James Rodgers: Stance Width and the Press

[Mark Rippetoe]

Stance Width and the Press | James Rodgers

[FatButWeak]

Stance Width and the Press | James Rodgers

Captain Rodgers is not wrong. but this topic should include a discussion about how a narrower stance allows clenching of the butt cheeks together and squeezing of the upper thighs together (adductors?) to create a tighter contracted platform for the abs and erectors to "grab on to" and allows for more tightness and power to stabilize the midsection. The isometric contraction of the abs is massively critical for a big press, and in my opinion, smashing the glutes together allows for more tightness, a harder Valsalva and contraction, all of which is necessary to support the upper body during the press.

To me, a wider stance runs the risk of a weaker glute/thigh/ab/erector contraction, but this may be a good tradeoff for some.

Im also 6'4" or so, so I gave up on reducing my height a long time ago.

[James Rodgers]

Captain Rodgers is not wrong. but this topic should include a discussion about how a narrower stance allows clenching of the butt cheeks together and squeezing of the upper thighs together (adductors?) to create a tighter contracted platform for the abs and erectors to "grab on to" and allows for more tightness and power to stabilize the midsection. The isometric contraction of the abs is massively critical for a big press, and in my opinion, smashing the glutes together allows for more tightness, a harder Valsalva and contraction, all of which is necessary to support the upper body during the press.

To me, a wider stance runs the risk of a weaker glute/thigh/ab/erector contraction, but this may be a good tradeoff for some.

Im also 6'4" or so, so I gave up on reducing my height a long time ago.

So to clarify, are you arguing that the upper thighs should be literally squeezed together, like in a "mind the gap" pose?

Also, it's time to drop the "Capt" from my title. My last day is on the 13th.

[FatButWeak]

So to clarify, are you arguing that the upper thighs should be literally squeezed together, like in a "mind the gap" pose?

Also, it's time to drop the "Capt" from my title. My last day is on the 13th.

I'm not familiar with "mind the gap" but it sounds ridiculous, and I am not suggesting anything ridiculous. Just a stance that is narrow enough really clench the cheeks together tight, which probably includes the upper thigh area for most trainees. I personally like a stance about the same as my (conventional) deadlift stance - that's what I'm talking about. In that stance my feet are about 8-10 inches apart.

Any stance that is wide enough to prevent that tight contraction of the glutes/thighs might not be helpful. I'm not disagreeing with anything you have said about the wider stance, just that the tradeoff needs to be considered.

[Mark Rippetoe]

I'm not familiar with "mind the gap" but it sounds ridiculous, and I am not suggesting anything ridiculous. Just a stance that is narrow enough really clench the cheeks together tight, which probably includes the upper thigh area for most trainees. I personally like a stance about the same as my (conventional) deadlift stance - that's what I'm talking about. In that stance my feet are about 8-10 inches apart.

Any stance that is wide enough to prevent that tight contraction of the glutes/thighs might not be helpful. I'm not disagreeing with anything you have said about the wider stance, just that the tradeoff needs to be considered.

You can't contract your glutes and thighs with a wide stance?

[Jason Donaldson]

You can't contract your glutes and thighs with a wide stance?

Isn't contracting the glutes and thighs with a wide stance the whole point of the sumo deadlift?

[FatButWeak]

You can't contract your glutes and thighs with a wide stance?

Of course I can. We all can. Im not fighting. My only point is that when you're all spread out the contraction isn't as hard. I didn't think this observation would be radical or problematic. Its a little like benching on a soft bench, or squatting in running shoes - not as optimal because its a bit looser. A fist is clenched tighter than a all but closed hand for the same reason.

[Mark Rippetoe]

But think about the mechanics: a wider stance produces a shorter moment of force between the middle of the bar and your feet, and more stability after the hip thrust.

[VNV]

But think about the mechanics: a wider stance produces a shorter moment of force between the middle of the bar and your feet, and more stability after the hip thrust.

Would it be correct to say that the broader stance shortens the dipole moment around the hips, thus reducing the moment arm (wrt vertical, as ever)? More stable, like a car/trailer combo (another dipole) is more stable when the weight is kept closer to the hitch (minimizing chance of oscillation).

[Mark Rippetoe]

I'm unfamiliar with the term "dipole moment."