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Old 12-14-2010, 06:47 AM   #1
Daniel LeGrand
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Stance width for DL

I was watching some videos of 500+ DLs and it seems that the heavier the DL, the wider the stance. I was wondering what the optimum width was for a good, heavy DL.

I'm currently at 450# and my stance is slightly wider than shoulder width (I get that by closing my eyes and prepare to do a vertical jump and use that as my width). But I watch the competitive lifters and their stances are nearly 1.5 - 2x wider than shoulder width.

Anyone know if this is an appropriate stance for good DL form? Is it merely a preference? It seems the wider your stance, the shorter the distance you have to move the bar, but I wasn't sure on appropriateness of this technique.
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Old 12-14-2010, 06:54 AM   #2
Tamara Cohen
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Re: Stance width for DL

Are they pulling sumo?
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Old 12-14-2010, 07:41 AM   #3
Eric Montgomery
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Re: Stance width for DL

Individual anthropometry may give you better leverage (and therefore strength) in a sumo stance, or in a conventional stance. The few inches that the range of motion gets reduced is negligible.

If you have extremely long legs and a short torso (or a few other combinations) you may be better suited for a sumo stance. But it's not necessarily true that sumo=stronger, seeing how Andy Bolton's 1008lb deadlift was with a conventional stance, and Konstantinovs routinely pulls about 4x bodyweight raw with a conventional stance.
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Old 12-14-2010, 05:39 PM   #4
Chris Mason
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Re: Stance width for DL

That video was not indicative of all pulling.
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Old 12-15-2010, 03:02 PM   #5
Ian Nigh
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Re: Stance width for DL

I find that feet directly bellow my hips (AKA jumping stance) keeps my back and hips happy. But my best DL is only 352lbs so take it or leave it.
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Old 12-15-2010, 05:23 PM   #6
Graeme Howland
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Re: Stance width for DL

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Originally Posted by Eric Montgomery View Post
and Konstantinovs routinely pulls about 4x bodyweight raw with a conventional stance.
Nitpicking, but KK has competed @ 275# and 308# weightclasses, so his 900+ pulls are not 4X BW .
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Old 12-15-2010, 08:15 PM   #7
Casey Raiford
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Re: Stance width for DL

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Originally Posted by Eric Montgomery View Post
Individual anthropometry may give you better leverage (and therefore strength) in a sumo stance, or in a conventional stance. The few inches that the range of motion gets reduced is negligible.

If you have extremely long legs and a short torso (or a few other combinations) you may be better suited for a sumo stance. But it's not necessarily true that sumo=stronger, seeing how Andy Bolton's 1008lb deadlift was with a conventional stance, and Konstantinovs routinely pulls about 4x bodyweight raw with a conventional stance.
Exactly that.

Your mileage will most definitely vary. It depends on your mechanics, conditioning and a lot of other things. I've got an athlete who's fairly short but has really long femurs so sumo stance works best for her, for instance.
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