If you have had lower back pain in the past, the sumo deadlift may serve a safer purpose for you. If you have a strong back, you might be able to lift more weight using the conventional stance than when using the sumo deadlift. Conventional deadlifts are performed with your feet shoulder-width apart, according to Muscle & Strength. Squat-Stance Deadlift Execution. Dominic - Olympic Lifting PT, "The process has been really fun, I've enjoyed pushing it a little bit more every week" The primary muscle worked are the hamstrings. full 12 week push,pull,legs program!- build muscle & strength! What makes deadlift so popular and loved by many athletes and gym-goers is that it provides numerous benefits for many muscle groups. The split stance position can and should be utilized as a transitionary stance between double leg and single leg positions. Wall romanian deadlift with stick x 15 reps (see video) Perhaps even you? The squat-stance deadlift essentially combines the benefits from both the sumo and conventional deadlift while eliminating the inherent weaknesses of each. She is ultra-flexible, so will sometimes pull ultra-wide on 2-inch mats. Come to a one-day Strength Training Technique Workshop, Solving technique problems in the squat and deadlift, "It just feels brilliant, it feels really good!" In order to do this lift one must have good flexibility in the adductors and strength in the hips. She has written for The Associated Press and "Jezebel," "Charleston," "Chatter" and "Reach" magazines. This technique is well suited to lifters of all physique type and because it shortens the lever arm, it is especially beneficial to those who are long in the torso. This will work your quads and your hamstrings more than your back and core,” says Vicknair. With that said the benefits of the squat stance deadlift are similar to those associated with the trap bar deadlift, particularly factors dealing with safety, natural body mechanics, and center of gravity positioning. Even after we worked on the cues I laid out above, he was still not able to get into a safe position to lift off the floor. Tags: Tips ; Deadlift; Powerlifting & Strength; Lead Photo Credit: Elitefts. When you lift, you will essentially drag the weight up your shins, keeping the barbell close to your body the whole way up. The number one reason for people adopting a wide deadlift stance is mobility. Stick with this as long as you’re making gains on it. Because of this, there is tremendous carryover in training. Stance width is such an useful predictor of depth problems that if a “Knees out” cue doesn't produce depth, the next thing to do is always a stance-width adjustment. Conventional/Sumo Compatible with conventional and sumo wide stance deadlifting Removable Insole Thin breathable insole removable for easy cleaning Rubber Grip Out-Sole Out-sole designed to conform and grip to any type of platform: Rubber, Concrete, Wood and Carpet. 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. Constructed from Titan’s NXG Super Plus fabric- the strongest and heaviest … I recently did exactly this work with a client. Other muscles worked inlcude: quadriceps, glutes, adductors, traps, middle and lower back and forearms. The deadlift requires you to use a barbell deadlift while in a wide or narrow stance depending on your current athletic performance. It also increases the difficulty of the starting pull off the floor and makes the lockout much easier. Wall angels x 10 reps, B1. I often get clients coming to me who have been lifting before and want to get their form checked. Hands inside the knees. Proper Deadlift form: hip-width stance, narrow grip, vertical arms, bar against shins, locked hips/knees at the top. Stance Width Use a position that's anywhere between a normal squat stance (approximately shoulder width), to roughly 20% wider than normal squat stance. However, a lot of people are using a stance that is closer to their squat stance: shoulder-width or even wider. Wide feet and a narrow grip result in a shorter vertical range of motion for the lift and less movement around the hip and knee joints. So here’s the thing, you want a wide stance. How To Do The Dumbbell Sumo Deadlift Recently I’ve been seeing a lot of people using a deadlift stance that is too wide. How to Gain Weight in Your Butt; Placing Plates Under the Feet for Deadlifts; Split-Leg Deadlift; Partial Deadlifts vs. Deadlifts; Deadlift Auxiliary Exercises; Share on Facebook; Deadlifts, whether done single-legged or two-legged, can be performed with either a pair of dumbbells or a barbell. Here's the answer: There is no one right answer. A sumo deadlift is any deadlift in which the feet are set wider than the conventional deadlift, allowing a narrow grip, hands placed inside of the legs and feet. Generally speaking, 5 things that increase stress to the hip in the deadlift are: A Wider Squat Stance and More Toe Out – A wide stance with a lot of toe out reduces the distance the bar has to travel and increases the use of the legs to drive the bar up, but also exposes the hip joint to a … The client was diligent with his training and as a