I used to have a "wider" stances and i've get stuck in 405 for like 5 or 6 months, and, a month ago i re-visited one of your videos and motivated me to use a "narrow" stance and my deadlift jumped to 455 for reps, and 495 on singles, this have been one of the best tip i have ever come across, really from the bottom of my heart thanks gor that
It depends on your leverages, honestly. Wide shoulders and narrow hips are GREAT for narrow stance deadlifts. Being female with somewhat wide shoulders, short arms (and legs), and very wide hips, a narrow stance was NOT the best fit for me....and neither was sumo (although I prefer a somewhat sumo squat oddly). I find that I get my best leverages from my feet being at the outside edge of hip-width and my arms right over my legs....any narrower and no stability.....any wider and leverage is lost.
@@inwardheelalldayat this point, yes....about shoulder width, maybe a smidge wider. I have altered some things from the last post (its 3 yrs old!). I'm on IG if you want to take a look
@@carinamone5564 I can relate with the wide stance I’ve actually had some uncomfortable hip impegments from a close stance, I will definitely check out your insta thank you!
A real shame. Omar has gotten very stale lately, and he has forgotten how he became successful in the first place. Seems to me he is reticent to attempt anything new in terms of content or has covered just about all the information there is to be had in the topic of weights.
What's cracking guys, Omar Isuf here, I'm back with another 15 minute video, which content could be sumed up in 3 minutes, also with title that could be refering to everything and nothing at the same time
Started deadlifting more narrow (and toes out) after watching an old video of yours and I’ve never looked back. Things just felt so much better for me and my numbers started going up faster.
When starting out I almost exclusively got my info from Alan's videos and deadlifted in a similar style with narrower feet. Being 6'4" with long arms and wide hips I was able to smash through some DL plateaus by simply widening my stance to just past shoulder width. It just really shows not all body types are the same, find what is comfortable and do it. Important part is to get the barbell off the ground. Train Untamed!
I watch all of your videos and I have to admit your hilarious love the sense of humor and I have learned quite a few things about the form of my own lifts through your videos. Thanks!
Great explanation Alan, another reason why I use a narrow stance is because I believe I creates great tension on the bar before commencing the lift. Also I believe I generate more power through the floor.
I recommend foot stance being where you have the most jumping power. Considering it is the leg drive that initiates the movement that power really translates. The only time I'd recommend any variance is if you want to challenge yourself and work your legs in a new way. I'm currently working on a narrower squat stance to target the outer quads.
Our legs are the strongest and most efficient when positioned under us (i.e. standing gait, walking, running) because we are bipedal, therefore a narrow to hip width deadlift stance will allow you to use your legs, glutes, and back equally to lift the weight and be safer when doing so. When people do wide stance deadlifts like Cailer is in the video, it's mostly back and glutes because a wide stance is a mechanically inferior position for our legs (try walking, running, or standing all day with your legs that wide). We are not quadrupeds with lateral limb movement as reptiles are. Note that it's also easier to lose the weight forward or fall back when doing sumo width because the legs being in a mechanically inferior position also means it's harder to balance.
I'm an early intermediate lifter and the tip about straight arms and narrow stance in another video was revolutionary for my deadlift. Grip was no longer an issue, the leg position felt much more powerful and I found getting my hips back much easier.
Just be careful if changing your grip width to do it gradually. I made the mistake of narrowing the width overnight while still pulling the same weights and I tore a small stabilizing muscle in my shoulder that I guess was not getting activated with a wider grip and was not ready for the weight. I like the feeling and benefits of the narrower grip though and I agree with the bearded guy.
CrniWuk everyone gets motivation from their own place brother. I am motivated by those that are selfless and enjoy helping others. On my UA-cam channel, I do body weight training to HELP OTHERS that need motivation to get in shape. Hope that helps brother. Have a great new year
@@skullkid112 half way to the record. Stuck at a major plateau for about a year. Just not sure what to do to punch through. I'm out of ideas at this point.
@@bmstylee if barbell medicine takes clients, it seems to me that would be the way to go. Same thing happened to Allan, so he hired Barraki to do his programming. If not them then I'd go with a starting strength coach. I hope 2019 brings us all new PR's, best of luck my dude
Implemented this and I reached my new deadlifting record by more than 30 pounds! This stance worked great because I feel like my arms aren't as long. Thanks Alan!
