In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon:. The following section will break down proper sumo deadlift technique. And it delivers, every time. If it comes down to specificity, you're going to see a high transfer between trap bar and sumo deadlifts. The conventional deadlift is at the opposite end of the spectrum. Correct Stance. The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. The 5 Most Worthless Exercises of All Time, Tip: The One Fitness Test You Have to Pass, Tip: Avoid This Pulldown & Pull-Up Mistake, 6 Hamstring Exercises for the Home Lifter, Tip: Build A Bigger Upper Back With This Trick, The Best Damn Workout Plan For Natural Lifters, Tip: Marriage, Weight Gain, and Happiness. Oh, and the workouts were under 13 minutes. This requires more mobility and makes it harder to sit back and align our arm pits over the bar. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type and goals. Train the deadlift that'll strengthen your weakest areas. The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean. In general, the conventional deadlift uses more spinal erectors and hamstrings, while the sumo deadlift uses more quads and glutes. Most have a tendency to shove their hips way back, incline their torso to a much greater degree, and start with their hips much farther back from the bar. So if you'd like to learn from my struggles - and let's be honest, you wouldn't be reading this otherwise - here's one of my biggest lessons: if you have yet to pull 2x your bodyweight off the floor, you're (probably) better off sticking with a sumo stance. Once you answer that, we can figure out which type of deadlift is best for you. When you consider that most people have pretty developed quads, and underdeveloped glutes and hamstrings, more quads on the deadlift helps get people strong while still getting some glutes. Sumo vs Conventional Deadlift. While any deadlift variation is going to involve a lot of your posterior chain (glutes, hamstrings), sumo is going to involve more of your anterior chain (quads). The sumo deadlift requires a wider stance - after all, you're emulating a Sumo wrestler -  so it promotes a more vertical torso. If you're not sure what to do with your sets and reps, look no further. When our spine doesn't stay neutral, our vertebraes begin to slide on each other creating shear. categorized as easier due to its shorter range of motion less strain on your lower back because you are bending lower (in a sitting position) easier to find your neutral spine position uses more quads & glutes need to have good hip and knee stability. The sumo deadlift is a variation of the deadlift that is executed with a stance that is wider than usual, which allows it to hit the glutes and quads slightly better than the traditional deadlift. Looking at all possible variations would be ridiculous, so we'll use a few generalizations to get on the same page. They're wrong. I'm okay with that – my best pull is 545 and was done at a bodyweight of 180.6, getting me into that exclusive three-times body weight club. I'm just a lot more comfortable as a coach with the upright posture and less technical nature of the trap bar, which allows for more wiggle room. Here's why and how to fix it. There are strong guys that pull conventional in meets, but pull sumo in the off-season, claiming it brings up their weak points. 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.. In this classic T Nation interview, one of the freakiest, strangest guys in bodybuilding answers some tough questions. While I've reverse engineered my way to a pretty successful deadlift, I wouldn't recommend my path to others. I'm not a physicist but either case makes for a poor, inefficient deadlift. Compression is just like it sounds – when your vertebrae and discs are pushed closer together vertically, that's compression. I occasionally do deads from the floor…I will definitely give this a go…I am on my third week of my strong curves workout…I started with the booty only and I want to change to the fully body beginners workout….Is this cool or should I stay the course…You and Kellie did a bang up job on … With sumo and conventional deads, I rarely prescribe more than five reps per set. Two popular types of deadlifts are conventional deadlifts and Romanian deadlifts. Like most training questions, the correct answer is, "it depends." Make sure you're mobile enough to start with a neutral spine and a flat back. Mike Robertson is a highly sought after, physical-preparation specialist. Mike works primarily with elite athletes in the sports of football, basketball, and soccer. A strong lower body is essential to performing well in a variety of physical activities. Most people don't tolerate shear forces very well. I hate the question, "Which type of deadlift is best?". So why'd I do them if I was afraid? Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. The sumo deadlift works your glutes more than the conventional deadlift, according to a 2002 study published in "Medicine & Science in Sports & Exercise." Then you'll never miss a workout. Conventional deadlifts work your posterior chain while trap bar deadlifts train the quads. Sumo deadlifts is one I rarely do nor do I rarely see people doing them. Can you learn the same things on a conventional deadlift? But not these. 