In the field of health and fitness, there are a number of formidable ideological confrontations: cardio or strength training, vegetable or animal proteinsTHE front squat vs back squat. Among these titanic subjects, however, few can rival that of sumo when compared to the conventional deadlift.
Walk into any weight room (or internet chat) and you’ll be sure to hear the sumo versus conventional deadlift argument punctuated by the sound of plates. Sumo cheats! Conventional is dangerous!
The list of accusations against each of these variations of the deadlift is virtually endless. However, sift through the accusations and you will find that they compound movements have more in common than their respective fans realize.
Sumo vs Conventional Deadlift: Is One Better Than the Other?
Although there are significant biomechanical differences between sumo and the conventional deadlift, “neither is superior to the other,” according to personal trainer and wellness coach Brandon Kwong, CSCS.
Rather, each movement has its own set of benefits, and the “right” deadlift variation is one that works for your goals, makes biomechanical sense, and can be performed both comfortably and confidently, according to Kwong .
What are the differences between sumo and conventional deadlifts?
Ultimately, the “best” movement depends on the athlete’s goals and abilities. “Spend a few months on each type of deadlift focusing on good technique and find out what is most comfortable,” says Kwong.
Testing the sumo versus the conventional deadlift here may also reveal weaknesses in your back or quadriceps musclesthat the right accessory movements can help strengthen.
That being said, here are some key differences between the two deadlift styles.
Conventional Deadlift
- Feet are hip-width apart and arms outside the legs.
- Has more “sport-specific” applications due to the “conventional deadlift mirroring that of the universal athletic stance,” according to Kwong.
- Perhaps the easiest elevator for those who lack one hip mobility.
- Can be a great exercise for those looking to develop a strong upper back and spinal erectors.
- Most common form errors: bending the torso too far forward at the waist, not performing the most important operation »hip hinge” correctly (more details below), without reducing play in the arms, losing tension in the posterior chain.
Sumo deadlift
- The feet are several inches wider than hip-width, with the arms inside the legs.
- According to Kwong, “the shorter range of motion means the bar travels less distance,” which can make frequent training with heavy loads easier.
- Can give a higher one repetition maximum.
- This can be difficult for people with poor hip mobility.
- Most common form error: bending the torso too far forward at the waist, improper execution of the hip hinge, hyperextending the lumbar spine (lower back) at the top of the lift.
Can you lift more with a Sumo deadlift than a conventional deadlift?
“The sumo deadlift’s shorter range of motion due to its wide stance means the weight travels less distance,” says Kwong, which should make repeatedly moving heavy weights easier for most people – in theory .
However, how much you can lift with either variation probably also depends on your biomechanics, although the one-rep max record (held by Hafthor Bjornsson) stands at 1,104 pounds using a conventional position , while Chris Duffin’s one-repetition maximum sumo deadlift record. weighs about 100 pounds less.
Which variation is best for building strength and muscle?
Both conventional and sumo positions are effective for building muscle, especially for gluteshamstrings and lower back – and should have a place in your training plan. Together, they will help you get the variety needed to optimize muscle growth.
However, in terms of developing strength and athleticism, the conventional stance has the upper hand. The sumo deadlift remains a great exercise for improving lower body strength, but the conventional deadlift is a foundational movement that should be at the core of your strength training program. It helps you build more functional strength than its sumo counterpart because it uses the hip hingea fundamental movement pattern of functional fitness.
In short, the training adaptations you get from the conventional deadlift have greater real-world applicability – from sports performance to everyday life.
Which one do trainers recommend?
Coaches recommend mastering the conventional deadlift before moving on to its variations. Once you’ve perfected the move, Kwong says the difference between the two depends on the people performing them.
“If you’re a powerlifter and the goal is to get the most weight off the ground and you’re comfortable with sumo, go for it,” he says. “Ultimately, it’s about providing the most stimulus possible with the least risk of injury.”
How to Perform a Conventional Deadlift
- Stand with your feet hip-width apart and the bar positioned directly above your midfoot.
- Keeping your back flat and core engaged, push your hips back (imagine closing a door with your butt) as you bend your knees slightly and grip the bar with an overhand grip (palms facing forward). back). (Be sure to keep your butt higher than your knees at all times.) This is the starting position.
- Keeping your core engaged, 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 driving your hips forward as you do so. .
- Pause, then reverse the movement to return to the starting position.
How to perform a sumo deadlift
- Stand with your feet several inches apart than shoulder-width apart, your laces directly under the bar, and your toes pointed slightly outward (about a 45-degree angle).
- With your back flat and your arms hanging naturally between your knees, push your hips back (imagine closing a door with your butt – this is the “hip hinge” mentioned earlier) as you slightly bend your knees and grip the bar with an overhand grip (palms facing backwards). (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 engaged, 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 driving your hips forward as you do so. .
- Pause, then slowly reverse the movement back to the starting position.
