In the health and fitness space, there are a number of fearsome ideological matchups: cardio vs. strength training, plant vs. animal protein, front vs. back squat. Among these titanic themes, however, few can rival that of sumo wrestling against conventional death.
Walk into any weight room (or Internet discussion) and you’re sure to hear the sumo vs. conventional deadlift argument, punctuated by the sound of clinking cymbals. Sumo is cheating! Conventional is dangerous!
The list of charges brought against each of these variations of the death lift is virtually endless. Analyze the allegations, however, and you’ll find that these complex movements have more in common than their respective fan bases realize.
Sumo vs Conventional Deadlift: Is One Better Than the Other?
While there are significant biomechanical differences between sumo and the conventional deadlift, “neither is superior to the other,” 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 works for your goals, makes sense biomechanically, and can be performed both comfortably and safely, 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 for which one is most comfortable,” says Kwong.
Testing the sumo waters against the conventional deadlift here can also highlight weaknesses in the back or quad muscles, which the right accessory movements can help strengthen.
With that said, here are some key differences between the two deadlift styles.
Conventional deadlift
- The legs are hip-width apart with the arms outside the legs.
- It has more “sport-specific” applications due to the “conventional deadlift mirroring that of the universal athletic position,” according to Kwong.
- It may be the easiest lift for those with poor hip mobility.
- It can be a great exercise for those looking to build strong upper back and spine erectors.
- The most common form mistakes: bending the torso too far forward at the waist, not executing the all-important “hip hinge” correctly (more on this below), not cutting the extension in the arms, losing tension in the chain behind.
Sumo deadlift
- Feet are a few inches wider than hip width, with arms inside legs.
- According to Kwong, “the sumo deadlift’s shorter range of motion means the barbell travels less distance,” which can make it easier to frequently train with heavy loads.
- It can give a higher one-rep max.
- It can be difficult for those with poor hip mobility.
- The most common form error: bending the torso too far forward at the waist, not executing the hip hinge correctly, hyperextending 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 swing due to its wide stance means the weight travels less distance,” says Kwong, which should make it easier to move the heavy weight repeatedly for most people – in theory.
However, the amount you can lift with each variation will likely come down to your biomechanics as well, although the one-rep max record (held by Hafthor Bjornsson) is 1,104 pounds using a conventional stance, while Chris Duffin’s record in one rep max sumo lift. it’s about 100 pounds lighter.
Which variation is best for building strength and muscle?
The conventional and sumo stance are both effective muscle builders – especially for the hamstrings, hamstrings and lower back – and should have places in your training plan. Together, they will help you achieve the variety needed to optimize muscle growth.
In terms of building strength and athleticism, however, conventional posture takes precedence. The sumo deadlift is still a great exercise to improve lower body strength, but the conventional deadlift is a fundamental movement that should be at the core of your strength training program. It helps you build more functional strength than its sumo counterpart because it more efficiently uses the hip hinge, a fundamental movement pattern of functional fitness.
In short, the training adaptations you get from the conventional deadlift have more real-world applicability—from sports performance to everyday life.
Which one do the trainers recommend?
Trainers recommend mastering the conventional deadlift before progressing 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 the goal is to get the most weight off the floor and you’re comfortable with sumo, do it,” he says. “At the end of the day, it’s about providing the greatest stimulus with the least risk of injury.”
How to perform a conventional deadlift
- Stand with your feet hip-width apart and the barbell placed directly over the middle of your feet.
- Keeping your back flat and core engaged, push your hips back (imagine you’re slamming a door shut) as you bend your knees slightly and grab the barbell with an overhand grip (palms facing back). (Be sure to keep your butt higher than your knees at all times.) This is the starting position.
- Keeping your core engaged, 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 chest muscles and driving your hips forward as you do.
- Pause and 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, shoelaces directly under the barbell, and toes pointed slightly outward (approximately a 45-degree angle)
- With your back flat and your arms hanging naturally between your knees, push your hips back (imagine you’re closing a door with your butt – this is the “hip hinge” mentioned above) as you bend your knees slightly and grab the bar with an overhand grip upper (palms facing back). (Keep your knees in line with your feet and be sure to keep your butt 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 chest muscles and driving your hips forward as you do.
- Pause and then slowly reverse the movement to return to the starting position.
