There are many scary ideological battles in the health and fitness world, including: Cardio Training vs Strength Training, plant vs. animal protein, Front squat vs back squat. But among these vast topics, few can rival those of sumo and conventional deadlifts.

Enter any weight room (or any internet discussion) and you'll hear the sumo vs. conventional deadlift debate accompanied by the sound of griddles. Sumo is cheating! Existing things are dangerous!

The list of criticisms for each of these deadlift variations is virtually endless. However, a closer look at the allegations reveals the following: compound exercise They have more in common than their respective fan bases realize.

Sumo vs. Conventional Deadlift: Is One Better Than the Other?

According to Brandon Kwong, personal trainer and wellness coach at CSCS, there are meaningful biomechanical differences between sumo and conventional deadlifts, but "none is superior to the other."

Rather, each movement has its own benefits, and according to Kwong, the “right” deadlift variation is one that works for your goals, makes sense biomechanically, and can be performed with comfort and confidence.

What is the difference between sumo and traditional deadlifts?

Ultimately, the “best” movement depends on the lifter’s goals and abilities. “Focus on good technique, spend a few months doing each type of deadlift, and get a feel for which feels more comfortable,” says Kwong.

Testing the sumo vs. conventional deadlift water here may also point out any weaknesses in your back or lower back. quad musclesThe right accessory movements can help strengthen it.

The main differences between the two deadlift styles are:

Conventional Deadlift

• Place your feet hip-width apart and your arms on the outside of your legs.
• According to Kwong, there are more “sport-specific” applications due to the “traditional deadlift reflecting a universal athletic stance.”
• This may be an easier lift for those lacking it. hip mobility.
• This can be a great exercise for those who want to build a strong back and spinal erector muscles.
• The most common form errors: bending the torso too far forward at the waist, not executing the most important movements.hip hinges” Precisely (more on this below) is to not cut the slack in your arms and not lose tension in them. posterior chain.

sumo deadlift

• Your feet are a few inches wider than hip width, and your arms are inside your legs.
• According to Kwong, the sumo deadlift's "shorter range of motion means the barbell travels less distance," which can make it easier to lift heavy loads and train frequently.
• You can get a higher one-rep max.
• This may be difficult for those with poor hip mobility.
• The most common posture errors: bending the torso too far forward at the waist, not executing hip hinges correctly, and hyperextending the lumbar spine (lower back) at the top of the lift.

Can you lift more weight with a sumo deadlift than with a traditional deadlift?

“Because of the wide stance of the sumo deadlift, the shorter range of motion means the weight travels a smaller distance,” says Kwong. This should theoretically make moving heavy weights repetitively easier for most people.

However, the amount you can lift with either variation may vary depending on your biomechanics. However, the one-rep max record (held by Hafthor Bjornsson) using the traditional stance is 1,104 pounds, while Chris Duffin's record is one-rep max sumo deadlift. It's about 100 pounds lighter.

Which variation is better for building strength and muscle?

Both the conventional and sumo positions are effective muscle strengthening exercises. posteriorHamstrings, lower back — should be included in your training plan. Together, they will help you achieve the variety you need. Optimize Muscle Growth.

However, when it comes to strength and athletic performance, the traditional position wins. While the sumo deadlift is still a great exercise for improving lower body strength, the conventional deadlift is a foundational exercise that should be the core of your strength training program. It helps us build more. functional strength Because it is used more effectively than sumo. hip hingesThese are the basic movement patterns of functional health.

Simply put, the training adaptations gained from the conventional deadlift have greater real-world applicability, from sports performance to everyday life.

Which one does the trainer recommend?

Trainers recommend mastering the conventional deadlift before progressing to modified deadlifts. Kwong says that once a movement is perfected, the difference between the two is determined by the person performing the movement.

“If you’re a powerlifter and your goal is to get the most weight off the floor and you’re comfortable with sumo, do sumo,” he says. “In the end, the most important thing is to provide maximum stimulation while minimizing the risk of injury.”

How to Perform a Conventional Deadlift

• Stand with your feet hip-width apart and place a barbell directly over the middle of your feet.
• Keeping your back flat and your core locked, slightly bend your knees, push your hips back (palms facing back) and grab the barbell with an overhand grip. (Your hips should always be higher than your knees.) This is the starting position.
• Keeping your core engaged and 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 glutes and moving your hips forward.
• Pause briefly, then begin the movement in the opposite direction and return to the starting position.

How to do a sumo deadlift

• Stand with your feet a few inches wider than shoulder-width apart, your shoelaces directly under the barbell, and your toes pointed slightly outward (approximately a 45-degree angle).
• With your back straight and your arms hanging naturally between your knees, press your hips back (imagine closing a door with your hips - this is the "hip hinge" mentioned earlier), slightly bend your knees, and grab the bar. Overhand (palms facing backwards) grip. (Keep your knees in line with your feet and your hips higher than your knees at all times.) This is your starting position.
• Keeping your core engaged and 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 glutes and moving your hips forward.
• Pause briefly, then slowly begin the movement in the opposite direction to return to the starting position.