The deadlift is the ultimate test of raw strength in the realm of powerlifting and strength training. It’s a lift that requires no assistance from momentum, elastic energy, or the stretch reflex that aids other compound movements like the squat and bench press. It’s a single-phased movement, where you pick up a loaded barbell from the ground and stand tall, using nothing but sheer force.

In this article, we’ll dive into the world of deadlifting, comparing the two popular variations of this lift: the conventional deadlift and the sumo deadlift. We’ll explore their stance, the muscle groups they recruit, the range of motion involved. Ultimately, we’ll help you decide which one is best suited for your unique physique and goals.

Conventional Stance vs. Sumo Stance

One of the most noticeable differences between the conventional deadlift and the sumo deadlift is the stance adopted by the lifter. In the conventional deadlift, the lifter stands with their feet about hip-width apart, with toes pointing forward or slightly outward. The grip on the barbell is typically outside the knees. With the set up for this lift, the lifter typically recruits more of the lower back and hamstrings (depending on the athlete’s build).

The sumo deadlift involves a much wider stance with the feet placed beyond shoulder width and the toes pointing outward at an angle. The lifter’s grip is inside their knees. This stance places greater emphasis on the hips and quadriceps, allowing for a more upright torso position during the lift. The choice between the two stances largely depends on individual comfort, mobility, and biomechanics.

Muscle Recruitment: Which Muscles Get the Spotlight?

Conventional

The conventional deadlift primarily targets the posterior chain, which includes the lower back, glutes, and hamstrings. These muscles work in unison to extend the hips and straighten the torso while lifting the weight off the ground. Additionally, the erector spinae play a significant role in stabilizing the back during the lift. The conventional deadlift is a go-to choice for those looking to build a powerful lower back and hamstrings. It’s also the go-to for traditional athletes as this stance mimics most sports such as in football, volleyball, basketball, and more.

Sumo

In contrast, the sumo deadlift shifts the focus to the quadriceps and adductors due to the wider stance and more upright torso position. It still engages the lower back and hamstrings but to a lesser degree compared to the conventional deadlift. Sumo deadlifting can be advantageous for individuals with longer legs and those who want to minimize stress on the lower back. It’s also advantageous for athletes with longer arms.

Range of Motion: How Low Should You Go?

Conventional

The range of motion in the conventional deadlift is typically greater compared to the sumo deadlift. Lifters start with the barbell on the floor and must lift it until they are in a fully upright position. This extended range of motion can be challenging but also allows for a more complete engagement of the posterior chain muscles. This lift is also the easier of the two from a technical standpoint.

Sumo

The sumo deadlift, with its wider stance and more upright starting position, reduces the overall range of motion. Lifters don’t need to bend over as far to grab the barbell, which can be advantageous for those with limited mobility in the lower back or hamstrings. However, this reduced range of motion can also mean less work for certain muscle groups. It should also be noted that the sumo deadlift requires more technical precision, as many people can possibly perform “out of position” and suffer off the floor because of it.

Choosing Your Deadlift (The Right Fit for Your Body)

Now that we’ve explored the differences between the conventional and sumo deadlifts, let’s discuss how to choose the one that suits your body type and goals.

Do Conventional Deadlifts

• If you have a strong lower back and hamstrings or want to develop these muscle groups further, the conventional deadlift is an excellent choice.
• Lifters with longer arms may find the conventional deadlift more comfortable, as it requires less bending over to reach the barbell.
• Individuals who participate in traditional sports may also gravitate toward the conventional variation as it physiologically mimics the stimulus of their sport more precisely.

Do Sumo Deadlifts

• If you have strong legs and want to emphasize quadriceps and adductor development, the sumo deadlift is a great option.
• Lifters with longer legs and longer arms could have the right levers to be a great sumo deadlifter.
• Lifters with limited mobility in the lower back or hamstrings may find the sumo stance more accommodating.

Final Thoughts

The choice between the conventional and sumo deadlift ultimately depends on your unique biomechanics, strengths, and training goals. Both variations are incredibly effective at building strength and can be integrated into a well-rounded strength training program. Experiment with both and see which one feels like the best fit for you. Remember that proper form and technique are paramount in either deadlift style to ensure safety and progress in your strength journey.

Related Articles

You May Also Like...