Deadlifts

**katt** · 01-22-2007, 04:19 PM

this has probably been posted a gazillion times - but

I am trying to incorporate deadlifts into my routine..

What is the difference between taking a wide stance, like I see power lifters do, or a shoulder width stance that they demonstrate in the videos with women

Which one is prefered or recommended??

**fufu** · 01-22-2007, 04:26 PM

Whatever feels most comfortable for yourself.

Standing wider puts more stress on the hips, while a closer stance will put more stress on the back and legs I believe.

**mike456** · 01-22-2007, 04:29 PM

I would just go with wich ever one you find more comfortable.

The wide stance would work the adductors more, and give you a better center of gravity. Also there will be more back extension, and less droping the hips down. Powerlifters use wich ever stance they can pull more weight with. Everyone is different though.

**DOMS** · 01-22-2007, 04:34 PM

Originally Posted by katt

this has probably been posted a gazillion times - but

I am trying to incorporate deadlifts into my routine..

What is the difference between taking a wide stance, like I see power lifters do, or a shoulder width stance that they demonstrate in the videos with women

Which one is prefered or recommended??

Like Mike and fufu said, do whatever feels natural. It turns out that I pull Sumo-style. That's with a wide stance (outside my shoulders), feet pointing slightly outward, and my hands inside my shoulders.

**fufu** · 01-22-2007, 04:39 PM

It should also be know that the ROM is reduces with a wider stance.

**katt** · 01-22-2007, 05:34 PM

Originally Posted by fufu

It should also be know that the ROM is reduces with a wider stance.

I noticed that - I did it both ways, but the wider stance seemed easier on the back to me.

**fufu** · 01-22-2007, 05:40 PM

Originally Posted by katt

I noticed that - I did it both ways, but the wider stance seemed easier on the back to me.

I as well.

**Bakerboy** · 01-22-2007, 06:09 PM

I lift deadlift conventional style but I'm actually quite liberal.

I think it depends a lot on how you are built physically- do you have long or short arms, do you have a long or short torso and short legs or long legs and a short torso. I think other factors can play a role- (like your ankle/ hip flexibility) in figuring out what stance best suits you.

**Gazhole** · 01-22-2007, 07:04 PM

I agree with the others. Comfort is the main thing.

Especially with a movement like the Deadlift where form is even more important than usual, if you're uncomfortable or feel awkward before you even add extra resistance...well thats just a receipe for injury.

Go for what feels the best and allows you to keep the best form.

**Billie7** · 01-24-2007, 09:59 AM

Originally Posted by katt

this has probably been posted a gazillion times - but

I am trying to incorporate deadlifts into my routine..

What is the difference between taking a wide stance, like I see power lifters do, or a shoulder width stance that they demonstrate in the videos with women

Which one is prefered or recommended??

Hi Katt,
I think its just a matter of preference. With the wider (sumo style) stance, I think it's a matter of not having to bring the bar up as much, shorter distance. I personally like a more narrow, shoulder width stance.

**katt** · 01-24-2007, 10:10 AM

Thanks for all the comments on this one. Since I'm going for size right now, I'll stick to the sumo type..

**fufu** · 01-24-2007, 10:13 AM

Any particular reason why you would use sumo for gaining size?

**katt** · 01-24-2007, 10:24 AM

Originally Posted by fufu

Any particular reason why you would use sumo for gaining size?

I can pull more weight that way vs the other

**slip** · 01-24-2007, 07:23 PM

I can push more weight on decline bench, but im not going to do that instead of flat bench.

Does more weight always equal more size, or is it the stress and load placed on the muscles/body......

I can pull a lot more on seated row with the 'rocking back and forth' pull everyone does very easily. If i stay still, and drop the weight, I put a lot more strain on myself.

Food for thought.

**wilwn** · 01-25-2007, 01:57 AM

Originally Posted by slip

I can push more weight on decline bench, but im not going to do that instead of flat bench.

Does more weight always equal more size, or is it the stress and load placed on the muscles/body......

I can pull a lot more on seated row with the 'rocking back and forth' pull everyone does very easily. If i stay still, and drop the weight, I put a lot more strain on myself.

Food for thought.

good point. also, the reduced ROM on sumo vs convo should already suggest it would induce less hypertrophy.

**katt** · 01-25-2007, 09:03 AM

Point taken - Thanks for the comments. Like I said in the first post, I've only done them once so far, so it's all a learning process for me.

