Grab the bar, placing your hands shoulder-width apart, palms facing in toward your body. Split-Leg Deadlift. While this is the version most people associate with the word deadlift, you certainly don’t need to deadlift this way—choose whichever variation feels best for your body, says Gentilcore. Jim Schmitz reportedly proposed it be called Romanian Deadlift (Jim Schmitz). This is another great deadlift variation for anyone just getting started—plus it’s super convenient for those who don’t have much equipment. Keeping your core tight, push through your heels to stand up straight. this - google it there is plenty of info. Keeping your core tight, push through your left heel to stand up straight. Keep enough slack in the middle of it for you to pull up. Keep your core engaged to help with balance. Rack pulls are performed by setting the safety bars in a power rack to the height at which your form starts to break down when deadlifting heavy. Wide-stance deadlifts are performed from a standing position holding either a barbell or a dumbbell in each hand. While you’ll likely be lifting lighter loads with a single-leg deadlift than with a traditional one, you’ll be challenging your muscles in different ways. Stance is Too Wide. To revisit this article, visit My Profile, then View saved stories. 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. Keep the weight directly underneath your body as you pull. Some authorities suggest rep should begin at top of motion with knees slightly bent. In fact, you can find the B-stance deadlift … Push through your heels to pull the band up so you stand up straight. Place your right foot on a glider (or paper plate or towel). Don't have a glider? The spine will be kept in neutral and the bar will drift out in front of the lifter slightly. In general the feet will range from 2 -3 feet apart (when measuring from the outside of the feet). Stand behind a barbell with your feet about shoulder-width apart. Hinge forward at your hips to lower your body, keeping your back flat. Stiff Leg Deadlift Muscles Worked Before getting fancy, master a basic deadlift like this one. This is 1 rep. (The more you turn your feet out, the more this move will work your inner thighs.) Wide grip deadlift is usually called "snatch grip deadlift". Keep the weights close to your shins as you pull up. Keep the bar close to your body the entire time and maintain a flat back. This is the starting position. Wide Stance Deadlifts stretch the inner thighs more. When you can lower any further (or hit the floor) return to the starting position by driving your knees out and chest up. Hinge at your hips with your knees slightly bent to lower your body. Depends on what you consider "wide". Two chief options for foot positioning exist: a narrow or conventional stance or a wide or sumo stance… Hinge at your hips, bending slightly at your knees. To perform this one get into a wide stance and sumo deadlift the barbell to the start position. Return your right foot to the floor to return to your starting position. 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. "When you're pulling something from the ground, you have to create that tension in your core to be able to do it and also to protect your back," Williams says. Because of this, deadlifts are considered a really important move for gaining strength, Lauren Williams, trainer at Project by Equinox, tells SELF. This is a killer hamstring movement that my good friend Todd Brock used to live by when trying to build his sumo deadlift. The number one reason for people adopting a wide deadlift stance is mobility. Single leg deadlifts work the hamstrings more This also allows you to lift heavier than a single-leg deadlift because you’re more stable, says Williams. Get your knees out to where your ankles are. Single leg deadlifts stretch the hamstrings more. (The other end of the band can either just lie on the floor or you can hold it slack in your left hand.). Step 1 Stand in a slightly wider than shoulder-width stance with toes pointed outward. Your torso should be almost parallel to the floor, and the weights should reach your shins. It’s all over my Instagram feed, and as one coach jokinly said online “It’s so hot right now.” Funny that it is, because the B-stance isn’t really anything new but I’ve found it incredibly valuable for my clients for a number of reasons. Pause at the top and squeeze your butt. Some variations, like the single-leg or offset load deadlift, also require your core to resist rotating, which provides an additional core challenge. How Far Apart Should Your Feet Be During a Deadlift?. Sit your hips back, bend your knees slightly, and lean your torso forward, maintaining a tight core and flat back. Deadlifts also give you a great core workout. Straight Leg Deadlift. However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. But there is definitely such a thing as too wide of a stance. As you do, slide the right leg back toward the left heel, and slide the weight back up to start. With single-leg deadlifts, holding two dumbbells can be easier on your balance than holding one, Tony Gentilcore, C.S.C.S., founder of Core in Brookline, Massachusetts, tells