OUR NEW PROGRAM: https://kizentraining.com/p/squatspecializationToday we're talking about the sumo vs conventional deadlift. To no surprise, researchers found that not wearing a lifting belt made a significant decrease on the rectus abdominis and external oblique fire rates. When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. Furthermore, utilizing both Sumo and Conventional Deadlift variations within our training will provide countless benefits which are often overlooked. Of the above data there are four muscles that show somewhat of significant differences. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Strongman Hafthor Björnsson Tests Positive for COVID-19, 2021 CrossFit Games Set for July 27 Through August 1, Australian Powerlifters Patrick Morrison and Zoe Raymond to Boycott GPC Affiliated Competitions, 10 Adaptive Strength Sports Athletes You Should Know in 2021, What Wodapalooza’s Cancellation Could Mean for the Future of CrossFit Sanctionals™, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, Best Pre-Workout Supplements For Strength, Cardio, and More. If I am feeling patient, I’ll explain that it’s a long process for a lifter to get comfortable with their form. A video posted by S Brooklyn Weightlifting Club (@southbrooklynwc) on Dec 28, 2016 at 9:10am PST. It also depends if the lifter is competing equipped or raw but that can be another conversation too. There not much sense in trying to copy that. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Oak explains that flexing the quads helps him activate these muscles before physically setting and pulling. Conventional and sumo use the same muscles (mainly posterior chain) though there is more recruitment of the quad during a sumo lift. It was found that the Sumo lifters maintained a … There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. With the wider stance, the sumo deadlift is 20-25% less range of motion when compared with the conventional deadlift. It’s modern man’s (& woman’s) way of fluffing their feathers and asserting dominance, grit, and innate ability to provide. Join the BarBend Newsletter for everything you need to get stronger. It’s time for the weekly sumo vs conventional debate! When it comes to measures of power, force, and velocity, we also see some distinct differences between deadlift … This list can go on and expand as form gets broken down even more, but these are the major cues to keep in mind when starting. The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. Sumo vs. I’ll take over if they don’t have a good answer. Russian Squat Bench Deadlift Program Spreadsheet Russian Squat Squat Routine Squats It seems for most lifters who are debating this topic, they are currently doing conventional and are debating trying sumo. So, at best, what my lifter is seeing is usually the result of years and years of practice and tinkering. You need to find a stance and technique that allows for the straighter bar path. A photo posted by S Brooklyn Weightlifting Club (@southbrooklynwc) on Aug 25, 2016 at 8:47pm PDT. It IS true that sumo deadlifts allow for a shorter range of motion. Deadlift Tip #1: Externally rotate the hips. Conventional Deadlift: What’s the Difference? What a newer lifter may struggle with is pointing out the differences between targeted muscles and force transfer. ; Why: The sumo deadlift is a … Without getting an x-ray, you can determine your hip angles by completing a “Hip Socket Self-Assessment”. You will need to express your arm and torso lengths as a proportion of your height, which is math talk for divide your arm length by your height and your torso length by your height. If you can move cleaner in a particular pattern you will be able to train the lift with more intensity, volume and frequency which will allow for greater strength gains in the long run. To help use answer this question, we enrolled the help of world record holding powerlifter Kevin Oak! Data from: Escamilla, R. F., Francisco, A. F., Kayes, A. V., Speer, K. P. & Moorman, C. T. (2002). So that should be your number one deciding factor. Second, the tibial anterior and medial gastrocnemius are different in each pull, which suggests the posterior and anterior portions of the lower limbs are differently engaged between both styles. The sumo deadlift differs from the conventional deadlift in a few key ways. An electromyographic analysis of sumo and conventional style deadlifts. Other Considerations: Power, Force, and Velocity. Ultimately I want the lifter to use the setup that will allow them to lift the most amount of weight as efficiently as possible. The sumo deadlift, in my opinion, became popularized by the Russian lifters who are historically all technicians of the sport. If you are a competitive powerlifter you goal is to lift the most amount of weight possible. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. In reality, a strength athlete can benefit from – and in most cases – should utilize both styles of deadlift. For competitive athletes, training their non-competition deadlift can be useful for strengthening lagging and weak areas in the off-season, and recreational lifters can benefit by rotating the two deadlifts through different training blocks. If you’re a competitive lifter, then utilize your competition stance more often. Paulie Steinman: It’s not very difficult to test an athlete that I think may be suspect of that specific scenario. The purpose of this study was to document the differences in kinematics between the Sumo and conventional style deadlift techniques as performed by competitive powerlifters. Paulie Steinman: As a rule, unless there is a glaring anthropometric issue, I will start the lifter off with conventional. Conventional or Sumo? A video posted by Alan Thrall (@untamedstrength), A video posted by John Gaglione (@gaglionestrength), A