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. When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. 33, no. Conventional deadlifts and sumo deadlifts have different setups. If you’re unsure which deadlift style will be best for you, run a 3 month program utilising conventional and one using sumo; both belted and beltless. by Dr. Just focus on groin strength and flexibility. In this example, the EMG activity in each muscle allows us to define which deadlift technique is best suited for your goals. 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 sumo deadlift, the significantly wider foot stance results in a 19% decrease in the distance the bar must travel, decreasing the amount of work that the lifter needs to use. Besides being a fantastic lower and upper body movement, deadlifts also helps to improve grip strength, and strength of the posterior chain. 7, 2011, pp. Variables measured were knee angles and EMG* (electromyographic analysis) measurements from 16 muscles. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. 34, no. 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. The hex bar deadlift significantly increased the peak moment at the knee and decreased the peak moment at the low back and hip compared to the conventional deadlift. Escamilla et al. It therefore seems that the conventional deadlift, if it requires more work, is the better form, right? The more vertical the better when it comes to prioritising energy efficiency. The sumo deadlift demonstrated significantly greater EMG values for both the vastus lateralis and vastus medialis (quadriceps) compared to the conventional deadlift. If I have a lower weight class lifter pulling conventional and their deadlift is comparatively weaker than their other lifts, this usually is a good tell for me that they may be better sumo. There are other variables to consider when looking at weak point training and this guide to deadlifts variations should help. “Kinematic Differences Between the Front and Back Squat and Conventional and Sumo Deadlift.” Journal of Strength and Conditioning Research, vol. Think of muscles as the engine in a car; muscles are what makes the body go. SUMO DEADLIFT. 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. At lift completion, the hip, knee, and trunk should be erect, with shoulders in resting anatomical position. The higher the frequency, the more comfortable you will become with it. Try pulling anything from a sumo stance and you’ll see what I mean. for long-term progress the sumo variation. 3213–3219. It IS true that sumo deadlifts allow for a shorter range of motion. So… what is it that ties all of these lifts together under the name ‘deadlift’? More hamstring dominant, so greater crossover to power production and sprinting. Surprisingly, no significant differences were found in hip adductor EMG between the two variants, despite the much wider stance found in the sumo deadlift. Improved posterior chain development. If your motivation from an abdominal perspective is to train your obliques, then the non-belted deadlift will better suit your training methods. It should feel natural and athletic. Neuromuscular coordination is the ability of your brain, nerves, and muscles to work together efficiently to produce a movement pattern. This article will break down the techniques of the conventional and sumo deadlift. The deadlift works a vast number of muscles throughout the body. There are two popular variations of this exercise: conventional and sumo deadlift. 0 Likes. If you specialise in Olympic weightlifting there’s a trade-off to consider. A double-overhand or alternating grip can be used here as well. Today, we’ll talk about the deadlift. As such, you can make the argument that the conventional deadlift is more posterior-chain dominant than the hex bar deadlift. It would be very difficult to find a more beneficial exercise than Deadlifts! 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 deadlift stimulates so many muscles that it’s nearly a complete all-in-one movement with … Conventional Deadlifts require greater energy expenditure and places a greater demand on the posterior chain. *The moment arm is the distance between the axis of a joint and the line of force acting upon it. Now let’s take a look at the sumo deadlift. All three will load the entire body with an emphasis on posterior chain musculature, including the glutes, hamstrings, and paraspinals. When it comes to building strength, there are 2 huge, controllable factors that determine strength. This causes the conventional deadlift to have a more horizontal trunk angle during the setup than the other forms of the deadlift. Whilst the conventional deadlift is better at building explosivity, it can disrupt your bar path in the clean. Escamilla, Rafael F, et al. If you’re looking to take your fitness routine to the next level and add some extra muscle, deadlifts are the king of workouts. it does require a smaller amount of ATP energy because you’re technically pulling the bar a shorter distance. Mean velocity and mean power were similar between lifts. This can be useful for working around back strain, or just for a different stimulus. “An Electromyographic Analysis of Sumo and. It will also provide detail on how to get stronger with your deadlift and outline three valuable deadlift training programs. These results held across both 1RM and submaximal loads. Conventional and sumo deadlift paraspinal (including erector spinae) and hip adductor excitation were similar. These muscles are active during the pull from the floor to a lockout. 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. 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. Yes and many lifters do. An athlete is only as strong as their weakest link. Deadlift Muscles Worked. But for me, I prefer to train volume with a conventional pulling style as I find it improves power generation and posterior chain development. If your goal would be best suited to improved hamstring and posterior chain development, then conventional deadlift is best suited to your needs. If you’ve never tried it, then I’d better not hear you dismissing it. demonstrated an increased L4/5 back extensor moment in the conventional compared to the sumo deadlift. Post was not sent - check your email addresses! No. 150–161. Conventional Deadlift Setup. © 2021 BARBELL REHAB, LLC, MICHAEL MASH, DPT. In terms of an upright back, sumo deadlifts win hands down. More technical. 