After watching this I decided to try a more narrow stance tonight and I ended up getting a 30 pound PR. It's not quite as narrow as your stance, but definitely different than what I'm used to. I was deadlifting with a stance like Brian Shaw, Jerry Pritchett, and other dudes like that. It totally works for them, but everybody is clearly different. I'll be using my narrow stance from now on. \m/
Thanks for the info! I've changed my stance and grip width a few times as I've been trying to stop smacking my knees with the bar. Been good for a while, but recently I started noticing that I tend to scrape my forearms against my thighs. After some research I found out that my grip and stance are both very wide. I'm about 5'6" and I both grip and stand significantly wider than you do
Alan, please make a video about the Hex Bar(or trap bar). Should i use it? Should i use it as an auxiliary training for squats and straight bar deadlifts? Is it good for something?
Alan, could you make a video on squatting/deadlifting with a foot stance that tends to go to a valgus position DESPITE driving your knees out, and how to fix it?
A yo Alan, how you make that bar with them tires? I got school bus tires lying around, maybe I turn them into a fixed deadlift barbell contraption thingamabob too, eh?
Which stance would be best for someone with very long torso, short legs and normal arms? No sumo please. Think this is just something that need to try out for a month or two...deadlift seems to be the one lift that can vary dramatically from week to week
So having acquired a degenerated disk and disk bulges that I've been advised by a spinal surgeon will eventually require surgery, I have learnt a little. I was fortunate to have been rehabbed by a physio who specializes in Spinal Biomechanics and I also became very interested in the work of renowned Spine expert Dr Stuart McGill and powerlifter Brian Carroll. One element in dictating stance that I have been advised/learnt to safely lift is to do with an individuals hip physiology, deep sitting hip joints require a wider stance in the squat/deadlift, (a narrow stance with deep hips will lead to spinal flexion, disk stress and flares ups in my case or injury) and shallower hips are able to work better in a narrower stance. This can also have a lot to do with your genetic heritage the data suggests those of a Western European/UK/Scandinavian heritage for example generally have deeper sitting hip sockets, where as the Polish are likely to have shallower hip sockets. So ego, pride and my personal preference aside, I have spent the last year pulling Sumo off 1inch blocks (painfree thankfully) and squatting just above parallel with a wide stance and I'm finally getting into some average weight again (I'm presently good for 200kgs for my DL). I have found this extremely beneficial. Just some food for thought, enjoy your lifting journey and stay safe.
DUDE i thought you weren't making videos anymore since i never see notifications from you anymore. UA-cam is punking you man, i have always had notifications turned on.
I have very long legs, so it's either a narrow stance, which still forces my grip somewhat wide vs a shorter lifter, or sumo. Also, are those tires you deadlifted a product or a DIY project?
I have a query... I am 5ft10 and have a short torso and long legsI have been using the 5 steps for deadlifts and its been helping me out a lot. However... . I noticed that in this video you use those plates with a larger radius. So does the use of this plate make the deadlift easier because it makes the bar's resting height higher? I dont have plates like those in my gym and so the bar is resting at a height about 3-4 inches above my ankles(view from step 1 of 5). I think this causes my lower back to round a bit. Hope for an explanation soon.
The arms length argument is flawed. the distance from the bar to the ground is the same with narrow stance and hand placement as with wider stance (shoulder width plus and inch or 2) and equally wider hand placement. True that you raise your hand relativ to your hip with wider hand placement BUT you also lower your hip relative to the floor with wider that hip foot placement. Feel free to measure it your self. Cheers for at good vid anyway
Alan the type of person who hook grip the steering wheel when driving.
KEK
I actually did this when I first started using hookgrip
@@Aceflight same
I hookgrip my bicycle
I hook grip when I jerk off
I used to have a "wider" stances and i've get stuck in 405 for like 5 or 6 months, and, a month ago i re-visited one of your videos and motivated me to use a "narrow" stance and my deadlift jumped to 455 for reps, and 495 on singles, this have been one of the best tip i have ever come across, really from the bottom of my heart thanks gor that
It depends on your leverages, honestly. Wide shoulders and narrow hips are GREAT for narrow stance deadlifts. Being female with somewhat wide shoulders, short arms (and legs), and very wide hips, a narrow stance was NOT the best fit for me....and neither was sumo (although I prefer a somewhat sumo squat oddly). I find that I get my best leverages from my feet being at the outside edge of hip-width and my arms right over my legs....any narrower and no stability.....any wider and leverage is lost.
That’s awesome,keep killing it!
@@carinamone5564 so your stance you could say is shoulder length?
@@inwardheelalldayat this point, yes....about shoulder width, maybe a smidge wider. I have altered some things from the last post (its 3 yrs old!). I'm on IG if you want to take a look
@@carinamone5564 I can relate with the wide stance I’ve actually had some uncomfortable hip impegments from a close stance, I will definitely check out your insta thank you!