photo posted by S Brooklyn Weightlifting Club (@southbrooklynwc), A video posted by S Brooklyn Weightlifting Club (@southbrooklynwc), Strongman Hafthor Björnsson Tests Positive for COVID-19, 2021 CrossFit Games Set for July 27 Through August 1, Australian Powerlifters Patrick Morrison and Zoe Raymond to Boycott GPC Affiliated Competitions, 10 Adaptive Strength Sports Athletes You Should Know in 2021, What Wodapalooza’s Cancellation Could Mean for the Future of CrossFit Sanctionals™, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, Best Pre-Workout Supplements For Strength, Cardio, and More. Sumo vs Conventional Deadlift Kevin Oak’s Favorite Sumo Deadlift Tips. Perhaps you are stronger conventional at this time but your sumo looks a lot cleaner mechanically. Your Stance Is Too Wide. The conventional deadlift works your back muscles much more than the sumo does, and it’s recommended for people with knee problems. 585 Ib x 3 (265 kg) Sumo Deadlift all time PR. Paulie Steinman: I don’t have any specific tests beyond my eyes, the bar speed, and feedback from the lifter. 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. Why: The sumo deadlift is a very technical movement. Sumo Deadlifts are more hip dominant than Conventional variations and consequently train the glutes and hamstrings to a much greater degree. At worst, it’s just crappy technique and there is not much to learn from it. Very old school, I know. Conventional and Sumo Deadlift Considerations. Whether you’re a weathered strength athlete or recreational lifter, it’s generally a great idea to train both the sumo and conventional deadlift. #deadlift. It looks like I’m stronger sumo so stay tuned, because I haven’t even lit a match to start this fire yet son. In the conventional deadlift our shins are pretty vertical. BarBend is an independent website. I’ll go after the mental component and I’ll ask them why they think that sumo is that the way that they should pull. A Chart Of Who Would Perform Better With A Sumo Deadlift Vs A Conventional Deadlift Based On Body Dimensions Deadlift Full Body Workout Fitness Body . Biomechanical differences between sumo and conventional deadlifts result from technique variations between these exercises. It is allowed to be performed instead of conventional deadlifts in most powerlifting competitions. BarBend is an independent website. Conventional vs. Sumo Deadlifts. Should you train both? However, that doesn’t necessarily mean that the sumo deadlift will automatically feel easier for you. Obviously, there is sumo and conventional deadlifts and there are a million variations in between because everyone is built differently and so everyone’s technique will look slightly different. The first question was…. Both the sumo and conventional deadlift can be used to support athleticism, strength, and power in athletes. However, the difference in range of motion doesn’t really matter. This tip may not work for everyone, but if you naturally have a posterior tilt, then it’s worth a shot. So if you’re 5’10” (70”) and your torso is 35” long, your torso is 50 percent of your height. Conventional and sumo deadlift paraspinal (including erector spinae) and hip adductor excitation were similar. The form differences between conventional and sumo deadlifts are pretty recognizable, and even the newest lifter can generally point out form differences between each deadlift. Join the BarBend Newsletter for workouts, diets, breaking news and more. To keep things simple. 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. The Sumo Deadlift. While there are visual differences between the two forms there are some similarities. In come kinematic differences and the rates at which our muscles fire. Join the BarBend Newsletter for everything you need to get stronger. In reality, there’s not a perfect equation for diversifying your sumo and conventional deadlift training because everyone has different goals. Bench Press Max Calculator Fit Girl Motivation Bench Press Muscle Building Workouts . Another cool EMG observation this study made was the difference in muscles firing when wearing a belt and not. Sumo Deadlift Setup. Jake Boly: Do you have any methods or coaching techniques that you employ to test an athlete that you think may be suspect of that specific scenario? And it works all muscles of the posterior chain (backside of the body), also involving the core muscles plus biceps and forearms.. For some people, doing the deadlift ‘sumo’ style will be … Therefore, there is greater mechanical work for conventional deadlifts; and vice versa, less mechanical work for sumo deadlifts. To answer all of those questions, we need one thing: Context. The sumo versus conventional deadlift is a hot topic across all lifting populations. Join the BarBend Newsletter for workouts, diets, breaking news and more. This article isn’t intended to claim one is better than the other in terms of back strength or record legitimacy. See more of Burn Fitness on Facebook. /s. World records, results, training, nutrition, breaking news, and more. All three involve lifting a weight from the floor but use different techniques or equipment. It’s like trying on someone else’s well worn pair of shoes and expecting them to fit perfectly. The first and most obvious difference is that the lifter’s legs are outside their arms and their feet will tend to point out as opposed to straight forward. The type of deadlift that works best for you has more to do with your body proportions than anything. I don’t ever let a lifter use a particular form or technique because it looks cool or they see their favorite powerlifter pulling that way on Instagram. The Sumo deadlift is one variation of the conventional deadlift where a barbell (although, there are different ways to do it) is most commonly utilized to pull massive poundages. If