How to Deadlift If You Have Long Legs

Your Long Legs Aren't the Problem. The Conventional Deadlift Is.

The secret to how to deadlift if you have long legs is to stop forcing the conventional stance and switch to a sumo or modified conventional setup, which immediately creates the 2-3 inches of space your hips need. If you're reading this, you’ve felt it: the moment you try to pull, your hips shoot up first, your chest drops, and your lower back takes over the entire lift. It feels less like a powerful deadlift and more like a risky good-morning. You've probably watched dozens of videos where someone with different body proportions tells you to just “get your hips lower” or “keep your chest up,” but it feels physically impossible. Your long thigh bones get in the way, forcing your hips so far back that your torso is nearly parallel to the floor. This isn't a technique flaw; it's a physics problem. You are trying to fit a square peg into a round hole. The conventional deadlift, with its narrow stance, was not designed for your body's geometry. The good news is that your body is not the problem. The solution is to pick a different tool. Switching to a sumo or modified conventional stance isn't a compromise; it's the correct biomechanical choice for your build. It allows you to keep an upright torso, engage your glutes and hamstrings, and finally build the strong, pain-free deadlift you've been chasing.

The Simple Geometry That Explains Your Back Pain

Imagine trying to lift a heavy box. You wouldn't stand two feet away from it and bend over with a rounded back. You'd get as close as possible, squat down, and lift with your legs. This is the exact issue long-legged lifters face with conventional deadlifts. Your long thigh bones (femurs) push your hips far behind the barbell. To reach the bar, your torso has to become more horizontal. This position puts immense shear force on your lumbar spine. It’s no wonder your lower back screams after every session. It’s doing work it was never meant to do. Now, let's change the geometry. By adopting a wider, sumo-style stance, you create space for your hips to drop down *between* your legs, rather than being forced behind them. This brings your hips closer to the bar. Instead of your torso being at a 20-degree angle to the floor, it can now be at a much safer and stronger 45-degree angle or more. This simple change in stance shifts the load from your vulnerable lower back to your powerful glutes, hamstrings, and quads. The lift transforms from a dangerous back-breaker into a powerful leg-press motion against the floor. You're no longer fighting your own anatomy. You're working with it. This is why your hips stop shooting up; they are already in a more advantageous position to begin the lift. The problem was never your strength; it was your setup.

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The 3-Step Protocol to Find Your Perfect Stance

Stop guessing and follow this exact protocol to find the deadlift variation that works for your body. Your deadlift numbers will likely drop by 20-30% for the first few weeks. This is expected. We are rebuilding your technique from the ground up for long-term, pain-free strength. Do not rush this process.

Step 1: Test the Sumo Stance (The 90% Solution)

For most long-legged lifters, the sumo deadlift is the answer. It feels awkward at first but unlocks the correct mechanics.

• Setup: Walk up to a loaded barbell (start with 95-135 lbs). Position your feet wide, with your shins about an inch from the smooth part of the bar. Your toes should point out at a 30-45 degree angle. When you squat down to grip the bar, your shins should be perfectly vertical when viewed from the front. Your grip will be inside your legs, about shoulder-width apart.
• Execution: Before you pull, create tension. Think of “spreading the floor apart” with your feet. Pull the slack out of the bar until you hear a ‘click’. Your hips should be higher than your knees, but your chest should be up. Initiate the lift by driving your feet through the floor, keeping the bar close to your shins. As the bar passes your knees, drive your hips forward to meet the bar.
• Who this is for: Anyone with long femurs who feels their hips rise first in a conventional pull. If you feel this in your glutes and inner thighs (adductors), you've found your stance.

Step 2: Try the Modified Conventional (If Sumo Feels Wrong)

If the full sumo stance feels too stressful on your hips or you lack the mobility, a modified conventional stance is your next best option. This is a hybrid that creates more room than a traditional deadlift without requiring extreme hip mobility.

