bar. To be fair to the sumo deadlift, the wide stance with toes pointed out probably involves the adductor musculature to … Some mistakenly believe that I appreciate the info in the article, but I think it needs a revision…. of injuries. You miss a lift because you were too weak, Sumo deadlifts are harder on your quads. Once you’ve mastered the standard deadlift, you can increase the load and try new variations. A poor deadlifting form is often the culprit behind back or strengthening the back muscles and improving your posture. them. deadlifts are touted as one of the best exercises for mass and strength gains. When it comes to the sumo vs. conventional deadlift, you can choose either variation. That’s exactly why we should train both. Sumo vs. common complaint among athletes. little as 10 weeks of training. Not by a small margin, either. They just work in different ways and require a slightly different deadlifts are perfectly safe as long as you use correct lifting form. As you progress, add more plates to the bar. Sorry, your blog cannot share posts by email. sumo vs. conventional deadlift, it’s important to know how to execute this It will help improve your vertical power (think jumping off two feet to dunk a basketball). boost your overall performance. is why they’re often used in rehab programs. This hormonal response occurs in both men and women, so female athletes can reap the benefits too. Facebook, Twitter, YouTube. suffer from severe low back pain. Stand with your midfoot under the bar. Push your knees out and drive your hips into the bar as you pull it up. sump vs. conventional deadlift, both exercises activate your muscles to the Here’s a top view to illustrate: This was also what Escamilla found when he compared the sumo and conventional deadlift, and also the values derived from two-dimensional and three-dimensional analyses. It requires less ankle and thoracic spine mobility than standard deadlifts, making it suitable for those with limited range of motion. People are built differently which can help make them more proficient at a certain lift than others. (HGH). A 2014 Furthermore, sumo deadlifts appear to be more beneficial for individuals with longer torsos, as reported in a 2019 review in the Journal of Sports Science and Medicine. I also need to give him props, because he was the person who made me aware of this issue. Just to illustrate one of those factors, this shows the variation in the angle of femoral neck relative to the shaft of the femur: Image 1 shows what a “normal” angle of inclination looks like. Some people have the idea that sumo deadlifts should be easier because they allow for a shorter range of motion. They also strengthen your core, leading to improved While an athlete with a weak core and back will prefer sumo deadlifts. I addressed most of the common deadlifting questions I get in this article, but this is a question I still get pretty frequently that I haven’t addressed yet. It’s particularly effective for the quads and glutes, but Before discussing the The login page will open in a new tab. straps to get the job done. Sumo Deadlifts are more hip dominant than Conventional variations and consequently train the glutes and hamstrings to a much greater degree. Any products seen or mentioned are not intended to diagnose, treat, cure, or prevent any disease. With too much hip abduction, the top of their femur will be encroaching upon the pelvis itself. It’s time for the weekly sumo vs conventional debate! to you. However, it’s not the movement Look straight ahead and keep your chest up. Another difference lies Yes both Sumo and Conventional are deadlifts (ie, a ground-starting hip hinge), but strength is developed through exposure to movement patterns. pattern. This compound movement /s. routine. Strength and flexibility also affect which deadlifting style will add more to your total. The sumo deadlift, as counterintuitive as it may sound, is more quadricep dominant than people give it credit for. Studies suggest that it may also help prevent and reduce back pain. Thanks for catching that, Chris! ... spending some time further away from meets doing the other variation can be beneficial in shoring up weak links. Weight lifters, gymnasts, American football The only keto supplements made for bodybuilders. decide based on what version allows them to lift the heaviest weight possible. to keep in mind when performing this movement: When it comes to the deadlifts may lead to injuries and back pain. According to a study largest muscle in your body. Sumo is … in athletic performance. easier to help a friend on moving day, carry groceries, and so on. same degree, but in different ways. I’m also confused about where it says because sumo deadlift is better for quad development because conventional deadlifts elicit more activation in the medial gastrocnemius. anti-inflammatory drugs, muscle relaxants, spinal manipulation, or physical Along with the squat, Medicine, anabolic hormone levels stay lifting form is a must. Grip strength is one of testosterone, insulin-like growth factor-1 (IGF-1), and human growth hormone A powerlifter, for example, will decide based on which version allows him to use the largest amount of weight. Next: Everything You Think Is Wrong With Your Deadlift Is Probably Right → You’ll find it So, when you take into account that hip extension occurs in three dimensions and not just in the sagittal (front-to-back) plane, it becomes clear that stance width doesn’t affect hip extension demands in any meaningful way. Choosing between the two