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. Hold a weight in each hand in the middle of your legs. Also known as RDL or lesser known as Keystone Deadlifts. This is 1 rep. In the straight leg deadlift, you keep the legs straight – there is no knee bend. Push your butt way back and keep your back flat. Grab the bar, placing your hands shoulder-width apart, palms facing in toward your body. A staggered-stance or kickstand deadlift can be a helpful progression to the single-leg deadlift, says Gentilcore. As a result, your workout becomes more efficient, since you’re working many muscles with just one exercise. Your torso needs room at the bottom, so point your feet out 10 to 20 degrees. “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. Rest bar firmly on back of shoulders with an overhand grip slightly wider than shoulder-width apart. The deadlift is one of the best moves for working your posterior chain. At the bottom of the movement, your torso should be almost parallel to the floor, with the weight a few inches off the floor. Keeping your core tight, push through your left heel to stand up straight. Volume 0%. 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. Also see very similar Straight-back Stiff-leg Deadlift. Two chief options for foot positioning exist: a narrow or conventional stance or a wide or sumo stance… 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. Stiff Leg Deadlift Benefits. 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. This also allows you to lift heavier than a single-leg deadlift because you’re more stable, says Williams. How Far Apart Should Your Feet Be During a Deadlift?. Challenging your stability means challenging your core—those muscles have to engage and work to keep your torso from rotating. 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. The spine will be kept in neutral and the bar will drift out in front of the lifter slightly. And there are tons of deadlift variations, which makes it easy to choose the right version that works for you. Pause at the top and squeeze your butt. Push your feet into the floor and stand up tall, pulling the weight with you and keeping your arms straight. Wide Stance Stiff-Legged Deadlifts. Some variations, like the single-leg or offset load deadlift, also require your core to resist rotating, which provides an additional core challenge. You must have JavaScript enabled in your browser to utilize the functionality of this website. They’ll seriously challenge your core too. The range of motion will be very short because the lifter will quickly run out of hamstring flexibility. Stand with your feet hip-width apart, knees slightly bent. 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. Deadlifts are an example of a compound exercise, which means they use multiple groups at once. 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. Your torso should be almost parallel to the floor. 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. Start with the bar close to the shins and lined up over the mid-foot, similar to a standard deadlift. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. They are leg dominant moves while most people use conventional deads as a low back dominant move. Plus, because it’s unilateral, you’ll be working on any strength imbalances too. Hinge at your hips and bend your knees to lower your body. Straight Leg Deadlift. 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. 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. The point is to have a different amount of weight on both sides of your body. Single leg deadlifts work the hamstrings more Jim Schmitz reportedly proposed it be called Romanian Deadlift (Jim Schmitz). 1 – Find Your Stance. Hold a dumbbell in each hand with your palms facing inward. But there is definitely such a thing as too wide of a stance. This is a killer hamstring movement that my good friend Todd Brock used to live by when trying to build his sumo 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. Your torso should be almost parallel to the floor. Free Shipping with a $49.95 qualifying order, TAGS: sumo stiff leg deadlift, sumo deads, stiff leg, lower back, glutes, hamstrings, back, deadlift. Keep the weights close to your shins as you pull up. Stand behind a barbell with your feet about shoulder-width apart. Split-Leg Deadlift. To perform this one get into a wide stance and sumo deadlift the barbell to the start position. There’s no hard and fast rule with how narrow your stance should be to be considered a semi sumo deadlift. Stand with your feet together, holding a dumbbell in each hand in front of your legs. Over time, deadlifts can help improve stability and core strength—no crunching or planking required. Place your right foot on a glider (or paper plate or towel). 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. 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. 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. 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. Compare that to an isolation exercise like a bicep curl, where you’re really just focusing on the smaller muscles in your upper arm. Stand with your feet hip-width apart, knees slightly bent. Push through your heels to pull the band up so you stand up straight. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. this - google it there is plenty of info. Keep your core engaged to help with balance. Push your butt far back and keep your back flat. try both and to me its obvious - hams and adductors get killed on … The deadlift is a great exercise to really work the entire back of your body—including your hamstrings, butt, and back. Deadlifts also give you a great core workout. Hinge at your hips, bending slightly at your knees. One of the most popular deadlift variations is the sumo deadlift. Bring your left leg back down to meet your right, but try to keep the majority of weight in your right foot. 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. 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. Wide stance Deadlift vs Narrow Whats the difference. Wide-stance deadlifts are performed from a standing position holding either a barbell or a dumbbell in each hand. 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. B-stance exercises seem to be having a moment. Others prefer to incorporate several of the different deadlift variations in their fitness program during different workouts since each provides a different challenge. Sit your hips back, bend your knees slightly, and lean your torso forward, maintaining a tight core and flat back. In the wide stance sumo deadlift, the inner thighs and hips are used much more than in the conventional deadlift. Bring your hips forward and squeeze your abs and glutes at the top. This is starting position. Place a looped resistance band straight on the floor and step on it with both feet to secure it firmly. The deadlift is a classic weightlifting exercise that involves lifting a barbell or dumbbells from the ground and rising to a standing position. Stiff Leg Cable Deadlifts - Variations - Narrow Stance, and Wide Stance. © 2021 Condé Nast. "This challenges your stability, because you have to work harder to keep the hips square and keep your back nice and flat," Williams explains. In general the feet will range from 2 -3 feet apart (when measuring from the outside of the feet). In fact, you can find the B-stance deadlift … Keep enough slack in the middle of it for you to pull up. 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. Your feet should be a little wider than shoulder-distance apart. 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. Keep the bar close to your body the entire time and maintain a flat back. Single leg deadlifts stretch the hamstrings more. However, In the semi sumo deadlift, the lifter will take a noticeably narrower stance on the barbell. All rights reserved. Performing the exercise with dumbbells will improve balance and stability on each sides of the body while strengthening the core. When asked its name, the said they had no name for it. Stance is Too Wide. Keep the kettlebell close to your body as you pull. Wide grip deadlift is usually called "snatch grip deadlift". Hinge at your hips to lower your body. (If your hamstrings are tight, you may not be able to lift your leg as high.). Step 1 Stand in a slightly wider than shoulder-width stance with toes pointed outward. 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