Can the Deadlift Exercise Be Executed Using a Wide Stance and a Narrow Grip?

Deadlifts are an effective total-body lift and are a great option for increasing muscular strength and endurance. The traditional deadlift is performed using a moderate stance and a wide grip. However, you may find this to be uncomfortable or simply want to add some variety to your workout routine. If you find this to be the case, try executing the deadlift using a wide stance and a narrow grip, which is often branded as a sumo deadlift.

  1. Exercise Technique

    • To execute a sumo deadlift, stand facing a barbell with your legs wider than shoulder-width apart and your toes pointed slightly out. Squat down and grasp the bar with a shoulder-width or narrower overhand or mixed grip. Straighten your back, stabilize your core and look straight ahead. Maintaining this position, keep your arms extended and lift the bar off the floor by pressing through your heels to extend your knees and hips. Pull your shoulders back at the top of the movement. Pause here then carefully return the bar to the floor.

    Muscles Worked

    • The sumo deadlift works the same muscles as the traditional deadlift including the trapezius, erector spinae, rectus abdominis, obliques, glutes, quadriceps, adductors and hamstrings. However, the wide stance of the sumo deadlift works the adductor muscles on the inner thighs and the glutes much more intensely than the traditional deadlift.

    Benefits

    • Besides adding variety to your workout, sumo deadlifts are beneficial in a few other areas. Try the sumo deadlift if you have a hard time keeping your back flat during the traditional deadlift -- the wide stance will take some of the pressure off your back and force you to rely more on your hips and legs to lift the bar. The stance of the sumo deadlift also positions you closer to the ground so you have less distance to move the bar. This can be very beneficial when you're working with heavy weights or going for a PR.

    Considerations

    • When performing any variation of deadlift, it's crucial to keep your back flat at all times. Rounding your back can result in pulled muscles and even a herniated disc. Use caution when performing the sumo deadlift if you have joint issues -- the wide stance of the exercise puts more stress on your hip joints, which can aggravate any pre-existing conditions. Alternate the sumo deadlift in and out of your routine regularly to prevent any ill effects of the exercise. When first adding sumo style to your workouts, begin with lighter weights, gradually increasing the resistance as you get more and more comfortable with the new body positions.