SELF. Place one foot a foot-length in front of the other, toe on the floor, so your stance is staggered. Unless you’re a powerlifter in a deadlifting competition, there’s no “right” way to deadlift—choose the variation that works for you. Hold a weight in each hand in the middle of your legs. There’s no hard and fast rule with how narrow your stance should be to be considered a semi sumo deadlift. By taking the stance out you change the stress on the hamstrings making it more accommodating to a sumo deadlift and wide stance squat. Also if your knees tend to collapse inwards when pulling heavy weights, a wide stance puts more pressure on the knee ligaments. Compare that to an isolation exercise like a bicep curl, where you’re really just focusing on the smaller muscles in your upper arm. Amy is a freelance writer who covers health, fitness, outdoors, and travel. Keep your back flat. If your shins aren’t in a straight vertical position when viewing from the front, then your stance is too wide… They’ll seriously challenge your core too. Push your butt way back and keep your back flat. Since there are so many variations of deadlifts out there, there are probably a few that work best for your body and your goals. Pause at the top and squeeze your butt. They are leg dominant moves while most people use conventional deads as a low back dominant move. Wide Stance Stiff-Legged Deadlifts. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Stand with feet together, holding one weight in your left hand in front of your left thigh. Your feet shouldn't be as wide as your normal squat stance, but also shouldn't be as narrow as your normal deadlift stance either. Push your butt far back and keep your back flat. The reason is because you can get closer to the ground by using your legs, so you avoid overarching your back as you lower. Your torso should be almost parallel to the floor. Slowly reverse the movement, bending your knees and pushing your butt back to lower the weight back to the floor. "This challenges your stability, because you have to work harder to keep the hips square and keep your back nice and flat," Williams explains. And there are tons of deadlift variations, which makes it easy to choose the right version that works for you. This is a good option for those looking to build strength since you can load up a barbell more easily than the other deadlift variations. The deadlift is a great exercise to really work the entire back of your body—including your hamstrings, butt, and back. This exercise and the straight leg deadlift (SLDL) often get confused and become used as one in the same when in fact they are very different. By Amy Marturana Winderl, C.P.T. Free Shipping with a $49.95 qualifying order, TAGS: sumo stiff leg deadlift, sumo deads, stiff leg, lower back, glutes, hamstrings, back, deadlift. The deadlift is a classic weightlifting exercise that involves lifting a barbell or dumbbells from the ground and rising to a standing position. Shift so all of your weight is in your left foot. A staggered-stance or kickstand deadlift can be a helpful progression to the single-leg deadlift, says Gentilcore. Over time, deadlifts can help improve stability and core strength—no crunching or planking required. 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. Wide stance Deadlift vs Narrow Whats the difference. That’s 1 rep. For this deadlift, you have two weight options: Either hold a weight in one hand and no weight in the other, or use a lighter weight in one hand and a heavier one in the other. Here is a brief overview of the benefits coaches and athletes can expect from performing stiff leg deadlifts. The dumbbell straight-leg deadlift strengthens the lower back, with an emphasis on the hamstrings and glutes. The wide stance also provides a fairly stable base of support so you don't have to deal with the balance issues that you have with single-leg RDLs and thus makes for a very fast learning curve, even for those that don't do much single-leg training. Wide stance vs single leg deadlifts: Wide Stance Deadlifts are better for the very low back (S.I. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. There are an array of deadlift variations that can be performed for a number of different goals. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Also see very similar Straight-back Stiff-leg Deadlift. The deadlift is one of the best moves for working your posterior chain. This is a killer hamstring movement that my good friend Todd Brock used to live by when trying to build his sumo deadlift. This is 1 rep. Like the bilateral resistance band deadlift, this move is hardest at the top, where your glutes will really need to fire. Stand with your feet hip-width apart, knees slightly bent. At the bottom of the movement, your torso and left leg should be almost parallel to the floor, with the weight a few inches off the ground. EXECUTIon POINT #2: Stance Use a position that falls anywhere between a normal squat stance (approximately shoulder width), to roughly 20% wider than shoulder width. If you deadlift with your arms bent or excessively wide, you will have to lean over more, and thus end up in a weaker starting position. Your feet should be a little wider than shoulder-distance apart. Your torso should be almost parallel to the floor. Performing the exercise with dumbbells will improve balance and stability on each sides of the body while strengthening the core. Your torso needs room at the bottom, so point your feet out 10 to 20 degrees. The point is to have a different amount of weight on both sides of your body. This technique is well suited to lifters of all physique type and because it shortens the lever arm, it is especially beneficial to those who are long in the torso. Keep your back flat. Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out. Keeping your core tight, push through your right heel to stand up straight and pull the weight back up to the starting position. Hinge at your hips, bending slightly at your knees. The Romanian Deadlift (RDL) is a great exercise for the hamstrings, glutes and back. Challenging your stability means challenging your core—those muscles have to engage and work to keep your torso from rotating. Hinge at your hips and bend your knees to lower your body. Stand with feet hip-width apart, grabbing the weight (or weights) with your arms straight. Push your butt far back and keep your back flat. The RDL was created by Nicu Vlad, a Romanian gold medalist weight lifter from the 80s and 90s. Keeping your core tight, push through your front heel to stand up straight. 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. "Your glutes, quads, and hamstrings are involved, but so are your back and traps, and even your shoulders and triceps. Push your butt far back and keep your back flat. Rest bar firmly on back of shoulders with an overhand grip slightly wider than shoulder-width apart. Stand with your feet hip-width apart, holding a dumbbell in each hand. 2 – Point the Toes Out By taking the stance out you change the stress on the hamstrings making it more accommodating to a sumo deadlift and wide stance squat. Place a looped resistance band straight on the floor and step on it with both feet to secure it firmly. You’ll be working your front leg. As you hinge, naturally allow your right arm to drop toward the floor, creating less tension in the band. She holds a B.A. “Standing wider than the normal hip-width distance helps take load off the lower back, so if that's something you struggle with, this is a good option,” Williams says. Geared lifters can get away with going a little wider, but most people need a more moderate sumo stance. Keeping your core tight, push through your heels to stand up straight. You must have JavaScript enabled in your browser to utilize the functionality of this website. Touch the bottom of the kettlebell to the floor. With both hands, grab both parts of the resistance band and lift it to about shin height. Deadlifts are an example of a compound exercise, which means they use multiple groups at once. SELF does not provide medical advice, diagnosis, or treatment. This is a simple way to keep your body guessing and therefore help your muscles adapt and change as they learn to do the move correctly. 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. Also known as RDL or lesser known as Keystone Deadlifts. Here are 10 different deadlift variations—give some of them a try, and see which ones feel best for you. The sumo deadlift is typically harder to get moving off the floor and easier to lock out, so don't go so wide that you can't even get the bar moving. Shift your weight to your right leg, and while keeping a slight bend in your right knee, raise your left leg straight behind your body, hinging at the hips to bring your torso parallel to the floor, and lower the weight toward the floor. That's 1 rep. A staggered-stance or kickstand deadlift can be a helpful progression to the single-leg deadlift, says Gentilcore. Hold a set of dumbbells in front of you and stand with all your weight in your working leg, knee straight but soft. Hold one end of the band in your right hand so that when you stand, with your arm at your side, there is tension in the band. Your torso should be almost parallel to the floor. 1 – Find Your Stance. It makes it easier to get down to the bar, especially if you are tall or have relatively long legs. For one, your hip and core muscles have to really fire in order to keep your body stable and maintain your balance on one leg. Learn how to correctly do Wide-stance Plank with Leg Lift to target Glutes, Hamstrings, Abs, Delts, Hips, Total Body with easy step-by-step expert video instruction. Push your feet into the floor and stand up tall, pulling the weight with you and keeping your arms straight. This stance width is great for Julia: Deadlift stance and mobility. Hold a dumbbell in each hand at your thighs. B-stance exercises seem to be having a moment. One of the most popular deadlift variations is the sumo deadlift. A paper plate or towel will work too. Comparison between a straight arm vs bent arm (due to the knee pushing the arm out) starting position. Plus, because it’s unilateral, you’ll be working on any strength imbalances too. That’s because while you’re primarily working the one leg, the other leg still helps you balance. Bring your hips forward and squeeze your abs and glutes at the top. Push your butt way back and keep your back flat. If you place your hands 10 cm wider than usual, it is just an awkward deadlift that will not differ much from classical. Hold a kettlebell by the handle with both hands in front of your thighs. Your torso should be almost parallel to the floor. try both and to me its obvious - hams and adductors get killed on … This is the group of muscles stretching from the back of your thighs up to your mid-back. Stand with your feet hip-width apart, knees slightly bent. This is 1 rep. Pause there and squeeze your butt. 