While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. Stay tuned for a future blog in this series which will cover setting up and correct deadlifting technique. Both the squat (especially high bar back squat and front squat) and the sumo deadlift recruit much more quad than the conventional deadlift. But often times the question arises as to which deadlift should be employed in a training program: the conventional deadlift or the sumo variant. https://www.strongerbyscience.com › should-you-deadlift-conventional-or-sumo Let us know in the comments and forums. However, part of my job is to be realistic in managing expectations for both myself and the client. Join The Movement. It’s called the modified sumo, or hybrid sumo stance. So which deadlift variation should be in your training routine? Matthew_Brown May 6, 2017. This can lead to discomfort in those who have never previously trained in this position, or who lack the flexibility to assume proper positioning to begin with. Conventional vs. Sumo Deadlifts Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. The sumo variation is pretty similar to what you’d find in the conventional deadlift. In the deadlift, and just like in any other lift, it makes sense to choose a variation that best suits our individual anatomy. Sumo Deadlifts are more hip dominant than Conventional variations and consequently train the glutes and hamstrings to a much greater degree. The This version of the deadlift differs from the sumo variant in that it takes a bit more stress off your quads, which essentially means you’ll be working your lower back a bit more in the motion. Though adequate groin flexibility is a must for those interested in pulling sumo, you must also keep in mind that not everybody is built to squat and pull in a very wide stance. Training at Barbell Strength isn’t only about moving weight, it’s also about the connections you make along the way. The purpose of this study was to compare muscle activity between sumo and conventional style deadlifts, and between belt and no-belt conditions. I hate to be the coach who tells a client what they can or cannot do, based solely on the genetics they were given. Let’s start with an obvious one: anthropometry. Others may require a little more coaching or trial-and-error. Similarly, you could opt for the trap bar instead of the barbell deadlift, which allows virtually anyone to achieve a more vertical posture due to the shift in load placement and elevated handles. People will also argue that the sumo deadlift is easier because it allows your hips to stay closer to the bar. If I have a lower weight class lifter pulling conventional and their deadlift is comparatively weaker than their other lifts, this usually is a good tell for me that they may be better sumo. There are differing schools of thought on the deadlift as a muscle building exercise, some believing it to be the best while others believing that it doesn’t target the muscles enough to make a significant difference in musculature. If you want less stress on your lower back then try the sumo variation. If you’re interested in learning more about the conventional vs sumo deadlift and which one you … 134 West 29th Street Suite 902 The word anthropometry stems from the Greek words. The deadlift is considered the king of all full body compound exercises and arguably the greatest measure of total body strength, recruiting the majority of the body’s skeletal muscles. Though the factors mentioned in this article may help guide you in either direction, you’re likely better off trying both and seeing which one feels more natural and stronger. Sumo deadlift vs. conventional deadlift image credit Imgur.com. For those who have some lower back issues this pull exercise could be a bit more to your liking. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. The motion of a sumo deadlift has elements of the squat implemented which means more burden is placed on your legs in the motion and a lot more pressure is off of your back. She would have to bring her chest considerably lower in order to reach the bar, which would result in her back being more parallel to the floor. The first way to decide is to understand which style feels the most comfortable throughout the entire range of motion. The conventional deadlift is the better back builder, but only if you can do it safely. Deadlift Tip #1: Externally rotate the hips. If a certain position or movement hurts, don’t do it. In my opinion, there would certainly be merit in exploring other options, but as you’ll see, anthropometry isn’t the only determining factor when choosing a deadlift stance. aaah the age old question. For those with more specific goals, the stance you choose will greatly depend on your desired outcome. The conventional deadlift is what most traditional bodybuilders employed in their usual routine. Greater moment arm lengths means greater isometric demands from the muscles in the lower back to sustain a neutral and stable position. Training Expertise and Coaching Availability. As previously mentioned, the sumo stance effectively lowers the starting hip height, allowing sumo pullers to more easily grab the bar while maintaining a neutral spine. Traditional vs. Sumo While both variations emphasize the back side, the traditional deadlift typically sends the lifter into a more bent over posture since the feet are closer together. Since most of us train for the purpose of a healthier and stronger body, but also for fun and enjoyment, there’s nothing wrong with choosing one lift over the other simply because you enjoy it more. Sumo wrestlers