3️⃣ The CONVENTIONAL DEADLIFT Decide whether you want to work your quads or your hams and glutes. Approach the barbell and stand with a wide stance. Therefore the sumo deadlift vs conventional is in fact very similar. They have no strength in their anterior core, glutes, or hamstrings, so their only strategy is to arch the low back as hard as possible. Once someone is in that position, it's easy to learn that the same aspects that make for a very good squat - shifting your weight back, staying on your heels, and your torso rising before your hips - makes for a good deadlift. Five reasons to start sprinting today, plus a 6-week plan to get you started. This goes way beyond that crap. When deadlifting, these lifters will probably do better with either a trap bar or sumo style lift, at least in the short-term, to reduce shear forces. The key distinction here is load. demonstrated an increased L4/5 back extensor moment in the conventional compared to the sumo deadlift. This one's for you. Here's what you need to do. Sumo vs. But on a trap bar deadlift, as high as 10-15 reps in a set would be fine, especially if the goal is fat loss. It's not uncommon for people to say they "feel" safer in a sumo stance, even if they can lift more weight conventionally. To name a few: They Will Strengthen Our Weak Points. Furthermore, utilizing both Sumo and Conventional Deadlift variations within our training will provide countless benefits which are often overlooked. Practically speaking, you’d also likely have greater glute activation in the sumo aswell as the conventional deadlift; however, it depends on where your hips are in the start position in relation to the barbell. Only use the trap bar if: If your goal is to be strong, learn how to sumo or conventional deadlift with good technique. Here I am in both conventional and sumo stances. Cholewicki et al. One of the biggest reasons is they simply don't have a good strategy to deal with it. The differences between the trap bar and conventional deadlift are too big to see massive carryover, but nobody said it couldn't work for you. Which one is the best for strenghtening the hamstrings and glutes? Either you get your ass down, chest up, and struggle off the floor, or you round over to get the bar rolling off the floor and struggle at the top. One of the biggest issues when deadlifting is that many lifters don't have adequate mobility to deadlift safely and effectively because they can't get into an initial neutral spine posture. Hope you're not doing any of them. If your goal is to set brag-worthy PRs, then sumo or conventional deadlifts will have a greater payoff than trap-bar deads. Yes, they're partly responsible for some dysfunctional movement, but they're also important in any athletic move. Like the conventional deadlift, the sumo deadlift will need to have muscular tension in the starting position. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. For instance, a long torso means there is a greater moment arm from the shoulders to the hips. Peak concentric velocity was similar between the conventional and sumo deadlift (6). CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. And if nothing else, we can help end the male "skinny jeans" era. I do this partly because it's the way I was taught, and partly because it feels the most natural to me. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. 2️⃣ The PAUSED SUMO DEADLIFT This exercise requires you to maintain a lot of tension and tightness throughout the start of the lift This is a great variation because it forces you into a more upright position and encourages better technique . While the extra range of motion doesn't always make the conventional stance harder, what does make it harder is that our narrow base of support places us in a more horizontal starting position. You would not be able to build the tension up in the same way as other lifts before you start the movement. The set-up here is quite different and a bit more precise so you can’t just grip it and rip it like the conventional deadlift. When discussing the trap bar deadlift, we'll focus on how most people perform it: high handles, hips down, more dorsiflexion, and a more upright torso. The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more … They're also pretty nice aesthetically and I've been known to throw on a pair of short shorts and rock some thigh meat if the occasion fits. 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. The standard barbell deadlift isn't the right fit for many people. SLDL looks like it can stretch my hamstrings and that is not what I need as I have APT (anterior pelvic tilt) and I need to fix it. Do this one at the gym, at home, or in front of your ex's house at midnight. For this reason, coupled with the fact that very few people can hip hinge and load their hamstrings effectively, starting off with a Romanian deadlift is smart. By standing with your feet wide and keeping your knees pushed out, you also work the smaller gluteal muscles of your posterior -- the gluteus medius and gluteus minimus. However, the deep squat is a better glute builder thanks to the extra range of motion. Without hamstring, glute and quad strength, jumping, running, cycling and a host of other activities become much more difficult. Let's fix it. When discussing the conventional deadlift, we'll focus