The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. I do think everyone should try both and just see what feels more natural. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. … It IS true that sumo deadlifts allow for a shorter range of motion. I guess I might just switch to sumo. The sumo deadlift can decrease vertical bar distance by as much as 10 percent. Conventional is easy to break inertia, hard to lock out. It’s important to recognize that while the two deadlift styles look different there are two main similarities. I recently switched after years and years of training conventional. I'm just a random dude on the internet, not the deadlift police, I'm just a random dude on the internet, not the deadlift police, That's definitely what a member of the deadlift police would say though. I find the sumo to be easier on my back. Conversely, switching to conventional for a while can help sumo pullers come back from hip strain. I've clearly spent way too much time justifying my stance choice to conventional zealots before. I also have orangutan arms so my ROM is silly short (355lb sumo DL at 140lb BW). Press question mark to learn the rest of the keyboard shortcuts. I like sumo because it actually hits my trouble spots more (the glutes and hip flexors) and consequently, my hips, back, and glutes usually feel good (even better than normal) the day after sumo. It activates my quads more and reduces the ROM a bit. It's not so much about height as it is about your proportions. The sumo deadlift uses an exaggerated wide stance. Conventional vs. Sumo Deadlifts. The angle on the left will … Traditional vs. Sumo. You could switch it up every now and then. I'm 5'6 and I prefer sumo over conventional, it's all about body proportions, Most people already said something about Sumo being better for tall people (probably, I wouldn't know, I am 5'6). I'd recommend choosing the one that your body proportions favor. But as a more serious reply: which stance works better for you depends on your body's proportions. All three involve lifting a weight from the floor but use different techniques or equipment. In addition to leverages, it also depends on hip structure. If you feel comfortable with each style keep using both of them. Exactly what it sounds like, The Sumo RDL has allowed me to develop strength and explosiveness in my Sumo Deadlift that I truly believe would not have been possible … Way easier to keep my back straight at all times. From a … This isn't necessarily true for every puller and every variation of the two stances, but it is a common trend. I'm 5'7 and prefer sumo. Other way around - most of current DL records are held by 6'0"+ lifters who pull standard way. Anecdotally it seems that more women prefer sumo. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. If you have long arms, conventional is good for you, if you have a long torso, sumo. In the sumo deadlift, there are two primary actions occurring: hip extension and knee extension. So I will just go ahead and recommend doing the thing you are comfortable with or both. Just keep your back as straight as possible and use supports if needed, like sitting on a small bench or grabbing a pole, if you feel unconfortable in that position. To understand how this works, let’s take a look at data from the 2016 IPF World Powerlifting Championships. … But my hips are bit too tight and I can't really open them up to maintain good form. I still do some conventional sets, and I do cleans regularly so I get some training from a conventional stance. The sumo deadlift is immensely technical, but at the same time there's a ton of variation in how people pull based off of body structure. Getting solid work at 75-85% (15-20 reps), and dropping right into a deadlift variation helped immensely! The sumo deadlift is cheating, this phrase is commonly thrown around in various powerlifting circles.The controversy often centers around the differences in range of motion between the sumo … Never stretched and now I pay the pricefuck this, This is a nice hip mobility warm up routine. I'm 6'0 and I've never tried sumo but conventional feels fine for me. 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. More so due to back pain, but as I learned more it seemed my proportions just required my hips to start higher than I'd like, which seemed to put a lot of strain on my lower back and from previous lower back sports injuries it's taken its toll. The purpose of this study was to compare muscle activity between sumo and conventional style deadlifts, and between belt and no-belt conditions. This led to all sorts of issues with rounding my lower back at heavier weights. Sumo places a slightly higher demand on the glutes, adductors and quads, or rather, places slightly less demand on the hamstrings and spinal erectors. I used to deadlift in a conventional stance, then made … I can pull more convetional, but it disagreed with my constantly tight hip flexors and glutes, which caused minor, but annoying back pain. Hope that helps. Standard Deadlift vs Sumo Deadlift. This can be useful for working around back strain, or just for a different stimulus. Picking up an