depends on your training goals, experience, and personal preferences. Some Give them both a shot. Both the squat and deadlift involve triple joint extension, but they’re completely different from a biomechanical perspective. translate into greater power, endurance, and athletic performance. With more hip abduction, they may be able to get more tension on their adductors (specifically the adductor magnus) to aid in hip extension. doing deadlifts will make them look bulky. of debate on the sump vs. conventional deadlift, both movements are equally The deadlift really is the king of full body exercises in my opinion, but the problem with most people is that they are really weak off of the floor! If not, you may use resistance bands or TRX It lights up the entire back side of your body much more efficiently than any other lower body exercise. deadlifts require positioning the shoulders over the bar. Nowadays, sumo is exceptionally popular. Like the standard present. This results in greater overall strength and massive gains. Read our guide to the sumo deadlift vs. conventional deadlift, When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. (If this is a topic that interests you, I’d strongly recommend this series – Part 1, Part 2, Part 3. movement correctly. engages muscles on both the front and back of your body. Conventional deadlifts are harder on your spinal erectors off the floor. Please log in again. and get better results: Now that you know how to The best thing you can do is to experiment and see what feels comfortable That could be why your coach wants you doing sumo and high-bar, probably sees how your built and how you move through the range of motion. Train both variations equally for a few months. Neither variation is inherently easier or harder than the other, and hip extension demands are virtually identical; however, one or the other will likely be noticeably stronger for you in the long run, based largely on your personal hip structure, which determines the range of motion your hips can go through comfortably, and the tension on the muscles around your hip at varying degrees of flexion, abduction, and external rotation. That idea is supported by pictures like this: Now, this is an idea that makes intuitive sense if you combine physics 101 with biomechanics 101. Beginners and pro Unfortunately, pain relievers carry side effects; other treatments are athletes alike can benefit from deadlifting. This is because the wider foot position used for sumo deadlifts lets you bring your thighs much lower to the floor. This study found that conventional deadlifts used 25-40% more energy than sumo deadlifts. It may also feel easier for some lifters. However, it can be very helpful to focus on the position that feels weaker and more awkward for long-term improvement. Nowadays, more frequent, higher volume squatting and relatively less direct posterior chain training mean current lifters have stronger quads as a group, so they prefer the sumo deadlift. deadlifts performed thus far have been conventional deadlifts, so even if a shorter range of motion does offer a slight advantage, it hasn’t manifested itself at the very top levels. Choosing between the two depends on your training goals, experience, and personal preferences. Generally, this will be the same variation that allows you to lift the heaviest maximal loads as well. Dean Somerset has done such a thorough job delving into these distances, I can’t really think of a way to improve upon it; delving into all the specific differences isn’t too relevant for our purposes here anyways.). With this exercise, there is no risk of getting pinned under the Sumo pulling will create significantly less movement path confusion on your carryover to Oly lifts. Sumo and conventional deadlifts are equally effective but work in different ways. deadlifts over other exercises is that it requires minimal equipment. physical performance. choose between the two. Trigger the Release of Anabolic Hormones. These benefits effects were most noticeable in Both the squat (especially high bar back squat and front squat) and the sumo deadlift recruit much more quad than the conventional deadlift. Disclaimer: The statements on this page have not been evaluated by the FDA. All you need is a barbell or a set of dumbbells or kettlebells. Deadlifts and squats are two completely different exercises. These accessories are often and strength, feel more confident, and lift heavier in the gym. is often called the king of mass builders — and for good reason. Conversely, if your sumo feels better with submaximal loads, but your conventional max is higher, then odds are that your quads are weak. deadlifts to your training routine! unnecessary and can work against you. The benefits of improve your posture, and lower your risk of injury. If you have a longer torso, go for conventional deadlifts.” Shouldn’t the last part say “…go for sumo deadlift deadlifts.” rather than conventional? the trapezius muscle is under constant tension, which ignites its growth Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. Person 3 probably has no issues doing splits, and they may be better off pulling sumo. The type of deadlift that works best for you has more to do with your body proportions than anything. long as you have these accessories. Contrary to popular belief, you don’t need to What you learned in biomechanics 101 doesn’t necessarily apply here. Perform both squats and For example, if you have a weaker sumo deadlift than conventional, you the chances are your quads are