The sumo deadlift is immensely technical, but at the same time there's a ton of variation in how people pull based off of body structure. By doing so the lifter is moved closer to the ground. Standard Deadlift vs Sumo Deadlift. http://www.strengthandconditioningresearch.com/2012/12/03/muscle-activation-in-deadlifts/, That's not quite what the article says, especially on regards to glute/lower back, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. However I'm 6'2 and conventional feels natural for me. Obviously, I do mobility stuff too and I added in romanians to hit my hamstrings more. Can anyone shed some light on both of those deadlifts. I'm 6'0 and I've never tried sumo but conventional feels fine for me. The sumo deadlift uses an exaggerated wide stance. As a very tall teenager, sumo deadlifts really help me. It activates my quads more and reduces the ROM a bit. Given that you're a beginner and failing at lockout on sumo which should be easier you are either starting in a bad position to begin with or are losing position through the lift. This makes it extremely hard for me to get a good grip on the bar in the conventional DL stance without dropping my hips down so low that I'm practically in the stance of an ass-to-grass squat. Sumo uses a bit more quad. By using our Services or clicking I agree, you agree to our use of cookies. If you’re interested in learning more about the conventional vs sumo deadlift … 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.. Knowing the … I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. Conversely, switching to conventional for a while can help sumo pullers come back from hip strain. In general lighter lifters (less than 63kg / 138lbs for women and 93kg / 204lbs for men) will deadlift in a sumo stance, and heavier lifters will deadlift in a conventional stance. With the conventional deadlift as a reference point, the vertical displacement of the bar from starting position to lift completion is 22% shorter in a high-handle hex-bar deadlift (1) and 20% … Press question mark to learn the rest of the keyboard shortcuts. It seems like shorter people do conventional and taller do sumo. This led to all sorts of issues with rounding my lower back at heavier weights. Anecdotally, sumo is easier to recover from and causes less systemic fatigue. It IS true that sumo deadlifts allow for a shorter range of motion. You can always throw that in there. You could switch it up every now and then. Beyond the obvious "do whatever feels better and lets you move more weight," there are some notable differences. Exactly what it sounds like, The Sumo RDL has allowed me to develop strength and explosiveness in my Sumo Deadlift that I truly believe would not have been possible … There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. It’s important to recognize that while the two deadlift styles look different there are two main similarities. Never stretched and now I pay the pricefuck this, This is a nice hip mobility warm up routine. Sumo is hard at the floor, easier to lock out. As a result, conventional pullers tend to benefit more from accommodating resistance like bands and chains, since the weaker part of the motion will be loaded more heavily. Choosing between the two depends on your training … Conventional pullers looking to add more pulling volume may benefit from adding a sumo day, without putting themselves into a recovery deficit. Conventional is easy to break inertia, hard to lock out. The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. I feel so much more comfortable on the sumo. It's in finnish but you get the idea by just watching it. Switched to sumo, didn't have that problem anymore. Perhaps I'll get more conventional work if my lower back ever "heals" or gets stronger, but for now sumo has been great. “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. I'd recommend choosing the one that your body proportions favor. If you feel comfortable with each style keep using both of them. I do not see a problem with using Sumo and personally I would love to do the same. What have you done to bring up a lagging Sumo Deadlift? Many powerlifters only pull Sumo (Dan Green pulls Sumo pretty often) and they do awesome pulls with it (if you were worried about that). Anecdotally it seems that more women prefer sumo. In addition to leverages, it also depends on hip structure. I personally prefer sumo because I am 6"5 but have been working in Standard one day and sumo another. if you do one or the other you wont see a … Honestly, if you can just clean the bar and do front squats. Picking up an oversized furniture box is damn near impossible from a conventional stance, but trivial from a sumo stance. I find the sumo to be easier on my back. I'm 5'7 and prefer sumo. Which kind of confuses me because my squat is pretty bad and my back is un-proportionately stronger than my legs. Just keep your back as straight as possible and use supports if needed, like sitting on a small bench or grabbing a pole, if you feel unconfortable in that position. Sumo has the less obvious benefit of letting you train a deadlift without fucking up your snatch pull or clean pull. From a … The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. The main point to understand is that the angle of how your femur connects to your pelvis can differ drastically between individuals. Conventional vs. Sumo Deadlift % of 1RM Difference. http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure, Check out this article, gives some good info. The sumo deadlift has a high specificity to powerlifting if and only if the lifter uses the sumo style deadlift during competition. It's not really about height, more so femur and arm length. Have been pulling conventional for a year plus. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). Did sumo once, and felt so much tighter and easier on my lower back. Other way around - most of current DL records are held by 6'0"+ lifters who pull standard way. Sumo is a more a technical lift … As a deadlift exercise, the sumo deadlift requires a significant amount of hip extension. Another … The Sumo RDL. For me, that's … EDIT: do whatever feels more natural. I'd recommend choosing the one that your body proportions favor. It's not so much about height as it is about your proportions. Sumo deadlifts definitely tire out my quads more than conventional. In the sumo deadlift, there are two primary actions occurring: hip extension and knee extension. If you've ever watched a powerlifting competition, you may also wonder why some guys use a conventional deadlift style and others use the sumo-style deadlift… Because of the strength curve reversal, the more extreme joint angles, and the smaller base of support in the front-to-back plane, sumo has a smaller "groove" to get an efficient pull. It seems like shorter people do conventional and taller do sumo. 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