Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. The conventional deadlift uses a lot more back and glutes while the sumo deadlift is much more hip and quad-dominant. then stick with conventional on back days. It may also feel easier for some lifters. Differences between Sumo and Conventional Deadlifts The conventional deadlift is far more hamstring dominant and places a slightly larger strain on your lower back, but tends to breed … Choosing between the two depends on your training goals, experience, and … Am I the only one who thinks the bloody shins at the end of an intense deadlift set is badass? Deciding whether to do conventional or sumo also depends on your overall bodyweight. Conventional deadlifts are harder on your spinal erectors off the floor. demonstrated an increased L4/5 back extensor moment in the conventional compared to the sumo deadlift. i see... now I'm thinking about throwing in sumo DL's on leg days after I squat to murder my quads even more. … For that reason, the sumo deadlift is be … this is definitely what surprised me the most. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Personally I would lighten my conventional dead lift and … lol. - home of The Barbell1 Show - the only 5 day/wk Online Radio on building muscle, By LiftingAddict in forum Teen Bodybuilding, By Blarnee_92 in forum Powerlifting/Strongman, By cunniff81 in forum Powerlifting/Strongman. I wont bother with you cause i forgot more than you will ever know. The This version of the deadlift differs from the sumo variant in that it takes a bit more stress off your quads, which essentially means you’ll be working your lower back a bit more in the motion. All rights reserved. What's the best deadlift variation - sumo or conventional ? © 2021 Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 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. The sumo works the legs harder than the conventional deadlift. Conventional deadlift vs. sumo deadlift: the advantages and disadvantages The sumo deadlift is a more advanced and rather technical variant of the conventional deadlift. Within powerlifting competitions, this variant is a fully accepted alternative to the conventional deadlift. Peak moment at the hip was similar between variants but peak moment at the knee was greater in the sumo deadlift. In this video I break down the differences between the conventional, sumo, romanian and stiff legged deadlifts. Glutes Exercise Program for a Tight and Firm Butt! Conventional deadlifts vs. sumo deadlifts. Go back to the workout program section. anyone else have thoughts? The deadlift is one of the most important lifts to get right. Luckily in college, I got into powerlifting and was shown how to deadlift sumo. Conventional is better, really all there is too it. Be the first to receive exciting news, features, and special offers from! Quick Sumo & Conventional Deadlifts session at the Home Gym. would definately be an intense workout, isnt it great on leg days when you leave the gym and you cant even walk straight cuz your legs are thrashed...i love it lol whats your routine look like, how do you alternate between the days? … 8:11. OUR NEW PROGRAM: we're talking about the sumo vs conventional deadlift. Deadlift is the shiz for mass building though. Cholewicki et al. some people lift more conventional, some lift more sumo stance....both are legal. I have nothing to prove to anyone but myself. Peak concentric velocity was similar between the conventional and sumo deadlift (6). 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. for bigger dudes, a conventional deadlift has a sticking point … The sumo deadlift is used by powerlifters as well as traditional athletes and fitness enthusiasts. All rights reserved. Moderator @ People will also argue that the sumo deadlift … from a powerlifting standpoint the bar typically travels less total distance with less overall torso movement with sumo, although most records this study looked at were set using conventional. for a little dude, that is a VERY small sticking point. 355,199 views. When I first began lifting, I only knew conventional from reading bodybuilding magazines. Sumo shortens the pull and is more than likely masking your underlying problem. People with short arms may have a hard time keeping a proper back position during conventional deadlifts. ^^^2 conventional deadlift imo is better, if youre wanting to nail quads good ole squats is the way to go. Their leverages still pretty much suck with both styles, but pulling sumo allows them to shift some of the work to the legs which reduces the amount of ridiculous lower back strength that would be required by the conventional … I would say your form is breaking down and your arching your back &/or hyperextending at the top. As a competitive strongman and powerlifter, switching back and forth between sumo and conventional has been a big advantage over the years. It’s important to recogn… Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). Sumo or Conventional Deadlift better for your back?. Well I've always done conventional style, but had a spur of the moment feeling to try sumo today. One thing to be aware of, though, is that the sumo deadlift is easier on the body than the conventional … The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Wrong again. The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. Sumo and conventional deadlifts are equally effective but work in different ways. The sumo deadlift has his own set of attributes, such as allowing for a shorter range of motion. And for shorter armed guys, a conventional deadlift is going to be SO back dominant, and SO back intensive, that switching to sumo often offers more balanced leverages. 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. All three involve lifting a weight from the floor but use different techniques or equipment. Compared to the conventional stance, a sumo stance reduces the amount of shear force … Since the torso is inclined farther forward at the start of the lift, it’ll take a harder contraction of the spinal … One session they’ll be pulling conventional, then they’ll go home, watch a video of their favorite YouTuber, or get started talking to a powerlifter in the gym, and Deadlift session rolls round again, then they find … The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. Lower weight class lifters, barring some significant mechanical disadvantage, typically can handle much higher loads on deadlifts …℠ and BodySpace® are trademarks of Oh, I guess you're too good for that. he does more conventional … i do sumo because it still blasts my back and legs and i dont have to grimace through ripping my shins open, and once you reach a certain weight you WILL cut them to shreds. Knowing the … in my undergrad biomechanics class i reviewed an article in (the journal of strength and conditioning research i believe) comparing the 2 styles of deadlifts. EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. sumo has a sticking point right at the ground and it is a short sticking point. Sumo hits the quads in a way squats don't, Some People are nothing more than a skid-mark on the toilet bowl of life, never let them bring you down the drain with them. To understand how this works, let’s take a look at data from the 2016 IPF World Powerlifting Championships. Go back to the workout program section and flame some noobs, since apparently that's all you do. Instead of being about hip-width apart, with sumo the feet are positioned wider than … FEAR THE SPORT AND THE PEOPLE WHO LIVE IT! © 2021 There are two fundamental deadlift kinds – standard deadlifts and sumo deadlifts. Conventional vs. Sumo Deadlifts Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. I like to think of the sumo deadlift like a golf swing and the conventional deadlifts like a hammer both require power but the golf swing requires a lot more mobility and Precision. Be the first to receive exciting news, features, and special offers from! i can't remember if they used emg to look at muscle activation differences, but common sense would tell me in most cases conventional … it was an amazing burn effect that i've never felt on the inside of my thighs before. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself, For those who sumo and conventional Deadlift. It looks like the conventional deadlift… Data from Cholewicki shows that spinal extension demands are approximately 10% higher in the conventional deadlift. Perhaps you should offer something constructive then? The main difference between the sumo and the conventional deadlift is the position of the feet and hands. The conventional … Batting 1000 today, eh. If you want to build your glutes and strengthen your hips, then use both types in your training. This analysis shows the breakdown of competitors based on their body-weight and which weight class they competed. Also increased volume significantly.. bring z GAINZ! Most powerlifters … Conventional deadlifts contain a hip-width stance and a steeply inclined torso, … How Many Reps Should I Do? 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. Higher reps generally contribute to building muscle. ... Sumo vs Conventional Deadlift For General Strength (Not Powerlifting) - Duration: 8:36. both are equally good. The conventional deadlift is the better back builder, but only if you can do it safely.℠ and BodySpace® are trademarks of Mostly doing belt-less work lately, and variations of the main movements. If you’re … Deadlifting is fun!