In the wide stance sumo deadlift, the inner thighs and hips are used much more than in the conventional deadlift. Not only will it help to plant more muscle virtually everywhere on the body, it also helps to build grip and core strength, two huge benefits for nearly every lifter. Using accommodating resistance on squat stance deadlifts (or any other movement) allows the lifter to handle incredibly heavy loads at the top of the movement as the bottom is relatively deloaded compared to the finishing position. When using standard 45lb weight plates, the bottom position of a squat-stance deadlift happens to be nearly perfect squat depth (between 90 degrees and parallel) for most individuals. Roughly 80% of the athletes and lifters who are introduced to this method end up using it as their go-to deadlift. For those who choose to take a slightly narrower stance, a portion of the hands may actually be inside the knurling on the smooth portion of the bar. Even if for some reason the squat-stance deadlift does not allow you to demonstrate maximal strength I can guarantee it will stimulate more strength and size gains than any other deadlift technique particularly when combined with controlled negatives. Most lifters use sumo and conventional deadlifts. The squat-stance deadlift essentially combines the benefits from both the sumo and conventional deadlift while eliminating the inherent weaknesses of each. The sumo and conventional deadlifts are not conducive for using accentuated negatives as the body is not in an ideal position to absorb force during lengthening contractions. Don’t be surprised if your able to perform squat-stance deadlifts with much greater frequency and volume than conventional or sumo variations. If you're not sure what to do with your sets and reps, look no further. Unlike the sumo deadlift where the feet tend to rotate outwards in excess of 45 degrees, the feet should be kept relatively straight (0-10 degrees of toe flare) for the squat stance deadlift. Let's fix it. Focus on lowering your body slowly during the eccentric while feeling for optimal positioning. Because the lifter can set their position and hips at the bottom before they initiate the lift (something you can’t do with a loaded squat) this allows them to find the ideal body mechanics without fear of having the weight bury them at the bottom. Essentially you're pausing 1-2 inches off the floor on both the concentric and eccentric portion of the lift. If your conventional deadlift work sets are over 350 pounds, you should be able to do snatch-grip "warm-ups" with 225. View Profile View Forum Posts Nutrition Join Date: Sep 2012 Age: 28 Posts: 178 Rep Power: 125. If you’re looking for a very user-friendly variation of the squat-stance or semi sumo deadlift that’s very useful for teaching proper mechanics, the kettlebell squat-stance deadlift is the perfect fit. Besides crushing the legs, core, back, and shoulders, it also promotes proper breathing patterns due to the frequent isometric holds which, combined with the loading from the chains on the upper torso elevates heart rate and breathing. The Exercise. The torso will be bent over to approximately 45 degrees which maximizes the ability to cock the hips back fully at the bottom (hip flexion) while minimizing sheer stress on the spine. The wider grip forces you into a lower position, almost into a full squat. Dr Joel Seedman is a neuromuscular expert and performance specialist who works with athletes to improve muscle function and movement mechanics. The reason for this is based on simple biomechanical analyses of hip function. Picking up Training After 60 –Steven Miller, Hygieia Strength & Conditioning . As long as grip strength is sufficient, this shouldn't be an issue. Your torso will be bent over to approximately 45 degrees, which maximizes your ability to cock the hips back fully at the bottom (hip flexion) while minimizing sheer stress on the spine. With this in mind once motor unit recruitment peaks out on the deadlift (which can occur relatively quickly in comparison to other lifts) the only factor that will drive significant impact on deadlift numbers will be strength and hypertrophy gains in the targeted muscles. Those training the squat with a moderate stance will help the hybrid sumo and training the hybrid sumo will help the moderate stance … What is optimal? However, these elements tend to make it less conducive for those looking to gain hypertrophy particularly throughout the musculature of their back. Once you go back to normal squats and deadlifts, form and technique will feel more locked in than ever. Also if your knees tend to collapse inwards when pulling heavy weights, a wide stance puts more pressure on the knee ligaments. The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean. The sumo deadlift on the other hand falls on the opposite end of the spectrum. In fact it can take months for a lifter to determine which variation matches up best with their body type as the technique and targeted muscles for each is unique. This is also why he switches directions mid-way through the set to target each side equally. This is an example of how the squat stance deadlift is conducive not only for powerlifters and athletes but for lifters of all ages due to the safe and natural mechanics. The stance you are in should be about shoulder-width or slightly wider. This