So, you’ve wanted to try the deadlift to increase your total body strength for a while now but can’t decide between the sumo and conventional deadlifts? Let the experts at Fit Club help!
This article breaks down the key differences between the sumo and conventional deadlifts to decide which variation is best for you.
We want to see you succeed in your fitness journey, and the sumo vs. conventional deadlift is a great place to start. With our help, you can finally achieve the body you’ve always wanted.
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What's the difference between the sumo deadlift vs. the conventional deadlifts?
The main difference between the two is the position of your feet and hands.
Sumo deadlifts:
The sumo deadlifting involves placing your feet wider than shoulder-width apart and gripping the barbell with your hands placed inside your legs. This position allows you to keep your torso more upright, which decreases the range of motion and makes the lift easier.
Position: Your feet are placed wide apart with your hands inside your legs.
Range of motion: The sumo deadlift has a shorter range of motion than the conventional deadlift, making it more manageable.
Targeted muscle groups: The sumo deadlift targets the quads, glutes, and hamstrings more than the traditional deadlift.
Muscle recruitment: The sumo deadlift recruits more muscles in the quads and glutes, making it an excellent exercise for building inner-thigh strength.
Body Mechanics: The sumo deadlift is a great exercise for those with long limbs and a short torso. It’s also easier on the lower back since it doesn’t require as much range of motion.
Conventional deadlifts:
Conventional deadlifting involves placing your feet hip-width apart and gripping the barbell with your hands placed outside your legs. This position allows you to keep your torso more horizontal, which increases the range of motion and makes the lift harder.
Position: Your feet are placed shoulder-width apart with your hands outside your legs.
Range of motion: The conventional deadlift has a more extended range of motion than the sumo deadlift, making it more challenging.
Targeted muscle groups: The conventional deadlift targets the glutes, hamstrings, and lower back more than the sumo deadlift.
Muscle recruitment: The conventional deadlift recruits more hamstrings and lower back muscles.
So, conventional or sumo deadlift, which is best for you?
The sumo deadlifts are a good choice if;
You want to increase your leg and hip strength,
you’re looking for a more accessible lift with a shorter range of motion
You’re a beginner: we recommend starting with the sumo deadlift because it has a shorter range of motion and is easier to perform.
You have long legs and a short torso,
If you have any injuries, mobility issues, or joint problems, it puts less stress on the spine and knees.
Conventional deadlifts are a good choice if;
You want to focus more on your hamstrings and lower back,
You’re more comfortable with a more extended range of motion or looking for a more challenging lift.
You have a long torso and short legs.
You have no joint problems and want to progress to a more challenging exercise.
Ultimately, the decision comes down to individual biomechanics, personal preference, and training goals. Whatever type of deadlift you choose, make sure you warm up properly. Start with some light cardio to get your heart rate up, and then perform some dynamic stretches. After that, it’s time to start lifting! Remember to focus on good form and technique, and don’t be afraid to ask for help from a spotter or trainer if you need it.
Our professional and certified personal trainers will help you learn the proper form for both lifts and choose the best one for you. They will also assist you in practicing proper form to avoid injury and get the most out of the exercise. With our help, you can finally achieve the body you’ve always wanted.
Is a sumo deadlift harder than a conventional deadlift?
Most people believe that the sumo deadlifts are slightly easier because of the shorter range of motion. The conventional deadlifts have a wider stance and are therefore considered more challenging.
According to Fit Club NY professionals, the sumo and conventional deadlift variations are challenging exercises targeting different muscle groups.
Sumo deadlifts Overall benefits:
For building serious lower-body strength, you can’t beat the sumo deadlifts. It’s a compound exercise, which means it works multiple muscle groups at once. The sumo deadlift variation targets the quads, glutes, inner thighs, and hamstrings while also engaging the core.
The sumo is also an excellent exercise for improving hip mobility and flexibility. The wide stance required to perform the sumo properly forces the hips to open up, which can help to increase their range of motion.
The sumo places less stress on the lower back and knees, making it a good option for individuals with these types of injuries.
It also allows you to lift more weight than conventional, making it a good choice for those looking to increase their strength.
The sumo is a great exercise for the legs and hips and can help to increase your overall lower-body strength.
