T Nation

Super Wide Deadlift Stance


#1

Does anyone have advice for accessory exercises that would help me with a really wide deadlift stance? The competition dl bar will be 61 inches in between the plates. I simulate this in training by putting a 35 and a 10 lb plate inside before the 45s. I normally place my shins just outside the rings. With the dl bar simulation I start with my legs making a 90 degree angle and my shins are about 3 inches outside of the rings, my feet are about 1.5-2 inches away from the 45s. This makes it a little easier than shins outside the rings, but I would like to know of some ways to strengthen the groin and hip joint for safety.


#2

if your gym has olympic collars, you can throw those on before the 45’s to do extra-wide sumo pulls. You could probably accomplish the same thing by stacking at least 4 5 lbs. plates or cookies on before loading 45’s.

I’ve personally found that ultra-wide sumos are of limited value. As for groin/hip strength, try the “good girl / bad girl” machine.

Zercher squats are a nice lift that can simulate a sumo deadlift also, and you will probably get more range of movement out of the exercise than you’ll get with a sumo deadlift.

Play around with your stance, I know it seems to make sense that the wider you go, the lower you’ll be and the more power you can produce…however; you might find that your leverages are weaker in wider stances than in narrow.

I pulled sumo for the longest time and started doing more conventional pulls in training and my conventional is stronger than my sumo…just something to keep in mind bro. I hope this helps.


#3

Thanks, that helps. What is the good girl/bad girl machine, can it be done without a machine? God I like the sound of that. I’ll have to try Zercher squats then, I’ve seen examples of them somewhere before. I play around with my setups a lot and since I’m short, 5’6", if I can put my feet out close to the the plates of a dl bar without comromosing leverage I’ll have a lockout about 2 inches above the knee and 10 inches off the floor. I think that is a short rom even at 148.


#4

hip adductor/abductor is what I think he is talking about.


#5

You can also use bands to strengthen the adductor/abductors.


#6

Thanks you guys. Is the adductor/abductor excercise the one where you start out with your legs in a position similar to a sumo deadlift and you just close them and then open? If so, the name good girl/bad girl makes sense.


#7

Yes. Slutty abductors, prude adductors.


#8

Yes. Slutty abductors, prude adductors.

EDIT: double post.

So, uh, I’ll just add that I feel that glute-ham raises will help with pulling from the floor.


#9

You can experiment with pull-throughs using a sumo stance, I never managed to find a cable stack with enough weight to make them especially effective, but it’s a nice little movement to round things out. Kettlebell swings might not be a bad idea either, but again, the lack of weight doesn’t make them hugely effective IMO, it does help with timing.

I think regular box squats, making sure you know how to use the hips can be helpful.

and yes, the abductor machine is what I was talking about

<-/-> or ->/<-


#10

Wide belt squats. You can also set them up so you are starting from the bottom position in your sumo stance, or put a weight or block on the floor so that you only squat an inch deeper than the start of your sumo pull.