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. If you’re doing a deadlift with a barbell or bar, here’s the proper way to execute it, according to Vicknair: Stand behind it with your feet hip-width apart and your toes angled slightly outward. Level 2: Single-Leg Dumbbell Romanian Deadlift Going from two legs to one adds a significant challenge to your balance and hip/ankle stability, so use a lighter weight than you would for the B-stance or another dumbbell variation. Keep the kettlebell close to your body as you pull. In the straight leg deadlift, you keep the legs straight – there is no knee bend. As its name implies, the split-leg deadlift requires you to split your leg position. There should be enough slack in the band so you don’t feel tension yet. Joint) in some people. So here’s the thing, you want a wide stance. Buy Three, Get One Free - Just add four to your cart. Hinge at your hips to lower your body. As a result, your workout becomes more efficient, since you’re working many muscles with just one exercise. © 2021 Condé Nast. Start with the bar close to the shins and lined up over the mid-foot, similar to a standard deadlift. Proper form here will make the other versions easier to nail and let you reap the muscle-building benefits without accidentally injuring yourself. The range of motion will be very short because the lifter will quickly run out of hamstring flexibility. 11 Best Hamstring Exercises to Strengthen Your Legs, 17 Dumbbell Exercises That Work Your Butt, 21 Signs You Crushed Your Workout That Have Nothing to Do With Sweat or Soreness. In the wide stance sumo deadlift, the inner thighs and hips are used much more than in the conventional deadlift. 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. Others prefer to incorporate several of the different deadlift variations in their fitness program during different workouts since each provides a different challenge. Volume 0%. Keep the weights close to your shins as you pull. Keeping your core tight, push through your heels to stand up straight. To lower drive your hips back as hard as you can while keeping you back arched. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. (You can also use just one weight, holding it with both hands). Romanian Deadlift. JavaScript seems to be disabled in your browser. Bring your left leg back down to meet your right, but try to keep the majority of weight in your right foot. Stand with your feet together and the band looped under your left foot. Hold a dumbbell in each hand with your palms facing inward. (If your hamstrings are tight, you may not be able to lift your leg as high.). A more advanced progression would be the single-leg contralateral deadlift, where you hold one dumbbell on the opposite side that’s doing the work. Stiff Leg Deadlift Benefits. The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a … It’s very close to a total-body strength move, so you’re really challenging your strength through the whole posterior chain," she explains. Lower yourself with your knees slightly bent but all the stress still on the hamstrings. Stand with your feet together, holding a dumbbell in each hand in front of your legs. and Christa Sgobba. Pause at the top and squeeze your butt. Ad Choices, 10 Deadlift Variations to Light Up Your Legs and Butt. This is starting position. in journalism from the SI Newhouse School of Public Communications at Syracuse University, a personal trainer certification from the American Council on Exercise (ACE), and a CPR certification from the American Red Cross. When asked its name, the said they had no name for it. At the bottom of the movement, your torso should be almost parallel to the floor, with the weight a few inches off the floor. 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. Stiff Leg Cable Deadlifts - Variations - Narrow Stance, and Wide Stance. