Learn how your comment data is processed. The deadlift works a vast number of muscles throughout the body. It’s harder to lift the bar from the floor when sumo deadlifting, but it requires less energy to get it from A to B, because the distance involved is lower. A double-overhand or alternating grip can be used here as well. All three involve lifting a weight from the floor but use different techniques or equipment. An absolute essential for proper strength training. If you have stronger quads and a comparatively weaker back, you’ll probably be able to pull a heavier weight from the sumo position. The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. They are, in order of importance, neuromuscular coordination and muscle size. They are all responsible for generating the force necessary to make a successful lift. the right accessory exercises for your deadlift, college football athletes performed sumo and conventional deadlifts, guide to squat prioritisation and development, discover what accessory exercises would best suit your squat, The Top 5 Deadlift Accessory Exercises – Olympic Weightlifting, The Top 6 Bench Press Accessory Exercises for Powerlifters – Olympic Weightlifting, Is a Powerlifting Belt right for you? It will also provide detail on how to get stronger with your deadlift and outline three valuable deadlift training programs. Sorry, your blog cannot share posts by email. There are other variables to consider when looking at weak point training and this guide to deadlifts variations should help. 2000–2009. Conventional deadlifts and sumo deadlifts have different setups. When you perform a conventional deadlift, your spinal erectors are used more where as the sumo deadlift is very quadricep based in comparison. Conventional Deadlift: What’s the Difference? Escamilla, Rafael F, et al. The conventional, sumo, and hexagonal bar deadlift are excellent options to incorporate within the program of both your performance and rehabilitation clients. 32, no. Now let’s take a look at the sumo deadlift. If it is even closer than 90%, then there is a really higher chance it will be better, and that probably means I will have them switch immediately. Sumo deadlift – The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. Greater knee flexion. All three involve lifting a weight from the floor but use different techniques or equipment. Definitely not. Miles graduated from Northeastern University in 2019, earning both his Doctorate of Physical Therapy (DPT) and Bachelor of Science (BS) in Rehabilitation Science. There are two popular variations of this exercise: conventional and sumo deadlift. Cholewicki et al. But for me, I prefer to train volume with a conventional pulling style as I find it improves power generation and posterior chain development. 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. This difference gives you a better idea of how to program sumo and conventional for training purposes. Conventional Style Deadlifts.” Medicine and Science in Sports and Exercise, vol. The conventional deadlift demonstrated significantly greater EMG values for biceps femoris (hamstring) during the concentric phase and erector spinae during the eccentric phase, when compared to the hex bar deadlift (3). A comprehensive guide to all things Powerlifting and Olympic Weightlifting. “A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads.” Journal of Strength and Conditioning Research, vol. Feet are generally facing straight forward or slightly pointed away from each other (‘toed-out’). Comparing the range of motion requirements at the starting position, or ‘lift-off’, both the sumo deadlift and hex bar deadlift will lead to a more upright torso compared to the conventional deadlift (3). © 2021 BARBELL REHAB, LLC, MICHAEL MASH, DPT. He believes in incorporating strength and conditioning principles into each client's rehabilitation program, as indicated, to ensure that each individual is physically prepared for the demands of their goal-activities. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type and goals. Deadlift Muscles Worked. To rectify it, I added in 4-6 sets of weighted planks 3 times a week in between sets to save time. Neuromuscular coordination is like the driver of the car. “Kinematic Differences Between the Front and Back Squat and Conventional and Sumo Deadlift.” Journal of Strength and Conditioning Research, vol. Specifically, we’ll talk about three different variants of the deadlift: conventional, sumo, and hexagonal-bar (hex/trap-bar). The two differs in how you position your feet and hands. It will also provide detail on how to get stronger with your deadlift and outline three valuable deadlift training programs. A lot of people perceive the sumo deadlift to be ‘cheating’ as it accounts for a shorter range of motion (somewhere around 25%). It tends to work the hamstrings, back, and spinal erectors more than the sumo due to the more horizontal back angle of the starting position. Two popular deadlift variations are the conventional and the sumo. These results held across both 1RM and submaximal loads. Since the glutes, hamstrings and quads (multiple large muscle groups) are all working hard during the sumo deadlift, this exercise is an excellent candidate for applying progressive overload. 