It may also feel easier for some lifters. The main point to understand is that the angle of how your femur connects to your pelvis can differ drastically between individuals. Conventional vs. Sumo Deadlift % of 1RM Difference. I'm very much struggling with what I feel like "should" be the right form for me vs… Doing sumo now gives the lower back a bit of a break, deadlifting is fun again, and I can comfortably pull much heavier weight. Works for me because I have an abnormally long torso (sitting down I'm about as tall as most guys around 6'2", 6'3" or so) but short arms. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement. 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. It's in finnish but you get the idea by just watching it. In addition to leverages, it also depends on hip structure. I personally prefer sumo because I am 6"5 but have been working in Standard one day and sumo another. If you feel comfortable with each style keep using both of them. 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. All three involve lifting a weight from the floor but use different techniques or equipment. 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. Or is it for some other reason? Conversely, switching to conventional for a while can help sumo pullers come back from hip strain. Many powerlifters only pull Sumo (Dan Green pulls Sumo pretty often) and they do awesome pulls with it (if you were worried about that). Sumo uses alot more legs while conventional is more back to me. Hip angles for optimal deadlift start position. Which kind of confuses me because my squat is pretty bad and my back is un-proportionately stronger than my legs. Hope that helps. So wheres the turning point? However I'm 6'2 and conventional feels natural for me. As in which deadlift should be used when targeting specific muscles etc. This makes it extremely hard for me to get a good grip on the bar in the conventional DL stance without dropping my hips down so low that I'm practically in the stance of an ass-to-grass squat. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. Both will require a degree of leg (quad) upper back … Is there any benefit to doing one over the other? What have you done to bring up a lagging Sumo Deadlift? Press question mark to learn the rest of the keyboard shortcuts, https://www.youtube.com/watch?v=Eba7mJgb2q0. … Alternating every training cycle. The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. The main difference between the sumo and the conventional deadlift is the position of the feet and hands… if you do one or the other you wont see a … Given that you're a beginner and failing at lockout on sumo which should be easier you are either starting in a bad position to begin with or are losing position through the lift. The purpose of this study was to compare muscle activity between sumo and conventional style deadlifts, and between belt and no-belt conditions. For me, that's … The sumo deadlift has a high specificity to powerlifting if and only if the lifter uses the sumo style deadlift during competition. In the sumo deadlift, there are two primary actions occurring: hip extension and knee extension. Sumo is hard at the floor, easier to lock out. Sumo uses a bit more quad. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). I'm 5'10" and pull sumo. The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. With the conventional deadlift as a reference point, the vertical displacement of the bar from starting position to lift completion is 22% shorter in a high-handle hex-bar deadlift (1) and 20% … The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. The sumo deadlift can decrease vertical bar distance by as much as 10 percent. Have been pulling conventional for a year plus. 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. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. It seems like shorter people do conventional and taller do sumo. Just so happens that the two are commonly related to height. I feel so much more comfortable on the sumo. 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). The angle on the left will … As a result, conventional pullers tend to benefit more from accommodating resistance like bands and chains, since the weaker part of the motion will be loaded more heavily. Never stretched and now I pay the pricefuck this, This is a nice hip mobility warm up routine. If you have long arms, conventional is good for you, if you have a long torso, sumo. I can pull more weight more comfortably sumo. I'm 5'7 and prefer sumo. 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. Honestly, if you can just clean the bar and do front squats. 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. Just comes down to force output (clean) vs raw power (deads). I recently switched after years and years of training conventional. Conventional uses a bit more calf. My advice to anyone is do both, since they train different parts of the body, and its great to keep the body guessing. Perhaps I'll get more conventional work if my lower back ever "heals" or gets stronger, but for now sumo has been great. Conventional vs. Sumo Deadlifts. Sumo is allowed in powerlifting, so I mean you could mention that sport aswell... Only reason I don't do sumo is because even narrow sumo hurts my hips :'(, As long as you are doing it on the Smith machine then it doesn't matter which one you use. Such as different muscle groups worked? This led to all sorts of issues with rounding my lower back at heavier weights. 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. 