There are a number of frightening ideological conflicts in the field of health and fitness: cardio vs strength training, vegetable vs animal proteinthe front squat vs back squat. However, among these vast subjects, few can match sumo and conventional deadlifting.
Walk into any weight room (or internet discussion) and you’re bound to hear the sumo vs. conventional deadlift argument punctuated by the sound of clattering plates. Sumo cheats! Conventional is dangerous!
The list of accusations leveled against each of these deadlift variations is almost endless. However, cut through the charges and you will see that these are complex movements they have more in common than their fan bases realize.
Sumo vs. Conventional Deadlift: Is One Better Than the Other?
While there are significant biomechanical differences between sumo and conventional deadlifting, “neither is superior,” according to personal trainer and wellness coach Brandon Kwong, CSCS.
Instead, each movement has its own unique set of benefits, and the “right” deadlift variation is one that fits your goals, makes biomechanical sense, and can be performed comfortably and confidently, according to Kwong.
What are the differences between sumo and conventional deadlifts?
Ultimately, the “best” movement comes down to the lifter’s goals and abilities. “Spend a few months on each type of deadlift focusing on good technique and get a feel that’s more comfortable,” says Kwong.
Testing sumo vs. conventional deadlifts here can also indicate weaknesses in your back or quadriceps muscleswhich correct accessory movements can strengthen.
That said, here are some key differences between the two deadlift styles.
Conventional deadlift
- Feet are hip-width apart with hands outside the legs.
- It has more “sport-specific” applications due to the “conventional deadlift reflecting a universal athletic position,” according to Kwong.
- Maybe an easier lift for those who miss it hip mobility.
- It can be an excellent exercise for those who want to build a strong upper back and spinal erectors.
- The most common errors in form: bending the torso too far forward at the waist, not performing the most important “hip joint” correctly (more on that below), not relaxing the arms, losing tension in the rear chain.
Sumo deadlift
- Feet are a few inches wider than hip width, with hands inside the legs.
- According to Kwong, the sumo deadlift’s “shorter range of motion means the weight travels less distance,” which can facilitate frequent high-load training.
- Can produce a higher than one rep max.
- It can be difficult for those with poor hip mobility.
- The most common form error: Bending the trunk too far forward at the waist, incorrect hip joint execution, hyperextension of the lumbar spine (lower back) at the top of the lift.
Can you lift more with a sumo deadlift than a conventional deadlift?
“The sumo deadlift’s shorter range of motion due to its wide stance means the weight travels a shorter distance,” says Kwong, which should make it easier for most people to move heavy weights multiple times—in theory.
However, the amount you can lift with any of the variations probably also comes down to your biomechanics, although the one-rep max record (held by Hafthor Bjornsson) is 1,104 pounds using a conventional stance, while Chris Duffin’s sumo deadlift record with a one-rep max it’s roughly 100 pounds lighter on repeat.
Which variation is better for building strength and muscle?
Conventional and sumo stance are effective for building muscle – especially for gluteushamstrings and lower back — and should have a place in your training plan. Together, they will help you achieve the variety you need optimize muscle growth.
However, in terms of building strength and athleticism, the conventional attitude has an advantage. The sumo deadlift is still an excellent exercise for improving lower body strength, but the conventional deadlift is a foundational movement that should be the core of your strength training program. It helps you build more functional strength than its sumo counterpart because it exploits more effectively hip jointthe basic movement pattern of functional fitness.
In short, the training adaptations you get from conventional deadlifting have greater real-world applicability—from athletic performance to everyday life.
Which one do the trainers recommend?
Trainers recommend mastering the conventional deadlift before moving on to its variations. Once you’ve perfected the move, Kwong says the difference between the two comes down to the people performing them.
“If you’re a powerlifter and your goal is to pull as much weight off the floor as possible, and sumo suits you, go for it,” he says. “At the end of the day, it’s about providing the most stimulation with the least risk of injury.”
How to perform a conventional deadlift
- Stand with your feet hip-width apart and the barbell positioned directly above the middle of your feet.
- Keeping your back straight and core engaged, push your hips back (imagine you’re closing a door with your butt) as you bend slightly at the knees and grab the barbell overhead (palms facing back). (Make sure your butt is higher than your knees at all times.) This is the starting position.
- Keeping your core engaged, your back flat, and the bar close to your body, drive through your heels and lift the bar until your legs are fully extended, squeezing your glutes and pushing your hips forward as you do so.
- Pause, then reverse the movement to return to the starting position.
How to perform a sumo deadlift
- Stand with your feet a few inches wider than shoulder-width apart, your shoe laces directly under the barbell, and your toes turned slightly outward (about a 45-degree angle).
- With your back straight and your hands hanging naturally between your knees, push your hips back (imagine closing a door with your butt—this is the “hip hinge” mentioned earlier) as you bend your knees slightly and take the bar in an overhead (palms facing back) grip. (Keep your knees in line with your feet and make sure your butt is higher than your knees at all times.) This is the starting position.
- Keeping your core engaged, your back flat, and the bar close to your body, drive through your heels and lift the bar until your legs are fully extended, squeezing your glutes and pushing your hips forward as you do so.
- Pause, then slowly reverse the movement to return to the starting position.