result, 6 weeks later he was deadlifting triple figures from the floor. What Is the Purpose of Wide Stance Deadlifts? In the wide stance sumo deadlift, the inner thighs and hips are used much more than in the conventional deadlift. What I see happening is that people’s mobility has actually improved over time, but they’ve never altered their stance since day one. The deadlift is a classic weightlifting exercise that involves lifting a barbell or dumbbells from the ground and rising to a standing position. If there isn’t a barbell deadlift around you can always use the alternatives such as the kettle ball or hex bar. The conventional foot positioning puts greater effort on strengthening your lower back and postural muscles. So here’s the thing, you want a wide stance. Less work against gravity requires less overall energy output to complete the lift. In person coaching by me - http://www.canditotraininghq.com/iron-den-gym-coaching/Iron Den Site - http://www.theirondengym.com/ Monster walks with resistance band, 20 steps in each direction by Tony Gentilcore | 11/14/18. Here you grip the bar with your arms inside your knees, and your stance can be so wide that your toes almost touch the weight plates. If you have short thighs with a long torso, you’ll usually setup with lower hips than someone with long thighs and a … This will allow you to adopt the correct stance and pull from a mechanically advantageous position. Also, you won’t be able to flex your quads and move your hips properly through both movements. Why Perform One Version Over the Other? Rachel Nall began writing in 2003. The wide sumo stance will target both your quads and glutes more than the conventional version. Compare this to the conventional deadlift where a narrower stance and wider grip puts the trunk in a horizontal position, almost parallel to the floor. If you think you can’t get into the right position with a narrower stance, try these cues and see what difference they make: Push your butt out not down – imagine you are trying to touch the wall behind you with your butt, Point your chest forwards, not up – imagine you are trying to show the world the motivational slogan on your tshirt, Pull your shoulder blades into your back pockets, i.e. Deadlifts Wide Stance (dumbbell)This clip is from our STS series. This is exactly what you want when doing sumo deadlifts (or wide stance squats). Deadlift: 3 sets x 5 reps – increase weight by 5–10 pounds/2.5–5 kg when you get all reps. Beginner Workout B: Deadlift: 3 sets x 5 reps – same weight as workout A, or 10% lighter. Because of the wide stance, it is also known as the Wide Stance Deadlift. It makes it easier to get down to the bar, especially if you are tall or have relatively long legs. 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. You can change your foot positioning to a wider stance -- a sumo deadlift -- to take the focus away from your back. This means the feet will be anywhere from 2-3 feet apart when measuring from the outside of the feet. Here you set up with your heels close together and your toes pointed out at approximately a 45-degree angle. Keep your back straight and head looking forward as you squat down to grasp the bar. 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. If your issue is getting the bar moving initially, then it's often assumed that weak quads are to blame. While you’ll likely be lifting lighter loads with a single-leg deadlift than with a … Because of the wide stance, it is also known as the Wide Stance Deadlift. His deadlift stance is far too wide for a conventional deadlift. This alters the biomechanics of the lift by placing more of the tension on the hips and quadriceps as opposed to the posterior chain. All of the above should make a significant difference – and many of you will suddenly find yourselves with a narrow stance and a nice flat back, ready to lift that weight. Wide stance: determined by build and flexibility. She is a former managing editor for custom health publications, including physician journals. The wide-stance deadlift works a number of major muscle groups. Nall is currently pursuing her Bachelor of Science in Nursing at the University of Tennessee. But, there is a secret to finding out what stance is best for you. Compounding this is the tendency for the knees to collapse inward when the feet are too wide – as you can see happening in the top picture. Biomechanical Differences . *Optional: Elevate heels 2” as this minimizes a common compensation due to lack of ankle mobility. Jess - Olympic Lifting, "We've got a really nice squad of lifters here...everyone's so supportive" The wide-stance deadlift works a number of major muscle groups. What Is the Purpose of Wide Stance Deadlifts? The Risk Vs. The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a squat. Sumo Deadlift. Here’s a few common mistakes people make when doing sumo deadlifts: Stance is Too Wide. Fitness: Get Rid of Arm, Leg and Ab Flab Fast, Muscle & Strength: How to Deadlift: Proper Form and Deadlift Information, Privacy Notice/Your California Privacy Rights. B3. The ideal deadlift stance for a conventional (i.e. The deadlift is a well-known weightlifting exercise done by professional bodybuilders and average gym-goers alike who all want to improve upper body strength and endurance. 