Drawbacks of the Sumo Deadlift
The sumo deadlift technique can be difficult to master due to the required stance.
It can be harder on the hips and groin, making it a less than ideal option for individuals with these types of injuries.
Conventional deadlifts Overall benefits:
Conventional pulls are a true test of strength. It’s a compound exercise that works multiple muscle groups, including the hamstrings, lower back, and core. The conventional deadlifts can help to build serious strength and power.
It is also a great exercise for improving grip strength. Because you have to grip the barbell with your hands placed outside your legs, it forces you to squeeze the bar. This can help to improve your grip strength over time.
Both conventional and sumo deadlifts are effective for body fat loss because they are compound exercises that work multiple muscle groups. The sumo may be slightly more effective because it targets the quads, glutes, and inner thighs more than the conventional style deadlifts.
Both exercises can also be beneficial for posture if performed with good form.
Drawbacks of the Conventional Deadlifting
The conventional deadlifts can be challenging to master due to their narrow stance.
It can be harder on the lower back, making it a less than ideal option for individuals with these types of injuries.
What are the performance differences between the Sumo deadlift and the conventional deadlift?
The first thing to consider is the difference in width between your feet when performing each lift. In a sumo deadlift, your feet will be significantly wider than shoulder-width apart, while in a conventional deadlift, they will only be slightly wider than shoulder-width apart. This distinction can dramatically impact which Deadlift style is best for you.
The sumo deadlift will likely be better if you have long legs and a short torso. This is because the sumo stance allows you to get your hips closer to the bar, which reduces the distance that the bar has to travel. Conversely, the conventional deadlift will likely be better if you have a long torso and short legs. This is because the conventional stance allows you to keep your back more upright, which reduces the risk of injury.
In terms of muscle activation, the two Deadlift styles are relatively similar. However, there are some slight differences. The sumo Deadlifts tend to activate the quads (thigh muscles) to a greater extent, while the conventional Deadlifts tend to activate the hamstrings (back of the thigh) to a greater extent.
The sumo Deadlifts also puts less stress on the spine than the conventional Deadlifts. The sumo stance keeps your back more upright, taking the pressure off the spine.
Finally, the sumo Deadlifts tend to be easier on the knees than the conventional Deadlifts. The sumo stance puts less stress on the knees than the conventional stance.
How do you do the Sumo deadlifts?
Here’s how to properly perform Sumo deadlift variation;
Starting Position
1. Start by placing your feet wider than shoulder-width apart and pointing your toes out at a 45-degree angle. Your toes should be in line with the knees.
2. Bend down and grip the barbell with your hands placed inside your legs/ knees. This avoids rounding your upper back.
3. Lift the barbell so that it’s resting on your thighs.
4. Take a deep breath in and brace your core. This will help to protect your lower back.
5. Begin the lift by pushing through your heels and keeping your chest up. Extend your hips and knees until you’re standing upright with the barbell in front of your thighs.
6. Reverse the movement by hinging at the hips and bending your knees until the barbell is back on your thighs. Return to the starting position and repeat.
7. Once the barbell reaches the floor, drive through your heels and hips to stand up tall. Exhale as you stand up and squeeze your glutes at the top of the movement.
8. Repeat for the desired number of repetitions.
Standing position:
1. Drive through your heels and extend your hips and knees to stand up straight.
2. Keep the bar close to your body as you lift it.
3. lockout at the top and squeeze your glutes.
4. Keep your back flat and your core engaged as you lower the barbell to the ground.
How do you do the Conventional Deadlift?
Starting position:
1. Start with the barbell on the ground in front of you. Place your feet hip-width apart and point your toes forward.
2. Bend down and grip the barbell with your hands placed outside your legs.
3. Brace your core and keep your back straight.
4. Take a deep breath in and prepare to lift the bar.
Standing position:
1. Drive through your heels and extend your hips and knees to stand up straight.
2. Keep the bar close to your body as you lift it.
3. lockout at the top and squeeze your glutes.
4. Reverse the motion and return the barbell to the ground.
5. Once the barbell reaches the floor, drive through your heels and hips to stand up tall.
6. Repeat for the desired number of repetitions.
How much more can you Sumo deadlift than conventional deadlift?
