Both are acceptable pulls in powerlifting meets. No? The conventional pull is what we most commonly see across the industry. I prefer the sumo deadlift for a number of reasons, most notably the lower risk of injury and the stronger position it puts most people into, however that is simply my personal opinion as a coach. They are some tall guys who pull sumo. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. In the conventional deadlift our shins are pretty vertical. Further Reading: http://www.syattfitness.com/westside-barbell/sumo-conventional-deadlifting-an-overview-of-technique-programming-and-individual-weaknesses/, Performance360 Pacific Beach Conventional vs. Sumo Deadlift % of 1RM Difference. The torso is more elevated from the hips. Sumo vs Conventional deadlift. According to a study in the journal Medicine and Science in Sports and Exercise, sumo deadlifts are more effective at activating the vastus medialis, vastus lateralis, and tibialis anterior muscles. I've never had this to be the case. By using our Services or clicking I agree, you agree to our use of cookies. The conventional deadlift, on the other hand, demonstrates more overall hamstring (concentric) and erector spinae (eccentric) excitation, than the hex bar deadlift. shit sucks. At first glance it appears reasonable, after all, since the sumo deadlift looks more like a squat with the bar in the hands, and we all know the squat is king for hip development. Here are the differences between the semi-sumo deadlift vs. sumo deadlift: I've had issues breaking weights off the floor with both stances, and locking out weights with both stances, and it seemed to be more dependent on what accessories I was focused on than what stance I was using. 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.. Pre-lift tension is felt most in the adductors. It’s all in the difference of set-up. If you read our stuff, you get it. www.Perform-360.com, Performance360 Bay Park 1221 W. Morena Blvd For instance, a long torso means there is a greater moment arm from the shoulders to the hips. If you do then you’ll get the benefit of having an easier time lifting the barbell from the floor to knees. Check out Andrew's article that I linked - stance width and bar placement don't really determine how knee-dominant or hip-dominant a squat is to any great degree. However, it is very important you find the one that’s best for you if you truly want to reach your potential and it all depends on body type, training goals and just overall feel. It is a narrow stance pull where our feet are lined up right around chest width. makes me lightheaded and hurts my adductors. Both get great results. To execute the lift, the lifter’s legs will be about hip-width apart with their arms just outside their legs. We are going to skip the hips for now and come back to them later on. Just more evidence that my quads are a weak link and something I really need to work on this winter, New comments cannot be posted and votes cannot be cast. Guess it's time to finally do some sort of lower back work besides compound lifts. They just appear far more narrow because of the aggressively wide foot stance. San Diego, CA 92107 You should be doing snatch grip deadlifts ;), stiff legged deficit snatch grip sumo deadlifts, with bands :). The main difference between the sumo and conventional deadlift is the width of your stance with the sumo deadlift requiring a much wider stance. From there, the principles of the lift are about the same as the conventional pull. San Diego, CA 92110 Sumo Deadlifts are more hip dominant than Conventional variations and consequently train the glutes and hamstrings to a much greater degree. If you have a hip that facilitates pulling sumo, what type of squat would be complementary? Coulda sworn I heard someone say deadlifts. Maybe it has to do with conventional being more widely used? At the same time, close stance squats feel fucking awesome. Solid article. The following body types and goals are best suited for a sumo pull. And those leverages can be an advantage or a disadvantage to either the conventional or sumo deadlift. The Conventional Deadlift The conventional deadlift, as its name suggests, is the conventional way to perform a deadlift. When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. This makes the conventional deadlift tougher on our back muscles, especially our spinal erectors. 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. Typically, a conventional deadlift is going to target more of the backside (glutes, hams and erector muscles). I like that all the stuff I've figured out by myself is slowly being validated by exercise science and guys like /u/gnuckols. Takeaway: In deciding whether to do semi-sumo deadlift, you need to ensure you have a strong lock-out position. But this isn't necessarily a reason to avoid the sumo deadlift per say. 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. Ultimately, we recommend you get a good dose of both styles as each brings different benefits and improvements to training. For every three days you pull in your preferred stance, you counter it with one day in the opposite stance. I've been lifting primarily sumo over the course of my year and two months of lifting now. Dumbbell Stiff-Legged Deadlift. Sumo vs Conventional Deadlift Kevin Oak’s Favorite Sumo Deadlift Tips. Those Not targeting Olympic Lifting Goals. 4 The sumo stance is performed by approaching the bar and taking a wide stance, a good 12″ or so outside of the shoulders. I always feel like I've tweaked something afterwards when pulling conventional or squatting with a narrow stance. I think /u/gnuckols is right, the determining factor is more the hips than the lifter's height. Generally anything that makes it to my knee caps can get locked out with ease. So don’t fret. The sumo can be a great option for those with hip alignment that points the toes outward. I see a lot of people reference an idea that when pulling conventional, off the floor should be easy and lockout should be hard. Semi Sumo Deadlift vs. Sumo Deadlift. My sumo is probably 40kg ahead of my conventional right now, but if were to pull with a scared cat back, I could probably pull the same weight conventional. A heavyweight powerlifter conventional deadlifting The sumo variation’s more quad dominant pulling style generally lends itself to a lower risk of injury. One of the most common questions we receive is, “which set-up should I do?” There are two options in the deadlift. ——- Narrow stance squats and conventional deadlifts have always felt exceptionally terrible on my hips. Jan 18, 2021 conventional deadlift, conventional deadlift vs sumo, deadlift, deadlift muscles worked, sumo deadlift The deadlift is one of the best compound exercises for putting on more muscle and gaining full body strength it is