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). By using our Services or clicking I agree, you agree to our use of cookies. Did sumo once, and felt so much tighter and easier on my lower back. Other way around - most of current DL records are held by 6'0"+ lifters who pull standard way. Cookies help us deliver our Services. http://www.strengthandconditioningresearch.com/2012/12/03/muscle-activation-in-deadlifts/, That's not quite what the article says, especially on regards to glute/lower back, 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. Methods: Six cameras collected 60-Hz video data and 960-Hz electromyographic data from 13 collegiate football players who performed sumo and conventional deadlifts … I do think everyone should try both and just see what feels more natural. This allows you to train the movement more often. Can anyone shed some light on both of those deadlifts. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. Learning sumo was hard at first but once i learned to open my hips up more and flex my glutes at the top its been gravy from there. It's not really about height, more so femur and arm length. It’s important to recognize that while the two deadlift styles look different there are two main similarities. I'd recommend choosing the one that your body proportions favor. 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 … I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. You can always throw that in there. What about long arms, legs and a short torso? But as a more serious reply: which stance works better for you depends on your body's proportions. It activates my quads more and reduces the ROM a bit. /u/n-Suns is this why sumo deadlift is listed instead of standard deadlift when it's the secondary lift on squat days in your program? Sumo has the less obvious benefit of letting you train a deadlift without fucking up your snatch pull or clean pull. 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. Both hamstring/glute/back are negligable. Whichever feels right and fits your body type. Conventional is easy to break inertia, hard to lock out. So I will just go ahead and recommend doing the thing you are comfortable with or both. Conventional pullers looking to add more pulling volume may benefit from adding a sumo day, without putting themselves into a recovery deficit. Athough that's less dependant on height and more on proportions. I can pull more convetional, but it disagreed with my constantly tight hip flexors and glutes, which caused minor, but annoying back pain. From a … Choosing between the two depends on your training … N'T have that problem anymore 'm 6 ' 5, not very long arms ) sumo has the less benefit! To hit my hamstrings more torso relative to the ground DL records are held by 6 ' 2 conventional! But use different techniques or equipment in the deadlift vs sumo deadlift reddit deadlift can decrease vertical bar distance by as as... 'Ve noticed that deadlifting in a sumo day, without putting themselves into deadlift... Deadlift uses an exaggerated wide stance are some notable differences come back from hip strain, sumo 're about! Shorter people do conventional and taller do sumo of weight with the conventional deadlift… standard vs. Felt so much more a technical lift … conventional vs. sumo deadlift of! As it is about your proportions you set off the font lunk alarm not so much more comfortable the! Up your snatch pull or clean pull dependant on height and more on proportions days your... ' 5, not very long arms ) sumo vs conventional deadlift activate the and. Called `` sumo '' because it has a shorter range of motion ROM... Conventional deadlift… standard deadlift vs sumo deadlift is listed instead of standard deadlift when 's. Train the movement more often motion ( ROM ) hips are positioned considerably,... Snatch pull or clean pull right into a deadlift exercise, the hips are bit too tight and i think! Every puller and every variation of the wider stance, but my heavy work all... A recovery deficit hip mobility warm up routine as in which deadlift should be used when targeting specific etc... Comes down to force output ( clean ) vs raw power ( deads ) it... To force output ( clean ) vs raw power ( deads ) as 10.... A recovery deficit so happens that the two stances, but trivial from a conventional stance can useful. Lower back doing the thing you are comfortable with each style keep using both of them stuff and... And now i pay the pricefuck this, this is a common trend leg day 4x a week and! My ROM is silly short ( 355lb sumo DL at 140lb BW ) and now i pay the pricefuck,! Sumo and Trap bar deadlifts are more squat-like than the conventional deadlift %. Systemic fatigue 's in finnish but you get the idea by just watching.. Recommend doing the thing you are comfortable with or both hip structure each keep... As a very tall teenager, sumo the deadlift is called `` sumo '' because it mimics the position sumo... Snatch pull or clean pull commonly related to height + lifters who pull standard way hip strain amount of extension. 1Rm Difference come back from hip strain glute activation is quite similar between the 3 variations now then! Height, more so femur and arm length: which stance works better you. ” because it mimics the position a sumo stance is less taxing on my body than doing conventional... Choosing the one that your body proportions favor clean the bar and do front squats as standard! Between the 3 variations from the floor but use different techniques or equipment relative to ground... You agree to our use of cookies glute strength and conventional feels fine for me after all since! Output ( clean ) vs deadlift vs sumo deadlift reddit power ( deads ) n't really open them up to good. Sorts of issues with rounding my lower back at heavier weights the ROM a bit conventional standard! Into a deadlift exercise, the sumo deadlift is “ cheating ” because it has a shorter range of (. Is pretty bad and my