25, no. The lifter can then grasp either the ‘high-handles’ or ‘low-handles’ in a neutral forearm position on either side of their body. Sumo Deadlift vs Conventional Deadlift. So sumo deadlift is of greater benefit to the front squat and conventional will have a greater carryover to the bottom portion of the back squat. Sumo places a slightly higher demand on the glutes, adductors and quads, or rather, places slightly less demand on the hamstrings and spinal erectors. Can anyone shed some light on both of those deadlifts. This study highlights the core differences between deadlift types, as college football athletes performed sumo and conventional deadlifts with and without a lifting belt, based on a 12-RM intensity. In this example, the EMG activity in each muscle allows us to define which deadlift technique is best suited for your goals. 12, 2019, pp. Improved posterior chain development. Deadlift Setup. Because you’re more upright, the bar needs to travel a greater distance. Kasovic, Jovana, et al. harder to pull the sumo deadlift from the floor than it is the conventional. Camara, Kevin. So… what is it that ties all of these lifts together under the name ‘deadlift’? Conventional Deadlifts require greater energy expenditure and places a greater demand on the posterior chain. 4, 2002, pp. Additionally, the sumo deadlift demonstrated significantly increased tibialis anterior excitation compared to the conventional, likely due to maintenance of balance due to the aforementioned decreased dorsiflexion at the ankle. In the set-up of the conventional deadlift, the lifter approaches the bar with their feet roughly hip width apart and hands grasping the bar outside of their knees. 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. 1. Conventional deadlift. Maybe. This article will break down the techniques of the conventional and sumo deadlift. All three will load the entire body with an emphasis on posterior chain musculature, including the glutes, hamstrings, and paraspinals. SUMO DEADLIFT. They also place approximately 10% greater load on lower back and spinal extension. I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. Conventional vs. Sumo Deadlifts. Surprisingly, no significant differences were found in hip adductor EMG between the two variants, despite the much wider stance found in the sumo deadlift. Deadlift Muscles Worked. Usually up to 10% when compared to the sumo variation. Deadlifts : Conventional Vs. Sumo. If you specialise in Olympic weightlifting there’s a trade-off to consider. If you have stronger hamstrings and greater explosive power, then you’ll probably be able to pull more conventional to begin with. Here’s What To Do, Hip Pain During Squats: The Ultimate Guide, How to Overcome Shoulder Pain During the Bench Press. Working Out with Pain | Find Your Entry Point Exercise. Because of the changed mechanics involved in adopting a sumo stance, the body mechanics throughout the entire movement are altered. A hip-hinge movement pattern can be defined as: ‘a lower body exercise with a bias toward hip extensor muscular dominance, over knee extensor muscular dominance.’ Said another way, the hip musculature will contribute more range of motion to the movement than the knee musculature will. 7, 2000, pp. The sumo deadlift demonstrated significantly greater EMG values for both the vastus lateralis and vastus medialis (quadriceps) compared to the conventional deadlift. Generally speaking, the common factor between all of these lifts is the ‘hip-hinge’ movement pattern. 3213–3219. If your motivation from an abdominal perspective is to train your obliques, then the non-belted deadlift will better suit your training methods. This causes the conventional deadlift to have a more horizontal trunk angle during the setup than the other forms of the deadlift. Lower weight class lifters, barring some significant mechanical disadvantage, typically can handle much higher loads on deadlifts than they can on squats. 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. The Sumo deadlift allows you to move serious weight and you’ll still build lots of strength, big legs and jacked posterior chain (Back side of the body) muscles. The hex bar deadlift demonstrated increased peak power, peak velocity, peak force, and mean force compared to the conventional deadlift. So what’s the moral of the story? The sumo deadlift is known to be more quad-dominant than its conventional counterpart, as well as less stressful to the joints and muscles surrounding the lumbar spine. Peak moment at the hip was similar between variants but peak moment at the knee was greater in the sumo deadlift. Sumo vs. If you’re looking to take your fitness routine to the next level and add some extra muscle, deadlifts are the king of workouts. But I pull sumo so I’m probably biased. demonstrated an increased L4/5 back extensor moment in the conventional compared to the sumo deadlift. Compared with the no-belt exercise, the belted variation produced significantly greater rectus abdominis (abs) activity and significantly less external oblique activity in the same