10 Anatomy Facts Every Bodybuilder Should Know
From beginner gym goer to competitive bodybuilder, every weightlifter can use these tips to build muscle
4 of 11 Short Limbs = More Weight.
There are two main stances for performing a deadlift: a sumo deadlift, where feet are outside of hands, and traditional deadlift, with hands outside of feet. Without getting into too much biomechanical jargon, the formula for mechanical work is force x distance. By using a sumo deadlift stance, the distance the bar travels vertically is decreased.
“If your goal is to move as much weight as possible while deadlifting, as in powerlifting, there’s a lot to be said about a sumo-style deadlift because it keeps the lever shorter,” says Winchester. “If the goal of the deadlift is to train the musculature of the glutes, hamstrings and low back, then a more traditional stance where the feet are closer together is a better choice because you’re going to do more work and see greater muscle adaptation as a result.”
Winchester says a person with shorter levers, if everything else equal, is going to be able to deadlift more weight than someone with longer levers, whichever stance they may take.
Layne Norton, Ph.D., bodybuilder and powerlifter, suggests a lifter should find their stance based on trial and error.
“It may seem logical that a tall lifter should do sumo deadlifts because it shortens the distance, however, sumo is a less powerful position as the feet are further away from the body and less able to generate power,” Norton says. “If a tall lifter has a short torso and long arms, they will likely be able to stay relatively upright during a deadlift. Many of the world’s best tall deadlifters pull conventional. In the end, lifters should experiment with both and see which one works for them.”.
There are two main stances for performing a deadlift: a sumo deadlift, where feet are outside of hands, and traditional deadlift, with hands outside of feet. Without getting into too much biomechanical jargon, the formula for mechanical work is force x distance. By using a sumo deadlift stance, the distance the bar travels vertically is decreased.
“If your goal is to move as much weight as possible while deadlifting, as in powerlifting, there’s a lot to be said about a sumo-style deadlift because it keeps the lever shorter,” says Winchester. “If the goal of the deadlift is to train the musculature of the glutes, hamstrings and low back, then a more traditional stance where the feet are closer together is a better choice because you’re going to do more work and see greater muscle adaptation as a result.”
Winchester says a person with shorter levers, if everything else equal, is going to be able to deadlift more weight than someone with longer levers, whichever stance they may take.
Layne Norton, Ph.D., bodybuilder and powerlifter, suggests a lifter should find their stance based on trial and error.
“It may seem logical that a tall lifter should do sumo deadlifts because it shortens the distance, however, sumo is a less powerful position as the feet are further away from the body and less able to generate power,” Norton says. “If a tall lifter has a short torso and long arms, they will likely be able to stay relatively upright during a deadlift. Many of the world’s best tall deadlifters pull conventional. In the end, lifters should experiment with both and see which one works for them.”.
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