Deadlift Stance: Regular or Sumo?

[Sleazy]

I just wanted to see what form most of you prefer on your deadlifts. I personally still use a regular stance but noticed more and more people at my gym using the sumo style. I don't think I have given the sumo stance enough of a chance so I am going to try it for a while and see which works best for me.

So which stance do you use and which allows you to go the heaviest (if you have tried both)?

[hrdgain81]

this is the first i've heard of a sumo style deadlift sleazy. I always go feet roughly shoulder width apart. knees very slightly bent.

I would assume sumo style, meaning your legs are wider in stance, and knees more bent? That to me would take away from the impact the movement would have on your hamstrings, and thats half the reason i do them.

[ChinPieceDave667]

I like reg. but my roommate is more of a power lifter and he does sumo most of the time.

[Kane]

I prefer sumo, I find it helps keep your form when doing the motion. It also has less ROM than reg. so you should be able to lift more with sumo vs reg.

[Sleazy]

Here is a good description of sumo:

The major difference that occurs in the sumo deadlift is the placement of the feet. They are placed much wider, sometimes even twice shoulder width, although this is an extreme. The toes are turned outward, sometimes to the point where the angle of the feet approaches 160 degrees. There are several biomechanical advantages to this stance. The distance the bar must travel is greatly lessened as the hip angle is on average 12 degrees greater than the hip angles of conventional deadlifters, while the knee angle is approximately 13 degrees greater. (7, 12) The trunk angle is significantly closer to vertical, which, from a pure safety standpoint, the sumo stance decreases both L4/L5 moments as well as shear forces. (4) Furthermore, the sumo stance allows the lifter to keep the bar closer to the body, which shortens the movement arm to the lumbar spine. (12) This stance can reduce the total distance the bar travels by as much as 25 – 40%. (7)

I am going to try it for the hell of it, because right now regular deadlifts are absolutely killing my lower back. I know my form is good according to the people at the gym, so I'm going to see if sumo puts less stress on it for me.

[verbatimreturned]

ive always done regular deadlifts, but ive heard about sumo's and always wanted to give them a try but just never got around to it.

[andro-tazzed]

I've got a new dead lift style. Place the bar on something so that the bar is even height with your knees. More weight, less stress on the quads, and hams.

[ChinPieceDave667]

Originally Posted by andro-tazzed

I've got a new dead lift style. Place the bar on something so that the bar is even height with your knees. More weight, less stress on the quads, and hams.

Westside does this.

[Sleazy]

Yep. Those are referred to as rack pulls, but you should do them a few inches below your knees (like 2 inches) so you at least have some upward movement.

I've been doing them in my WSB training routine for a while and find they really help strengthen my regular deadlift without putting as much stress on my back by doing the regular ME deadlifts frequently.

[Darkhorse]

Rack deadlifts own!