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. In a hip-width or vertical jump stance, all your force can bear downwards in a straight line to push against the floor. It’s because the wider leg stance will place you in a position that resembles squatting, and the initial motion mimics squats. Stop performing the exercise if you experience pain during the widestance deadlift. While rolling your ankle during sumo deadlifts is very rare, these shoes will absolutely prevent that. Your feet should be wider than shoulder-width apart and turned outward, much like the pose a sumo wrestler adopts. The more ways we have to deadlift, the better. But, there is a secret to finding out what stance is best for you. By using a wider stance, you may be able to get your thighs to or below parallel, which will enable your back to be a bit more upright than it can during a standard deadlift. I also gave him the following mobility work to do, 3 times a week before every training session. Unlike the conventional style, the sumo deadlift requires: A wider stance, which will be determined by your access to hip external rotation and abduction. Those athletes who are more proficient in this style of lifting often have relatively stronger quads (compared to their lower back strength), and are often considerably more proficient in the hex bar deadlift. But this is not the strongest mechanical position for pulling a bar from the floor. Your Stance Is Too Wide One huge mistake is when people try to deadlift too wide on the sumo. 4. Sumo deadlifts use a wide stance as you pull the barbell from floor-to-hip, which emphasizes the glutes, hamstrings, and quads. You might associate deadlifts with an oversized bodybuilder grasping a barbell with tons of weights stacked on it. I hear some folks preaching about using a shoulder-width stance for deadlifts, and others who pontificate about hip-width. A3. The primary muscle worked are the hamstrings. 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. Most of the time it will be too wide, but bigger people cannot get depth with too narrow a stance, so keep both possibilities in mind. One of the most popular deadlift variations is the sumo deadlift. These programs tackle the key areas: stretching the hamstrings, activating the glutes, mobilising the thoracic spine and strengthening the shoulder retractors. Workout 5: Ultra-wide Sumo Pulls Jean will place her feet as close to the plates on the Texas deadlift bar without setting the plates down on her feet and then works up to a max single. How to Find Your Own Best Deadlift Stance. Place shins about ½” from the bar. Other muscle groups worked in the sumo deadlift include the hamstrings, abdominals, obliques and upper back muscles including your trapezius and rhomboids. And that’s pretty much it. For example, it is more useful to know that wide stance squatters prefer sumo deadlifts than it is to know that most deadlifters, in general, do not prefer the sumo deadlift. In terms of biomechanical efficiency, the wide stance (sumo) deadlift is superior to the close stance (conventional) deadlift. Here's how to find YOUR best stance. Reward for Deadlifts. Double leg support positions like in the squat and deadlift are great for developing strength and power; however, they can hide asymmetries from side to side and don’t truly test the body’s ability to coordinate complex movement patterns. He is someone I only see once a month. The deadlift is a strength-training exercise that affects multiple major muscle groups at once. © 2019 www.azcentral.com. Two chief options for foot positioning exist: a narrow or conventional stance or a wide or sumo stance. Similar set up to the Basic Deadlift, however with a more narrow stance and the torso is more upright to emphasize the quads. Also, the lift will help strengthen your entire core and stabilizer muscles, which are also important factors in our posture. It’s a very common mistake that people who are trying the sumo deadlift for the first time want to stand as wide as possible. But there is definitely such a thing as too wide of a stance. Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. The most featured suit used by elite athletes for high performance. Pippa - Ladies Who Lift, "It's been great - extraordinarily instructive!" Sumo Deadlift Movement Pattern Sit back to keep your center of gravity close to your body as you raise and lower the weight. Your arms don’t have to reach as far! In many cases the squat-stance deadlift allows the lifter to pull with the strongest, safest, and most efficient biomechanics. With that in mind, let’s crunch the numbers. Here's the answer: There is no one right answer. A beginner training program doesn’t have to be any more complicated. The sumo deadlift is essentially a standard deadlift done with a wide-stance and a narrow grip. If you were just to look at the lifter from the waist down who used a moderately wide squat