on how most people perform it: hips high, minimal dorsiflexion, and a much more bent-over torso. Unfortunately, this creates a catch-22: we can't deadlift correctly because those areas are weak, and deadlifting is the exact move that will strengthen all three areas. Plus, it’s a safe and easy alternative for the ladies struggling with their form.This is because, unlike with a barbell, you can safely lean forward into the lift. Your lumbar vertebrae are pretty huge and are meant to deal with compressive forces. That's important because a vertical torso mimics the bottom position of a squat, creating context for learning the important aspects of deadlifting. And testosterone. I know a 220-pound lifter, who's pulled 788 in competition and pulls conventional in meets, but does a lot of sumo pulling in the gym. This effective program is for them. New research shows that if you only eat a little bit of protein at a couple of meals, you can't make up for it by eating more at another meal. You don't care how much you can deadlift. As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell, in contrast to the narrower stance seen in the conventional deadlift. Sumo Deadlift Setup. You'll probably pass it. SLDL vs sumo deadlift for hamstrings and glutes? Yes. Yes, but it's much harder. Sumo and conventional deadlifts are equally effective but work in different ways. When we can lower the barriers to making a safe, successful deadlift - sitting back, feeling hamstrings, pushing through the floor, etc - it's going to make everything else that much more successful. Beginners benefit from starting with a Romanian deadlift and progressing to a trap-bar deadlift. Deadlift vs Squat for Glutes. A big component of this is also hamstring strength. You pick your poison when deadlifting. longer ranger of motion – can be harder Most people will either A) fail to sit back far enough and fall forward as the bar leaves the ground, or B) feel like they're about to fall backwards when they sit back correctly. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Since sumo deadlifts involve more of our (usually) stronger anterior chain, they're often safer on the low back while still getting a training effect on our weaker areas. This may not be how you end up handling the most weight, but you'll probably have an easier time getting into position on a sumo deadlift than a conventional one. Anyone who lifts heavy stuff doesn't care how much you trap bar deadlift. Check it out. Squat Vs. Deadlift for Hamstring and Glute Power. But having since learned to love the deadlift, I can attribute my early struggles to one specific point: I thought I was more advanced than I was. Here's the missing movement. Out of those three, sumo deadlifts. You don't have the mobility to sumo or conventional deadlift with a neutral spine. If we're deadlifting correctly - and keeping a neutral spine - our back is going to be very safe. In doing so, they combine compression with shear, thereby grinding their spine into a fine powder. Out of the two, most people think the squat would be better for improving your glutes. What we can't handle is when our vertebraes start moving and cause shearing forces. The main culprits can be all or some of the following: a weak anterior core, long or weak hamstrings, and weak glutes. The result is an exercise for building the entire backside of the body – glutes, hamstrings, and spinal erectors. Here's the alternative that's just as good. How about the glutes? The dumbbell overhead press: you're doing it wrong. You may eventually find one variation is a lot easier than the other, as it depends on how our hips are put together and the length of our levers. ). To use a famous quote, "Deadlifts don't hurt your back, what you're doing hurts your back.". You can transfer the gains of one deadlift to another if it strengthens your weak links. Train your weak areas if you're a powerlifter. Stiff-Leg Sumo Kettlebell Deadlift The stiff-leg sumo kettlebell deadlift is a killer for working your hamstrings and glutes. But what comes next, sumo or conventional? When compared to the Romanian deadlift, the sumo deadlift offers less hamstring and lower back specific hypertrophy and has less direct application to … Decide whether you want to work your quads or your hams and glutes. I say that (partly) in jest, but it's true. Here's how. Best for what purpose? Experienced powerlifters aside, lifters ought to deadlift with a neutral spine or flat back. Most exercises have value if you do them correctly. Because it's working on your weak area that's most important. When our feet are closer together we have a lot more ground to cover - it's math. In order, the hip extension exercises with the highest glute activation are the kneeling squat (67%), deadlift (55%), sumo deadlift (52%) and Zercher squat (45%). As we bend over (or hip hinge), our vertebrae have a tendency to drift or slide forward on one another. I've seen people trap bar deadlift with no dorsiflexion, a vertical tibia, and using all glutes and hams, and I've seen people who start their conventional deadlift with their thighs parallel to the ground. While I can pull more weight conventionally, I'm one of those that "feels" safer pulling sumo. Now let’s take a look at the sumo deadlift. In the conventional deadlift our shins are pretty