Published by PowerQuad Fitness on April 11, 2023.
The deadlift is one of the most effective exercises for building overall strength and muscle mass. A compound movement that targets multiple muscle groups in the body, the deadlift is an essential part of any strength training routine. However, when it comes to performing the deadlift, there are two primary variations to consider: conventional and sumo.
Each variation has its own set of benefits and drawbacks, which we will explore in this article.
Differences between conventional and sumo deadlift
The conventional deadlift is performed with a narrower stance and the hands placed outside the legs. This stance and hand placement result in a greater range of motion for the lifter, with the hips and knees bending at a greater angle. The sumo deadlift, on the other hand, is performed with a wider stance and the hands placed inside the legs. This stance and hand placement result in a lesser range of motion for the lifter, with the hips and knees bending at a lesser angle.
The differences in the starting position of the two deadlift variations affect the trajectory of the lift. In the conventional deadlift, the barbell travels in a more vertical path up the legs, while in the sumo deadlift, the barbell travels less distance for lockout. Theoretically, the shorter distance in sumo would allow one to lift more weights than conventional.
Which muscle groups are trained in conventional versus sumo deadlifts
Both the conventional and sumo deadlift target the posterior chain muscles, but they do so in different ways. The conventional deadlift emphasizes the lower back, glutes, and hamstrings, while the sumo deadlift emphasizes the quads and adductors.
In the conventional deadlift, the lifter relies more on the lower back muscles to lift the weight due to the more upright torso position. This places greater stress on the erector spinae muscles, which run the length of the spine and are responsible for extending the spine. The glutes and hamstrings also play a significant role in the lift, as they are responsible for extending the hips and bringing the body to an upright position.
In the sumo deadlift, the wider stance allows for greater engagement of the quads, while the placement of the hands inside the legs places greater stress on the adductors, which are responsible for bringing the legs toward the midline of the body.
How to do a conventional deadlift:
Both the conventional and sumo deadlift are very technical movements so you should always seek out professional guidance for proper form to reduce the risk of injury.
To perform a conventional deadlift, follow these steps:
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Place your hands on the barbell just outside your legs, with an overhand grip.
- Bend your knees and hips to lower your body into a squatting position, keeping your back straight and your chest up.
- Tighten your core and lift the bar by driving through your heels and pushing your hips forward.
- As you lift the bar, keep it close to your body and maintain a straight back.
- Once you have lifted the bar to a standing position, pause for a moment, then slowly lower it back down to the floor.
How to do a sumo deadlift:
To perform a sumo deadlift, follow these steps:
- Stand with your feet wider than shoulder-width apart, with your toes pointed outward.
- Place your hands on the barbell inside your legs, with an overhand grip.
- Bend your knees and hips to lower your body into a squatting position, keeping your back straight and your chest up.
- Tighten your core and lift the bar by driving through your heels and pushing your hips forward.
- As you lift the bar, keep it close to your body and maintain a straight back.
- Once you have lifted the bar to a standing position, pause for a moment, then slowly lower it back down to the floor.
Which one is right for you?
The answer to which deadlift variation is better for you depends on several factors, including your body mechanics, training goals, and personal preferences.
Body mechanics play a crucial role in determining which deadlift variation is best for you. For instance, individuals with long arms and legs may find the conventional deadlift more natural due to their longer range of motion. Conversely, individuals with shorter limbs may find the sumo deadlift more comfortable as it allows them to stay in a more upright position, reducing the stress on their lower back.
Training goals also play a significant role in determining which deadlift variation is best for you. If you want to emphasize building strength in your posterior chain muscles, the conventional deadlift may be the best choice. However, if you want to target your quads and adductors, the sumo deadlift may be the better option.
Lastly, personal preference should also be taken into account when selecting a deadlift variation. Some individuals may find the conventional deadlift to be more natural and comfortable, while others may prefer the sumo deadlift due to the reduced stress on the lower back.
Conclusion
Both the conventional and sumo deadlift are effective exercises for building overall strength and muscle mass. The primary differences between the two variations are the stance and hand placement, which affect the trajectory of the lift and the muscles targeted. The conventional deadlift emphasizes the lower back, glutes, and hamstrings, while the sumo deadlift targets the quads and adductors. The best deadlift variation for you will depend on your body mechanics, training goals, and personal preferences. It's essential to experiment with both variations to determine which one works best for you.