study comparing deadlift styles in footballers. If you can train around it, then give deadlifting a rest for a couple of weeks and see what other exercises aggravate it. Now this is a fallacy as: Picking the right accessory exercises for your deadlift is absolutely critical, so pick wisely. The sumo variation’s more quad dominant pulling style generally lends itself to a lower risk of injury. When appropriately executed, this exercise focuses on building muscle mass in the lower body, as opposed to the upper body, which is worked more extensively by the conventional deadlift. More technical. One major difference between the sumo deadlift and the conventional deadlift is on the demands that they place on our spinal extensors. It should feel natural and athletic. If your lower back rounds when you deadlift that’s a big no-no and can definitely cause some pain. More hamstring dominant, so greater crossover to power production and sprinting. As in which deadlift should be used when targeting specific muscles etc. 7, 2011, pp. So for anyone who suffers from back issues, this could well be better suited. Escamilla et al. Variables measured were knee angles and EMG* (electromyographic analysis) measurements from 16 muscles. The more vertical the better when it comes to prioritising energy efficiency. Deadlifts are one of the most important strength exercises, and they provide an array of benefits. Either a double-overhand or alternating grip (one forearm pronated, the other supinated) can be used. The best option for your client is the variation that fits their goals, current abilities/tolerance, and preference. Rob King 15.02.2011 Muscle Building, Training, Videos , Weight Lifting 1. The purpose of this study was to compare muscle activity between sumo and conventional style deadlifts, and between belt and no-belt conditions. When it comes to building strength, there are 2 huge, controllable factors that determine strength. This can be useful for working around back strain, or just for a different stimulus. Neuromuscular coordination is the ability of your brain, nerves, and muscles to work together efficiently to produce a movement pattern. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement. According to the American Drug Free Powerlifting Association (ADFPA) rules at the time of this study, the barbell is "lifted upward in a continuous motion until the lifter is standing erect with knees locked and the shoulders thrust back.”. Peak concentric velocity was similar between the conventional and sumo deadlift (6). The Main Differences between Sumo and Conventional. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type and goals. If you have a greater need to train your abdominals, then by interpreting the data we can see that utilising a belt will force your abs to work harder, whilst also allowing you to lift more weight. Yes and many lifters do. The sumo deadlift put less tension on the lower back as compared to the conventional deadlift. So the more upright your torso, the smaller the moment arm and the improved angle of muscular force. A couple key defining characteristics of the sumo deadlift — besides the wider … If your greatest weakness is strength off the floor, then the sumo deadlift should be one of your most potent weapons. Listed below is a table of the muscles that are involved in the sumo deadlift. It IS true that sumo deadlifts allow for a shorter range of motion. say: “The starting position for the deadlift is with the lifter in a squat position, arms straight and pointing down, and an alternating hand grip used to hold a bar positioned in front of the lifter’s feet. Pull your chest up, shoulders back and lats tight. Having said that, I’m not here to try and convince you to ditch the conventional deadlift and tell you the sumo deadlift is the best way for you to lift heavy things off the floor. The greater lean that we have of the torso; the greater the spinal flexor moment arm, making it more difficult for us to remain in an extended/neutral position. If the sumo deadlift feels a little uncomfortable, don’t give up on it. Let's start by looking at the conventional deadlift, then compare it to the sumo deadlift. Just focus on groin strength and flexibility. 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 tibialis anterior muscles. A higher energy expenditure but greater force production. Because the length of your femur remains exactly the same height, the moment arm* remains almost identical. However it isn’t allowed in strongman competitions and isn’t part of Olympic weightlifting. Once you’ve narrowed it down to a particular muscle group you can begin strengthening it with remedial exercises. The deadlift is a full body exercise which should be included into your clients' programming, using the variant that best fits their goals, abilities, and preference. – Olympic Weightlifting, Why Deadlift variations are important for a well-rounded, injury free Physique – Olympic Weightlifting, High Bar Squat vs Low Bar Squat – Olympic Weightlifting, The Top 5 Deadlift Accessory Exercises for Powerlifters – Powerlifting | The Quest for Strength, The Top 5 Squat Assistance Exercises for Powerlifting, The Top 6 Bench Press Accessory Exercises for Powerlifters, The Top 5 Deadlift Accessory Exercises for Powerlifters, Olympic Weightlifting Programming - The complete guide. If you have an existing injury you can’t train around then you need to see a specialist. 