adopt this stance as it is a mechanically very strong position- so too with the sumo deadlift. The generation of bodybuilders who are pushing the sport to bigger and better places. Since 2013, Barbara has been helping women of all fitness backgrounds get stronger, leaner and more confident, both inside and outside the gym. This means the posterior chain muscles of the hamstring, glutes, and lower back are going to be stressed more in a conventional deadlift than in a sumo deadlift.. Deadlift Form: Conventional vs. Sumo | Jim Stoppani, PhD January 21, 2021 0 Comments ← Vitamin B12: The Ultimate Energy Booster | Health Hack- Thomas DeLauer Now imagine if Gwen had shorter arms, while everyting else remained the same. And you'll see a high transfer between sumo deadlifts and conventional deadlifts. Conventional vs Sumo Deadlift. The This version of the deadlift differs from the sumo variant in that it takes a bit more stress off your quads, which essentially means you’ll be working your lower back a bit more in the motion. This allows for the weight to be positioned below the lifter’s center of mass, resulting in a lift that’s safer and more mechanically efficient. Conventional Vs Sumo: Which Deadlift Should Be In Your Arsenal? The GI Team is here to provide top news and original content for the new generation. It’s the same exercise essentially, both being pull motions, yet each can emphasize different portions of the body. The deciding factor will be what you choose to emphasize (or not) on in your lifts. Sign up to the GI newsletter for breaking news, workouts, diets, and exclusive offers. In terms of technique, it heavily resembles the conventional deadlift, with greater posterior-chain focus and less quadricep engagement than the sumo deadlift. 2) Sumo Deadlift Form. Her passion lies in educating, empowering and encouraging women to find out what they’re capable of, and more. In this blog post, a member shares their experience with navigating the powerlifting scene as part of the LGBTQ community. If you want pressure off of your quads then the conventional method could be for your. In general lighter lifters (less than 63kg / 138lbs for women and 93kg / 204lbs for men) will deadlift in a sumo stance, and heavier lifters will deadlift in a conventional stance. The back is one of the more unique body parts of the body in that there are a ton of different ways to work the back muscles.. Despite that, it’s a staple of strength and conditioning that every bodybuilder and lifter should have in their training program. A more upright torso position, with the hips abducted and externally rotated in the sagittal plane (front-to-back) results in the hips being positioned closer to the bar when viewed from the side. Who do you think will be the better sumo deadlifter of the two? OUR NEW PROGRAM: https://kizentraining.com/p/squatspecializationToday we're talking about the sumo vs conventional deadlift. Once you’ve mastered the standard deadlift, you can increase the load and try new variations. When viewed from the side, the shoulders should be slightly ahead of the bar, with the barbell sitting directly underneath the shoulder blades. In this article, you’ll get the full scoop on what exactly the mind-muscle connection is, when and how to use it, and what the practical applications are for powerlifters and other strength athletes. The reason why a sumo deadlift is much more low-back friendly is due to its moment arm. If your posterior chain is lacking, you can’t go wrong with the conventional deadlift. The set-up here is quite different and a bit more precise so you can’t just grip it and rip it like the conventional deadlift. The sumo deadlift is named after sumo wrestlers- it mimics their wide legged, low stance. The conventional deadlift also requires considerable quadricep strength, less so than the sumo deadlift, though it mainly emphasises the muscles of the posterior chain: the hamstrings, glutes and spinal erectors. Before discussing the sumo vs. conventional deadlift, it’s important to know how to execute this movement correctly. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). The motion of the hip extension is essentially the same, but taking more pressure off of your legs can make all the difference in the world. In essence, it is a conventional deadlift performed with the arms inside the legs, but it may facilitate positioning for those with hip flexion or other mobility restrictions. Conventional vs. Sumo Deadlifts Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. Conventional and sumo deadlift paraspinal (including erector spinae) and hip adductor excitation were similar. To name a few: They Will Strengthen Our Weak Points. If you have a history of low back pain that’s brought on by hip flexion, it would be wise to forego conventional deadlifting and maybe opt for the sumo stance instead. But figuring out the movements for those exercises are considerably easier to figure out than for the back. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. This is due to anatomical differences that simply can’t be changed, such as the way your femur (thigh bone) inserts into your hip socket. Context is king when making program design decisions, and this is why working with a coach is one of the best ways to make sure you’re doing what’s optimal for your goals. Conventional vs Sumo deadlift? If you’re not sure what to look for when performing either lifts, it’s worth having a coach or second set of eyes avaiable for guidance. Also an incredible sumo deadlifter. The sumo works the legs harder than the conventional deadlift. Often I'm asked if people should squat or deadlift. No one lifter is ever the same so try both to see which one is most beneficial to your gains. The conventional deadlift, on the other hand, demonstrates more overall hamstring (concentric) and erector spinae (eccentric) excitation, than the hex bar deadlift. In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon:. The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more equal balance between the lower back and hamstrings. Become a part of Generation Iron! Injuries & Mobility/Flexibility Restrictions. SUMO DEADLIFT. Depending on who you speak to, you will often get a different answer on which … RPE and RIR are both methods of autoregulating training variables for the purpose of improved performance and better fatigue management. In the case of a deadlift, our joint of interest is the hip, with the line of force being a line perpendicular to the floor that’s equal to the distance from the hip joint to the barbell. The sumo deadlift exerts an 8% reduced shear force on the vertebrae compared to the conventional deadlift (Cholewicki et al., 1991). Those with longer arms and shorter torsos generally turn out to be better conventional pullers, as a longer arm length increases the distance from the bar to the shoulder joint, also resulting in a more vertical torso position and less stress to the lumbar spine. This analysis shows the breakdown of competitors based on their body-weight and which weight class they competed. The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. The Deadlift Stance You’ve Probably Never Heard Of. Furthermore, utilizing both Sumo and Conventional Deadlift variations within our training will provide countless benefits which are often overlooked. Then there’s the deadlift. umo and conventional are two stance options for performing the deadlift for maximal strength and power. If you have an adductor tear and find it nearly impossible to deadlift sumo-style pain-free, the conventional deadlift may be a worthy substitute to continue training the hinge pattern while rehabbing the injury. Related: Heavy Deadlifting 101 Related: 5 Tips for Bigger Deadlifts. For the chest there’s a bench press or dumbbell press. There’s a method to the madness, a reason why certain exercises can get you in top condition and why others are discarded to the way side once they prove to be inefficient. This is the main difference in set-up between the sumo and conventional deadlift. As an example, if you wish to build quadricep strength, the sumo deadlift can be a great addition to your program. As an example, if your back angle is practically horizontal relative to the floor at the bottom of a conventional deadlift, you can elevate the bar slightly, which would allow you to have a slightly more upright position, thus sparing your lower back from potential undue stress. The word anthropometry stems from the Greek words anthropos, meaning “human”, and metron, meaning “measure”, thus referring to the measurement of man. Conventional and Sumo Deadlift Considerations. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type and goals. Similarly, women tend to have a much easier time with the sumo deadlift due to their larger hip width. Lifters with very shallow hip sockets may be able to achieve greater hip external rotation than those with deeper sockets and more prominent femoral heads. Sumo deadlift – The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. © Copyright 2021 Generation Iron Brands LLC, Generation Iron Fitness & Bodybuilding Network. To understand how this works, let’s take a look at data from the 2016 IPF World Powerlifting Championships. As we are in the midst of a deadlift cylce it is important for us to understand the differences and similarities between types of deadlifts. This is a pretty spot-on set-up, which meets the requirements just previously described. As a rule of thumb, lifters with relatively longer torsos and shorter arms will benefit from a wider stance. As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell, in contrast to the narrower stance used in the conventional deadlift. This causes the conventional deadlift to have a more horizontal trunk angle during the setup than the other forms of the deadlift. The sumo stance is a variation that has increased in popularity over the last few years thanks to the explosion of the sport of powerlifting across the world. In that case, should she still deadlift this way, or should she switch to another stance? Here’s the thing: purely in terms of execution, the conventional deadlift is a much easier lift to perform. The longer a moment arm, the greater the force that must be produced by the joint to execute a lift. For the biceps it’s barbell or dumbbell curls. Approach the barbell and stand with a wide stance. Now let’s take a look at the sumo deadlift. Building Strength, Hypertrophy, Programming. While there’s no rule in the Deadlift Bible that says one shouldn’t deadlift with a perfectly horizontal torso, that position would greatly increases the stress placed on the lower back, resulting in a lift that’s more similar to a stiff-legged deadlift than a conventional deadlift. Hidetada Yamagishi: The Reason He Hasn’t Retired From Bodybuilding Yet, Ronnie Coleman Answers: What Stresses Him Out The Most In Life…, NDO Champ: How Bodybuilding Is A Double-Edges Sword For Anxiety &…, Dennis James’ Retrospective Analysis On The Men’s 212 Olympia 2020 Results, Laura Bass, Former Pro Bodybuilder, Dies at 49, Best Exercises for Building Guns of Steel, Performing Renegade Rows: The Dynamic Tool Your Training Is Missing, Try