Opposite Stance Training: The Powerlifter's Guide to Attacking Weaknesses

As a powerlifter, you spend years perfecting your competition stance. But what if one of the best ways to improve your main lift was to train its opposite? Opposite stance training—a conventional puller using sumo, a low-bar squatter using high-bar—is a powerful, advanced strategy used by elite lifters to build weak muscles, improve motor patterns, and manage fatigue. This guide will explain the "why" and "how" of incorporating opposite stance training into your program.

The "Why": The Principle of Variation and Weak Point Development

While the Principle of Specificity dictates that you must practice your competition lift, strategic variation is key for long-term progress.

• Builds Lagging Muscles: Your competition stance is chosen because it leverages your strengths. Your opposite stance, by nature, often targets your weaknesses.
  • A conventional puller has a strong back but may have weaker quads and hips. Training the sumo deadlift directly builds the quad and glute strength needed to improve their start position.
  • A low-bar squatter has a dominant posterior chain. Training the high-bar squat builds the quad and upper back strength needed for a more powerful and upright squat.
• Manages Fatigue and Overuse: Constantly hammering the exact same movement pattern can lead to overuse injuries. Swapping in your opposite stance for a training block can distribute stress differently, giving your primary movement patterns a break while still getting stronger.
• Improves Motor Control: Learning a new motor pattern can improve your overall coordination and body awareness, which can have a positive carryover to your main lift.

This strategy is a form of Conjugate-style variation, a method championed by many top coaches for its ability to build a more well-rounded athlete.

How to Implement Opposite Stance Training

Opposite stance work should be treated as a primary accessory lift, not as a replacement for your main lift year-round.

For the Deadlift: Conventional Puller Training Sumo

• Goal: Build quad strength for a stronger push off the floor and hip/glute strength.
• When to Program: During an off-season or hypertrophy block.
• How to Program: Use the sumo deadlift as your secondary deadlift movement for the day, or as the primary deadlift movement for a 4-6 week block.
• Execution: Focus on volume and technique. Work in the 3-5 sets of 5-8 reps range. The weight will be significantly lighter than your conventional pull.

For the Deadlift: Sumo Puller Training Conventional

• Goal: Build immense spinal erector and hamstring strength.
• When to Program: Similar to the above, in an off-season or volume block.
• How to Program: Use the conventional deadlift or, even better, Romanian Deadlifts (RDLs) or Stiff-Leg Deadlifts as a primary accessory to hammer the posterior chain.
• Execution: Focus on maintaining a perfect, flat back.

For the Squat: Low-Bar Squatter Training High-Bar

• Goal: Build quad and upper back strength, and promote a more upright squatting pattern.
• When to Program: An excellent choice for a hypertrophy block.
• How to Program: Use the high-bar squat as your main squat movement for a 4-8 week block. You can also use other quad-dominant variations like the Safety Squat Bar.
• Execution: Work in the 5-10 rep range to maximize hypertrophy.

Your opposite stance is not your enemy; it's a diagnostic tool and a powerful strength builder. By strategically incorporating your non-competition stance into your training, especially during the off-season, you can directly attack your weaknesses, build new muscle, and manage the repetitive stress of your main lifts. This intelligent approach to variation is a key factor in building a bigger, more balanced, and more resilient total.

Do you train your opposite stance? What benefits have you seen? Let us know in the comments!