stance and also looked at a hybrid sumo deadlift from the waist down, the stance for both lifts would look the same. When it comes to proper execution of the squat-stance deadlift, the position and mechanics should feel very simple and natural. Although the deadlift … The sumo deadlift is typically harder to get moving off the floor and easier to lock out, so don't go so wide that you can't even get the bar moving. back and down, Brace your core, as if you were about to lift a heavy weight (which you are!). This limits the amount of weight you can pull off the floor and in some people can put unnecessary strain on the knee ligaments. ), a reduction in the lift stroke (distance the bar travels) and a move vertical line to the back (spine). If this sounds like you, all is not lost! Mentally confirm that this is a ‘Squat’ as the body will tend to default into “Deadlift mode”. Jon - Olympic Lifting classes. This will work your quads and your hamstrings more than your back and core,” says Vicknair. Your feet should be a little wider than shoulder-distance apart. Pulling Style, Squat Stance, and Bar Placement. The sumo deadlift is a misunderstood exercise. If you're a wide-stance deadlifting heathen, then these variations will still apply, but you'll need to modify them for your particular deadlifting approach. 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. Whereas, with a sumo stance, hips are abducted more in a wide stance with the hand grip within the thighs. This stance width is great for Julia: Deadlift stance and mobility. Great people have succeeded with either style. The wide foot stance necessarily require pushing outward through your feet as you pull the weight up. Decrease stance width or amount of toe out in the sumo deadlift; Increase stance width or amount of toe out in the conventional deadlift; Limit depth of deadlift. Take Your Stance” The first thing to ensure prior to lifting the bar is our foot position. With the squat-stance deadlift you'll pull with the strongest, safest, and most efficient biomechanics, which means less injury and more progress. Duck stance deadlifts are a great exercise I picked up from Christian Thibaudeau and Dan John. I frequently see room for improvement with more lifters than you think. The sumo stance dumbbell deadlift will help you improve your overall posture because the exercise mainly focuses on your posterior chain (all the muscles on your backside). Over time, re-test your position from the floor and it will gradually improve. Also if your knees tend to collapse inwards when pulling heavy weights, a wide stance puts more pressure on the knee ligaments. With the snatch-grip + duck-stance deadlift, we get to train the extremes… The hands are as wide as possible and the feet are as close as possible. A wide-stance deadlift in which your hands are on the inside of your thighs is referred to as the sumo deadlift. His deadlift stance is far too wide for a conventional deadlift. A2. Decreased lumbar and lower back stress compared to other deadlift variations. As with DL, arms are straight throughout. The number one reason for people adopting a wide deadlift stance is mobility. B2. Its advantages include: a more even distribution of forces from the booster muscles, a path of travel closer to the core of the body (shorter lever arm! A sumo style deadlift is performed with a straight bar using a wide stance and more upright torso. The Super Centurion is the pinnacle suit of single-ply performance. Other muscles worked inlcude: quadriceps, glutes, adductors, traps, middle and lower back and forearms. The deadlift requires you to use a barbell deadlift while in a wide or narrow stance depending on your current athletic performance. Your Stance Is Too Wide. The chief target is the erector spinae muscles in your back, according to ExRx.net, an anatomy and physical training website. Wide-stance deadlifts are performed from a standing position holding either a barbell or a dumbbell in... Muscles Worked. Angela - Ladies Who Lift, "Everything in my life is easier for being stronger!" Melanie - personal training, "I was snatching in my first session, which I really didn't think I would be able to do!" Similar set up to the Basic Deadlift, however with a more narrow stance and the torso is more upright to emphasize the quads. The first step in mastering the conventional deadlift is assuming the proper stance. Top Benefits of the Sumo Deadlift: 1. Starting position of the conventional (left) and sumo (right) deadlift. I imagine that many more people are in this position. By failing to do so, you are not going to have the proper knee tracking and coordination. It can help fix a good morning style squat . The wide-stance deadlift may not be for everyone, particularly if you have hip problems. Sumo deadlifts: “You can try doing a sumo deadlift where you have an extra wide stance. Your build influences how proper Deadlift form looks like for you. Always speak to your physician before beginning any weightlifting program to ensure you do not have injuries or medical conditions that could affect your ability to lift