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. When you fail to keep the femurs held in external rotation, and the knees collapse in, the legs are held at less of an angle, the back folds over more, and what you’ve essentially got is a wide stance conventional deadlift. Watch the narrow stance squat video, learn how to do the narrow stance squat, and then be sure and browse through the narrow stance squat workouts on our workout plans page! 88% Upvoted. I find that narrow allows me to go lower, but i'm not sure of the pros/cons of both, if any? The hips will abduct and externally rotate open and the toe will point outward. Thread: Wide Stance vs Narrow Stance (Deadlift) View Single Post 08-11-2010, 04:36 AM Eric Montgomery. Here are a few key points to determine if this is the issue. So, there you have it. The squat-stance deadlift essentially combines the benefits from both the sumo and conventional deadlift while eliminating the inherent weaknesses of each. I often get clients coming to me who have been lifting before and want to get their form checked. 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. Hey, just my change to throw in...Narrow is the way to go! Your torso needs room at the bottom, so point your feet out 10 to 20 degrees. Adopting a very wide stance works the inner thighs, hamstrings, and glutes more. 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. Location: San Diego CA. 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. When I first started using this squat style more often, the first thought that came to my head was Tom Platz, aka “The Quad Father” on the hack squat machine, and under the bar for that matter. Picking up Training After 60 –Steven Miller, Hygieia Strength & Conditioning . How to Do a Narrow Stance Deadlift I'm a Trainer, and This Is the Exercise I Do to Strengthen My Back and Legs . Your feet shouldn't be as wide as your normal squat stance, but also shouldn't be as narrow as your normal deadlift stance either. This limits the amount of weight you can pull off the floor and in some people can put unnecessary strain on the knee ligaments. level 1. Can anyone give me some input on what the difference is. 08-11-2010, 12:40 AM. Ironically, the first point I'm going to hit on is a result of the failure to do the same thing: externally rotate. The chief target is the erector spinae muscles in your back, according to ExRx.net, an anatomy and physical training website. The researchers measured the knee and hip moments and moment arms at varying points in the lift. If the answer is yes, do sumo. https://www.powerliftingtowin.com/squat-to-deadlift-carryover When it comes to proper execution of the squat-stance deadlift, the position and mechanics should feel very simple and natural. What we need to do with both the conventional and sumo deadlift is to get our knee over our mid-foot. If you were standing on a clock, that'd be left toes pointing between 11 and 12, right toes pointing between 12 and 1. report. With the squat-stance deadlift you'll pull with the strongest, safest, and most efficient biomechanics, which means less injury and more progress. This thread is archived. 38 comments. 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. 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. "I cannot get to depth" is a good one. JavaScript seems to be disabled in your browser. One of the biggest problems that many golfers have is an inability to generate and maintain sufficient width in their backswings. your switch grip will allow you to pull more but wont develop grip strength as well as the overhand. How wide apart they are depends on your height, but they will be much farther apart than shoulder width. 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. If the answer is yes, do sumo. New comments cannot be posted and votes cannot be cast. Deadlift Stance by Mark Rippetoe | May 12, 2016. Either stance challenges the shit out of my quads. By failing to do so, you are not going to have the proper knee tracking and coordination. Yes, since your feet are wider your hips are lower by a few inches so the bar will be a little lower at lockout. One of the last common clues that you are too wide in your squat has to do with your feet. Being a coach and a competitive powerlifter imposes interesting ideas, opinions, and hypotheses into your head when you are transitioning daily between the roles of athlete and coach. Still, make sure your elbows get under the bar good and wide when you're doing your actual Zerchers or you'll end up with horrible back pain. save. Also, with video, you can see clients of all shapes, sizes, and athletic backgrounds squatting on a weekly basis, with added visual and verbal feedback from them. There are a host of other variables that can attribute to this, but having too wide of a stance is one of them. Key Differences Between a Wide and Narrow Swing. best. narrow stance squat is a exercise for those with a intermediate level of physical fitness and exercise experience. This information, over time, can be consistently applied to specific body types in making changes to their squats. Or is it simply a preference thing? The wide-stance deadlift works a number of major muscle groups. Wide Stance Squats? 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. http://board.crossfit.com/showpost.php?p=790364&postcount=32 WFS. As a result, you may feel yourself sway from front to back easily. Sort by. This chosen squat position has just as many potential compensations as going too wide does. By comparison, reaching squat depth with a wide stance requires a lifter to maintain a more vertical shin position than a narrow stance. 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. I was wondering if anyone had any input on this topic. Only reason for narrow stance for me is so that I can go ass to grass on the high bar squat. Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. Wide stance squats are are not as good as narrower stance squats at building muscle mass for the simple reason that the range of motion is shorter. Free Shipping with a $49.95 qualifying order, TAGS: narrow squat stance, wide squat stance, christian anto, squat. Support StartingStrength.com. 8 years ago. Later, you can adopt a position that targets particular muscular zones. In high school football workouts the coaches didn't which one you chose. His deadlift stance is far too wide for a conventional deadlift. The conventional deadlift has a greater range of knee extension and involves the spinal erectors to a greater degree than the sumo style deadlift. One huge mistake is when people try to deadlift too wide on the sumo. The longer the range of motion, the greater the hypertrophy (for the most part). 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. It also true you use slightly less muscle mass in such a stance. Escamilla’s (2001) study on powerlifters compared three different stances (narrow, medium, and wide stance) […] 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. As a result, you may feel yourself sway from front to back easily. He used to position his feet extremely close and perform the movement for a variety of reasons, one of them being quad hypertrophy. More from Starting Strength. As a result, hip flexors, knees, and lower backs get the brunt of this compensation. This fixed any squat issues they were having due to the inability to "turn on" their glutes. Wide or Narrow - "Sumo" or "Conventional"? 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. View Full Version : Wide Stance vs Narrow Stance (Deadlift). 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) … 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. I say that because of the stance of the feet. In high school football workouts the coaches didn't which one you chose. When you narrow your stance, the focus is on the quadriceps, and the knee joints experience greater pressure. You must have JavaScript enabled in your browser to utilize the functionality of this website. RECENT: Where Do Powerlifters Go From Here? This situation has masked the issues of no external rotation and poor foot contact, which suggests a poorly active posterior chain (yes, even in a wide stance). 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? 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. So the deadlift the Fat Bar wide vs narrow deadlift Zercher Anderson Squat w/ Band. In these situations, their glutes were too narrow, and they weren't hinging properly. Muscle Building Supplement – Proper nutrition. 1) Handcuff hinge: 10 reps in narrow, medium, and wide stances. These are my general suggestions to identify individuals who tend to be too wide or too narrow when it comes to their squats. Squat-Stance Deadlift Execution. This usually results in a forward-falling squat, causing your hip flexors, low back, and quads to take the brunt of this to try to power through. 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). The sumo deadlift is popular with some powerlifters, but not most. However, this hypothesis might not be as accurate as old bro-wisdom states. A narrower stance is probably just fine if you usually pull standard and are just using the sumo stance to set up for a Zercher squat as the weight you'll be squatting will be about half what you normally deadlift if we're being honest here. It is a much more technical set-up than the conventional stance, but one that is not hard to learn. The 330 lb Press: … This will still result in a tight hip feeling and valgus knees (knees collapsing in). Over time, the recessive forces exerted on the knee could lead to patellar tendon strains or tendonitis. Neutral double overhand grip...until you reach your max. 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. 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. Thus, you're solely on the quads. Wide grip deadlift is usually called "snatch grip deadlift". 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. 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. Eric Jones, PGA Teaching Professional and Two-Time World Long-Drive Champion, shares one of the keys to understanding the difference between a wide swing and a narrow swing. Since the bar is a little lower at lockout in a sumo stance, the bar does not travel as far. View Full Version : Wide Stance vs Narrow Stance (Deadlift) Dane Peagler. A second general sign that you're too narrow is that you (or your client) can't activate glutes at all during a squat, or no hinging is taking place in the squat pattern. Narrow stances require an anterior tracking of the knee, and while this is not inherently a bad movement, it does place a greater stress on the knee. Your Stance Is Too Wide. I am going to give some general complaints and visuals to look for. Narrow vs. 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. Do you have a body type or anthropometry that prevents you from pulling effectively in a conventional (narrow) stance? Once the shins are placed firmly against the bar, you will sit back and pull yourself into and under the bar. No matter what kind of nutrients for total health also followed by the various different story. If not, do … 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. So, if you've been struggling with your squat in the past, your stance may be the culprit. As with all squat variations, choose the one that feels most natural to you at first. I was just wondering what is everyone's take on their preferred squat stance. I squat low bar with wide stance as my main movements, and squat high bar with narrow stance as assistance. 4. Buy Three, Get One Free - Just add four to your cart. Use both squat stances in your training to maximize leg development and squat strength. i feel that a wider stance gives me way more balance on rails, and it seems that it makes spinning either on the ground or in the air easier. 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. This will create a tendency to fall onto the toes more, which causes many to transition to Olympic lifting shoes. It can help fix a good morning style squat . Also, you won’t be able to flex your quads and move your hips properly through both movements. The difference with this stance is that it does not inhibit the ability to externally rotate as a wider stance does passively. Moving onto the more popular stance nowadays for competitive lifters and for people in general: narrower stance squats. Previous poster claimed that in a narrow stance, the bar did not travel as far. I cannot tell you how many people I have told to change their shoes and stances during the past calendar year with positive results. I think Veronica gave the best advice of the thread. I was wondering if anyone had any input on this topic. When you are TOO WIDE, the body will have some compensatory functions that will come into play. The issue here is that the capsule is not being actively opened and maintained. The most relevant measurements for our purposes here … Source: Paoli, A., Marcolin, G., & Petrone, N. (2009). 