Sumo vs. Conventional Deadlifts: Which is Better?

In the field of health and fitness, there are a number of fearsome ideological clashes: cardio training versus strength training, plant vs animal proteinhe front squat versus back squat. Among these titanic topics, however, few can rival that of sumo versus conventional deadlifts.

Walk into any weight room (or internet discussion) and you’re sure to hear the argument between sumo and conventional deadlifts, punctuated by the sound of plates clanking. Sumo is cheating! Conventional is dangerous!

The list of accusations leveled against each of these deadlift variations is virtually endless. However, analyze the accusations and you will discover that these compound movements They have more in common than their respective fan bases understand.

Sumo vs. Conventional Deadlifts: Is One Better Than the Other?

While there are significant biomechanical differences between sumo and conventional deadlifts, “neither is superior to the other,” according to personal trainer and wellness coach Brandon Kwong, CSCS.

Rather, each movement has its own unique set of benefits, and the “correct” deadlift variation is the one that works for your goals, makes sense biomechanically, and can be performed with comfort and confidence, according to Kwong.

What are the differences between sumo and conventional deadlifts?

Ultimately, the “best” movement comes down to the lifter’s goals and abilities. “Spend a few months on each type of deadlift, focusing on good technique, and feel which one is most comfortable,” Kwong says.

Testing the waters of sumo versus conventional deadlifts here can also point out weaknesses in the back or quadriceps musclesthat proper accessory movements can help strengthen.

That being said, here are some key differences between the two deadlift styles.

conventional deadlift

• The feet are hip-width apart and the arms are outside the legs.
• It has more “sport-specific” applications because the “conventional deadlift mirrors that of the universal athletic position,” according to Kwong.
• It may be the easiest lift for those who lack hip mobility.
• It can be a great exercise for those looking to develop strong upper back and spinal erectors.
• Most common form errors: bending the torso too far forward at the waist, not executing the most important thing”hip hinge”correctly (more on that below), not cutting slack in the arms, losing tension in the posterior chain.

sumo deadlift

• The feet are several centimeters wider than the width of the hips and the arms are inside the legs.
• According to Kwong, the “shorter range of motion means the bar travels less distance” of the sumo deadlift, which can make it easier to train frequently with heavy loads.
• May produce a higher one rep max.
• It can be difficult for those with poor hip mobility.
• Most common form error: bending the torso too far forward at the waist, not executing the hip hinge correctly, hyperextension of the lumbar spine (lower back) at the top of the lift.

Can you lift more with a sumo deadlift than with a conventional deadlift?

“The shorter range of motion of the sumo deadlift due to its wide stance means the weight travels less distance,” Kwong says, which should make moving heavy weight repeatedly easier for most people, in theory.

However, the amount you can lift with any of the variations probably also comes down to your biomechanics, although the one-rep max record (held by Hafthor Bjornsson) stands at 1,104 pounds using a conventional stance, while the weight record Chris Duffin’s one-rep max sumo dead. It’s about 100 pounds lighter.

Which variation is best for building strength and muscle?

Both conventional and sumo stances are effective for building muscle, specifically for the gluteshamstrings and lower back, and should have a place in your training plan. Together, they will help you achieve the variety you need to optimize muscle growth.

However, in terms of developing strength and athleticism, the conventional stance has the advantage. The sumo deadlift is still a great exercise for improving lower body strength, but the conventional deadlift is a foundational movement that should be at the center of your strength training program. Helps you build more functional strength than its sumo counterpart because it more effectively uses the hip hingea fundamental movement pattern of functional fitness.

In short, the training adaptations gained from conventional deadlifts have greater real-world applicability, from athletic performance to everyday life.

Which one do the coaches recommend?

Trainers recommend mastering the conventional deadlift before moving on to its variations. Once you’ve perfected the move, Kwong says the difference between the two comes down to the people performing them.

“If you’re a powerlifter and the goal is to lift the most weight off the ground and you’re comfortable with sumo, do it,” he says. “At the end of the day, it’s about providing the greatest stimulus with the least risk of injury.”

How to perform a conventional deadlift

• Stand with your feet hip-width apart and the bar positioned directly over the middle of your foot.
• Keeping your back flat and core engaged, push your hips back (imagine you’re closing a door with your butt) while bending your knees slightly and gripping the bar with an overhand grip (palms facing back). (Be sure to keep your butt higher than your knees at all times.) This is the starting position.
• Keeping your core tight, your back flat, and the bar close to your body, drive through your heels and lift the bar until your legs are fully extended, squeezing your glutes and pushing your hips forward as you do so.
• Pause and then reverse the movement to return to the starting position.

How to perform a sumo deadlift

• Stand with your feet several inches wider than shoulder width apart, shoelaces directly under the bar, and toes pointing slightly outward (about a 45-degree angle).
• With your back flat and your arms hanging naturally between your knees, push your hips back (imagine you’re closing a door with your butt; this is the “hip hinge” mentioned above) while slightly bending your knees and gripping the bar. with an overhand grip (palms facing back). (Keep your knees in line with your feet and be sure to keep your butt higher than your knees at all times.) This is the starting position.
• Keeping your core tight, your back flat, and the bar close to your body, drive through your heels and lift the bar until your legs are fully extended, squeezing your glutes and pushing your hips forward as you do so.
• Pause and then slowly reverse the movement to return to the starting position.