Stance on Deadlifts

[Baldspot]

Stance on Deadlifts

I have a question about stances. I stand 6'2" tall and currently just have my feet slightly wider than shoulder width when I lift. I have seen some guys use a sumo style kinda stance with toes pointing out and knees far apart.

What are the advantages of a sumo stance? Does the height of the lifter involved make a difference? I would ask someone locally, but nobody in my gym does deads that way.

 

[-0000-]

I have a question about stances. I stand 6'2" tall and currently just have my feet slightly wider than shoulder width when I lift. I have seen some guys use a sumo style kinda stance with toes pointing out and knees far apart.

What are the advantages of a sumo stance? Does the height of the lifter involved make a difference? I would ask someone locally, but nobody in my gym does deads that way.

I always perform my deads w/ my legs opened as wide as my shoulder width!

3 Important factors to pay attention!

1) Keep all the vertebral segments of the column aligned. In order to accomplish this condition it is useful to keep the face looking ahead, instead of looking downward, keeping the head in hyperextension while flexing the trunk.

2) Keep the barbell as close as possible to your legs during the downward phase of the movement.

3) Inhale deeply during the downward-eccentric phase (while flexing the trunk) and keep the inhaled air in (without exhaling it) until half of the subsequent upward-concentric phase has been reached with the abdominal contraction in order to elicit the "Valsalva Maneuvor".

Im sure others will chime in accordingly, lots of experience to be had here..

 

[shaqdeezl]

Good notes, NLBB.

When I first started competing in 2002 I pulled sumo with toes almost touching the plates. After a couple of years I changed my stance to conventional - feet shoulder width apart. Thinking height vs ROM was relative, I thought nothing of it.

I then took a trip to Big Iron Gym in Omaha. Rick - arguably the best PLing coach in the country - was like, "Dude - no way. You gotta lift sumo. You're too tall." He gave me an extremely long explanation but I paid little attention.

Your biggest advantage is ROM. For me it works but I've seen plenty of guys my height and taller lift conventional. It just works for me.

Everything NLBB is spot on. I always throw my head back behind my shoulders as soon as I get the weight off the floor.

Remember, it's all about leverage. In the bench you get everything you can under the bar (or as close as you can) to include your toes. This way you can you essentially use every muscle under the bar to push the weight away.

In the DL you want everything from your hips down under the bar and every above your hips away from the bar. Does that make sense? Your legs are pushing - your upper body is pulling. Your head back behind your shoulders - which are also as far back as you can pull them - creates additional leverage assisting you in lifting more weight.

The only minor tweak I'd make to NLBB's comments is to look up - so far up you're almost looking back.

I rambled a bit - but I hope it makes sense.

 

[Baldspot]

Cool, thx for the info guys, I'll lighten the load and give it a shot sumo style and see how it feels.

 

[Corrodo]

Well shit I think they covered it all and the question I had too..Good posts and info. Deads are something I just started consistently doing and can notice a huge difference.

 

[Baldspot]

Well I gave it a go today sumo style. Much different feel to it.

Your biggest advantage is ROM.

Dead on accurate. I know its probably only a matter of inches, but feels like a much shorter pull this way.

it is useful to keep the face looking ahead, instead of looking downward, keeping the head in hyperextension while flexing the trunk.

Something so simple, yet so effective. Over time somehow my effort for gains lost this in my form. I usually had to concentrate not to round my back ( I don't use a belt), but this fixed it pretty easy.

I did notice that instead of the stress on my knees, calves, and lower back with a shoulder width stance, using sumo I noticed the stress on my hips, quads and lower back more than anything. I think I'm gonna alternate stances every other back day. Sumo for heavy day, and shoulder width with moderate weight and concentrate on squeezing, see if I can get my numbers up.

Thanx for the advice guys, great stuff.

 

[thick]

do u start looking up as the weight is coming up or do u start looking up b4 u start moving the weight

Good notes, NLBB.

When I first started competing in 2002 I pulled sumo with toes almost touching the plates. After a couple of years I changed my stance to conventional - feet shoulder width apart. Thinking height vs ROM was relative, I thought nothing of it.

I then took a trip to Big Iron Gym in Omaha. Rick - arguably the best PLing coach in the country - was like, "Dude - no way. You gotta lift sumo. You're too tall." He gave me an extremely long explanation but I paid little attention.

Your biggest advantage is ROM. For me it works but I've seen plenty of guys my height and taller lift conventional. It just works for me.

Everything NLBB is spot on. I always throw my head back behind my shoulders as soon as I get the weight off the floor.