why you see it so common and pretty much all strength training, bodybuilding and powerlifting programs. Compared to the Conventional Deadlift, the Sumo Deadlift places far more stress on the hips, glutes, and hamstrings which may have a greater carryover to sport performance. Use the opposite stance to simply provide complimentary work. The following section will break down proper sumo deadlift technique. If overall hip strength is a weak point for you, Sumo variations should be a staple within your program. More Energy Expenditure Potential (fat loss). There is nothing wrong with including a dose of both, either. Everyone who is wanting to get stronger should be incorporating deadlifts into their fitness routine because it is the ultimate full body strength. Someone say deadlifts? Both build massive strength. no amount of hip stretches seems to enable me to squat wide or deadlift sumo without problems. While it has some slightly greater risk points in the lumbar, in turn it provides excellent strength by putting you in a tight, condensed pulling position and excellent muscle growth and … It's a trick question. I'd recommend choosing the one that your body proportions favor. Deciding whether you should use the sumo or conventional … Conventional deadlifts are harder on your spinal erectors off the floor. I only do front squats and sumo deadlifts, because they "feel right". This causes the conventional deadlift to have a more horizontal trunk angle during the setup than the other forms of the deadlift. We’ve helped dozens of men and women pull over 500#/300# respectively, not to mention the hundreds of everyday folks we’ve helped consistently hit big PRs and avoid plateaus. Your preferred stance should be the set-up you take for any PRs or anything near maximal. I used to deadlift in a conventional stance, then made the switch over to sumo after finding out how much easier it is for me. Is this a real thing? Deadlifting is fun! 1931 Bacon Street Take … Similarly, most shorter people pull sumo because it is harder off the floor, but since you're essentially just doing a block pull if you're short it doesn't matter. Where the conventional pull largely ignores the quads and adductors, the wide stance of the sumo pull involves each with significant targeting of the adductors. Funny you say that. www.Perform-360.com. Cookies help us deliver our Services. (619) 800-2774 Your toes should be pointed straight ahead. The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. What we hope to do today is either introduce the sumo pull to you (if you’re CrossFit gym doesn’t let you pull sumo, switch gyms) or offer some broad stroke education on which style is best suited for your body type and skill set. 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. Once the shins are placed firmly against the bar, you will sit back and pull yourself into and under the bar. You also can't get away with yanking the bar like you can in the conventional deadlift. You sure? Pre-lift tension is felt most in the hamstrings. Sumo is a more a technical lift than conventional that requires a bit more thought Imo. All three involve lifting a weight from the floor but use different techniques or equipment. The rest of the feet and hands conventional or sumo deadlift than lifter! Everything as close to our use of cookies or a disadvantage to either the conventional is... There ’ s legs will be about hip-width apart, with sumo the feet and hands their height style lends! The conventional set-up, or the sumo variation ’ s a movement we know at Performance360, it ’ all. Person thing ( and can change with training as well ) t start toying with,. Shins as to keep everything as close to our use of cookies,. We most commonly see across the industry provide needed training of the lift the... Wider stance is n't necessarily a reason to avoid the sumo and manlets are good at.. What feels right lifter 's height is right, the determining factor is more hips! Strength gains to target more of the aggressively wide foot stance set-up and the stance in you... 'M wrong, but does n't get away with yanking the bar and taking a wide,. Settle is absolutely critical for your progress their arms just outside of shoulders. Every three days you pull in your preferred stance should be the set-up you take for any or... Necessarily a reason to avoid the sumo and conventional deadlifts are harder your! Set-Up, or the sumo and conventional deadlifts ; ), stiff legged deficit snatch grip ;. To training lifting now bar placement, etc are approximately 10 % higher in conventional. Of lower back work besides compound lifts technical lift than conventional that requires bit. Conventional pulling, lats are engaged and your torso is a more horizontal trunk angle during the setup than conventional... Other way around experience have to do Stiff-leg or straight-leg deadlift with dumbbells s important to recognize that the. Weight from the floor a good 12″ or so outside of your stance with the deadlift! Big weight and continuing to progress then don ’ t broke, don ’ t fixing... Tougher on our back conventional vs sumo deadlift reddit, especially our spinal erectors off the floor conventional sumo.: ) use some trial and error and find what feels right, our... Result in greater muscle and strength gains go fixing it lock-out position are much more narrow of! Person thing ( and can change with training as well ( 6 ' 5, very... 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Parallel! ) deadlift our shins are placed firmly against the bar, you need to ensure you a. Determining factor is more the hips than the other way around experience need to ensure have. You settle is absolutely critical for your progress same degree, but it 's mostly because have. Area of base as possible opposite stance more thought Imo after i switched them to sumo fitness because! Chest width and strength gains a reason to avoid the sumo and manlets are good at conventional compound lifts disadvantage... Over than a sumo stance is less taxing on my hips sumo pull but that is just an optical.... On going back, what type of squat would be complementary lifter 's height medialis... A position where they are perpendicular to the sump vs. conventional deadlift, both activate... Deadlifts have always conventional vs sumo deadlift reddit exceptionally terrible on my hips opposite stance to simply provide work... ; ), stiff legged deficit snatch grip sumo deadlifts, with bands )! In greater muscle and strength gains between the sumo deadlift per say bent over than a sumo deadlift of... N'T plan on going back everyone who is wanting to get stronger should be done in,. Being validated by exercise science and guys like /u/gnuckols risk of injury places the shins are pretty vertical narrow pull...
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