Alan Thrall is the Omar Isuf of fitness.
Ok, what is Omar Isuf the Omar Isuf of?
@@someviewer123 of repetitive content and over-used calf memes.
@@cellardoor8943 Facts.
A real shame.
Omar has gotten very stale lately, and he has forgotten how he became successful in the first place.
Seems to me he is reticent to attempt anything new in terms of content or has covered just about all the information there is to be had in the topic of weights.
What's cracking guys, Omar Isuf here, I'm back with another 15 minute video, which content could be sumed up in 3 minutes, also with title that could be refering to everything and nothing at the same time
Came here to learn about deadlifts, 20 seconds later, ended up with an existential crisis and increasing suicidal tendencies
Drink some whiskey. It will fix the problem.
@@bmstylee weed won't hurt either
Good times
@Storm_photography__ trippin
Wow
Alan, you get five stars for having that great Death: Leprosy banner in the background!!!
Started deadlifting more narrow (and toes out) after watching an old video of yours and I’ve never looked back. Things just felt so much better for me and my numbers started going up faster.
Great timing, I was having a bit of a mini crisis about my narrow DL stance. This has settled it for me.
I love the fact I can put literally anything before "deadlift" and your channel comes up :D !
I always used to think you were saying TRAIN ON TIME!
Congratulations, now you will never be late to a workout.
😂
Train untrained I heard him say once
When starting out I almost exclusively got my info from Alan's videos and deadlifted in a similar style with narrower feet. Being 6'4" with long arms and wide hips I was able to smash through some DL plateaus by simply widening my stance to just past shoulder width. It just really shows not all body types are the same, find what is comfortable and do it. Important part is to get the barbell off the ground. Train Untamed!
Steven Lee I’m 6’4 as well and I’m going to try a little wider stance next time I deadlift
(Thanks)
Yea I’ve noticed especially if you have wider hips a wider stance helps
I watch all of your videos and I have to admit your hilarious love the sense of humor and I have learned quite a few things about the form of my own lifts through your videos. Thanks!
I actually started copying your narrow stance a couple months ago. It has helped counteract my short ass baby arms and now I can move more weight.
Great explanation Alan, another reason why I use a narrow stance is because I believe I creates great tension on the bar before commencing the lift. Also I believe I generate more power through the floor.
I recommend foot stance being where you have the most jumping power. Considering it is the leg drive that initiates the movement that power really translates. The only time I'd recommend any variance is if you want to challenge yourself and work your legs in a new way. I'm currently working on a narrower squat stance to target the outer quads.
Totally agree. At least to start deadlift. It worked wonderfull for me. Now i use a narrower stance and i think it's due to my -strange - build.
Our legs are the strongest and most efficient when positioned under us (i.e. standing gait, walking, running) because we are bipedal, therefore a narrow to hip width deadlift stance will allow you to use your legs, glutes, and back equally to lift the weight and be safer when doing so. When people do wide stance deadlifts like Cailer is in the video, it's mostly back and glutes because a wide stance is a mechanically inferior position for our legs (try walking, running, or standing all day with your legs that wide). We are not quadrupeds with lateral limb movement as reptiles are. Note that it's also easier to lose the weight forward or fall back when doing sumo width because the legs being in a mechanically inferior position also means it's harder to balance.
Well said.
There’s puts and takes with sumo versus conventional in all mechanical aspects. It’s not that black and white about humans being bipedal.
I'm an early intermediate lifter and the tip about straight arms and narrow stance in another video was revolutionary for my deadlift. Grip was no longer an issue, the leg position felt much more powerful and I found getting my hips back much easier.
Just be careful if changing your grip width to do it gradually. I made the mistake of narrowing the width overnight while still pulling the same weights and I tore a small stabilizing muscle in my shoulder that I guess was not getting activated with a wider grip and was not ready for the weight. I like the feeling and benefits of the narrower grip though and I agree with the bearded guy.
U r one of the people that inspired me to start a UA-cam channel. I am an active duty Marine and u motivate the hell outta me. Keep up the great work
Shouldn't a marine be already motivated enough >_>?
CrniWuk everyone gets motivation from their own place brother. I am motivated by those that are selfless and enjoy helping others. On my UA-cam channel, I do body weight training to HELP OTHERS that need motivation to get in shape. Hope that helps brother. Have a great new year
Jordan nope lol I wish
Jordan yes then it would actually feel joyful to shout and use profanity. Now it's just meh
Jordan he said something stupid and he should know that
Over half the world record 😂
I paused the video to come find the first comment that mentioned this. This was a good line.