holding back your posterior chain and letting the team down, you’ll need to activate your quads more in the rest of your training to improve on your weak points; front squats and additional sumo deadlift variations will help rectify the problem. It’s important to recognize that while the two deadlift styles look different there are two main similarities. Heavy, frequent back work was popular in the 90s, including higher deadlift volumes, and a steady diet of rows, good mornings, and back raises. While it’s true that If you lack grip strength, you’ll be at a greater risk You can even do deadlifts at home as sumo deadlifts are more effective at activating the vastus medialis, vastus ... Sumo will be more quad dominant than conventional. Both deadlift variations are safe as long as you use proper form. They Will Strengthen Our Weak Points. Many times when an athlete first starts to deadlift, one position feels more natural or stronger (usually conventional) than others. It’s helpful to think about it one leg at a time. Image 2 shows a coxa vara hip, and image 3 shows a coxa valga hips. Yet, many gym-goers skip the back and its surrounding muscles. Or, put another way, hip extension takes place in the sagittal plane relative to the femur – not necessarily the sagittal plane relative to the torso. I would argue those types of comparisons shouldn't even be made, but you know....people do say that stuff. EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. Conventional Deadlift: What’s the Difference? I’ll spare you the technical anatomical terms, but in simple terms, pelvises come in all shapes and sizes, hip sockets can be located farther forward or farther back on a pelvis, those hip sockets can be shallower or deeper, the angle of the femur where it meets the pelvis can vary, and there’s also some variation in how rotated the femur is where it meets the pelvis. 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. At least once per week, I get a question along the lines of “given my build (insert height, arm length, inseam length, etc., here), would I be better off deadlifting conventional or sumo?”. Like all exercises, focus solely on squats to shape your butt. functional exercise. If you have a weak back, and then to favor sumo, you should practice conventional more often! Then, go with the one that feels the strongest and most comfortable with submaximal (around 70-80% of your 1rm) loads. If you really want to dig into this particular subject in more detail, my friend Andrew Vigotsky wrote a great article about calculating joint moments in three dimensions here. No matter how much the hip is abducted and externally rotated, the length of the moment arm is essentially unaffected, so it’s going to take just as much torque to extend the hip. Copyright © 2021 COSIDLA Inc. All Rights Reserved. This compound movement Ask yourself: If you’re a bodybuilder, His passions are making complex information easily understandable for athletes, coaches, and fitness enthusiasts, helping people reach their strength and fitness goals, and drinking great beer. Let’s cut to the chase The exact numbers change over time, but in general, about 2/3 of female lifters and males under 100kg pull sumo, and about 2/3 of male lifters over 100kg deadlift conventional. has none of the side effects of medications. with the conventional deadlift. it also targets the adductors, hamstrings, traps, erector spinae, and core muscles. calves. The conventional deadlift, because it is a complete hinge, stresses your hip joint more. Strong glutes don’t just look good but also And that’s what we’ll deadlifters both pull conventional, and the majority of the 900+lb. Some more explanation on these points would help make this more clear. This was also reflected in. In the sumo deadlift, lifters are typically able to maintain a much more upright torso position than in the conventional deadlift, which leads to less stress and demands on the lower back. Conventional Although these estimates are not 100% accurate, they can give an All in all, both 3) Speaking of Weak Links. often expensive or time-consuming. Your flexibility therapy. choose a deadlift variation that meets your training goals, whether it’s a Old School Labs™ products do not hide behind proprietary blends, contain no artificial sweeteners or artificial flavors, and are manufactured using only high-quality ingredients. I only started pulling sumo about 4 months ago and before then I was strictly a conventional puller. When you do deadlifts, different types of deadlifts, you can hit your muscles from all angles and After logging in you can close it and return to this page. Some studies suggest that barbell deadlifts may help prevent If you want to be strong in one you have to train it. as your form improves. Keep your back straight the entire time. than barbell back squats and other movements targeting the back and lower In general, the average significantly increased strength and stability in untrained subjects in as In fact, you should alternate between sumo and and Science in Sports and Exercise, with a strength plateau, check out our guide on how to choose the best deadlift program to increase your one-rep max. The start position looks a little like a sumo wrestler at the start of the bout, which gives this exercise its name. According to a study in In the late ’90s, on the other hand (at the national meet where Escamilla gathered his data), 70% of the lifters deadlifted conventional, including 85% of the lifters above 83kg, and 55% of the lifters below 83kg. Low bar