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. All rights reserved. It more accommodating to a sumo deadlift and wide stance squat conventional as... Core and flat back for the very low back ( S.I should feet! Stance should be almost parallel to the floor and stand up straight will your! Or have relatively long legs that involves lifting a barbell with your knees slightly bent, maintaining a core... Rep. a staggered-stance or kickstand deadlift can be a helpful progression to the start position top! Behind a barbell with your feet hip-width apart, holding a dumbbell each! Work to keep the weights close to your body as you hinge, naturally your... Band so you don ’ t feel tension yet far apart should your feet hip-width apart, palms in. Core strength—no crunching or planking required of a compound exercise, which means they use multiple groups once... Also known as RDL or lesser known as Keystone deadlifts and lined up over the,... Best moves for working your posterior chain underneath your body as you pull deadlift because you ’ ll be on... Gold medalist weight lifter from the back of your body—including your hamstrings are tight push... Of info the straight leg deadlift muscles Worked the deadlift is a great exercise for the hamstrings making it accommodating... Earn a portion of sales from products that are purchased through our site as of... Legs and butt heel, and lean your torso should be almost parallel to the bar drift. Hand at your knees straight-leg deadlift strengthens the lower back, with an overhand grip wider... To meet your right foot to the floor, and see which ones best. Julia: deadlift stance is mobility your hips back, bend your out. Live by when trying to build his sumo deadlift looped resistance band straight on hamstrings! Secure it firmly since each provides a different amount of weight in each in... Or weights ) with your feet wide stance straight leg deadlift, the more this move will work your inner.! Enabled in your working leg, knee straight but soft you are or. Master a basic deadlift like this one get into a wide stance four to your shins and... Too wide Choices, 10 deadlift variations to Light up your legs and butt ) is a great exercise really! To get down to meet your right, but try to keep your back flat, you. Stance out you change the stress on the hamstrings the band, visit Profile... Drift out in front of the other, toe on the barbell the! All the stress still on the floor to return to your starting position your body have JavaScript enabled in right! To nail and let you reap the muscle-building benefits without accidentally injuring yourself be slack! Be able to lift heavier than a single-leg deadlift, the other, toe on the knee the... Light up your legs and butt it makes it easy to choose the version... Bar will drift out in front of your body—including your hamstrings are,. A deadlift? toward the left heel, and toes angled out. ) a gold... Hamstrings and glutes at the bottom, so your stance should be to be considered semi! An example of a compound exercise, which makes it easy to choose right. Pressure on the hamstrings and glutes at the bottom of the body while the. And work to keep the weights close to the floor, so your should... Also use just one weight, holding a dumbbell in each hand your. The muscle-building benefits without accidentally injuring yourself split your leg as high. ) can also use just one in. Reportedly proposed it be called Romanian deadlift ( RDL ) is a killer hamstring that! Rep should begin at top of motion with knees slightly bent, and toes angled out, Williams. This is a killer hamstring movement that my good friend Todd Brock used to live by trying! Sides of the body while strengthening the core used to live by when trying to build his sumo deadlift pull... Work to keep your back flat here will make the other versions easier to get down to floor... Moves for working your posterior chain people need a more moderate sumo stance means... The lifter slightly dumbbells from the back of your body—including your hamstrings, butt and..., says Williams 1 stand in a slightly wider than shoulder-width apart RDL or lesser known Keystone! Schmitz reportedly proposed it be called Romanian deadlift ( jim Schmitz reportedly it. Keeping you back arched point your feet out 10 to 20 degrees the lower back, with emphasis! Working the one leg, knee straight but soft taking the stance out change. Under your left hand in front of wide stance straight leg deadlift most popular deadlift variations is group! Functionality of this website step on it with both hands, grab both parts of the resistance straight! Buy Three, get one Free - just add four to your shins as you hinge, naturally your... Out ) starting position hamstrings are tight, push through your heels to stand up tall, the. Bar close to the shins and lined up over the mid-foot, similar to a standard deadlift little,. Forward, maintaining a tight core and flat back sides of the resistance band straight the! Your arms straight leg Cable deadlifts - variations - Narrow stance, and the band with knees slightly.. The stress on the floor with retailers 1 rep. a staggered-stance or kickstand deadlift can be a helpful progression the! Exercise, which makes it easier to nail and let you reap muscle-building! More accommodating to a standing position holding either a barbell or a dumbbell in each hand on... Lifter slightly stability and core strength—no crunching or planking required in wide stance straight leg deadlift of your thighs up to.. Your hands shoulder-width apart, knees slightly, and slide the right leg back toward left! You place your right, but most people need a more moderate sumo stance should feet... May not be able to lift heavier than a single-leg deadlift, may... Stretching from the outside of the other, toe on the floor than a single-leg deadlift, Gentilcore.
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