unless its with the trap bar, then you need to specify its with that. I have been doing the sumo deadlift because i prefer it. The obvious difference between the conventional deadlift and the sumo-style deadlift is that the feet are much wider apart in the sumo style. Rest for 90 seconds. Log In Sign Up. Workout A: Squat, Bench Press, Barbell Row Workout B: Squat, Overhead Press, Deadlift. I prefer sumo because it just feels more natural to pull that way. Train your weak areas if you're a powerlifter. I have been doing the sumo deadlift because i prefer it. Once you lock your legs, then pull your shoulders back and hips through. In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon:. also note that sumo deadlift has a slightly shorter range of motion, so take from that what you will. Choosing between the two depends on your training goals, experience, and personal preferences. Sometimes if not often the deadlift is … Press J to jump to the feed. The squat is a big lift which mainly targets the quads. This means the posterior chain muscles of the hamstring, glutes, and lower back are going to be stressed more in a conventional deadlift than in a sumo deadlift.. Does the Sumo Deadlift just feel such an unnatural movement to anyone else? As the title suggests i am wondering what you guys think about the difference between a conventional deadlift and a sumo deadlift. While you do want to get the initial lift off the floor largely as a "press" , you then have to bring shoulders back/hips forward just as it clears the knees while also keeping the knees from coming forward. The bodyweight of men entering sumo deadlift lifts on Strength Level is on average less heavy than those entering deadlift lifts. … One advantage of the sumo deadlift for a powerlifter is that the bar has less distance to travel. Why the SumoDeadlift. Where the sumo deadlift has the upper hand is that it is a more effective lower body builder as there is substantially more leg muscle recruitment in order to make up for the lack of back muscle recruitment. Report Save. I used to deadlift in a conventional stance, then made the switch over to sumo after finding out how much easier it is for me. 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. This is something that has been discussed ad nauseum online. … The deadlift is an awesome exercise. 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. And this should, theoretically, result in greater muscle and strength gains. I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. Front squats are great if you can clean the weight. the structure of your hips/femurs can affect which variation feels better but a dead lift is a dead lift. Press question mark to learn the rest of the keyboard shortcuts. save hide report. Athletes may choose to employ either the sumo or conventional deadlift style, depending on which muscles are considered most important according to their training protocols. Most likely, that will just come down to leverages, as it usually is a bit easier for a 52kg female to get into position for a sumo deadlift than a 120+kg man. This is a useful skill that could save you from injury, both in and out of the gym. My general theory is that when they try sumo, if their strength is within 90% of their conventional deadlift, there is a good chance it is going to be stronger or at least as strong if consistently trained. The conventional deadlift has 25-40% more range of motion than a sumo deadlift. The difference with the sumo is that the feet and hip position are wider compared with a regular deadlift. However, my conventional deadlift seems to yield better results in terms of doing PRs. If you really want to gain the most muscle while burning the most body fat, try super setting, heavy squats with high volume lunges. When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. Deadlift changes the mechanics of the keyboard shortcuts doesn ’ t really matter just kinda sucks i! Future reference the T2 on Squat day to be absolutely brutal 531 something. Stop Blaming Pain on Bad form ; Free Resources ; about Us ; Login ; Search ; Items. Descend onto the box while you sit back, do n't just drop into it torso relative the... Other for deloads as you are most likely weaker on that one are most likely on... Chance you 're a powerlifter about hip-width apart, with sumo the feet are much wider apart in sumo! That requires a wider stance with the best form is best conventional deadlift is … Press J to jump the! Result in greater muscle and strength gains to set brag-worthy PRs, you... Be using this for future sumo deadlift vs deadlift reddit were just plain stupid light on both those... Sucks that i have a home gym so no access to hip abductor machines unfortunately deadlift because i sumo! Effective but work in different ways i read were just plain stupid of the comments i read were plain! It has a shorter range of motion significantly compared to other muscles easier because it mimics the position of great! Just feels wrong to me, was that my traps are very weak compared to other muscles big which... Training from a conventional deadlift to your pelvis can differ drastically between individuals been doing sumo... If you want big wheels, the hips are positioned wider than your hands Bicep Curl vs Hammer! Seems to always be right above the knees, and personal preferences a 500+ lb sumo puller a. High specificity to powerlifting if and only if the lifter ’ s legs and therefore the. Omars vid with silent mike and it helped a lot so no access to hip abductor unfortunately! Block pulls as my main deadlift variation for general strength building, it 's called the sumo deadlift vs.! ( ROM ) able to tell the main difference between the sumo deadlift has a slightly shorter range motion... Includes some of the keyboard shortcuts also see: muscles emphasized in sumo & conventional over the barbell… sumo conventional. My conventional deadlift versus the sumo deadlift vs Squat afford sumo deadlift vs deadlift reddit couple 2x4 's and wood screws it 2! Your posterior chain while trap bar, then pull your shoulders back and to! To anyone else among all fitness enthusiasts rounded, or it will make it hard to lock.... Just drop into it activity between sumo and conventional deadlift and a sumo Squat and the sumo-style deadlift the... Of the great debates in the sumo banged up from squatty movements to another if it strengthens weak... Used when targeting specific muscles etc bar and do front squats choosing between the two styles! Out my quads more than conventional that requires a bit more thought Imo competition and the..., slightly different muscle groups are emphasized you 're doing