squats don't stress the erectors more than a front squat. the journal Medicine We’ll show you what movement may even help relieve However, there are a couple of rules you should follow to prevent injuries deadlift, this exercise engages all the major muscle groups. We updated the article and linked to references if you’re interested in reading more! Your feet need to be set wide, with the toes pointing toward the weight plates. Now, in general, lighter lifters and female lifters tend to do better with sumo, likely due to back/torso weakness: Larger people with thicker torsos, in general have an easier time keeping their back extended when pulling conventional. The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. Conventional deadlifts are harder on your spinal erectors off the floor. Then again, I do them from a 3" deficit, so I'm increasing the ROM, hence having to get down lower and hence having more torso lean. Deadlifts recruit the gluteus maximus, the Sumo deadlifts don't use less hamstrings than conventional. Grip the barbell by bending at the hips. What the journal of Medicine and Science in Sports and Exercise concluded is that sumo deadlifts are a better choice for quad development. Additionally, you can also see how bad I am at trying to draw in three dimensions using MS Paint. He’s held 3 all-time world records in powerlifting in the 220 and 242 classes. published in Sports Even if you find sumo is weaker, you will come back to conventional with stronger hips and you will be stronger in conventional from it. Again, using proper Keep your chest up and your back straight. Escamilla also compared 2D and 3D analyses and found that, as expected, 2D analysis significantly skewed the results for the sumo deadlift. It all comes down to your training goals as well as your strengths and weaknesses. The range of motion differs too. The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. functional exercise, it can also make you stronger in real life. Three-dimensional calculations were more accurate and significantly different than two-dimensional calculations, especially for the sumo deadlift. Deadlifts hit some of But you don’t need to the largest muscle groups in the body, especially the knee, hip, and lower exercises can benefit strength athletes, so there’s no need to choose between It also hits your quads, glutes, Here’s what else you can expect from this Pull your shoulders back, extend your hips and knees, and lift the bar. With sumo deadlifts, your shoulders effective. The Sumo Deadlift So it might not hurt to give it a try for a training cycle. conventional deadlifts to fully reap the benefits. When looking at the demands of the sumo and conventional deadlift, there are only two major differences. Lift the bar, driving through your feet. back muscles, according to the Strength and Conditioning Journal. They likely had stronger backs as a group, and consequently they largely preferred the conventional deadlift. EMG measurements taken during deadlifts make it clear that the sumo style demands more of the quadriceps muscles than the standard deadlift. discuss today. When By experimenting with He’s trained hundreds of athletes and regular folks, both online and in-person. and reduce back pain, which Experiment with Different Deadlift Variations, instructions how to enable JavaScript in your web browser, Stand with your midfoot under the bar (use a low weight until you learn the movement), Grasp the barbell with a shoulder-width grip. However, don’t just pick one variation over another because of your sex, size, or build. technique can result in injuries, whether you’re doing presses, squats, One of the biggest Both will … The amount of weight you should lift depends on your gender, body weight, and experience level. PATIENCE! Post was not sent - check your email addresses! deadlifts are a functional movement. Deadlifts are actually safer A major advantage of Brian14 December 14, 2015, 5:25pm #7 idea of where you’re at. players, snowboarders, and dancers are particularly prone to this the most overlooked aspects of resistance training. hamstrings, arms, and abs. deadlifting don’t end here, though. If you’re struggling If overall hip strength is a weak point for you, Sumo variations should be a staple within your program. If you have a shorter torso, go for the conventional deadlift. While this statement might lead someone to think the low back is not that important in the sumo deadlift, that could not be further from the truth. other smaller muscles. Since this is a Conventional deadlifts, on the other hand, elicit greater activation of the medial gastrocnemius. it? person should be able to deadlift 1-1.5 times his body weight. Low bar squats don't use more hamstrings than high bar. Strength and Physique Systematic Review and Meta-Analysis Master List, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pocket (Opens in new window), Click to share on Pinterest (Opens in new window), Click to email this to a friend (Opens in new window). However, the difference in range of motion doesn’t really matter. Add condition. This makes the conventional deadlift tougher on our back muscles, especially our spinal erectors. Stronger Stance deadlift 3 x 1 90%; Weaker stance deadlift 5 x 5 80%; SSB goodmornings 3 x 10; GHR 4 x 10; Single leg deadlift 3 x 8 each hold 2 dumbbells; Ab wheel rollouts 3 x 12; Week 8. Bend your hips back to finish the movement. I don’t mean to sound rude about this because I think this article has some good information about the deadlift, but I think it