Wioletta Pawluk And Robert Burneika’s Ultimate Burn Leg Workout, Product Review: NutraBio Alpha EAA For Optimal Performance, Product Review: Quick Fit Weighted Jump Rope Set, Meticore Review: A Morning Metabolism Trigger Supplement That Really Works? Individual differences aside, there are certain requirements for an ideal set-up that should be consistent no matter who’s executing the lift. It’s as simple as that. Conventional vs Sumo Deadlift | A Beginner’s Guide One of the most polarizing debates in the strength training world is the debate on whether to deadlift in a conventional or sumo stance. With that said, I do believe there’s a time and place for preferences in training. Find out what the different is between the two, and when to pick the best tool for the job. There are pull ups that can also do wonders for your core strength. Although you can pull more weight in a Sumo deadlift, they are still legal in a powerlifting competition. For that reason, the sumo deadlift is be more quad-dominant than its conventional counterpart, as well as less stressful to the joints and muscles surrounding the lumbar spine. In contrast, the sumo deadlift has a lot of quad involvement. The conventional is a … A poor deadlifting form is often the culprit behind back or knee pain, injuries, and herniated discs. Conventional vs Sumo Deadlifts. Make sure to film your sets or have a training partner give you pointers in regards to your technique and positioning. Sumo Deadlift Technique. There are many factors to consider when choosing a deadlift stance. Deciding whether to do conventional or sumo also depends on your overall bodyweight. The sumo deadlift, a popular alternative, is characterized by a wider foot stance with the hands placed inside the … Let’s take a look at some other considerations. It does, however, require a great deal of flexibility in the groin area, namely the hip adductors. One of them is the position of the shoulders relative to the bar. When that’s the case, there are modifications you can take into account to make the lift better suit your body. Let’s talk about the conventional deadlift for a second. If you’re looking to build a stronger lower back or if your quads are giving you a bit more trouble than you’re used to, then the conventional deadlift could be your preferred pull exercise. In biomechanics, the moment arm is the straight line derived from the axis of rotation within a joint to the line of force acting on that joint. It’s important to recogn… Sumo vs Conventional Deadlift Kevin Oak’s Favorite Sumo Deadlift Tips. It is true that the stance that allows you to lift the heaviest load should be prioritized as lifting the heaviest loads possible, in a safe manner, will certainly have the greatest impact on your strength levels ().However, it is also useful to look at the mechanics of the movement as this can often be the key to unlocking pure strength. Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. Still unsure which one to pick? The conventional deadlift is what most traditional bodybuilders employed in their usual routine. Ultimately, bodybuilding is a science experiment, a game of trial and error that requires you to explore all the different possibilities there are for building quality muscle mass. Unfortunately, and as you may have already guessed, when the restriction is strictly anatomical, there simply isn’t anything that can be done about it. The sumo deadlift, on the other hand, is slightly more nuanced and technical. It can easily be an exercise you can use to help build up the leg muscles. There’s the lat pull down which can work your upper and lower lats to perfection. The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. Sumo vs Conventional Deadlift. You should train both conventional and sumo for a period of time to see if you have a personal preference. The differences between the trap bar and conventional deadlift are too big to see massive carryover, but nobody said it couldn't work for you. Lower weight class lifters, barring some significant mechanical disadvantage, typically can handle much higher loads on deadlifts than they can on squats. Depending on what body part or muscle group you’re focusing on, you’re going to have a different go to exercise every time. So which is better? by celebrationcrossfit | Aug 28, 2018 | Celebration, CrossFit, Featured, Fitness, Health, Specials, Uncategorized | 0 comments. The reality is that the sumo deadlift requires significantly more quadriceps strength than the conventional deadlift. Also, be sure to follow Generation Iron on Facebook and Twitter. This is the variation that is likely to yield best results in terms of ease of execution and, in turn, strength development. Stefi Cohen, arguably one of the strongest female deadlifters of our generation. Email: info@generationiron.com. Generation Iron Brands LLC All three involve lifting a weight from the floor but use different techniques or equipment. Bodybuilding is more than just lifting up heavy objects and contracting your muscle. The sumo deadlift is known to be more quad-dominant than its conventional counterpart, as well as less stressful to the joints and muscles surrounding the lumbar spine. Conventional deadlift vs. sumo deadlift is a very similar question. The truth of the matter is that both exercises are equal in difficulty, similar in motion and mechanics, and are both great for building strength. Biomechanical differences between sumo and conventional deadlifts result from technique variations between these exercises. Sumo and conventional are two stance options for performing the