There are a number of frightening ideological battles in the health and fitness space: Cardio vs. strength training, plant vs. animal proteinThe Front squat vs. back squat. However, among these gigantic topics, few can compete with the sumo vs. conventional deadlift.
Walk into any weight room (or internet discussion) and you’re sure to hear the debate between sumo and conventional deadlifts, accompanied by the sound of clanging plates. Sumo is cheating! Conventional is dangerous!
The list of accusations leveled against each of these deadlift variations is almost endless. However, if you go through the allegations, you will find that these compound movements have more in common than their respective fan bases understand.
Sumo vs. conventional deadlift: is one better than the other?
Although there are significant biomechanical differences between sumo and conventional deadlifts, “neither is superior to the other,” says personal trainer and wellness coach Brandon Kwong, CSCS.
Rather, each movement has its own unique benefits, and the “right” deadlift variation, according to Kwong, is the one that works for your goals, makes biomechanical sense, and can be performed both comfortably and safely.
What are the differences between sumo and conventional deadlifts?
Ultimately, the “best” movement depends on the exerciser’s goals and abilities. “Spend a few months doing each type of deadlift, focusing on good technique and developing a feel for which type of deadlift is more comfortable,” says Kwong.
If you test sumo training here compared to traditional deadlift exercises, you may also be able to identify weaknesses in your back Quad muscleswhich can be strengthened through the right secondary movements.
With that in mind, here are some key differences between the two deadlift styles.
Conventional deadlift
- The feet are hip-width apart, the arms are outside the legs.
- Has more “sport-specific” applications, according to Kwong, due to the “conventional deadlift equivalent to that of the universal athletic position.”
- Perhaps the easier lift for those lacking it Hip mobility.
- Can be a great exercise for those looking to build a strong upper back and spinal extensor.
- Most common form errors: Bending the upper body too far forward at the waist and not performing the all-important “execution”.Hip hinge” correctly (more on this below), do not relax your arms and lose tension in your arms posterior chain.
Sumo deadlift
- The feet are several centimeters wider than hip-width, the arms lie inside the legs.
- According to Kwong, the sumo deadlift’s “shorter range of motion means the barbell travels less distance,” which can make it easier to train frequently with heavy loads.
- May result in a higher one rep maximum.
- May be difficult for those with limited hip mobility.
- Most common form errors: bending the upper body too far forward at the waist, incorrect execution of the hip joint, hyperextension of the lumbar spine (lower back) at the top of the lift.
Can you lift more with a sumo deadlift than with a traditional deadlift?
“The sumo deadlift’s shorter range of motion due to its wide stance means the weight travels a shorter distance,” says Kwong, which should make it easier for most people to lift heavy weights repeatedly—in theory.
However, the amount you can lift with either variation will likely also depend on your biomechanics, although the one-rep maximum record (held by Hafthor Björnsson) is 1,104 pounds in a conventional stance, while Chris Duffin holds the record in the sumo deadlift of one repetition maximum is about 100 pounds lighter.
Which variant is better for building strength and muscle?
Both conventional and sumo postures are effective muscle building tools – especially for glutesHamstrings and lower back – and should have a place in your training plan. Together they will help you achieve the diversity you need Optimize muscle growth.
However, when it comes to building strength and athleticism, the conventional stance has the upper hand. The sumo deadlift is still a great exercise for improving lower body strength, but the conventional deadlift is a foundational movement that should be the focus of your strength training program. It helps you build more functional strength than its sumo counterpart because it uses this more effectively Hip hingea fundamental movement pattern of functional fitness.
In short, the training adaptations you get from the traditional deadlift are more applicable in practice – from athletic performance to everyday life.
Which do trainers recommend?
Trainers recommend mastering the conventional deadlift before moving on to its variations. Once you’ve perfected the movement, Kwong says the difference between the two lies in the people doing it.
“If you’re a powerlifter and the goal is to lift the most weight off the ground and you’re familiar with sumo, then give it a try,” he says. “Ultimately it’s about providing the greatest stimulus with the lowest risk of injury.”
How to perform a traditional deadlift
- Stand with your feet hip-width apart and position the dumbbell directly over your midfoot.
- Keeping your back straight and core tight, push your hips back (imagine closing a door with your butt) as you bend your knees slightly and grab the dumbbell with an overhand grip (palms facing back). . (Make sure your buttocks always remain higher than your knees.) This is the starting position.
- Keep your core tight, back flat, and hold the bar close to your body. Drive through your heels and lift the bar until your legs are fully extended. As you do this, tense your glutes and move your hips forward.
- Pause, then reverse the movement to return to the starting position.
How to perform a sumo deadlift
- Stand with your feet a few inches wider than shoulder-width apart, shoelaces directly under the dumbbell, and toes pointing slightly outward (approximately 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—that’s the “hip hinge” mentioned earlier) as you bend your knees slightly and grip the bar an overhand grip (palms facing backwards). (Keep your knees in line with your feet and make sure your buttocks are always higher than your knees.) This is the starting position.
- Keep your core tight, back flat, and hold the bar close to your body. Drive through your heels and lift the bar until your legs are fully extended. As you do this, tense your glutes and move your hips forward.
- Pause, then slowly reverse the movement to return to the starting position.