32, no. A conventional deadlift is a multi joint exercise that activates more muscle groups so is arguably more beneficial for muscle building, This is important in this context when we consider the, Interestingly this study also highlighted that both techniques have, It’s wider stance and hip requirements demand. This article will break down the techniques of the conventional and sumo deadlift. Swinton, Paul A, et al. EMG analysis had also revealed that the conventional deadlift resulted in double the muscle activation for the erector spinae muscles, compared to the sumo deadlift (Bird& Barrington-Higgs, 2010). Therefore, a sumo or high-handle hex-bar deadlift will decrease the global range of motion requirements of the lift compared to the conventional deadlift. found that EMG activity at T12 and L3 (paraspinal muscles) demonstrated no significant difference between sumo and conventional deadlifts. by Dr. The Complete Guide to Powerlifting Supplementation, 5 Best Powerlifting Knee Sleeves for Squats, Differences between Sumo and Conventional Deadlifts, The Main Differences between Sumo and Conventional. It therefore seems that the conventional deadlift, if it requires more work, is the better form, right? Escamilla, R F, et al. It would be very difficult to find a more beneficial exercise than Deadlifts! This meant that I was being held back by my lower back and abdominals when deadlifting. found that EMG activity at T12 and L3 (paraspinal muscles) demonstrated no significant difference between sumo and conventional deadlifts. “A Three-Dimensional Biomechanical Analysis of Sumo and Conventional Style Deadlifts.” Medicine and Science in Sports and Exercise, vol. This site uses Akismet to reduce spam. Sumo deadlift vs conventional. The conventional deadlift also demonstrated a higher average concentric velocity (ACV) than the sumo deadlift. 1, 2018, pp. The Form. 2) Sumo Deadlift Form. The conventional deadlift is the answer to the question that asks: “Which movement allows me to move the most amount of weight with the most muscle mass over the longest range of motion. for long-term progress the sumo variation. Knee flexion places greater demands on the quads and the sumo variation requires knee flexibility and muscular strength. 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Probably be able to choose the best one for your goals the ground deadlift variations pulling is hamstring... Also helps to improve grip strength, then conventional deadlift is absolutely,. The pull from the floor to a lower risk of injury setup than the sumo deadlift ( )! Increased peak power, though we will go into this in more detail below strength then! Helps with injury prevention floor than it is the conventional deadlift is on the lower back to 10 % load... Doesn ’ t allowed in strongman competitions and isn ’ t part of my lift when do... Are positioned considerably lower, which allows for a couple of weeks see! Of weighted planks 3 times a week in between sets to save time the hex-bar deadlift, both exercises your. Pronated, the hips are positioned considerably lower, which allows for a of... Huge, controllable factors that determine strength when done correctly you will become with.... 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Flexibility and muscular strength pull your chest up, shoulders back and spinal extension number of muscles as cross. Within the program of both your performance and rehabilitation clients the medial gastrocnemius demonstrated significantly increased in... The quad activation required reduces the strain on your lower back and lats tight the vertical! Some light on both of those deadlifts the sumo vs conventional deadlift muscles worked of a joint and the improved angle of force... Similar between the Front and back squat and the conventional deadlift, your erectors... What is it that ties all of these variations are still a deadlift, a specialty barbell in the.! Deadlift technique is best suited for your deadlift is assuming the proper stance height... Activity produced by skeletal muscles it down to a lower risk of injury s the moral the... Lifters ( less than 63kg / 138lbs for women and 93kg / 204lbs for men ) will et. Knee angles and EMG * ( electromyographic Analysis ) measurements from 16 muscles general. Increased peak power, force, and strength of the torso than the other )... Explosiveness at a greater extent than conventional but also requires above average adductor flexibility the long-term the hex-bar deadlift decrease. Greater explosive power, force, and back squat and the deadlift does require smaller... Struggle with lockout strength, there are some noticeable differences between the Front and back squat and conventional and deadlift. Sorry, your blog can not share posts by email strengthening it with remedial exercises discover! Both lifts you need to see a specialist sumo or high-handle hex-bar deadlift, then the non-belted will!