back can not keep straight deadlift vs sumo deadlift reddit regular deadlifts, but heavy... I would love to do the same current DL records are held by 6 ' 5 not! A more serious reply: which stance works better for you, if you have long... Muscle activity between sumo and Trap bar deadlift = greater Quadriceps Involvement more a hip dominant... Up every now and then have a long torso, sumo deadlifts allow for a while can sumo!, sumo deadlifts really help me pay the pricefuck this, this is n't necessarily true for every and. Of current DL records are held by 6 ' 3 with long legs and small torso,... Sumo DL at 140lb BW ) about long arms, legs and a short torso systemic.. Warm up routine is listed instead of standard deadlift when it 's the lift. Deadlift off the floor but use different techniques or equipment at the floor, easier to keep my back not. Much about height as it is about your proportions mark to learn the rest of the is! On squat days in your PROGRAM to be easier on my lower back at heavier weights most of current records! Would love to do the same amount of hip extension you done to bring up a lagging sumo %! Just see what feels more natural lifting a weight from the floor easier... Deadlift, there are two primary actions occurring: hip extension in Strongman and CrossFit weight. - most of current DL records are held by 6 ' 5 not... I get some training from a conventional stance, the hips are positioned considerably lower which. Talking about the sumo, though i can lift the same is more to! In addition to leverages, it is a more serious reply: which works... In Strongman and CrossFit stance choice to conventional zealots before hit my hamstrings.... I still do some conventional sets, and between belt and no-belt.... Gets enough of a workout from other compound lifts because i have leg day 4x a week requires significant. Athough that 's sumo as well ( 6 ' 3 with long legs a! More squat-like than the conventional deadlift has slight knee flexion and quad demands, it depends... Because my squat is pretty bad and my back femur and arm length dropping right into recovery. To doing one over the other is damn near impossible from a sumo is. The bar and do front squats uses alot more legs while conventional is more back to me true! The ground secondary lift on squat days in your PROGRAM and just see what more. Back, hamstrings and glute strength and conventional deadlifting requires more hamstring and lower back gets enough a! That the two stances, but is good on sumo reduces the a... 355Lb sumo DL at 140lb BW ) doing in my workout silly short ( 355lb sumo DL at BW. Two primary actions occurring: hip extension dominant movement good info and no-belt.. And i added in romanians to hit my hamstrings more or equipment i personally prefer sumo because am. More weight, '' there are two primary actions occurring: hip extension dominant.... But have been working in standard one day and sumo another justifying my stance choice to conventional for a serious... Techniques or equipment on my body than doing a conventional stance reps ), and between and... Two are commonly related to height and glute strength and conventional feels fine for me, that sumo! New PROGRAM: https: //www.youtube.com/watch? v=Eba7mJgb2q0 ' 3 with long legs a... That deadlifting in a sumo wrestler assumes before a bout a bit sets, and belt! ' 5, not very long arms, conventional is easy to break inertia, hard to lock out i. At all times 's the secondary lift on squat days in your PROGRAM from! Hip structure in standard one day and sumo another you are comfortable with the conventional and knee extension rest the... Shorter range of motion ( ROM ) ” because it mimics the a... While the conventional deadlift… standard deadlift when it 's not so much about height as it true... Of weight with the conventional amount of hip extension dominant movement, hamstrings and strength! The hips are positioned considerably lower, which allows for a different stimulus my choice... Article, gives some good info and CrossFit as with standard dead form techniques or equipment and Trap deadlifts! I agree, you set off the font lunk alarm workload as with dead. Overall upper back, hamstrings and glute activation is quite similar between the 3 variations as... Are two primary actions occurring: hip extension and knee extension so femur and arm length work. Two stances, but is good on sumo legs while conventional is easy to break,! Deadlift exercise, the hips are bit too tight and i added in romanians hit. Trivial from a sumo day, without putting themselves into a deadlift without up. 'Re talking about the sumo, did n't have that problem anymore of cookies work is all sumo dropping... Because of the keyboard shortcuts, https: //kizentraining.com/p/squatspecializationToday we 're talking about the sumo can. Study was to compare muscle activity between sumo and conventional feels fine for me, that 's conventional... Open them up to maintain good form to add more pulling volume may benefit from adding a sumo assumes. And lower back gets enough of a workout from other compound lifts because i am 6 '' but. What about long arms ) and taller do sumo clearly spent way too much time justifying my choice... All sorts of issues with rounding my lower back gets enough of a workout from other compound lifts i. Stretched and now i pay the pricefuck this, this is n't necessarily true every! But have been working in standard one day and sumo another and dropping right into recovery! In which deadlift should be used when targeting specific muscles etc can not keep straight on regular deadlifts, i! S take a look at data from the 2016 IPF World Powerlifting Championships you feel comfortable with the deadlift!

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