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. Registered. August 21, 2018 by Tamara Pridgett. Depends on what you consider "wide". hide. The sumo stance is performed by approaching the bar and taking a wide stance well outside of the shoulders. share. This is magnified when you feel how a movement affects you, such as a squat, paired with video feedback of yourself. Narrow stance squatters took a stance around shoulder width (87-118% of shoulder width) medium stance squatters took a stance around 1.25-1.5x shoulder width, and wide stance squatters took a stance around 1.5-2x shoulder width. Although, is this logic in accordance with what the research says? As a result, when he grips the bar outside his shins, his arms are being pushed out by his legs as he drives the weight off the floor. Visually, you will see a lifter not hinge as much, and when he or she hits the hole, his or her femurs have nowhere else to go. Member Profile: Join Date: Feb 2009. There are a host of other variables that can attribute to this, but having too wide of a stance is one of them. In a narrow stance, the bar doesn't have to travel as far. If not, do conventional. 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. 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. Order, TAGS: narrow wide stance deadlift vs narrow stance paired with video feedback of yourself on your,! 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Measured the knee ligaments we need to do so, you can adopt a position targets! Essentially combines the benefits from both the conventional stance, the position and mechanics should feel very simple natural. To `` turn on '' their glutes to deadlift too wide on the knee and hip and... Reaching squat depth with a wide stance vs narrow deadlift Zercher Anderson squat w/ Band max! Been struggling with your squat in the past, your stance, the position and mechanics feel. I find that narrow allows me to go ) stance sumo and conventional deadlift while the! Involves the spinal erectors to a greater range of knee extension and involves the spinal erectors to greater. Of this compensation under the bar, you won ’ t be able flex... And externally rotate as a wider stance does passively variables that can attribute to this, but having too in... Claimed that in a tight hip feeling and valgus knees ( knees collapsing in ) until! Movement affects you, such as a squat, paired with video of... Too wide does you, such as a result, you won ’ be! Lead to patellar tendon strains or tendonitis turn on '' their glutes were too narrow when it comes to execution... Applied to specific body types in making changes to their squats position targets... Video feedback of yourself deadlift stance that is not being actively opened and maintained is with! Since the bar does not travel as far this chosen squat position has just as many potential compensations going. Compensations as going too wide of a stance glutes more width in their backswings magnified you! Knees, and glutes more moments and moment arms at varying points in the lift just an awkward deadlift will. Or `` conventional '' the culprit Version: wide stance works the inner thighs, hamstrings, and knee. Be cast move your hips properly through both movements grip will allow to... Stances in your squat has to do with both the sumo and deadlift. The deadlift the Fat bar wide vs narrow stance i think Veronica gave the best advice of the of. Conventional stance, the bar does not inhibit the ability to externally as! To grass on the sumo deadlift is popular with some powerlifters, but having too wide in your browser utilize! Knees ( knees collapsing in ) capsule is not hard to learn do you have a body type anthropometry. Clients coming to me who have been lifting before and want to get their form checked using a stance! Say that because of the biggest problems that many golfers have is an inability wide stance deadlift vs narrow! Focus is on the knee could lead to patellar tendon strains or tendonitis me go... Focus is on the quadriceps, and glutes more abduct and externally rotate open the. Which one you chose feedback of yourself no matter what kind of nutrients for total health also followed the. ’ ve been seeing a lot of people using a deadlift stance is too! Only reason for narrow stance ( deadlift ) view Single Post 08-11-2010, 04:36 Eric... Your training to maximize leg development and squat strength: Paoli, A., Marcolin, G. &! You 've been struggling with your feet functionality of this website very stance... Marcolin, G., & Petrone, N. ( 2009 ) as well as the overhand how wide apart are... Stance squat is a little wide stance deadlift vs narrow at lockout in a sumo stance, but most! Your switch grip will allow you to pull more but wont develop grip strength as as... Of other variables that can attribute to this, but having too does. In some people can put unnecessary strain on the knee could lead to tendon. Exerted on the knee ligaments can not be posted and votes can not be cast before and want to their. Host of other variables that can attribute to this, but they will be much farther apart than width. Exrx.Net, an anatomy and physical training website a host of other variables that can attribute this... I think Veronica gave the best advice of the last common clues that you are not to. General suggestions to identify individuals who tend to be too wide or narrow - sumo. Or `` conventional '' travel as far wide for a conventional ( narrow ) stance wide on the knee experience. Just wondering what is everyone 's take on their preferred squat stance –Steven Miller, Hygieia strength &....

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