• Setup: Place your feet just outside of shoulder-width, wider than a conventional stance but narrower than sumo. Point your toes out slightly, around 15-20 degrees. This small change is often enough to allow your hips to drop into a better starting position.
• Execution: The cues are similar to a conventional pull, but focus on actively pushing your knees out into the space your angled feet have created. This will help keep your hips down as you initiate the pull.
• Who this is for: Lifters who find the full sumo stance uncomfortable on their hips or those who have moderately long legs and just need a little extra space.

Step 3: Use Block Pulls to Master the Hip Hinge

If you're still struggling with your back rounding in the bottom position, use block pulls to train the correct motor pattern. By elevating the bar, you shorten the range of motion and learn what a strong, neutral spine feels like.

• Setup: Place the barbell on solid blocks or plates that are 2-4 inches high. Set up in either your new sumo or modified conventional stance. The bar should be just below your kneecaps.
• Execution: Perform the deadlift from this elevated position for 3-4 sets of 5 reps. Focus entirely on maintaining a flat back and driving with your legs. This drills the top half of the movement, which is where lockout strength is built. After 4 weeks of consistent block pulls, remove the blocks and try pulling from the floor. Your body will now have a better understanding of the correct position.
• Who this is for: Anyone whose back continues to round despite changing their stance. It's a temporary training tool to build the right habits.

Week 1 Will Feel Wrong. That's the Point.

Switching your deadlift stance is like learning to write with your other hand. Your brain knows what to do, but your body feels clumsy. You must accept this initial period of awkwardness to break through your plateau.

• Week 1-2: Expect a significant drop in weight, possibly 20-30% less than your best conventional deadlift. If you pulled 225 lbs before, you might be working with 165-185 lbs now. This is not a step back. You are investing in a better movement pattern. The lift will feel strange, and you'll be sore in new places, like your glutes and adductors. This is a sign it's working. Focus on sets of 5-8 reps, keeping the weight light enough to perfect your form.
• Month 1 (Weeks 3-4): The movement will start to click. You'll feel more coordinated and powerful. The soreness in your lower back will be gone, replaced by a feeling of strong engagement in your hips and legs. You can now start adding 5-10 pounds to the bar each week. Your goal is to reach your previous conventional deadlift numbers by the end of this month, but with far better technique.
• Month 2 (Weeks 5-8): This is where you see the real payoff. Your new stance will feel natural and strong. You should be able to surpass your old personal records. Because you are now using your powerful leg and hip musculature correctly, your potential for strength is much higher. A deadlift that once felt limited to 225 lbs because of back pain might now feel smooth on its way to 275 lbs and beyond. The absence of back pain is the ultimate confirmation that you've made the right change.

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Frequently Asked Questions

Is Sumo Deadlifting "Cheating"?

No. It is a recognized and legal lift in all major powerlifting federations. It shortens the range of motion but requires more strength from the quads and hips, and greater mobility. It's not easier, just different. It's a tool to fit the lift to your body.

What If My Hips Still Rise Too Fast?

This usually means your starting hip position is too low. You are trying to squat the weight. In a deadlift, your hips should start higher than your knees. Film yourself from the side. Your hips should not move up before the bar does. Focus on creating tension and pushing the floor away.

Should I Use a Trap Bar Instead?

Yes, the trap bar (or hex bar) is an excellent alternative. The high, neutral-grip handles allow you to keep an extremely upright torso, which is very friendly for long-legged lifters and easy on the lower back. It's a fantastic movement for building overall strength.

What Shoes Are Best for This?

Wear flat, hard-soled shoes. Converse, Vans, or specific deadlift slippers are ideal. Avoid soft, squishy running shoes. They create an unstable surface and absorb the force you are trying to drive into the floor, making the lift harder and less safe.

How Wide Should My Sumo Stance Be?

There is no single perfect width. A good starting point is to place your shins just inside the knurling rings on the barbell. At the bottom of the lift, your shins should be vertical when viewed from the front. If your knees are caving in, your stance is too wide for your current mobility.