Remember, it's all about leverage. In the bench you get everything you can under the bar (or as close as you can) to include your toes. This way you can you essentially use every muscle under the bar to push the weight away.

In the DL you want everything from your hips down under the bar and every above your hips away from the bar. Does that make sense? Your legs are pushing - your upper body is pulling. Your head back behind your shoulders - which are also as far back as you can pull them - creates additional leverage assisting you in lifting more weight.

The only minor tweak I'd make to NLBB's comments is to look up - so far up you're almost looking back.

I rambled a bit - but I hope it makes sense.

 

[shaqdeezl]

do u start looking up as the weight is coming up or do u start looking up b4 u start moving the weight

When the bar is still on the floor look straight up. There will be a point in the middle 3d of the lift where you will be able to 'throw' your head back. You will feel it when you get there. Put your head back behind your shoulders and you will give yourself even more leverage.

 

[-MU-]

Just started back on them today as well after the last year with a knee problem.....I only could only hold on to 315 for 6{Fucking Pathetic....LOL} but it has been almost a year.....Its my grip that is weak If I could have held on, I could have easily done 405 and have done 455 for rps in the past.

 

[shaqdeezl]

Just started back on them today as well after the last year with a knee problem.....I only could only hold on to 315 for 6{Fucking Pathetic....LOL} but it has been almost a year.....Its my grip that is weak If I could have held on, I could have easily done 405 and have done 455 for rps in the past.

Was the bar just slipping? Happens to me all of the time. Use some chalk...oh no...don't tell me you use wrist wraps!!!!!!!

 

[-MU-]

Well I didn't today....To be honest wrist wraps don't really help my grip that much.....Yeah the bar was slipping bad.....Hell I could have pulled 405 for at least 6 but I just could not hold onto it.

Getting some chalk this weekend.

Was the bar just slipping? Happens to me all of the time. Use some chalk...oh no...don't tell me you use wrist wraps!!!!!!!

 

[-MU-]

OMG Im so damn sore today from only pulling 315 for 6....LMAO. It had probably been a year since I last DL'd and man do I feel it now.

I have dedicated myself to the excercises that all the pretty boys are to afraid to do....Also I think I have finally decided that next year is show time....SO progress has to be made NOW.

Well I didn't today....To be honest wrist wraps don't really help my grip that much.....Yeah the bar was slipping bad.....Hell I could have pulled 405 for at least 6 but I just could not hold onto it.

Getting some chalk this weekend.

 

[shaqdeezl]

OMG Im so damn sore today from only pulling 315 for 6....LMAO. It had probably been a year since I last DL'd and man do I feel it now.

I have dedicated myself to the excercises that all the pretty boys are to afraid to do....Also I think I have finally decided that next year is show time....SO progress has to be made NOW.

I'm in the same boat as you. After years of competitive powerlifting I believe I've built a solid core. Now I have just have to work off this fat...and build some calves and bis. Next year I'll be a pink thong wearing bitch like J2D!!!

 

[shaqdeezl]

And I wasn't going to say anything but I walked around like a little girl for five days after my last back session. I didn't squat on Monday and yesterday I just did chins and cable rows for back. I didn't slip a disc but holy shit was my lower back killing me. It was one of those where - between reps - you say 'fuck that hurt but I can get one more' and that one more bends you over gives you a huge donkey dick right where it counts.

 

[-MU-]

Well I squated today which actually shocked me...LOL. I had not planned on it....I had about a 62000lb leg day.....and now Im beat...Im sure tomorrow I will be feeling like I have been run over.

And I wasn't going to say anything but I walked around like a little girl for five days after my last back session. I didn't squat on Monday and yesterday I just did chins and cable rows for back. I didn't slip a disc but holy shit was my lower back killing me. It was one of those where - between reps - you say 'fuck that hurt but I can get one more' and that one more bends you over gives you a huge donkey dick right where it counts.

 

[Eleven11]

Was the bar just slipping? Happens to me all of the time. Use some chalk...oh no...don't tell me you use wrist wraps!!!!!!!

your gym lets you use chalk ?
you can lose your membership at mine for it. they say it gets in the grips and makes the bar more slippery, BS they just dont want to clean it up at closing..................11

 

[GRB2000]

Hi guys, I recognize a few of you from OLM.

Anyhow, I'm getting more and more interested in PL and would like to know if any of you can point me to some really good videos or books that teach or show some of the various methods.

I'm pretty much of a visual person and writing it out is not going to do me any good, I need to see it. Once I see it it's in my head for good but I need to see it.

Anyhow, any suggestions and links would be greatly appreciate it.

I also live in So. Cal. and if any of you know of any meets that I can attend to watch would be also nice.

Thanks.