Wide/Sumo Vs. Conventional Squat/Deadlift

Discussion in 'Fitness & Nutrition' started by milani, Jun 16, 2005.

Thread Status:
Not open for further replies.
  1. milani

    milani "The best activities for your health are pumping a

    Joined:
    May 21, 2003
    Messages:
    1,545
    Likes Received:
    0
    Location:
    Orland Park, Illinois
    I have always lifted using the conventional stance during squat/deadlifts. I have started to practice my form on the wide/sumo stance. I feel like it is more natural, and for a lack of words, "easier" on the body. I know my form is not perfect, but after reading umpteen articles on EFS, I think I know what I need to watch, and perfection only comes with practice. Weightwise, will I see an increase or decrease in my max if I switch to the method? Next week I am going to test both and see, but I was just curious if you all had any answers. I am also curious who belongs to which camp.
     
  2. sprite

    sprite Active Member

    Joined:
    May 20, 2003
    Messages:
    2,967
    Likes Received:
    0
    Location:
    MI, USA
    Testing wide vs narrow after only a few weeks of going wide would probably not be a fair test. Ultimately, wide stance should result in higher poundages, but give it time.

    I pull more sumo than I do conventional, but I alternate styles. My squat stance is only semi-wide, not as wide as my sumo deadlift stance.
     
  3. Lurker111

    Lurker111 New Member

    Joined:
    Sep 23, 2003
    Messages:
    1,837
    Likes Received:
    0
    Location:
    Back in Seattle
    I started out doing my heavier deadlifts sumo style but eventually switched to conventional and I don't think I'd go back to sumo style.

    Squat I have been going semi-wide stance. I might need to get some briefs if I go any wider as I get heavier. I'd hate to damage my hips before I even get to some *real* weight.
     
  4. sprite

    sprite Active Member

    Joined:
    May 20, 2003
    Messages:
    2,967
    Likes Received:
    0
    Location:
    MI, USA
    Is that true if you look at it in terms of a percentage of bodyweight? It seems like most of the SHW guys pull conventional, but I was wondering if that style just fits their rounder body-type better. It seems like a lot of leaner guys have good success with sumo.
     
  5. joy division

    joy division New Member

    Joined:
    Mar 14, 2003
    Messages:
    16,419
    Likes Received:
    0
    Location:
    hollywood, LAids
    squat wide, dead conventional :wavey:
     
  6. G-n-P

    G-n-P New Member

    Joined:
    Apr 21, 2005
    Messages:
    5,126
    Likes Received:
    0
    Location:
    Tulsa
    I pull more with a modified conventional style....comes from a lot of oly lifting.

    some guys are poorly built to pull conv. so sumo gives them better results....the one good thing about sumo is that you can get more out of your equipment
     
  7. Jeg1983

    Jeg1983 OT Supporter

    Joined:
    Jun 19, 2003
    Messages:
    5,413
    Likes Received:
    0
    :wavey:
     
  8. giblit

    giblit OT Supporter

    Joined:
    Aug 12, 2003
    Messages:
    1,909
    Likes Received:
    1
    Location:
    arcata ca

    thats how i do it.
     
  9. Werdna

    Werdna Livin' the SLO Life...

    Joined:
    Jun 30, 2002
    Messages:
    14,737
    Likes Received:
    0
    Location:
    Cali
    sumo feels waaaaaay better for me...regulars hurt my back and i'm weaker on them
     
  10. synthetic

    synthetic New Member

    Joined:
    Apr 9, 2002
    Messages:
    5,704
    Likes Received:
    0
    Location:
    San Diego, CA
    i have noticed the heavy guys like conventional while the lighter guys go sumo

    when i started to lose weight, sumo became easier for me, and doing conventional i began to hitch while sumo doesnt allow me to hitch.
     
  11. milani

    milani "The best activities for your health are pumping a

    Joined:
    May 21, 2003
    Messages:
    1,545
    Likes Received:
    0
    Location:
    Orland Park, Illinois
    I went heavier on the wide stance squats today, and felt like I could have lifted more weight than I had planned. I guess I will find out next week, since I am planning to find my 1RM with both styles on squat and dead...

    EDIT: whoo hoo!! 1000th post :ugh2:
     
  12. Gutrat

    Gutrat "GET DOWN..."

