Sumo Deadlift vs. Conventional Deadlift: Which Is Better?

There are many dire ideological polarities in the world of health and fitness: Aerobic exercise and strength training, Plant-based protein vs. animal-based proteinthis Front squat vs back squat comparison. However, among these vast topics, few compare to sumo vs. the traditional deadlift.

Enter any weight room (or internet discussion) and you’re bound to hear the sumo vs. conventional deadlift debate, punctuated by the clanking of metal plates. Sumo cheating! Traditional practices are dangerous!

The accusations leveled against these deadlift variations are almost endless. However, upon closer examination of these accusations, you will find that compound movements They have more in common than their respective fans realize.

Sumo vs. conventional deadlift: Is one better than the other?

Brandon Kwong, a personal trainer and health coach at CSCS, says that while there are significant biomechanical differences between the sumo and conventional deadlifts, “neither is superior to the other.”

Rather, each movement has unique benefits, and the “right” deadlift variation is one that fits your goals, makes biomechanical sense, and can be performed comfortably and confidently, Kwong says.

What is the difference between the sumo deadlift and the traditional deadlift?

Ultimately, the “best” movement depends on the lifter’s goals and abilities. “Spend a few months practicing each type of deadlift, focusing on good technique and getting a feel for which one is more comfortable,” says Kwong.

Testing the sumo vs traditional deadlift waters here may also point to a weakness in your back or back quadricepscorrect auxiliary movements can help strengthen.

With that said, here are some key differences between the two deadlift styles.

traditional deadlift

• Stand with your feet hip-width apart and arms on the outside of your legs.
• Kwong says that because “the traditional deadlift reflects a universal movement position,” it has more “sport-specific” applications.
• Might be easier for those lacking hip range of motion.
• This is a great exercise for those who want to strengthen their upper back and erector spinae muscles.
• The most common postural errors: excessive bending of the trunk forward at the waist and failure to perform the most important “hip hinge“Correctly (more on that below), don’t relax your arms and lose tension Posterior chain.

sumo deadlift

• Feet a few inches wider than hips, arms inside legs.
• Kwong says the sumo deadlift’s “shorter range of motion means the barbell has to move a shorter distance,” which can make training with frequent heavy loads easier.
• May result in higher one-rep maximums.
• It can be difficult for those with limited hip mobility.
• The most common posture errors: Too much forward trunk lean at the waist, incorrect hip hinge action, and overextension of the lumbar spine (lower back) at the top of the lift.

Can the sumo deadlift lift more weight than the conventional deadlift?

“The sumo deadlift has a shorter range of motion due to its wider stance, which means the weight moves a shorter distance,” says Kwong. This should theoretically make it easier for most people to move heavy weights repeatedly.

However, regardless of which variation you perform, the amount of weight you can lift may also depend on your biomechanics, although the record for a single rep maximum using traditional position (held by Hafthor Bjornsson) is 1,104 pounds, while Chris Da Chris Duffin’s single-rep max sumo deadlift record is about 100 pounds lighter.

Which variation is better for building strength and muscle?

Both traditional and sumo poses are effective muscle building methods—especially for gluteus maximushamstrings and lower back – should have a place in your training program. Together they will help you achieve the necessary diversity Optimize muscle growth.

However, when it comes to building strength and athleticism, traditional poses prevail. The sumo deadlift is still a great exercise for building lower body strength, but the conventional deadlift is a foundational exercise and should be the centerpiece of a strength-training program. It helps you build more functional strength More effective than sumo opponents hip hingethe basic movement pattern for functional fitness.

Simply put, the training adaptations gained from the traditional deadlift have more real-world applicability—from athletic performance to daily life.

Which one does the trainer recommend?

Coaches recommend mastering the traditional deadlift first and then moving on to variations. Once you perfect the move, Kwong says, the difference between the two lies in the person performing the moves.

“If you’re a weightlifter and your goal is to pull the most weight off the floor and you’re comfortable with sumo, go for it,” he said. “Ultimately, it’s about providing maximum stimulation with minimum risk of injury.”

How to perform a traditional deadlift

• Stand with your feet hip-width apart and the barbell directly over your mid-foot.
• Keeping your back flat and your core tight, push your hips back (imagine you’re closing a door with your butt) while slightly bending your knees and grabbing the bar with your overhand (palms facing back). (Be sure to keep your hips higher than your knees at all times.) This is the starting position.
• Keeping your core tight, back straight, and the bar close to your body, drive through your heels and lift the bar until your legs are fully extended while squeezing your glutes and driving your hips forward.
• Pause, then reverse movement to return to starting position.

How to perform a sumo deadlift

• Stand with your feet a few inches wider than shoulder-width apart, your shoelaces directly under the bar, and your toes pointed slightly outward (about a 45-degree angle)
• With your back straight and your arms hanging naturally between your knees, push your hips back (imagine you’re closing a door with your butt, the aforementioned “hip hinge”) while bending your knees slightly and grabbing the bar firmly. Overhand (palm facing back) grip. (Keep your knees in line with your feet and make sure your hips are always higher than your knees.) This is the starting position.
• Keeping your core tight, back straight, and the bar close to your body, drive through your heels and lift the bar until your legs are fully extended while squeezing your glutes and driving your hips forward.
• Pause, then slowly reverse the movement back to the starting position.