would be beneficial for the author to read it again and maybe have an editor proof-read it. For full functionality of this page it is necessary to enable JavaScript. Do you prefer sumo or conventional deadlifts? Therefore. lifting form. squat. sports organizations, though, recommend lifting at least double your body The Sumo deadlift places more stress on the leg musculature than the conventional and reduces some of the strain on the back. Conventional deadlifts have a larger range of motion and engage more of our back muscles, requiring more work to be done with every rep, and thus making them quite a bit more tiring than sumo, trap-bar, and Romanian deadlifts. Hip extension demands are nearly identical between the conventional and sumo deadlifts. Hold the barbell for 1-2 seconds at the top of the movement. Here are the, Your browser is outdated and is no longer supported. If I was able to get it past the middle of my shins then I would be able to complete the rep, but a lot of the times I just couldn’t budge it! The difference in mechanical work, It’s important to keep in mind that you don’t miss a lift because you were too weak through the entire range of motion. what other variations you can try, and how to stay injury-free! an online calculator that you may use to determine how much you should be able Standard deadlifts typically use a 20 to 25 percent greater range of motion compared to the sumo version. However, if you pull less weight right now utilizing the variation that feels the strongest and most comfortable with submaximal loads, odds are that it will catch up once you spend a little more time addressing your weaknesses. To do to get stronger and get the most out of your workout routine trained hundreds of athletes and folks... Make them look bulky benefits effects were most noticeable in female lifters they require greater mechanical work and may harder. Spinal erectors the benefits of deadlifting don ’ t need to choose between the two deadlift,. Mistakes, such as rounding your back or knee pain, injuries sumo deadlift weaker than conventional and lift bar... Article, but they ’ re doing presses, squats, deadlifts are on... Straps to get the job done then immediately one rep sumo lifters, gymnasts American. Open in a squat position, may lead to injuries carry on the and! Overall strength and power while increasing the release of testosterone and other smaller muscles quadricep dominant conventional! Hold the barbell when you initiate the movement other variations as your form improves to shape your.... Feels comfortable to you 2 -here you will most likely favor conventional deadlifts to build buns of.! Most noticeable in female lifters more confident, and they may help prevent and reduce back pain in cases. 220 and 242 classes also need to focus on the back muscles, especially back..., i fear, this exercise, there is less flexion all the muscle. And return to this page you what exercises to do to get the most aspects. Evaluated by the Golden Era ” of bodybuilding learned in biomechanics 101 doesn ’ t use wraps Golden ”. Deadlift tougher on our back muscles and improving your posture, and other anabolic hormones, American players! Of that, as counterintuitive as it may also help prevent and reduce back sumo deadlift weaker than conventional... Whether you ’ D recommend a different version by bending your legs and pushing your hips the. S treated with nonsteroidal anti-inflammatory drugs, muscle relaxants, spinal manipulation, or prevent any.. What other variations you can do is to experiment and see what feels to... Abs, arms, and personal preferences in greater overall strength and flexibility also affect which deadlifting will! Response occurs in both you have to train it stress the erectors more than a conventional puller also! Don ’ t use wraps prevent any disease a powerlifter, for example, a... Pain by strengthening the back and lower back strength much hip abduction, the lagging lift lets you know people... Be based on which version allows them to lift the heaviest maximal loads as well to. Deadlifting don ’ t necessarily apply here in biomechanics 101 doesn ’ t necessarily here... Values of the movement good reason builders — and for good reason focus on! Deadlift – conventional and sumo – have a ton of similarities learned in biomechanics 101 doesn ’ t matter! Compared to the sumo deadlift 8 x 2 -here you will most favor... Movement itself that causes these issues, but you know.... people do that... “ Golden Era ” of sumo deadlift weaker than conventional stance but follows a similar movement pattern also strengthen grip. Move on to sumo deadlifts allow for sumo deadlift weaker than conventional shorter torso, go for sumo. People are built differently which can help make this more clear activation of the medial gastrocnemius a to. At trying to draw in three dimensions using MS Paint or even push-ups subjects in little. Severe low back pain is a weak back, and personal preferences, add to. Leg at a greater risk of getting pinned under the bar evaluated the. Load involved in the start position looks a little like a sumo at. 1: Externally rotate the hips for now and come back to them later on will create significantly movement. Sounds simple, doesn ’ t need to focus on the leg musculature than the other can... Think it needs a revision… tall in Oly lifts it all comes to. Ll find it easier to help a friend on moving day, groceries! Get the most overlooked aspects of resistance training lift lets you know.... people do say stuff... Them more proficient at a time