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) … I often get clients coming to me who have been lifting before and want to get their form checked. The most relevant measurements for our purposes here … Depends on what you consider "wide". Previous poster claimed that in a narrow stance, the bar did not travel as far. August 21, 2018 by Tamara Pridgett. 38 comments. By failing to do so, you are not going to have the proper knee tracking and coordination. As with all squat variations, choose the one that feels most natural to you at first. Wide grip deadlift is usually called "snatch grip deadlift". 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. If not, do … Thus, you're solely on the quads. Over time, the recessive forces exerted on the knee could lead to patellar tendon strains or tendonitis. It also true you use slightly less muscle mass in such a 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 was wondering if anyone had any input on this topic. "I cannot get to depth" is a good one. Ironically, the first point I'm going to hit on is a result of the failure to do the same thing: externally rotate. I think Veronica gave the best advice of the thread. Wide Stance Squats? So the deadlift the Fat Bar wide vs narrow deadlift Zercher Anderson Squat w/ Band. 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. Narrow vs. However, this hypothesis might not be as accurate as old bro-wisdom states. 8 years ago. Picking up Training After 60 –Steven Miller, Hygieia Strength & Conditioning . JavaScript seems to be disabled in your browser. These are my general suggestions to identify individuals who tend to be too wide or too narrow when it comes to their squats. Member Profile: Join Date: Feb 2009. Sort by. So, if you've been struggling with your squat in the past, your stance may be the culprit. report. In a narrow stance, the bar doesn't have to travel as far. 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. Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. His deadlift stance is far too wide for a conventional deadlift. Squat-Stance Deadlift Execution. 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. By comparison, reaching squat depth with a wide stance requires a lifter to maintain a more vertical shin position than a narrow stance. 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. 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. 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. 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! 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. Location: San Diego CA. One huge mistake is when people try to deadlift too wide on the sumo. This thread is archived. Although, is this logic in accordance with what the research says? 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. With the squat-stance deadlift you'll pull with the strongest, safest, and most efficient biomechanics, which means less injury and more progress. hide. Once the shins are placed firmly against the bar, you will sit back and pull yourself into and under the bar. The squat-stance deadlift essentially combines the benefits from both the sumo and conventional deadlift while eliminating the inherent weaknesses of each. Either stance challenges the shit out of my quads. Adopting a very wide stance works the inner thighs, hamstrings, and glutes more. If you place your hands 10 cm wider than usual, it is just an awkward deadlift that will not differ much from classical. Registered. 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. This will still result in a tight hip feeling and valgus knees (knees collapsing in). Support StartingStrength.com. 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. I cannot tell you how many people I have told to change their shoes and stances during the past calendar year with positive results. Only reason for narrow stance for me is so that I can go ass to grass on the high bar squat. https://www.powerliftingtowin.com/squat-to-deadlift-carryover Place your hands 10 cm wider than usual, it is a much more technical set-up than the stance. A deadlift stance by Mark Rippetoe | may 12, 2016 quad hypertrophy wide does vs narrow stance for is! 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