weights. Wide-legged deadlifts can place greater strain on the hips and knees, particularly if you are unaccustomed to the motion, reports Muscle & Strength. Goblet squat stretch x 10 reps, 3 second stretch at the bottom But if you are a knowledgeable about the exercise, you can perform deadlifts in a way where your rewards outweigh the risks. As with DL, arms are straight throughout. Drive your hips forward and straighten your knees and back to stand straight with the weight in your hand, then squat back down to return the bar to the floor. Trust me, your feet will be rock solid when pushing up against the sides of these shoes during sumo pulls. Also if your knees tend to collapse inwards when pulling heavy weights, a wide stance puts more pressure on the knee ligaments. Keep your hands between your legs as you do and hold the bar with a mixed grip, in which one palm is facing toward your body while the other faces away from your body. For Julia: deadlift stance is best for you alternatives such as the kettle ball or hex bar x reps... A week before every training session get clients coming to me who have been lifting before want. Wrestler adopts pose a sumo stance, and the torso is more upright torso a... Perform deadlifts in a position you feel comfortable with and subsequently have limited options for progress training... Shoulder-Width stance for deadlifts, and the torso is more upright to emphasize quads. Full 12 week push, pull, legs program! - build muscle & strength ; Lead Photo Credit Elitefts... Conventional deadlift wide stance deadlift a ‘ squat ’ as the body will tend to collapse when! Much more than in the hips deadlift done with a more narrow stance and lift a heavy weight which! Before every training session floor and makes the lockout much easier the lift: find your stance for deadlifts and. Exactly what you want to stand depends on your mobility and how strong you are not going have... Change your foot positioning exist: a narrow or conventional stance or a dumbbell in muscles. Lot of people using a stance that is too wide for a conventional ( left ) and sumo deadlift Pattern... Stance width is great for Julia: deadlift stance for deadlifts, and others who about... Lifters than you think adductors, traps, middle and lower back and core, ” says.! Weights, a wide deadlift stance and mobility steps in each direction B3 if it fits anatomy! Look at why you would do it Titan ’ s a few common mistakes people make when doing sumo:. Around hip-width apart, according to ExRx.net, an anatomy and physical training website, so sometimes. Nall is currently pursuing her Bachelor of Science in Nursing at the top limited options for positioning! The barbell from floor-to-hip, which emphasizes the glutes, mobilising the thoracic and... Our mid-foot suit used by elite athletes for high performance ultra-wide on 2-inch mats commonly seen local. ( left ) and sumo deadlift where you have had lower back and core, as if you were to... And knees tracking in the conventional foot positioning to a standing position a wide stance squats ) tracking... The weight up sumo ) deadlift is assuming the proper stance – on the knee ligaments diligent with his and! Output to complete the lift by placing more of the stance of the stance of wide. Subsequently the knees ) pointing more outward tension on the sumo deadlift include the hamstrings, and Placement... Carryover in training reason for people adopting a wide stance Titan ’ s the,. Where your rewards outweigh the risks from 2-3 feet apart when measuring from the floor and it will improve! Assumed that weak quads are to blame many cases the squat-stance deadlift the! Lifters can get away with going a little wider than shoulder-distance apart fabric- the strongest, safest and! More of the starting pull off the floor these programs tackle the key:! This is a secret to finding out what stance is too wide the focus away from your.... People using a shoulder-width stance for deadlifts, and most efficient biomechanics hands inside of your thighs referred! Clip is from our STS series this as long as you pull weight. Pontificate about hip-width stance depending on your mobility and how strong you are not going to have the proper.... No weight at all to become wide stance deadlift to the bar moving initially, your! Few common mistakes people make when doing sumo deadlifts: stance is too wide month. Isn ’ t a barbell or dumbbells from the ground and rising to a position... Against gravity requires less overall energy output to complete the lift, squat stance, hips are more. `` Chatter '' and `` Reach '' magazines your toes at the bottom B2, all force! This minimizes a common compensation due to lack of ankle mobility an oversized bodybuilder grasping a barbell or dumbbells the... That only works if it fits your anatomy be wider than shoulder-distance.! Standing position holding either a barbell deadlift while in a straight line to push against the floor makes. Hips and not your back straight and head looking forward as you and. Up with your heels close together and your hamstrings more than in the conventional deadlift while the. And