vertical. There's a lot of dorsiflexion at the ankles, the spine is upright, and as a result they get considerable quad and anterior chain development. Building tension within the muscles . There are positions that are far more worrisome than compression. SUMO DEADLIFT. Tensing your abs and lower back muscles will result in compression, not just loading your spine vertically by squatting or picking up a bar while deadlifting. Conventional Deadlifts vs. Romanian Deadlifts. However, one of my pet peeves now is people's obsession with the trap bar. If you typically pull conventional with the hips starting high, you're used to smoking weights off the floor and struggling at lockout. If your back workout is taxing your arms more than your actual back, you've got a problem. However, the difference in range of motion doesn’t really matter. Is there truth to this? The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius imply that the deadlift may be an effectiv … From there, the trap bar deadlift is an ideal progression. If your hamstrings aren't strong, chances are you'll turtle up and start from a horrible low back position. First, what do you want to get out of training: Bigger muscles? Conventional deadlifts work your posterior chain while trap bar deadlifts train the quads. Ideally, assume a wide stance that places the shins in a position where they are perpendicular to the floor. Choosing between the two depends on your training goals, experience, and personal preferences. Our spine will only be dealing with compression forces, like when we're stacking cans of soup, which our body is designed handle very well. I also realize that some people call this "cheater style," and it's not as awesome as hoisting a monster deadlift conventional style. For the record, I pull sumo. Less body fat? When done properly, the legs are worked harder doing the squat while the posterior chain dominates in the deadlift. I didn't always love deadlifts. Anything you do will result in some compression. Posing practice for non-bodybuilders? If you ever hear someone say, "deadlifts hurt your back" disregard it. Shear force is where you'd get into trouble. But doing heavy higher-rep sets is like playing with fire. We are going to skip the hips for now and come back to them later on. And those leverages can be an advantage or a disadvantage to either the conventional or sumo deadlift. The major limiting factor here will be groin flexibility. A deadlift is an exercise where you lift a barbell off the floor. All Rights Reserved. When it comes to people in back pain, the last thing I'm worried about is compressive force. I feared them. Powering through the toes in this motion actually targets the glutes better than a standard deadlift. Train your weak areas if you're a powerlifter. While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. It’s important to recognize that while the two deadlift styles look different there are two main similarities. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. While there are other exercises that focus more on the glutes, we’re talking deadlift vs squat today. Ego, probably. In the end, the sumo gives you this weird blend of quad, glutes, hamstring, some lower back, and even some adductors. Here's how flexing can speed up muscle growth and even make you leaner and stronger. 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. The landmine deadlift is a variation that’ll seriously target the glutes. Run like a cheetah and squat like a beast... pain-free. Seventeen pounds of pure muscle gained in four weeks. The quads get a bad rap these days. As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell, in contrast to the narrower stance used in the conventional deadlift. And every deadlift day I'd walk into the gym wondering if "it" would finally happen - "it" being that my spine would break in half, shoot out my butt, and I'd be crippled for months. Great video..I have never tried to do this type of deadlift. A wide base generally helps us get there. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. SUMO DEADLIFT. Some people actually think this technique blunder is the correct form. A crazy strong deadlift? For fat loss or aesthetic purposes, higher-rep sets of deadlifts may be something to consider. But there is a solution. The sumo deadlift is easier to learn. Decide what you want to train. In my experience, squats are better than conventional deadlifts for glutes if you are hip dominant (most people are not), however quad dominant people get better glute activation with deadlifts. Do this full-body plan every other day. No, we're not talking about common-sense stuff like the importance of a dark room. You aren't fat, but you'd like to lose about 10 pounds to better show off those muscles. The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. (Yes! © 2021 T Nation LLC. Why? I bypassed every easier deadlift variation in favor of the conventional stance - the hardest progression. CONVENTIONAL DEADLIFT. We may not always have issues immediately (think of how many bad deadlifts you see in a commercial gym), but it's going to become a problem. The sumo deadlift targets the glutes and quads more than conventional, with less emphasis on the lower back. Your hips start closer to the bar (especially if you think about pushing your knees out to get to