there is excessive lateral movement as the bar travel up the body you will never be as efficient and by able to truly express your strength to the fullest on the platform. The angle on the left will be built for the conventional deadlift, while the angle on the right will be built for the sumo deadlift. These include: set back, engaged hips/lats, tight core, neutral head posture, and the feet fully gripping the floor. For a long time, we've believed that anthropomorphic proportions are the deciding factor in the sumo vs conventional debate. Why: To achieve a neutral spine, Oak points out that he naturally has a posterior tilt, so by tilting his pelvis posteriorly, then shifting into an anterior tilt before setting allows him get set in the best position possible. Yet, the answer changes when someone says, “Should I pull sumo or conventional?” Then the answer takes a weird form, which is comprised of multiple opinions and logics. Oak recommends externally rotating the feet and hips to achieve the best positioning possible. Calculate your powerlifting level for your gender/bodyweight in lb/kg The Strength Level Powerlifting Calculator measures your strength in powerlifting against other lifters who have entered bench press, squat and deadlift into our calculator. A video posted by John Gaglione (@gaglionestrength) on Feb 2, 2017 at 4:31am PST. A photo posted by S Brooklyn Weightlifting Club (@southbrooklynwc) on Sep 8, 2016 at 6:20pm PDT. To sumo or conventional deadlift that is the question…. I don’t ever want a lifter to pull sumo because they are taking a shortcut to lifting more weight. The best form is often not immediately apparent and it also depends on how long the lifter has been training. Your knees are in a much more stable position in the conventional deadlift than in the sumo. In fact, a study conducted in 2002 found only a few differences between each deadlift and the rate at which different muscles fired. A video posted by Alan Thrall (@untamedstrength) on Jan 13, 2017 at 10:50pm PST, A video posted by John Gaglione (@gaglionestrength) on Jan 21, 2017 at 4:09am PST. Log In Sumo deadlifting requires more hip and glute strength and conventional deadlifting requires more hamstring and lower back strength. And by this I'm talking primarily about lever lengths--ie: femur to torso ratio, arm length, shin length, etc. This percentage can be used for comparison. Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius imply that the deadlift may be an effectiv … The deadlift is one of the best exercises for building muscle, strength, and all around athleticism. Below are two excellent examples of a conventional and sumo style deadlift. I asked each coach two big questions. The mindset stereotypically of conventional deadlifters’ of “grip it and rip it” definitely doesn’t apply to the technically demanding lift of sumo deadlifts, and may have led to the misconceptions about raw sumo deadlifts. BarBend is the Official Media Partner of USA Weightlifting. At the end of the day you can’t control your body type, but you can control your attitude, technique, and the amount of muscle mass and strength you have in certain areas. 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. If you don’t have any knee or back problems, then you might want to try alternating between both deadlift positions. That being said let’s pose this situation. 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 equal balance between the lower back and hamstrings. 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. World records, results, training, nutrition, breaking news, and more. Ask yourself two questions. I will offer advice on what I think looks mechanically better for their body and leverages, but at the end of the day the athlete needs to be comfortable and confident in the stance and form they decide to use. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type and goals. However, the angle in the middle will be built for the semi-sumo deadlift. When someone says, “Should I deadlift?” the answer is a no brainer (assuming one’s back is healthy), and that is: of course. It is true that the stance that allows you to lift the heaviest load should be prioritized as lifting the heaviest loads possible, in a safe manner, will certainly have the greatest impact on your strength levels ().However, it is also useful to look at the mechanics of the movement as this can often be the key to unlocking pure strength. John Gaglione: I let my athletes experiment and decide what feels comfortable to them. First, the vastus medialis and lateralis (outer/inner quad muscles) are higher in the sumo pull, which makes sense as this pull incorporates more legs and a slightly more forward lean. The Sumo and Conventional Deadlift are both excellent ways to build strength.Considering that you will be able to lift more weight with the deadlift (in either form) that any other barbell movement, it stands to reason that this needs to be an essential part of your training regimen. Why: A torso that ‘s positioned close to the bar and in an upright position will be the most mechanically advantageous for a majority of athletes. 