Foot Position for Deadlifts

Deadlifts are one of the three powerlifting exercises, along with squats and bench presses. You'll also see them in many bodybuilding routines, sports conditioning workouts and even weight-loss programs. Deadlifts are one of the most effective exercises for working your posterior chain muscles -- the hamstrings, glutes, lower back, adductors and core -- but switching the position of your feet can change the emphasis of the exercise.

  1. Conventional Position

    • The conventional or regular deadlift is performed with your feet roughly shoulder-width apart. This is the type of deadlift you'll probably be most familiar with, as it's the style most powerlifters and athletes adopt. While it's the most common form of deadlift, the conventional technique is also the most advanced way of deadlifting, according to strength coach Eric Cressey. You need excellent ankle, hip and spinal mobility to pull conventional deadlifts correctly and avoid excessive spinal rounding.

    Wide Position

    • The wide foot position deadlift is also known as the sumo-style deadlifts. Not only is the sumo style slightly easier to master as it has a smaller range of motion and requires less mobility, it also increases glute, hamstring, adductor and abductor activation and reduces the emphasis on your lower back, claims trainer Mike Robertson of Robertson Training Systems. Step your feet out as wide as you can with your knees and toes pointed slightly out, then grasp the bar with your hands and arms inside your knees and pull as you would usually.

    Feet Elevated

    • Feet elevated, or deficit deadlifts, involve standing on a small box or platform to lift. Your box should be around 4 inches high, advises coach Charles Poliquin of the Poliquin Performance Institute. Deficit deadlifts require excellent mobility, and you need to watch out that your back doesn't round over, but when performed correctly they increase the strain on your hamstrings and glutes and develop the lower-back muscles.

    Considerations

    • Foot position when deadlifting is an individual matter. If you have longer legs and shorter arms, you might find a wide-foot sumo-style deadlift easier to perform, whereas those with short legs and longer arms and torsos tend to fare better with the conventional style. Deficit deadlifts can provide a new training challenge and can aid with boosting your other types of deadlift, though they're not allowed in a powerlifting competition, where your feet must be on the floor.