Since I have relatively long arms and legs with a short torso, I opt to deadlift sumo and stand relatively wide with my squats. I only stand as wide as I can while still keeping my knees straight above my ankles at the bottom of the movement. Once again, with long arms, I opt to grab as wide as my shoulders could handle on the bench and would elevate my chest and belly as high as possible to attempt to limit the ROM.
Just like with Powerlifting, you need to find what technique works best for you in any sport based off of your strengths and weaknesses. I’m currently in the process of doing this with Jiu Jitsu.
Leverage is a huge part of BJJ. Being shorter than most of my opponents I don’t have the best leverage, so I need to capitalize on finding and maintaining good positions. Here’s what I’ve found works best for me so far:
For takedowns:
Seoi Nage and other throws (since my hips are lower) as well as single legs for takedowns. My throws are improving. Here’s a recent video:
Side control over mount on the ground since it’s too easy for me to get bumped off in mount.
Upper body submissions such as arm triangles, guillotines, rear naked chokes over leverage subs like armbars and triangle chokes, since I often lose position.
Half or Butterfly guard over full guard due to having shorter legs and difficulty keeping them connected around my opponent.
I’m working with a Gracie Barra brown belt, Andrew Nevins, to help with his strength training programming using a combination of max effort, dynamic effort, repetition effort, and hypertrophy work with accessories to see what ends up being ideal for improving his Jiu Jitsu.
https://www.elitefts.com/12-weeks-to-a-bigger-bench-ebook.html
https://www.elitefts.com/the-minimalist-m2-method-ebook.html
https://www.elitefts.com/m2-equipped-method-ebook.html
https://www.elitefts.com/22-tips-to-open-your-own-small-business-ebook.html