This makes the conventional deadlift tougher on our back muscles, especially our spinal erectors. ... the greatest pressing strength from the legs while eliminating hip irritation produced from using an excessively wide stance. Normal stance being just over shoulder width apart. Wide-stance squats are achieved with a posterior tracking of the hips, which leads to greater hip extension to return the bar to the original position. ... Brian Shaw has a wide conventional deadlift stance and KK has a standard stance both beasts, both big as fuk find what works for … Stance that .10 inch isn't going to matter. If he is more powerful with a wider than normal conv. Use a position that's anywhere between a normal squat stance (approximately shoulder width), to roughly 20% wider than normal squat stance. Wide squats have been shown to produce greater abduction and adduction, with greater internal and external rotation of the femur during the lift than narrow squats. The sumo deadlift, for example, requires a wider stance but follows a similar movement pattern. Person 2 will almost certainly need to deadlift conventional (especially if they have deep hip sockets), and they’ll probably squat with a pretty narrow stance as well. In the conventional deadlift our shins are pretty vertical. Like the standard deadlift, this exercise engages all the major muscle groups . The Sumo Deadlift is when your hands are on the inside of your legs at the bottom of the lift, and one typically uses a very wide stance. personally i like normal the most, not sure on the differences that the exercises i heard sumo (wide stance) you can lift heavier, but not 100% sure. Semi-sumo deadlift and sumo deadlift variations. i would just stick with normal … Image 1 shows what a “normal” angle of inclination looks like. As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell, in contrast to the narrower stance used in the conventional deadlift. We are going to skip the hips for now and come back to them later on. The number one reason for people adopting a wide deadlift stance is mobility. It’s particularly effective for the quads and glutes, but it also targets the adductors, hamstrings, traps, erector spinae, and core muscles. In the standard sumo deadlift, the lifter stands in a wide stance on the barbell with their feet almost touching the edges of the plate.However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. Thoughts, Opinions and advise is welcome! The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. The conventional deadlift, which is the most popular option, is characterized by a narrow foot stance with the hands placed just outside of the knees. Image 2 shows a coxa vara hip, and image 3 shows a coxa valga hips. Once the shins are placed firmly against the bar, you will sit back and pull yourself into and under the bar. Also if your knees tend to collapse inwards when pulling heavy weights, a wide stance puts more pressure on the knee ligaments. This stance width is great for Julia: Deadlift stance and mobility. The Sumo Deadlift tends to test the strength of your legs more and tends to be better suited to those flexible enough to do it well. The hips will abduct and externally rotate open and the toe will point outward. Conventional vs. Sumo Deadlifts Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. This causes the conventional deadlift to have a more horizontal trunk angle during the setup than the other forms of the deadlift. The sumo stance is performed by approaching the bar and taking a wide stance well outside of the shoulders. 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