oversized furniture box is damn near impossible from a conventional stance, but trivial from a sumo stance. It may also feel easier for some lifters. For me, that's … Cookies help us deliver our Services. For that reason, the sumo deadlift … As a deadlift exercise, the sumo deadlift requires a significant amount of hip extension. Both will require a degree of leg (quad) upper back … Obviously, I do mobility stuff too and I added in romanians to hit my hamstrings more. Hip angles for optimal deadlift start position. Sumo has the less obvious benefit of letting you train a deadlift without fucking up your snatch pull or clean pull. Can anyone shed some light on both of those deadlifts. My back cannot keep straight on regular deadlifts, but is good on sumo. Many powerlifters only pull Sumo (Dan Green pulls Sumo pretty often) and they do awesome pulls with it (if you were worried about that). The Sumo RDL. Sumo deadlifting requires more hip and glute strength and conventional deadlifting requires more hamstring and lower back strength. Thats what I was thinking about doing in my workout. Sumo is hard at the floor, easier to lock out. Conventional uses a bit more calf. http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure, Check out this article, gives some good info. I'd agree with everything you wrote, good post! Just comes down to force output (clean) vs raw power (deads). It seems like shorter people do conventional and taller do sumo. Mostly because my lower back gets enough of a workout from other compound lifts because I have leg day 4x a week. https://www.youtube.com/watch?v=Eba7mJgb2q0. By using our Services or clicking I agree, you agree to our use of cookies. Escamilla found (or at least validated – it’s pretty obvious to anyone who’s minimally observant) that a sumo deadlift has a ~20-25% shorter range of motion than a conventional deadlift. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift… Sumo deadlifts definitely tire out my quads more than conventional. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement. #PlanetFitnessRulez, Bold font, you set off the font lunk alarm. Ideally, do both. Is there any benefit to doing one over the other? Conventional pullers looking to add more pulling volume may benefit from adding a sumo day, without putting themselves into a recovery deficit. The strength curve is turned on its head. This is perceived as being more technically demanding. “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. However I'm 6'2 and conventional feels natural for me. The main point to understand is that the angle of how your femur connects to your pelvis can differ drastically between individuals. I've noticed that deadlifting in a sumo stance is less taxing on my body than doing a conventional. If you've ever watched a powerlifting competition, you may also wonder why some guys use a conventional deadlift style and others use the sumo-style deadlift… Another … Conventional has the obvious benefit of being useful in Strongman and CrossFit. The sumo deadlift has a high specificity to powerlifting if and only if the lifter uses the sumo style deadlift during competition. By doing so the lifter is moved closer to the ground. Perhaps I'll get more conventional work if my lower back ever "heals" or gets stronger, but for now sumo has been great. Athough that's less dependant on height and more on proportions. Thanks. As a very tall teenager, sumo deadlifts really help me. So, let’s talk more about this deadlift variation many people are … Such as different muscle groups worked? It seems like shorter people do conventional and taller do sumo. This allows you to train the movement more often. Or is it for some other reason? Anecdotally, sumo is easier to recover from and causes less systemic fatigue. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. You can always throw that in there. Conventional pullers looking to add more pulling volume may benefit from adding a sumo day, without putting themselves into a recovery deficit. Sumo is a more a technical lift … 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.. I still do some sets conventional/snatch grip/stiff-legged for variety, but my heavy work is all sumo. The main difference between the sumo and the conventional deadlift is the position of the feet and hands… my max on conventional was about 455 and my max for sumo is about 500 (i feel i could do alot more than that though, probably have a 515 or 520 in me). If you’re interested in learning more about the conventional vs sumo deadlift … Both hamstring/glute/back are negligable. Whichever feels right and fits your body type. Methods: Six cameras collected 60-Hz video data and 960-Hz electromyographic data from 13 collegiate football players who performed sumo and conventional deadlifts … What about long arms, legs and a short torso? Choosing between the two depends on your training … I'm 6'3 with long legs and small torso. As in which deadlift should be used when targeting specific muscles etc. I'd say im average height (5'8) and ever since i switched over to sumo i've been able to pull alot more. 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