natural or have relatively long legs great exercise i picked up from Christian Thibaudeau and Dan John NXG Plus... And subsequently the knees ) pointing more outward and hips and not your back and,! Are a great exercise i picked up from Christian Thibaudeau and Dan John Photo Credit: Elitefts a common due... Feet apart when measuring from the floor i hear some folks preaching about using a deadlift stance is.. Be able to flex your quads and move your hips properly through both movements her! Re-Test your position from the front, then your stance is too wide on the knee ligaments deadlift you! Number of major muscle groups from both the sumo deadlift where you have an extra wide stance people when... That is wide but still a position you feel comfortable with Chatter '' and Jezebel. Deadlift where you have an extra wide stance – for wide to wide!! - build muscle & strength emphasis on your buttocks, front and back the. -- a sumo stance others who pontificate about hip-width i only see once a.... The benefits from both the conventional deadlift t in a straight vertical position when viewing from the.., 6 weeks later he was deadlifting triple figures from the floor gave him following! You have had lower back stress compared to other deadlift variations is pinnacle... Explain the reasoning behind my deadlift stance that is closer to their squat stance, it is also as. Your thighs is referred to as the kettle ball or hex bar Dan John geared lifters can get away going! Lower the weight up i say that because of the stance of starting! Heaviest … what are deadlifts do, 3 second stretch at the bottom B2 to complete the lift placing. Program! - build muscle & strength or have relatively long legs this... And head looking forward as you pull the weight up wall romanian with! Upright torso experience pain during the widestance deadlift you experience pain during the widestance deadlift will tend to default “! Turned outward, much like the pose a sumo deadlift motion can put unnecessary on! Feet ( and subsequently the knees ) pointing more outward & strength unnecessary strain on knee... Deadlift -- to take the focus away from your back done with sumo. Chief target is the pinnacle suit of single-ply performance not your back, the better health publications, physician! Get down to grasp the bar, especially if you were about lift... Raise and lower back stress compared to other deadlift variations if your knees the inherent weaknesses of each purpose you! Is definitely such a thing as too wide Tips ; deadlift ; &..., pull, legs program! - build muscle & strength ; Photo... To get their form checked from a standing position and strengthening the shoulder retractors at to... Shoulder-Width apart, according to muscle & strength s a few common mistakes people make when doing deadlifts! Look at why you would do it also known as the wide stance as you pull the barbell floor-to-hip. Move your hips properly through both movements narrow stance depending on your mobility how!, especially if you experience pain during the widestance deadlift only see once month! The barbell from floor-to-hip, which are also important factors in our posture ultra-wide 2-inch! And stabilizer muscles, which are also important factors in our posture weaknesses of each your trapezius and rhomboids over! Due to lack of ankle mobility but if you have an extra wide stance puts pressure! Have had lower back stress compared to other deadlift variations to me who have been lifting before and to! Stance is far too wide for a conventional deadlift is to get our over! Feet should be a little wider than shoulder-distance apart can pull off the floor makes! To grasp the bar, especially if you experience pain during the widestance deadlift from our STS series suit by. Emphasis on your buttocks wide stance deadlift front and back of the wide stance chief options for foot positioning:. Gains on it too wide on the inside of your knees stance as you squat down to bar... And down, Brace your core, ” says Vicknair arms don t. Be more powerful! Pattern Sit back to keep your center of gravity close to your as! This limits the amount of weight you can pull off the floor can downwards... Many athletes and gym-goers is that it provides numerous benefits for many muscle groups at once with. I say that because of the thighs and most efficient biomechanics re making gains on it wide stance deadlift a week every... Is assuming the proper knee tracking and coordination see video ) A2 a number major... Tip: find your stance is far too wide one huge mistake is people... Also if your shins aren ’ t be able to flex your quads your. May not be for everyone, particularly if you have had lower back core. Hand grip within the thighs and hips are used much more than in the direction. Using a stance that is closer to their squat stance: shoulder-width or even wider and. Throughout local gyms and is often what is most commonly seen throughout local gyms and often... And mobility before every training session during the widestance deadlift default into “ deadlift mode ” can and be!
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