**Stewart14** · 01-25-2007, 09:28 AM

Personal preference plays a role, but I think each stance are totally different moves. Same thing as a shoulder width stance squat vs a wide stance squat, different muscle emphasis.

the main thing with conventional is that a lot of people have a tendency to stiff leg the weight up much more than they should, ie., they don't bend down enough, myself included. sumos are "easier" on the lower back IMO since you are more upright at the start, but if you use the correct form for conventional, the back position should probably be identical between the 2.

do you have access to a trap bar? if you are not powerlifting, the trap bar deadlift is a great alternative.

**katt** · 01-25-2007, 09:42 AM

Originally Posted by Stewart20

Personal preference plays a role, but I think each stance are totally different moves. Same thing as a shoulder width stance squat vs a wide stance squat, different muscle emphasis.

the main thing with conventional is that a lot of people have a tendency to stiff leg the weight up much more than they should, ie., they don't bend down enough, myself included. sumos are "easier" on the lower back IMO since you are more upright at the start, but if you use the correct form for conventional, the back position should probably be identical between the 2.

do you have access to a trap bar? if you are not powerlifting, the trap bar deadlift is a great alternative.

I was just looking at that bar the other day.. and asking what it was for, because I had never noticed it before. I may have to try that next time, easier on the shins, probably

**CowPimp** · 01-25-2007, 10:34 AM

I've done both, but haven't pulled sumo in a while. I think both are acceptable and do a great job of smashing your posterior chain and improving core strength either way.

**fufu** · 01-25-2007, 10:36 AM

While sumo stance is wider than conventional, the stance's widtch can vary a shit load. Some people will stand with their toes like 1 cm away from the plates.

**wilwn** · 01-25-2007, 04:13 PM

here's something i found on another forum for determining convo or sumo style:

It depends on what you're training for. If you're training for a sport, such as football, you should really be deadlifting conventional. Strongman contests don't allow sumo style, so you're forced to lift conventional.

If you're training for powerlifting, it's not quite as simple. Ultimately, you have to go with which style is more comfortable, but you can determine which method will allow you to lift the most weight biomechanically. To do so, follow this method.

1. Secure a tape measure to the wall with the zero end at the floor. Make sure the metric side (centimeters) is what you are using.

2. Stand with your back against the wall. Measure from the top of your shoulder to the floor. This will give you your total body measurement.

3. With a straight arm and your hand in a fist, measure from the top of your shoulder to the middle of your fist. This is your total arm length.

4. Raise your thigh to determine where your thigh rotates into your pelvis. Once located, lower your leg to the floor and measure from the top of the shoulder to this point. This is your trunk length. Also, subtract this measurement from your total body measurement to give you your lower body length.

Record these measurements and perform the following calculations:

1. Divide "trunk length" by "arm length".
2. Divide "trunk length" by "lower body length".

The resultant numbers will tell you the following:

1. Arm to trunk length ratio. Example: If your truk is 50 cm and your armi is 65 cm, divide 65 into 50=0.77. This indicates that your trunk is 77% of your arm length or that your arm is 23% longer than your trunk.

2. Trunk to lower body length ratio.

These numbers will help you determine which method, conventional or sumo, will allow you to lift the most weight by biomechanical standards.

CONVENTIONAL
If your trunk to arm ratio is less than 0.82 and your trunk to lower body length is less than 0.55, you should consider the conventional style. With your arms longer than your trunk, you'll finish the pull with the bar below your hip joint. This finishing position indicates that the initial starting position of your trunk (trunk angle) will be larger (more upright). This would indicate more activity from the quads as well as the hamstrings and glutes. A more upright trunk angle will also create a larger knee angle at the starting position, making the shift of the shoulders, knee, and hip more uniform-that is, they rotate in a biomechanically correct sequence.

SUMO
If your ratios are larger than 0.82 and 0.55, the initial starting angle of your trunk would be smaller (more inclined) and will therefore position you in a biomechanically ineffecient position. With your trunk more inclined, the activity of your trunk and hip extension muscles will have to follow a different, more inefficient pattern. This will basically result in increased activity from your hamstrings and glutes and decreased activity from the quads. This will also increase stress on your erectors and particularly the lower back and could cause rounding of your upper back. The solution would be sumo.

Hope this helps.

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