While keeping a slight bend in both knees, slide your right leg back behind your body, hinge at the hips to bring your torso parallel to the floor, and lower the weight toward the floor. Don’t be surprised if your able to perform squat-stance deadlifts with much greater frequency and volume than conventional or sumo variations. Since that time I’ve literally had hundreds of people personally express to me either through email or social media the incredible results they’ve achieved by using the squat-stance deadlift as their primary method of pulling. In fact trap bar deadlifts and squat stance deadlifts are the two primary pulling variations I use with my clients. On a side note don’t be surprised if visually it appears as though your elbows have a slight bend in them when performing this variation. Using the opposite stance pause deadlift as a supplemental exercise to your primary pulling stance can really highlight weaknesses, or just help to build the deadlift all together. Sumo Deadlift (Wide Stance) The sumo deadlift has a much wider stance than the conventional deadlift. Unlike the other two styles of deadlift, it has even tension throughout. Your torso should be almost parallel to the floor. This is 1 rep. Some people love to pull from the floor with a conventional barbell deadlift, while others prefer the balance challenge that comes with a single-leg variation. Slowly reverse the movement, bending your knees and pushing your butt back to lower the weight back to the floor. Many powerlifters who are proponents of the sumo deadlift argue that the carryover to the squat is much greater than the conventional deadlift as the sumo position is more similar to the mechanics used in a typical powerlifting squat. Deficit Deadlift. OPPOSITE STANCE deadlift: 2X2 (RPE 10) PULL UP: 2X8. Phase 1. Pause at the top and squeeze your butt. The higher bar position significantly decreases the range of motion, allowing you to lift more weight. Deadlift with the Opposite Stance: I get it, it’s easy to fall in love with one variation of the deadlift and run with it. So this is a Rack Pull or Block Pull. Lift kettlebell to chest height as you return to starting position before placing kettlebell back on ground. Pause at the top and squeeze your butt. This is 1 rep. Demoing the moves above are Cookie Janee (GIF 1), a background investigator and security forces specialist in the Air Force Reserve; Angie Coleman (GIF 2), a holistic wellness coach in Oakland, California; Shauna Harrison (GIFs 3 and 4), a Bay Area based trainer, yogi, public health academic, advocate, and columnist for SELF; Lauren Williams (GIFs 5, 6, and 7), a trainer and model; Hejira Nitoto (GIF 8), a mom of six and a certified personal trainer and fitness apparel line owner based in Los Angeles; Saneeta Harris (GIF 9), a blogger, SFG Level 1 certified kettlebell trainer, and the founder of @NaturalHairGirlsWhoLift; and Harlan Kellaway (GIF 10), a trans bodybuilder based in Queens, New York. Those who pull conventional like to train conventional, and those who pull sumo like to pull sumo. Perhaps the most advanced yet effective method for improving deadlift strength and mechanics is performing eccentric isometrics on squat-stance deadlifts. Overview. Movements that are tough are generally movements that can help build weak links. This assistance exercise is mainly to experiment with the opposite stance deadlift. However, there are several reasons why you might be searching for an alternative to the deadlift, including you have an injury that prevents you from deadlifting, you have some sort of technical limitations that doesn’t allow you to get into the proper deadlift position, or you’re simply looking for extra training variety. Hinge at your hips and bend your knees to lower your body. Watch Queue Queue Anyone in the iron game has heard this question a thousand times and this debate will most likely continue for ages. Besides having incredible transfer (squat to deadlift and deadlift to squat), each time you train one you’re essentially training the other. 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 a standard sumo deadlift, you’re going to have less hip extension and greater knee extension. 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. Because they can move more weight, of course! With this stance, you stand with your legs wide apart and keep your focus on them, as if you are trying to … Hinge at the hip, and tip forward, allowing your right foot to come straight up behind you as you hinge forward, eventually bringing your chest parallel to the floor. This depends on your weakness…and how you row. So if you normally pull conventional, sumo deadlift would be your alternate deadlift stance. Grab the bar, placing your hands shoulder-width apart, palms facing in toward your body. Place kettlebell in front of lead leg. Amy is a freelance writer who covers health, fitness, outdoors, and travel. Sumo Deadlift. Using a resistance band for a deadlift is a good way to train your posterior chain if you don't have access to a lot of weight or equipment, since it's hardest at the top of the movement and challenges your lockout strength (when your glutes need to kick in and fire at the top to complete the move), says Gentilcore. Here’s one of my 60 year-old clients demonstrating it. Your torso should be almost parallel to the floor, and the weights should reach your shins. By adding a glider under one foot, you’re challenging your stability and getting your body moving in a way it’s probably not used to, Williams says. To make it more intense I recently modified it by adding chains to the upper back and traps as a means of creating greater overload particularly for my larger athletes. Because everybody is built so differently, some variations may be easier for you based on how tall you are, how long arms are, or other factors, she explains. The wide-stance deadlift works a number of major muscle groups. Keep your core engaged to help with balance. Although some of this due to the advancements in training gear and equipment (which tends to have a bigger impact on the bench press and squat), much of this plateau in deadlift records can be attributed to eccentric muscle actions being rarely implemented on this lift. The hips will abduct and externally rotate open and the toe will point outward. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. 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