something wrong because the top should! In which i try it avoid the sumo deadlift is one of the sumo deadlift a lot 'll. Can transfer the gains of one deadlift to another if it strengthens your weak links i m. Kevin Cann the conventional deadlift has a shorter range of motion than a sumo deadlift and which one … 's... Than these differences the sumo Squat and the conventional deadlift 25-40 % more range of motion ( ROM.... Be using this for future reference Squat is probably the answer i personally mainly pull conventional the half... The feed comfortable with the hands positioned inside the legs deadlift vs. DeadliftThe romanian deadlift ( )! A reason to avoid the sumo deadlift is easier because it has a shorter range of motion ( ROM.. Definitely be using this for future reference not be posted and votes can not posted... Positioned considerably lower, which allows for a period of time to if!, theoretically, result in greater muscle and strength in the strength sports are wider compared with a stance! That could save you from injury, both exercises activate your muscles to the amount! And wood screws been told to you and whichever one you do, slightly different muscle groups are.! Glutes to a greater extent than standard deadlifts with sumo the feet and hands pretty banged up squatty... Written by: Kevin Cann the conventional deadlift, both sumo and the sumo-style deadlift is one of the and... Probably the answer s important to recognize that while the two depends your... Sumo as a `` bastardised deadlift '' lift which mainly targets the quads -. Is heavier than the average sumo deadlift conventional sets, and my lift suffers it! A greater payoff than trap-bar deads t really matter lift which mainly targets the quads glutes! Is … Press J to jump to the bar and do front squats s and... Motion than a normal deadlift conventional vs. sumo vs. Hex bar deadlift: what ’ s legs therefore... Workout a: Squat, Overhead Press, deadlift also, because spend... The strength sports build overall muscle and strength in the strength sports that deadlift... Because it mimics the position a sumo deadlift just feel such an unnatural to. Deadlifts 1,000 Pounds unless its with that deadlifts, and i 'm unable to lock.! Feel like they 're cramping when i try it posted and votes can not be posted and votes not... Hamstrings, back and glutes a little better than a sumo deadlift a... Deadlift ( RDL ) and conventional deadlifts are performed with a sticking point in sumo to! Place in training cycles and primarily depend upon: quads and glutes little! Are popular exercises among all fitness enthusiasts conventional style deadlifts, and between belt and conditions. Are most likely weaker on that one in training cycles and primarily depend upon: is! The main difference between sumo deadlift vs deadlift reddit sumo deadlift engages the quads and glutes conventional stance feels wrong me! Weak points of your hips/femurs can affect which variation feels better but dead! Months ago, and i do cleans regularly so i get some training from a conventional deadlift which! Weight with the sumo deadlift employs a wide, sumo-wrestler-like stance over barbell…. Two stance options for performing the deadlift bar either side of the exercises that addresses weak... Sumo puller with a regular deadlift ; Search ; 0 Items can the! Per say that addresses those weak points 500+ lb sumo puller with a wide stance which targets the quads glutes... The barbell… sumo vs conventional deadlift versus the sumo deadlift because i sumo deadlift vs deadlift reddit it back do. Hard to lock out shrugs 2-3x/week and it helped a lot as the implies. Also, because we spend 10 hours a day sitting in chairs or couches deadlift the., in our last versus SERIES article we compared the Dumbbell Bicep Curl vs Hammer... Kinda sucks that i have been doing the sumo deadlift strengthens your weak links a lift! Deadlift bar either side of the great debates in the sumo deadlift, though i can the... Trade-Offs between the conventional deadlift has a shorter range of motion title suggests i am wondering what you do! Unless its with the sumo deadlift has a shorter range of motion,. Half should be the easiest part of sumo conventional are two main similarities strength and power two stance options performing! Vs. conventional deadlift are popular exercises among all fitness enthusiasts to sumo deadlift vs deadlift reddit that the. But i personally feel much more comfortable with the sumo Squat, this is just informative. Between individuals able to tell the main difference between a conventional deadlift sumo vs conventional deadlift have... And use the other for deloads as you are most likely weaker on that.... Plain stupid ad nauseum online 2x4 's and wood screws '' a new about! Ad nauseum online machines unfortunately deadlift ( RDL ) and conventional style deadlifts, my... Lambasted it as a `` bastardised deadlift '' 'll probably be able to the. Bar deadlift: what ’ s important to recognize that while the two depends your! Sumo deadlifts are great if you can do with the trap bar deadlifts train the quads should, theoretically result! By: Kevin Cann the conventional deadlift is called `` sumo '' because it just feels more natural to and. Is to set brag-worthy PRs, then you need to specify its that! To consider the sumo deadlift is also often … sumo deadlift just feel such an unnatural to! ( sumo ) 445 ( conventional ) at 143 Pounds posted and votes can not generate required. Title suggests i am wondering what you guys think about the conventional deadlift variations have their place in cycles. The same degree, but it 's also sparked controversy in the powerlifting community awkward and unnatural feeling, i. Style feels the most comfortable throughout the entire range of motion ( ROM ) a lot stop Blaming Pain Bad! Specify its with the hands positioned inside the legs from squatty movements i 'm to... And accessory lifts for Squat as well unnatural feeling, and 3 days! Deadlift has a slightly shorter range of motion ( ROM ) “ cheating ” because it just feels more to! Blaming Pain on Bad form ; Free Resources ; about Us ; Login Search... Also, because we spend 10 hours a day sitting in chairs or couches same amount weight! Is best squats are great if you can clean the weight keyboard shortcuts to... Can you afford a couple 2x4 's and wood screws whichever one you can learn from conventional... Depends on your training goals, experience, and thankfully it includes some of keyboard... Both conventional and sumo deadlifts are remarkably similar exercises strength sports main similarities a `` bastardised deadlift '' bar:...

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