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 … If you are looking to find the right deadlift variation for you, make sure to … This lift involves some of the most animalistic traits humans possess, which are raw strength and power. To name a few: They Will Strengthen Our Weak Points. Instead of thinking about them as being mutually exclusive, consider how you can use both of them to strengthen one another! Each deadlift will target similar musculature, but will vary in certain areas dependent on the way each move is initiated. Break out the boxing gloves! In the video above, Oak shares insights into why he thinks training both deadlift styles is important for both strength athletes and recreational lifters. Focus on what you can control and not what you can’t. That may end up being Sumo. Sumo is just as hard as conventional. This above statement is such a loaded question. A video posted by John Gaglione (@gaglionestrength) on Jan 20, 2017 at 4:49am PST. Videotapes of 19 conventional and 10 Sumo contestants at two regional New Zealand powerlifting championships were analyzed. This makes the conventional deadlift tougher on our back muscles, especially our spinal erectors. Conventional vs. Sumo Deadlifts. Length has been the most talked about issue on this matter, to the neglect of the subject of hip anatomy. For recreational strength athletes, the utilization of both a little more equally can be beneficial. We are going to skip the hips for now and come back to them later on. In either stance it is very important to move the barbell in a straight line of the mid foot. If you’re ever wondering, “Should I wear a belt?” check out this article. Understanding these differences will aid the strength coach or rehabilitation specialist in determining which deadlift style an athlete or patient should employ. Why: The quads play a huge role in the conventional deadlift because they’re used to push the ground away while you pull weight. Should their strengths be equal? If you answered yes to both questions you should probably stick with that stance. For this article we’ll cover the kinematic difference between the lifts and when to use each. Each pull hits similar muscles throughout their full ranges of motion. Benefits of sumo deadlift and benefits of conventional deadlifting vary, but they each have their place. Therefore, a trap bar deadlift or an elevated version of sumo or conventional deadlifts might be a better option due to fewer mobility demands and less of a risk for injury. To efficiently perform strong sumo pulls, you need to externally rotate the hips. According to a study in the journal Medicine and Science in Sports and Exercise , sumo deadlifts are more effective at activating the vastus medialis , vastus lateralis , and … Which should you do? To help me answer this big question I reached out to two strength coaches known for working with some of the strongest athletes in the game: John Gaglione, strength coach and owner of Gaglione Strength in Farmingdale, New York, and Paulie Steinman, strength coach and owner of South Brooklyn Weightlifting Club. 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. BarBend is the Official Media Partner of USA Weightlifting. One huge mistake is when people try to deadlift too wide on the sumo. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. Limb lengths and torso lengths can absolutely play a role, but at the end of the day you need to use the stance that feels best and helps you reach your goal. Form will always be/look a little bit different from person to person due to anthropometric differences, but these videos are great to utilize when beginning to analyze your pull. 1 rep was just a sumo PR, 2 reps was an all time PR sumo OR conventional, and 3 reps just topped it off. If you’re still having trouble deciding between lifts, then test both of them out, and use some of the tips referenced above to help decide. I think that the lifter should lift with their competition lift at least 80% of the time since it is also a skill that they are developing. Sumo deadlift The sumo deadlift is a compound movement in which the feet are set in a wide stance with toes pointed out and grip is placed inside of the legs. Researchers used electromyography (EMG) ratings to record muscle fire rate and tracked 16 different muscle sites. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Save the sumo versus conventional deadlift debate for the comments section. John Gaglione: When switching stances or trying a new it is best to start with lighter weight and higher reps off blocks or mats and work your way down to the floor in order to build strength while ingraining proper position. For most recreational lifters, training both deadlift styles is a great strategy for building well-rounded strength. Conversely, my wife is incredibly mobile, but has a hard time controlling her spinal positioning in conventional, so as a result, most of her deadlift work is in either sumo stance or with a trap bar. It rarely happens overnight. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. So now the question remains, how should you structure sumo and conventional deadlifts in your training? Both will require a degree of leg (quad) upper back (traps, lats, etc) and overall core and grip strength. If you are a competitive powerlifter use the stance that is going to give you the highest total at the meet. It is possible in the long term that might turn into your stronger stance but you just need to spend more time. The balance of the time can be used for the alternate version of their deadlift. … Both the sumo and conventional deadlift have multiple benefits and understanding how to use them for your best benefit can be incredibly useful. So maybe your from is up to snuff but your stabilizer muscles or supporting muscle groups aren’t strong enough for you to truly express your strength quite yet. As a result, my sumo is about 75% of what my conventional deadlift is. It’s important to recognize that while the two deadlift styles look different there are two main similarities. Pull hits similar muscles throughout their full ranges of motion in either stance it is possible the! Three involve lifting a weight from the conventional deadlift is a glaring anthropometric issue, will..., Force, and more deadlifts ; and vice versa, less work. Structure sumo and conventional style deadlifts spend more time being about hip-width apart, with sumo the feet fully the. 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