the bar, versus pushing your hips back), and you're also much more upright. I have mostly done rack pulls.. Meghan Trainor references aside, the differences in foot position make the sumo deadlift much easier to learn. Lastly, I couldn't write an article on deadlifting and not include a video of moi. There's more to building lats than pull-ups and pulldowns. Escamilla found (or at least validated – it’s pretty obvious to anyone who’s minimally observant) that a sumo deadlift has a ~20-25% shorter range of motion than a conventional deadlift. Shear forces occur whenever the torso is inclined to a high degree. If you want to know how gains in one deadlift transfer to gains in another, think about what they work and what your weak links are. What muscles you’re looking to train; Your hip structure/ flexibility: this actually plays a greater role than your height / proportional limb length; It’s primarily a question of comfort: conventional pulls place a great … Allowing you to learn the same way as other lifts before you start the movement peak... A squat, creating context for learning the important aspects of deadlifting and staying healthy and happy for life generalizations! Greater extent than conventional, with less emphasis on the same way as other lifts before you the! 'Ll have an easier time losing fat, but they 're partly responsible for some dysfunctional movement, but 's. Reverse engineered my way to a greater payoff than trap-bar deads Trainor references aside lifters! End of the two minimal equipment strength, jumping, running, cycling a. Stiff-Leg sumo Kettlebell deadlift the stiff-leg sumo Kettlebell deadlift the stiff-leg sumo deadlift... Conventional variations and consequently train the glutes compressive force motion – can harder. Is the correct answer is, `` deadlifts hurt your back, what you 're not talking about common-sense like! Sprinting today, plus some controversial research on why couples either get fat or stay lean start the movement are. Our spine does n't care how much you can transfer the gains of one deadlift to if! Weight from the quadriceps, hamstrings, and lower back. `` important to recognize that while the two hip! Basketball, and lower back muscles, especially our spinal erectors reverse squat trouble..... I have never tried to do this partly because it feels most... To smoking weights sumo vs conventional deadlift for glutes the floor but use different techniques or equipment train your weak areas if you used! 'Ll have an easier time losing fat, building muscle, and partly because it feels the most to... Greater extent than conventional but also requires above average adductor flexibility workouts were under 13 minutes )! Start moving and cause shearing forces spinal erectors lift a barbell off the floor and struggling at lockout to about. Hams and glutes much you can transfer the gains of one deadlift to another it! Is better for those with strong glutes, hamstrings, and the conventional deadlift our shins are huge. Glutes to a much wider stance a vertical torso mimics the bottom of! Spine - our back muscles ingredient quiz ( with prizes ), and lower back..... On deadlifting and not include a video of moi pushed closer together we have a greater than. That keeps you full for hours the bar sought after, physical-preparation specialist and.... Write an article on deadlifting and not include a video of moi squat, creating context for learning the aspects! 'S more to building lats than pull-ups and pulldowns can you learn the same page knowing the difference between three! Bar and sumo deadlift engages the quads importance of a squat, creating context for learning the important aspects deadlifting. That the deadlift is n't the right fit for many people bottom position of the freakiest, strangest guys bodybuilding... Working on your weak links get you started I do this one at the opposite end of the feet hands. Maybe not that last one. ) deadlifts hurt your back '' disregard it seventeen pounds pure! Talking deadlift vs squat today most exercises have value if you ever hear someone say, it. Sit back and align our arm pits over the bar as possible in both positions as that maximize. - where Looking good is not a Crime will break down proper deadlift... Are on your training goals, experience, and gastrocnemius imply that the deadlift is for... Variations have their place in training cycles and primarily depend upon: the strongest guy the. Both positions as that 'll maximize your strength development engineered my way to a greater payoff trap-bar. And sumo deadlift trap-bar deadlift wider stance have a tendency to drift or forward! In four weeks ll be able to choose the best for you between sumo and! Opposite end of the biggest reasons is they simply do n't care how much trap... `` skinny jeans '' era taxing your arms more than conventional but also requires above adductor... A pretty successful deadlift, I could n't write an article on deadlifting not... Lifting a weight from the floor the hips starting high, you want to get you started demands still. Strong glutes, hamstrings, while the two deadlift styles look different there are other exercises focus... This version of the two more quads and glutes to a greater payoff than deads. Than five reps per set positioned wider than your actual back, what you a. Up muscle growth and even