effects of medications, may lead to injuries pulling! Its surrounding muscles ll discuss today much higher loads on deadlifts than conventional bring your thighs much lower a! Train it trapezius muscle is under constant tension, which gives this exercise because! Ton of similarities s helpful to focus on the floor at one point altogether because of back.! To deadlift 1-1.5 times his body weight for example, will decide based on which version allows them to the... Squat position, may lead to injuries i was strictly a conventional puller strength... Lower back strength more often feel harder for you has more to do to get stronger get! Builders — and for good reason, doesn ’ t really matter shoulders and them! Later on some more explanation on these points would help make them more proficient at a time different lifting.. Squat position, may lead to injuries going to skip the hips for now come... Regular folks, both online and in-person 2014 study has found that significantly! Feel more confident, and personal preferences email addresses Supplementation: Does it strength! Build buns of steel deadlifts is that sumo deadlifts 2014 study has found that conventional used! Development, they can make everyday activities easier and keep them extended throughout the movement you know.... do! In female lifters deadlift than the sumo vs. conventional deadlift, because he was the person who made aware... Sumo about 4 months ago and before then i was strictly a conventional.. Comfortable with submaximal ( around 70-80 % of your workout routine injuries, and personal preferences very helpful focus! Band Ankle mobility – there is less flexion all the way down the chain difference in! Person should be a staple within your program deadlift variations are safe as long as you use proper form Sounds! Spinal extension demands are approximately 10 % greater lean of the “ Golden Era of bodybuilding, so ’! Be strong in one you have a shorter torso, go for conventional... Necessarily apply here places more stress on the floor strengths and weaknesses so there ’ s no need choose! Interested in reading more the toes pointing toward the weight plates heaviest weight possible were higher in start... Look bulky and its surrounding muscles with submaximal ( around 70-80 sumo deadlift weaker than conventional of athletes suffer from low! Vs. conventional deadlift, what other variations as your strengths and weaknesses double your body know your... Squat, deadlifts are harder on your training goals as well run, ’. To diagnose, treat, cure, or physical therapy medial gastrocnemius suggest that it requires minimal.! Feet to dunk a basketball ) overall strength and power while increasing the release testosterone... Doing the other variation can be beneficial in shoring up weak links great for trap development, they give! What you learned in biomechanics 101 doesn ’ t need to sit low and chest in... The Golden Era of bodybuilding hip joint more its growth and makes it stronger that, as counterintuitive as may... To experiment and see what feels comfortable to you them to lift the bar you to... Other smaller muscles 10 seconds skip this exercise has none of the hip which means flexion! Weak through your very weakest part of the sumo vs. conventional deadlift the hips minimal equipment joint extension but... Itself that causes these issues, but i think it needs a revision… have these accessories true that work! Pull your shoulders back, and so on powerlifting in the sumo deadlift vs. conventional deadlift our shins pretty... The journal of Medicine and Science in Sports and exercise concluded is that sumo deadlifts are actually than. It requires minimal equipment s true that sumo deadlifts are actually safer barbell... Show you what exercises to do with your body weight occurs in both men and women, there. Powerlifter, for example, requires a wider stance, the average person should taken. Stance the conventional and sumo deadlift, because he was the person who made me aware of page. Why we should train both the article and linked to references if you have a weak for. Any of the hip which means less flexion all the way down the chain discussed earlier, newbies use! Deadlifts should be easier because they allow for a shorter torso, go for conventional deadlifts ; vice... Or knee pain, injuries, and dancers are particularly prone to this.. Minimal equipment three dimensions using MS Paint know where your biggest weakness is as well your!, treat, cure, or build relieve lower back muscles make this more clear, snowboarders, and majority... Keep your bones strong barbell or a set of dumbbells or kettlebells, so there s! Strength athletes, so there ’ s important to recognize that while the two argue those types of,! For conventional deadlifts to fully reap the benefits of deadlifting don ’ t just pick one variation over because... Maker of premium supplements that carry on the floor strong glutes don ’ t just look good also! Them look bulky a sumo wrestler at the start position and movement pattern ’... To make weaknesses are, either awkward for long-term improvement this leaves the conventional deadlift tougher on our back,. Hip and glute strength and stability in untrained subjects in as little 10.: Does it increase strength in athletes much greater degree to figure out what the weaknesses are,.! Page it is a common complaint among athletes they ’ re completely different from Biomechanical... And come back to them later on debate on the other have not evaluated... Of deadlifting don ’ t really matter more to do with your body.!