B M hilarious
That's a still a lot of weight
Well I mean that’s crazy considering this guy does not juice
The "just over half the world record" comment was pure gold! Great video.
This might be the best editing job yet.
Alan I love your posts. You are the reason I got back into the gym, thank you!
Don't wanna brag, but I can deadlift 1/3 of the world record
I'm almost half way there. Now all I need is to deadlift more and travel back in time to say 2001 and start deadlifting. Maybe by now I would be 75%
@@bmstylee half way to 1/3 or halfway to the record? 550 lb dead is nothing to sneeze at
@@skullkid112 half way to the record. Stuck at a major plateau for about a year. Just not sure what to do to punch through. I'm out of ideas at this point.
@@bmstylee if barbell medicine takes clients, it seems to me that would be the way to go. Same thing happened to Allan, so he hired Barraki to do his programming. If not them then I'd go with a starting strength coach. I hope 2019 brings us all new PR's, best of luck my dude
I can do 1/4 of world record. Weighing 63.63 kg.
I've got short arms & longer legs so this narrow stance thing was super useful. thanks man!
Implemented this and I reached my new deadlifting record by more than 30 pounds! This stance worked great because I feel like my arms aren't as long. Thanks Alan!
Haha damn man that "where am I" part at the beginning was hilarious. Good job!
thanks for the info, i just subbed and starting the bridge program this coming week. keep up the good work
After watching this I decided to try a more narrow stance tonight and I ended up getting a 30 pound PR. It's not quite as narrow as your stance, but definitely different than what I'm used to. I was deadlifting with a stance like Brian Shaw, Jerry Pritchett, and other dudes like that. It totally works for them, but everybody is clearly different. I'll be using my narrow stance from now on. \m/
Maybe it's just because you trained with a wider stance for a while... Which is a great assistance
I see you showing off the editing skills. Nice vid.
Tnx for the upload bro I love your optimization of the narrow stance as it coincides perfectly with your manbun!!! :::))))
Hey man. I have a pretty similar build to yourself and height. I tried your deadlifting technique and it greatly improved my PR. Thank you!
The jokes you use in your videos, makes them much more engaging to watch! :)
And a closer stance also helps to greatly reduce my hip pain
Love the editing
Thanks for the info!
I've changed my stance and grip width a few times as I've been trying to stop smacking my knees with the bar. Been good for a while, but recently I started noticing that I tend to scrape my forearms against my thighs.
After some research I found out that my grip and stance are both very wide.
I'm about 5'6" and I both grip and stand significantly wider than you do
Happy new year Mr. Alan Thrall.
Great video on all counts and very funny to boot.
I agree narrower feels better for me, my lower back does not hurt as much, deadlift feels more natural
Really appreciate the editing quality. Green screen for the win
One year ago, I learned how to deadlift by watching your videos. I now have a 1RM of 425lbs. I'd say that stance works just fine.
Googled this, since I find I get better thightness and posture from a narrow stance.
Same dude
Alan, please make a video about the Hex Bar(or trap bar). Should i use it? Should i use it as an auxiliary training for squats and straight bar deadlifts? Is it good for something?
Excellent video.
My deadlift stance is so narrow, I cross my feet.
I don't know why people question it.
This is exactly my stance it’s more comfortable for me
Alan, could you make a video on squatting/deadlifting with a foot stance that tends to go to a valgus position DESPITE driving your knees out, and how to fix it?
This is exactly the same foot position that I use. I seem to be able to generate more force this way.
A yo Alan, how you make that bar with them tires? I got school bus tires lying around, maybe I turn them into a fixed deadlift barbell contraption thingamabob too, eh?
do you wear weightlifting shoes to DL?
Ahhh! It's deadlift day for me, so I'll practice these cues for sure.
Helps clear my knees personally.
Which stance would be best for someone with very long torso, short legs and normal arms? No sumo please.
Think this is just something that need to try out for a month or two...deadlift seems to be the one lift that can vary dramatically from week to week
great info!
