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. Image 1 shows what a “normal” angle of inclination looks like. Normal stance being just over shoulder width apart. 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. In the conventional deadlift our shins are pretty vertical. The number one reason for people adopting a wide deadlift stance is mobility. Semi-sumo deadlift and sumo deadlift variations. Once the shins are placed firmly against the bar, you will sit back and pull yourself into and under the bar. Stance that .10 inch isn't going to matter. If he is more powerful with a wider than normal conv. 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. ... Brian Shaw has a wide conventional deadlift stance and KK has a standard stance both beasts, both big as fuk find what works for … Use a position that's anywhere between a normal squat stance (approximately shoulder width), to roughly 20% wider than normal squat stance. i would just stick with normal … The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. Image 2 shows a coxa vara hip, and image 3 shows a coxa valga hips. 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. 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. This causes the conventional deadlift to have a more horizontal trunk angle during the setup than the other forms of the deadlift. Also if your knees tend to collapse inwards when pulling heavy weights, a wide stance puts more pressure on the knee ligaments. 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. The sumo deadlift, for example, requires a wider stance but follows a similar movement pattern. The sumo stance is performed by approaching the bar and taking a wide stance well outside of the shoulders. Thoughts, Opinions and advise is welcome! ... the greatest pressing strength from the legs while eliminating hip irritation produced from using an excessively wide stance. 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 makes the conventional deadlift tougher on our back muscles, especially our spinal erectors. 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. This stance width is great for Julia: Deadlift stance and mobility. 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. 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. It’s particularly effective for the quads and glutes, but it also targets the adductors, hamstrings, traps, erector spinae, and core muscles. We are going to skip the hips for now and come back to them later on. 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