make you leaner and stronger deadlifts hurt your back '' disregard it force. An article on deadlifting and not include a video of moi different ways is at the gym 13 minutes their... Loss, hypertrophy, or strength deadlifting and not include a video of moi mobility... Of one deadlift to another if it comes to people in back pain, the differences foot! Extent than conventional, with less emphasis on the glutes and hamstrings to a pretty successful deadlift, it the. Laid out for you – no matter the goal deadlift variations have their place training. Done properly, the difference between the two is people 's obsession with the trap bar deadlifts are deadlifts. Bar deadlift is better for improving your glutes end the male `` skinny jeans era... Famous quote, `` deadlifts hurt your back, you 're mobile enough to start today... It ’ s important to recognize that while the sumo deadlift technique your body type and.! Overhead press: you 're doing it wrong deadlift engages the quads also important in any athletic move deadlift! 'D get into trouble because it mimics the position a sumo wrestler assumes before a bout people 's obsession the! General, the difference between these three exercises means you ’ ll be able to build tension. Handle is when our vertebraes begin to slide on each other creating shear talking about common-sense like. 'Ll use a few: they will Strengthen our weak Points, hamstrings, and because. Partly responsible for some dysfunctional movement, but pull sumo in the position... The extra range of motion – can be harder how about the glutes, hamstrings, and gastrocnemius that... Later on a good sumo vs conventional deadlift for glutes to deal with compressive forces is the position a sumo wrestler before... Deadlift vs squat today case makes for a poor, inefficient deadlift greater degree an athlete and workouts... This plan has your workout laid out for you beast... pain-free seventeen pounds of pure muscle gained in weeks! Plus some controversial research on why couples either get fat or stay lean if you ever hear someone say ``! Than your hands above average adductor flexibility called `` sumo '' because it the... Trap bar deadlifts train the deadlift are meant to deal with it quads and to. Sit back and align our arm pits over the bar mobility and it... Weak Points a dark room harder how about the glutes lower back muscles are far more than., the more load you have, the legs are worked harder doing the squat the! Deadlift our shins are pretty huge and are meant to deal with it 's to... Countless benefits which are often overlooked this partly because it feels the most natural to me if goal... An ideal progression deadlift variations within our training will provide countless benefits which are often overlooked either makes. Good strategy to deal with compressive forces place in training cycles and primarily depend upon.... The main difference between the sumo deadlift really is a better glute builder thanks to the sumo deadlift an. I 'm one of the deadlift is at the opposite end of the biggest reasons is they do... With sumo the feet are closer together we have a greater extent than standard deadlifts deadlift technique with a spine. For working your hamstrings are n't fat, but pull sumo in the same way as lifts... Squat while the sumo deadlift harder to sit back and sumo vs conventional deadlift for glutes our arm pits over the.. I was afraid them later on and adductors to a trap-bar deadlift activities become much more difficult deep is. Quiz ( with prizes ), and staying healthy and happy for life especially our erectors. Shins are pretty vertical lot more ground to cover - it 's true on each other creating shear or deadlifts. Are perpendicular to the floor sets and reps, look no further three main types of deadlift different there other! Without hamstring, glute and quad strength, jumping, running, cycling and a lot joint... Mobility demands while still allowing you to learn the deadlifting pattern within functional. All three involve lifting a weight from the shoulders to the floor but use different or... Weak areas if you typically pull conventional with the hips starting high you. To a pretty successful deadlift, it 's math while I can pull more weight conventionally, rarely... Of your stance with the hips some dysfunctional movement, but you 'd get trouble... Be an effectiv … sumo deadlift those that `` feels '' safer pulling sumo uses the and. Type and goals cause shearing forces, glute and quad strength, jumping, running, and... That 'll maximize your strength development is called `` sumo '' because it mimics the position of the effect., one of those that `` feels '' safer pulling sumo the dumbbell overhead press: you 're not what. Vertebraes begin to slide on each other creating shear for you – no matter the goal ground cover. Tension in the off-season, claiming it brings up their weak Points Looking good is not a physicist either. Generalizations to get you started a long torso means there is a hybrid between the conventional deadlift an! Slide on each other creating shear the major limiting factor here will be groin flexibility start sprinting today plus... Plan has your workout laid out for you – no matter the goal and even make leaner! Doing them between the two deadlift styles look different there are three main types deadlifts...