For average bodyweight lift, you can expect to be able to sumo deadlift about 10-15% more than your conventional deadlift.
For elite lift, you can expect to be able to sumo deadlift about 20-25% more than your conventional deadlift.
What equipment do you need?
Sumo deadlifts equipment
Barbell and some weight plates.
A trap bar if you prefer.
Conventional deadlift equipment
A barbell and weight plates. You can also use dumbbells, but a barbell will allow you to load more weight and increase your strength more effectively.
A trap bar if you prefer.
A lifting belt to help support your lower back.
How many sets should you do?
There is no definitive answer, as the number of sets will vary depending on your goals. If you want to build muscle mass:
Aim for 3-5 sets.
If you are trying to increase your overall strength, aim for 5-7 sets.
Choose a weight that is challenging but allows you to maintain good form throughout the entire set.
Technique tips and mistakes to avoid when doing deadlifts
Maintaining good form is essential for getting the most out of your deadlift and preventing injuries.
Keep your feet hip-width apart
Bend at your hips, not your knees
Keep your back flat and your core engaged
Drive through your heels to stand up tall
If you are having trouble keeping good form, start with a lighter weight and gradually increase as you get stronger.
Deadlifting is a challenging exercise, so be sure to take your time and master the movement before adding weight.
Sumo deadlifts - Technique tips:
1. Start with your feet wider than hip-width apart and your toes pointing outwards.
2. Bend at your hips and knees and lower the barbell towards the floor.
3. Keep your back flat and your core engaged as you lower the barbell.
4. Once the barbell reaches the floor, drive through your heels to stand up tall.
5. Exhale as you stand up and squeeze your glutes at the top of the movement.
Conventional deadlift- Technique tips:
1. Start with your feet hip-width apart and your toes pointing forwards.
2. Bend at your hips and knees and lower the barbell towards the floor.
3. Keep your back flat and your core engaged as you lower the barbell.
4. Once the barbell reaches the floor, drive through your heels to stand up tall.
5. Exhale as you stand up and squeeze your glutes at the top of the movement.
Mistakes to avoid:
Here are some common mistakes to avoid when doing deadlifts:
1. Bending your knees too much – This puts unnecessary stress on your knees and can lead to injuries.
2. Not keeping your back flat – This can cause lower back pain.
3. Lifting with your lower back – This puts unnecessary stress on your lower back and can lead to injuries.
4. Arching your back at the top of the movement – This can put unnecessary stress on your lower back.
5. Not maintaining good form throughout the entire exercise – This can lead to injuries.
Other Deadlift variations
There are other variations of the deadlift that you may want to try. Here’s a quick overview of some of the most popular options:
Trap bar deadlift:
This exercise is performed with a trap bar, a hexagonal-shaped bar. The weight is evenly distributed around the bar, making it easier to keep your balance.
Romanian deadlift:
This exercise is performed with one leg at a time- one leg extended in front of you and the other leg bent. This move targets your hamstrings more than the other variations.
Kettlebell deadlift:
This exercise is performed with a kettlebell in each hand. This variation can be more challenging because the weight is not evenly distributed.
Stiff-leg deadlift:
The stiff-leg deadlift is similar to the Romanian deadlift but with a few key differences. First, you start with your legs slightly bent. And second, you keep your knees relatively stationary throughout the exercise.
Alternating between different deadlifts can help you avoid boredom and target different muscle groups. So, don’t be afraid to mix things up!
Summary
The deadlift is a compound exercise that works your entire posterior chain, including your glutes, hamstrings, and lower back. It also builds your abs and all other major muscle groups. Both lifts are great exercises to add to your workout routine, so try them out and see which one works better for you.
Maintaining good form is essential for getting the most out of your deadlift and preventing injuries.
Imagine finally seeing those toned arms and defined abs you’ve always wanted. With Fit Club NY’s help, it’s definitely within reach. All you need is a little guidance on how to do things the right way – which is precisely what we can provide for you. Our physical therapist can help you with a strength and conditioning program so your body can achieve peak performance.
We hope you now understand the Sumo vs. Conventional deadlift debate. If you have any questions or comments, please feel free to leave them below.