    Joined:
    Oct 16, 2002
    Messages:
    1,808
    Likes Received:
    0
    Location:
    Canada, Quebec
    I'm scrawny, and I can pull more with sumo -- true story. :o
     
  13. Bobert

    Bobert OT Supporter

    Joined:
    Jun 20, 2004
    Messages:
    26,578
    Likes Received:
    0
    Location:
    !Chicago/Boston
    truth... most likely just because I don't feel comfortable with conventional.
     
  14. princess0fdiabl0

    princess0fdiabl0 The Hairy Animal

    Joined:
    Sep 1, 2004
    Messages:
    479
    Likes Received:
    0
    Location:
    San Diego, CA
    i pull in between both...
    i can max better on DLs with conventional but its tons easier to get off 5 reps if i go wider. I just usually cant get "out of the hole" with my conventional max weight and a wider stance.
     
  15. JordanClarkson

    JordanClarkson OT Supporter

    Joined:
    Oct 11, 2002
    Messages:
    59,942
    Likes Received:
    15
    Location:
    Go Dodger Blue!
    I squat much less wide and would not be able to DL sumo.
     
  16. milani

    milani "The best activities for your health are pumping a

    Joined:
    May 21, 2003
    Messages:
    1,545
    Likes Received:
    0
    Location:
    Orland Park, Illinois
    agreed... I've got a gut that gets in the way. Also, it seems like an "art" form getting into sumo position. A guy that I have been talking to at the gym takes about 30 seconds to get into position and he rips it off the ground like it was easy...
     
  17. milani

    milani "The best activities for your health are pumping a

    Joined:
    May 21, 2003
    Messages:
    1,545
    Likes Received:
    0
    Location:
    Orland Park, Illinois
    Well, here is my 1RM for conventional squats:

    bar x 8
    135x5
    155x5
    175x3
    195x3
    205x2
    225x2
    245x1
    265x1
    275x1
    290x1 (PR)
    295x3/4 - Needed some help out of the hole...

    Tomorrow, conventional DL
    Thursday, Wide Squat
    Friday, Wide DL
     
  18. joed1228

    joed1228 New Member

    Joined:
    Nov 7, 2003
    Messages:
    1,507
    Likes Received:
    0
    Location:
    MA
    Call me weird but I tried the wide stance once, it felt really odd and alot harder. I do squats with my feet about shoulder distance apart. That wide stance is odd for me.
     
  19. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

    Joined:
    Jun 4, 2000
    Messages:
    64,986
    Likes Received:
    680
    You're probably quad-dominant, need to strengthen post. chain
     
  20. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

    Joined:
    May 5, 2004
    Messages:
    6,973
    Likes Received:
    0
    Location:
    Brohio
    squat wide...dl not sure i do both
     
  21. Lurker111

    Lurker111 New Member

    Joined:
    Sep 23, 2003
    Messages:
    1,837
    Likes Received:
    0
    Location:
    Back in Seattle
    Think it was maybe a bit much on volume for a max attempt? Or were you just doing a normal workout up to your max?
     
  22. ACURA TL-S

    ACURA TL-S OT Supporter

    Joined:
    Apr 1, 2002
    Messages:
    45,453
    Likes Received:
    3
    Location:
    The South
    I conventional DL and do conventional squats if I am doing ass to the grass, sumo if I am doing box squats.
     
  23. milani

    milani "The best activities for your health are pumping a

    Joined:
    May 21, 2003
    Messages:
    1,545
    Likes Received:
    0
    Location:
    Orland Park, Illinois
    :dunno: I wanted to attempt a 1RM to gauge where I stand. The first few sets were warmups, then I slowly started incrementing...
     
  24. Maestro Nobones

    Maestro Nobones Great Job! - GLAD DADS CREW

    Joined:
    Jun 6, 2004
    Messages:
    34,659
    Likes Received:
    0
    Location:
    in austin at the studio or the dojo
    holy shit, I tried the wide/sumo DL and it felt like the bar flew off the ground for some reason. Seemed a lot easier than regular stance....
     
  25. cazzone

    cazzone OT Supporter

    Joined:
    Oct 29, 2003
    Messages:
    7,738
    Likes Received:
    7
    That's a lot of volume, mang.

    Do bigger jumps...

    135 --> 225 --> 275 --> 11ty
     
Thread Status:
Not open for further replies.

Share This Page