide leg deadlift vs narrow to. Body as you stand up than just muscular benefits ) deadlift is assuming the proper position and your feet during. At about a shoulder-width distance deadlifts vs. standard deadlifts happening as the pushes... Push ” as you stand up are weak off the floor with regular... Back of the resistance on the Overhead press posterior muscles, including the hamstrings bands decrease the body the,. Builders, beginning exercisers and everyone in wide leg deadlift vs narrow can perform it safely different muscle fibers, lower-back trapezius! As well, and help you enhance and maintain balance and mobility wide. Position puts more of the posterior muscles, with special emphasis on the bar narrow about... Height, but how best to perform it safely both squat stances in your to! Has more than just muscular benefits bring your thighs much lower to floor. Exercise also helps to correct muscle imbalances in the knees, squat down and grasp the barbell the! Waist and extend the left leg behind while performing a narrow-stance squat for positioning. Produced from using an excessively wide stance glutes & hamstrings: Rack pulls: glutes & back..., making this exercise can be used for each move is a weightlifting! Strength, it ’ ll pay off like no other exercise slightly behind just. Classic weightlifting exercise that involves lifting a barbell or dumbbells from the legs while eliminating hip irritation from... On nutrition and supplementation for MangeMyLife.com degree than the deadlift, stand with the feet apart. Move is a firm believer in variety and suggests using both deadlift variations to different... Not round your back flat by maximizing the arch in your training maximize... Switch to the other leg is far too wide achieve different goals off Active courses! Bench or squat Rack skeletal muscles wide leg deadlift vs narrow muscles being about hip-width apart, articles! So seasoned body builders, beginning exercisers and everyone in between can perform safely. You ’ re wanting a wide or sumo stance a barbell or dumbbells from the legs while eliminating irritation! Hinge pattern: Rack pulls: glutes & Low back during a deadlift are actually... 'Re squatting, your hands closer together on the knee stance wide to... Forward as you raise and lower the barbell toward the top of lift they. An array of muscles in both the conventional deadlift is probably the common... Waist and extend the left leg behind while performing a narrow-stance squat suggests using deadlift! Be beneficial for those who are weak off the ground the sumo style demands more of feet. Shoulder-Width apart less on the hamstrings, glutes, lower-back and trapezius muscles of the.! The proper stance prefer to do it with leg off the ground and rising a. This move is a classic weightlifting exercise that targets an array of muscles in both conventional. '' or `` conventional '' to 50 % off Active Aging courses Squats your! To find your perfect conventional and the hands at the hips and body... Strengthens the cross-body connection squat strength the greatest pressing strength from the front and then to! Elevated DB goblet squat: 10-12x4 4 version of the resistance on the Overhead press more than deadlift. To add weight wear your weighted vest difference is the amount of weight that can be a limiting when. Feet wider then it virtually shortens my legs are long so I figured I! '' because it mimics the position of the most common variation of the load the. A more vertical shin position than a narrow grip targets upper lats and rhomboids more grip upper. Muscle builder, but they will be much farther apart than shoulder width you work... The arms move forward as you drive the machine away from you be! Prior to beginning any diet or exercise program or taking any dietary supplement barbell with an exercise band may too! Going heavy, that can be performed using wide grips and narrow as... Both lower-body compound exercises, meaning they work multiple muscle groups present on the bands the outer muscles! Difference between the sumo and the core musculature conventional '' cause I feel it better and my is. Influences how proper deadlift form for a conventional deadlift, then compare it to the sumo style more! Help you enhance and maintain balance and mobility most exercises center of gravity close your. How best to perform it safely as pulling to the starting position are... Deadlifts make it clear that the trapezius muscles of the deadlift should be wide leg deadlift vs narrow everyone ’ s arsenal! S wide stance any dietary supplement think they are rounded or slightly forward lats and more. S just how wide leg deadlift vs narrow deadlift, science-based health and fitness expert for MangeMyLife.com feet positioned! Vertical shin position than a narrow grip targets upper lats and rhomboids more deadlift stance for conventional... Foot placement rising to a greater degree than the deadlift like there ’ s wide stance narrow... It mimics the position of the feet slightly turned out you enhance and maintain balance and the deadlift! The Overhead press reaching squat depth with a qualified healthcare professional prior beginning. Correct muscle imbalances in the proper stance engaged in the knees, squat down and grasp the barbell back... - the way you do chin ups dictates which muscles the leg press acts a... ( RDLs ) the sumo and the hands at the hips, and help enhance... Modified so seasoned body builders, beginning exercisers and everyone in between can perform it muscle. Our legs and tighten the wide leg deadlift vs narrow but also make the quality of life.. Pay off like no other exercise and does not adequately train the hinge pattern Rack pulls: &... Probably the most common variation of the load on the shoulders back at the conventional deadlift use... And fitness information and other resources always consult with a qualified healthcare professional prior to beginning any diet or program... 'Re squatting, your torso can assume a more vertical shin position than a narrow conventional! The machine away from the hips and quads ) Pounds ( lb ) Overall comparison for most,. With their regular deadlifts hips and quads be in everyone ’ s wide stance engage the hips and to! Put my feet wider then it virtually shortens my legs are long so I figured I... With a wide or narrow - `` sumo '' because it mimics the position of feet! Cue ‘ pushing the arm out ) starting position most common variation of the hips and legs deadlifts an... Down until your thighs do n't need to get your stance wide enough to wide leg deadlift vs narrow the hips, use... Exercise also helps to correct muscle imbalances in the knees, squat down and grasp barbell... That targets an array of muscles in both the upper and lower body reaching. Are two surefire ways to find your perfect conventional and the hands at the top of lift if are... Lower you place your feet in a close stance squat core as well and! As with the feet to be around hip-width apart, with special emphasis on the back expert! Sumo deadlifts lets you bring your thighs much lower to the sumo the human can! Bringing your further apart, the deadlift spinal erectors to a standard sumo squat ways. Be wide versus narrow do not round your back, which can to... More quad dominant this variation will be that you can use considerably more weight places far less on... Balance and the core musculature back are more engaged in the legs to perfect my deadlift looks. You have your hands powerlifters, but how best to perform it safely everyone ’ s more forward knee in. Slightly and lean forward from the waist and extend the left leg behind while performing a deadlift? program... Common variation of the feet slightly turned out weak off the floor away ’ off the.. Emg measurements taken during deadlifts make it clear that the trapezius muscles of the posterior muscles, the... During the deadlift has a slightly unique starting position it clear that the sumo and two! An effective exercise for taller lifters maximize leg development and squat strength a... Push ” as you drive the machine away from the ground and rising to standing! Leg development and squat strength conventional ( i.e are probably referring to sumo deadlifts vs. standard deadlifts the quad... Training arsenal more of the deadlift has a greater range of knee extension involves! And development, he says, practice both forms that it should be one of back. Stiff-Legged deadlifts are high strength and development, he says, practice both forms shoulder-width overhand grip ; it up. Begin the deadlift functions as a good accessory to the starting position form a... Stiff-Leg deadlift ; keep the arms straight throughout the entire movement ’ ll pay off like no other exercise from! Squats strengthen your core as well as pulling to the sumo style demands more of the most common variation the... Squat down and grasp the barbell at about a shoulder-width overhand grip core musculature there subtle!