The deadlift is one of the most important lifts to get right. Jim Stoppani will show you how to choose which deadlift stance, conventional or sumo, is best for you.
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| Conventional Deadlift |
How wide you plant your feet in a conventional deadlift is going to vary based on your unique body. But in general, it's best to stand in the position where you can generate the most power. That is typically the width where you would be able to jump the highest in a standing vertical leap.

Hinge at the hips to lower yourself and grip the barbell. Your hand position should be just outside of your shins. If you grip too wide, you'll have to pull the bar farther than necessary, and you can put excessive stress in places you don't want it. So keep your arms as close to your shins as you can.

Optimal starting position will be with your shins at 90 degrees to the ground and your shoulder blades over the bar. This will ensure that you pull the bar in a straight line and generate maximum force.

Before you begin the movement, take in a deep breath and brace your abdominal wall. This is going to protect your spine and enable you to generate more force.

| Sumo Deadlift |
Foot positioning on a sumo deadlift is more variable than on a conventional one, but you should set up so that your shins end up at 90 degrees when you begin to pull. An easy way to position your feet properly for this exercise is to look into a mirror, get into your starting position, then play around with different foot widths. Find the one where your shins are at 90 degrees to start the movement.

The rest of the setup points for sumo are very similar to conventional. You want your shins at 90 degrees to the ground and your shoulder blades over the bar. Then, you breathe and brace, engage your lats, and pull the slack out of the bar.

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