0:51 i thought I was trippin
Love yr vids. U knows yr stuff 💪👍
So having acquired a degenerated disk and disk bulges that I've been advised by a spinal surgeon will eventually require surgery, I have learnt a little. I was fortunate to have been rehabbed by a physio who specializes in Spinal Biomechanics and I also became very interested in the work of renowned Spine expert Dr Stuart McGill and powerlifter Brian Carroll. One element in dictating stance that I have been advised/learnt to safely lift is to do with an individuals hip physiology, deep sitting hip joints require a wider stance in the squat/deadlift, (a narrow stance with deep hips will lead to spinal flexion, disk stress and flares ups in my case or injury) and shallower hips are able to work better in a narrower stance. This can also have a lot to do with your genetic heritage the data suggests those of a Western European/UK/Scandinavian heritage for example generally have deeper sitting hip sockets, where as the Polish are likely to have shallower hip sockets. So ego, pride and my personal preference aside, I have spent the last year pulling Sumo off 1inch blocks (painfree thankfully) and squatting just above parallel with a wide stance and I'm finally getting into some average weight again (I'm presently good for 200kgs for my DL). I have found this extremely beneficial. Just some food for thought, enjoy your lifting journey and stay safe.
I keep a narrow stance, and keep my arms close to my knees. I feel I have more power when I do it that way
When is the grip aid thingy ok to use? I dont want to create strenght imbalance of grip to the rest of the muscles involved in the deadlift
2019 production already insane
DUDE i thought you weren't making videos anymore since i never see notifications from you anymore. UA-cam is punking you man, i have always had notifications turned on.
nice vid as always allan
I personally had my girlfriend use a little bit wider stance as she was able to flatten her back better this way
Alan Thrall, you beautiful beast of information.
great video!
I don't deadlift but I watch like all your videos dude lol.
I have very long legs, so it's either a narrow stance, which still forces my grip somewhat wide vs a shorter lifter, or sumo.
Also, are those tires you deadlifted a product or a DIY project?
Thread on time!
That Death Banner. Mah boy.
Lol @ "I can deadlift half the world record." Made my morning.
Train On Time!
I have a query... I am 5ft10 and have a short torso and long legsI have been using the 5 steps for deadlifts and its been helping me out a lot. However... . I noticed that in this video you use those plates with a larger radius. So does the use of this plate make the deadlift easier because it makes the bar's resting height higher? I dont have plates like those in my gym and so the bar is resting at a height about 3-4 inches above my ankles(view from step 1 of 5). I think this causes my lower back to round a bit. Hope for an explanation soon.
PS your videos and content are very interesting and always make me think how to better my lifts so thanks a ton @Alan_Thrall
in this video you only demonstrate wagon wheel or tyre deadlifts? does/doesn't that change anything in your stance width?
Thanks big 🏋️
Interesting that you find a narrow stance provides leg drive, when a benefit of a sumo (wider stance) provides more leg/quad drive in theory.
@D B nope, I'm a Stronglifts nerd
can you please let me know where I can find those shoes, I been trying to find that adidas model for ever
Narrow stance gang unite!
Alan, what Do you think of box deadlifts?
This setup also feels best for me. Same for squats. My mobility is so trash that I cannot even get below parallel if I squat wide.
Funniest intro 😂🤣 I got existential crisis immediately 🤣
Great intro
Why do you use those big wheels? Is it for partial reps?
My knees cave in when i narrow my stance. I prefer relatively wide stance, it also makes the back positioning easier.
Narrow stance 4lyfe. Broad stance hurts my knees. Arms at shoulder width, feet at hip width; Seems natural.
What shoes are you wearing ? Can't find them online :(
Conventional foot placement with hands on center knurling > every other way of deadlifting
Whats the song in the end of the last deadlift clip
Are those wagon wheel plates 45 lbs? What are they called?
Happy new year Alan!!
Any "returning to the gym/getting your strength back" tips for a post-Xmas fatty? 😂
1:20 Short arm Alan killed me
I thought you were gonna say because that's where the smooth part of the bar is, and that's how old school lifters did it.
Train on tiiiiime!!
Whats the point of deadlifting with big ol tyres
The beard looks great.
I had to go back to that world record line to make sure I heard him right.. lol
I love your stuff man. I believe youre producing more force against the ground with a narrow stance.
what????
for me, narrow grip + narrow stance = low back doms for days. I go wider so I can use more muscle groups and save the ol lower back.
What is low back doms?
The arms length argument is flawed. the distance from the bar to the ground is the same with narrow stance and hand placement as with wider stance (shoulder width plus and inch or 2) and equally wider hand placement.
True that you raise your hand relativ to your hip with wider hand placement BUT you also lower your hip relative to the floor with wider that hip foot placement. Feel free to measure it your self.
Cheers for at good vid anyway
Got the same slayer wallflag fuck yeah slayer
2:38 woah are those *1000lbs* tires?
Remember...don't move the bar
But actually move the bar sometimes.
This is how it's always worked for me. Maybe if my arms were longer I could keep everything a bit wider.