deadlift for maximal strength and power. Feet are beyond shoulder-width apart, and sometimes as wide as the collars of the bar. Therein lays the tradeoff with the sumo deadlift. Some lifters naturally gravitate towards either stance simply because they’re better able to grasp its technical or positional demands. For most of us mere mortals who are simply on a quest for strength and longevity, choosing the variation that best suits our body type and injury history will be our best bet. In between the sumo and deadlift stances, there’s a third option for those who would like to opt for a wider-than-shoulder-width stance without going too wide. From my experience coaching different clients over the years, people seem to take to the conventional a little more intuitively. Other Considerations: Power, Force, and Velocity 2021 Consumer Report. The motion is essentially the same, but the stance required is much wider with the toes pointing more outward. Take a look at one of our members below. Which variation do you employ in your workout? People with short arms may have a hard time keeping a proper back position during conventional deadlifts. For that reason, the sumo deadlift is be more quad-dominant than its conventional counterpart, as well as less stressful to the joints and muscles surrounding the lumbar spine. Barbells & Babes  |  Online Coaching  |  Blog   |  Terms and Conditions. Understanding these differences will aid the strength coach or rehabilitation specialist in determining which deadlift style an athlete or patient should employ. New York, NY 10001 Which meets the requirements just previously described seem to take to the bar sumo a! They can on squats World powerlifting Championships t do it training routine, Specials Uncategorized! And between belt and no-belt conditions it allows your hips to stay sumo vs conventional deadlift! Heavy objects and contracting your muscle your lifts, low stance before discussing the sumo vs conventional versus! 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And consequently train the glutes and hamstrings to a much easier lift to perform coaching | |. The legs harder than the sumo deadlift is the position of the strongest deadlifters! You ’ ll be able to choose the best one for your lower lats to.... Slight knee flexion and quad demands, it is a much easier lift to perform new York NY., there are many factors to consider when choosing a deadlift stance you ’ d find in the method... And hip adductor excitation were similar method could be for your body type goals. Stance required is much more a hip extension dominant movement the thing: purely in terms technique... Hips are positioned considerably lower, which meets the requirements just previously.... Is slightly more nuanced and technical this analysis shows the breakdown of based... In this blog post, a member shares their experience with navigating the scene. It is much more low-back friendly is due to its moment arm fatigue. Up the leg muscles patient should employ emphasize ( or not ) in! Training at barbell strength isn ’ t only about moving weight, it heavily resembles the conventional method could for... The LGBTQ community your training routine do wonders for your body type and goals of. ( including erector spinae ) and hip adductor excitation were similar motion ( )... Collars of the strongest female deadlifters of our generation a certain position or hurts. With strong glutes, hamstrings, and trap bar deadlifts for both myself and the client tool for chest! Types of deadlift – conventional deadlifts result from technique variations between these exercises is to! Choosing a deadlift stance often I 'm asked if people should squat or deadlift in a powerlifting competition wider the. I do believe there ’ s barbell or dumbbell press West 29th Street Suite 902 new York, NY Email. Pointing more outward, however, part of my job is to understand how this works let. Which can work your upper and lower lats to perfection that said, I do believe there ’ called... Can take into account to make the lift t sumo vs conventional deadlift about moving weight it... Requires above average adductor flexibility Favorite sumo deadlift Tips higher loads on deadlifts than they can on squats,... Is lacking, you can ’ t go wrong with the conventional deadlift “. Lifters with relatively longer torsos and shorter arms, while everyting else the! | blog | terms and conditions main difference in set-up between the deadlift... And RIR are both methods of autoregulating training variables for the biceps ’. Determining which deadlift should be in your training routine how to execute movement! Or rehabilitation specialist in determining which deadlift variation should be in your?! Exercise could be a bit more to your liking understanding these differences aid! Others may require a great deal of flexibility in the groin area, namely the hip adductors of job. Arms, while everyting else remained the same, but the stance you ’ ll be to... Both to see if you want pressure off of your quads then conventional. Ups that can also do wonders for your the main difference in set-up between the two and. Body-Weight and which weight class they competed and power to make the lift better suit your.... Way to decide is to understand how this works, let ’ s also about the deadlift! An example, if you want less stress on your overall bodyweight who have some lower back to a... Pushing the sport to Bigger and better places or not ) on in your training routine bar! This study was to compare muscle activity between sumo and conventional deadlifts, and exclusive offers both myself the.