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Conventional vs. Sumo Deadlift
Posted on 8/1/19 at 9:46 pm
Posted on 8/1/19 at 9:46 pm
Besides the obvious, what are the differences in the two, and when would the respective forms be appropriate? I ask this because I see more and more people doing sumo deadlifts, including powerlifters and athletes.
3
Posted on 8/1/19 at 10:04 pm to DeafJam73
Sumo demands more hip mobility. It lets you keep a more vertical back angle, so it's less about back and more about leg strength and technique.
Conventional requires about as much leg strength, more back strength, and much less technique. Also, your mobility is never and issue with conventional.
Trying both is a decent option. Just know technique is a lot harder to master with sumo.
Personally, I can't pull sumo unless it's off blocks. I just can't get the hip mobility to generate power off the floor. Unless you're comfortable in the bottom position, you'll get all effed up. At least that is my experience.
Conventional requires about as much leg strength, more back strength, and much less technique. Also, your mobility is never and issue with conventional.
Trying both is a decent option. Just know technique is a lot harder to master with sumo.
Personally, I can't pull sumo unless it's off blocks. I just can't get the hip mobility to generate power off the floor. Unless you're comfortable in the bottom position, you'll get all effed up. At least that is my experience.
Posted on 8/1/19 at 10:54 pm to DeafJam73
For someone like you, me, and rep it's simply just another variant imo. Rep explained about the hip mobility. But to me it's like trap bar deads, another variant.
Posted on 8/2/19 at 7:31 am to DeafJam73
I have short arms so I’ve wondered if it compensates for that. I don’t do them often, but I’ll add them in when I want a little more leg focus because it seems to activate the gluten more.
Posted on 8/2/19 at 9:07 am to lsu777
quote:
But to me it's like trap bar deads, another variant.
Trap bar is easiest to get form down on. Sumo is the hardest.
I don't know why an athletic trainer would use sumo deads. If you want the main skill focus to be sport specific, sumo needs so much skill development it takes away from specificity.
By and large, sumo tends to be beneficial for small to midsize guys. Bigger, taller guys tend towards conventional.
There's no real reason not to give it a gp and see if it clicks, though. Some people get sumo to conventional synergistic benefits.
Posted on 8/2/19 at 9:22 am to Dixie Normus
quote:Me too, and Sumo is much easier for me. For some reason, it's discouraged at our gym.
I have short arms so I’ve wondered if it compensates for that.
Posted on 8/2/19 at 9:25 am to Rep520
quote:
Sumo is the hardest.
Really? Conventional always seemed like the hardest in regards to form.
Posted on 8/2/19 at 11:48 am to AlxTgr
quote:
Sumo is much easier for me
Same here. I can pull more weight on Sumos than I can on conventionals. It's probably a weakness in my spinal erectors coupled with my propensity towards quad-dominant exercises which helps make sumos easier for me. Mobility may also be a factor, as was mentioned. I do sumo squats often, so maybe I'm just used to that, as well.
I'm one of those guys who does variants on different days. I typically do conventional or hex bar deads on pull day and RDLs or sumos on leg day.
Posted on 8/2/19 at 11:56 am to KoozieKing
quote:
Really? Conventional always seemed like the hardest in regards to form.
I'd argue yes. Core bracing is basically constant across deads.
Conventional really is just a hip hinge pattern from there combined with keeping the support muscles tight.
Sumo, you have two distinct phases to time. You have the initial knee travel to lock the knees. Then, as the knees lock, you have to initiate hip/glute thrust to complete lockout.
In conventional, the knees and hips are moving simultaneously. Sumo has a lot more timing involved. Also, just hitting the proper start position is harder in sumo. I legit can't get there unless I'm stretched to the max and can barely move.
Posted on 8/2/19 at 12:21 pm to Rep520
Close but the conventional is the same movement just in different angles. They both require legs until you can start the hip thrust.
The sumo allows for a shorter ROM but you don't have the power a conventional does. You will need more hip mobility in the sumo but not much more. Conventional IMO is the harder of the two to get the most out of it as losing tightness instantly looses the lift. Sumo you can still kind of muscle it out because you are almost vertical.
The sumo allows for a shorter ROM but you don't have the power a conventional does. You will need more hip mobility in the sumo but not much more. Conventional IMO is the harder of the two to get the most out of it as losing tightness instantly looses the lift. Sumo you can still kind of muscle it out because you are almost vertical.
Posted on 8/2/19 at 12:53 pm to Hu_Flung_Pu
quote:
Close but the conventional is the same movement just in different angles. They both require legs until you can start the hip thrust.
I'd respectfully disagree. You need immediate glute activation in conventional to begin the process of getting the hips to the bar. The hip has a much greater distance to travel in conventional vs sumo.
If you wait to drive hips to bar, you'll wind up basically with a stiff leg dead conventionally. Sumo, you can and should wait to push forward so that the bar is clear of the knees. Conventionally, you have to fire the glutes just to get to the knees.
Posted on 8/2/19 at 1:09 pm to Rep520
Do you get tight, then drive with legs, then push hips through all while keeping tight? It's the same movement that's why it's called the deadlift. It's just a different style.
Posted on 8/2/19 at 1:13 pm to Rep520
You are describing a different style which I agree with but it's the same movement.
Posted on 8/2/19 at 1:38 pm to Hu_Flung_Pu
quote:
Do you get tight, then drive with legs, then push hips through all while keeping tight? It's the same movement that's why it's called the deadlift. It's just a different style.
Yes, it's just that the timing of hip/knee is more complicated in sumo, IMO.
A really good sumo stance relies on getting your hips as close to the bar as possible. The more effective you are at it, the bigger the differential between hip and knee travel, i.e., you knees have to go much further than your hips.
With conventional, there's much more of an even distance for hips and knees, so you start closing both as you break the floor.
That said, I believe certain people will much more naturally slip into a certain style. Some people click with sumo immediately. There definitely is a lot of individual variance.
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