helps groove the proper neural pathways more efficiently as you practice the squat and deadlift patterns twice as frequently. This position will provide the greatest pressing strength from the legs while eliminating hip irritation produced from using an excessively wide stance. Most people have difficulty flexing their lats. Although the big 3 lifts (squat, bench press, and deadlift) each rely heavily on technique and neuromuscular efficiency, the nature of the deadlift lends itself more to brute force and raw strength than any of the other movements. You can also incorporate snatch-grip deads into your conventional deadlift warm-ups. Because of this, there is tremendous carryover in training. Keep a natural, not excessive, arch throughout the spine while and keep your head in a neutral position. You'll probably pass it. Because their feet and hips have spent so much time in excessive external rotation this becomes their go-to movement strategy for any lower body movement including walking and overall gait mechanics. Due to the high difficulty of the movement you'll want to start with half your body weight then move up gradually to handling bodyweight on this movement (a 200 lb. In addition she methodically sets her spine and deliberately pulls slack out of the bar each and every rep. In fact, the negative (lowering phase) is nothing more than the eccentric portion of a squat. Similar to the speed deadlift variation you’ll want to start off by using 50-70% of your 1RM and progress from there. Focus on lowering your body slowly during the eccentric while feeling for optimal positioning. The correct stance for the deadlift facilitates as narrow a grip as possible, a correct back angle, and decreased range of motion when compared to a commonly used wider stance. You can also choose to be more civilized and perform the double pause gliding/hover deadlift with a standard barbell as shown by some of my collegiate athletes. 09-14-2012, 01:16 PM #1. However the ability to keep the bar closer to the center of mass, combined with a smaller range of motion and more upright torso position tends to make the variation safer on the spine. The other 10% while feeling more comfortable with the sumo or conventional deadlift they’ve become accustomed to over the years inevitably end up incorporating the squat-stance deadlift into their training as a means of increasing their overall strength, size, and movement mechanics. The sumo deadlift is based on that specific stance. What is gynecomastia? Using an extra-wide stance … Ensure there’s tension in the band at the starting point. Pausing in the concentric phase teaches excellent pulling mechanics and really reinforces the idea of keeping a rigid spine and tight lats without letting the hips shoot up or the chest drop over. This exercise is a great target to improve your posterior chain and is a great alternative to the Sumo Deadlift. The squat-stance deadlift is therapeutic. The 45-degree bent-over torso position does just that. More from Starting Strength. Similar to the speed deadlift variation, you'll want to start off by using 50-70% of your 1RM and progress from there. It's for this very reason that most coaches and elite lifters are now recommending a free-fall on the negative phase of the deadlift in order to avoid stress on the spine and hips. Because eccentric motions are one of the most potent stimuli for promoting functional strength and size gains, this free-fall maneuver unfortunately short-changes the strength and hypertrophy benefits of the deadlift. Powerlifters who are proponents of the sumo deadlift argue that its carryover to the squat is much greater than with conventional deadlifts because the sumo position is more similar to the mechanics used in a typical powerlifting squat. Execution/cues: Maintaining tall spine, bear weight onto lead leg while bending through hips. Five reasons to start sprinting today, plus a 6-week plan to get you started. Snatch grip deadlifts create a powerful stimulus and offer a multitude of benefits: Limber hips, explosive power, bone-crushing grip, and a massive posterior chain. Check it out. Here I have NFL defensive end Jarius Wynn performing it to prepare him for the demands of the season. Focus on pushing the knees out and keeping the hips pushed back as far as possible while still keeping the chest out. Although, is this logic in accordance with what the research says? As long as you don’t collapse, the range of motion should only be 1-3 inches below what you would typically go to when touching the floor. If you were going to pick up a heavy kettlebell, stone, or any heavy object off the floor this is the position/technique you would most likely assume. This is more of an illusion as the closer grip can give the appearance that the lifter is pulling with the arms. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. Unlike the other two styles of deadlift, it has even tension throughout. Benefits of the Sumo Deadlift Below are three benefits of the sumo deadlift that one can expect when integrating the sumo deadlift into a training program. Setup: Assume long split stance. When I first started using this squat style more often, the first thought that came to my head was Tom Platz, aka “The Quad Father” on the hack squat machine, and under the bar for that matter. 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