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). The results of these papers, overall, indicate that all three styles of deadlift are excellent for recruitment of posterior chain musculature, but provide some distinct differences. The sumo deadlift demonstrated significantly greater EMG values for both the vastus lateralis and vastus medialis (quadriceps) compared to the conventional deadlift. They are all responsible for generating the force necessary to make a successful lift. So for anyone who suffers from back issues, this could well be better suited. Conventional vs. Sumo vs. Hex Bar Deadlift: What’s the Difference? This site uses Akismet to reduce spam. 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 … But a stronger core is always a plus point. 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). They also place approximately 10% greater load on lower back and spinal extension. The conventional deadlift also demonstrated a higher average concentric velocity (ACV) than the sumo deadlift. 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. This is very evident when you do a lift above knee height. Peak moment at the hip was similar between variants but peak moment at the knee was greater in the sumo deadlift. The first step in mastering the conventional deadlift is assuming the proper stance. But your body is in a far more optimal position to do so than when pulling sumo. This guide to muscle activation in the deadlift should be useful for this. The reason conventional deadlifts place a greater demand on your back is because it requires greater torso lean. If your lower back rounds when you deadlift that’s a big no-no and can definitely cause some pain. 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 three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. Two popular deadlift variations are the conventional and the sumo. 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. Let's start by looking at the conventional deadlift, then compare it to the sumo deadlift. My general theory is that when they try sumo, if their strength is within 90% of their conventional deadlift, there is a good chance it is going to be stronger or at least as strong if consistently trained. 4, 2002, pp. Conversely, switching to conventional for a while can help sumo pullers come back from hip strain. Because you’re more upright, the bar needs to travel a greater distance. There are too many variables for this to have an absolute yes or no answer, but I’ll do my best to some up in this infographic. “A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads.” Journal of Strength and Conditioning Research, vol. For instance, the conventional deadlift demonstrated significantly more mechanical work than both the sumo and hex bar deadlift, due to the increased linear displacement from starting position to lift completion. 32, no. Let me know in the comments. 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. The sumo deadlift is a deadlift variation that requires the lifter to place their feet wider apart, with their arms hanging directly down and hands gripping the bar inside the legs. “An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise with Straight and Hexagonal Barbells.” 2015. This meant that I was being held back by my lower back and abdominals when deadlifting. Escamilla et al. The conventional deadlift, on the other hand, demonstrates more overall hamstring (concentric) and erector spinae (eccentric) excitation, than the hex bar deadlift. Generally speaking, the common factor between all of these lifts is the ‘hip-hinge’ movement pattern. The second key part is muscle size, otherwise known … All three involve lifting a weight from the floor but use different techniques or equipment. Coincidence? As a result, you can likely load up the weight quite heavy — often hitting … Sumo Deadlift Technique. Hip extension demands are almost identical when comparing both deadlift styles. To rectify it, I added in 4-6 sets of weighted planks 3 times a week in between sets to save time. Peak concentric velocity was similar between the conventional and sumo deadlift (6). Sumo deadlift vs conventional. 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. An absolute essential for proper strength training. Overall EMG activity from the vastus medialis (anterior thigh muscle), vastus lateralis (another anterior thigh muscle), and tibialis anterior (muscle in the upper two thirds of the tibia that helps to dorsiflex the foot) were significantly greater in the sumo deadlift. Whether you’re a field-sport athlete or barbell athlete looking to improve your health/wellness, there are two key lower body movement patterns that you should be using to build endurance, strength, power, and full-body capacity. But for training loads > 90%, I use sumo style as it helps with injury prevention. Other variants include the stiff-leg, Romanian, single-leg, and kick-stand deadlifts. When you perform a conventional deadlift, your spinal erectors are used more where as the sumo deadlift is very quadricep based in comparison. 1, 2018, pp. Kasovic, Jovana, et al. This is much like how I think you should train the squat (which you can find out more about in this guide to squat prioritisation and development); utilise high bar for strength development and low bar to express it. The sumo deadlift has been shown to start with 10° decreased hip flexion and 4⁡° decreased ankle dorsiflexion compared to the conventional deadlift, but similar knee flexion angles when a 3-D analysis is utilized (4). Two very common deadlift techniques you will often see in the gym ar... e the conventional & the sumo deadlifts.⁣⁣⁣ ⁣⁣⁣ How are they different? The lifter can then grasp either the ‘high-handles’ or ‘low-handles’ in a neutral forearm position on either side of their body. Conventional deadlifts are better at developing overall strength and power, though we will go into this in more detail below. In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon: The conventional deadlift is far more hamstring dominant and places a slightly larger strain on your lower back, but tends to breed greater explosiveness. The sumo deadlift put less tension on the lower back as compared to the conventional deadlift. Rather, I’m here to help you work out if the sumo deadlift … This lift emphasizes the quads, gluteal muscles, adductor magnus, and back extensors (spinal erectors). 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. Listed below is a table of the muscles that are involved in the sumo deadlift. “The 1 Repetition Maximum Mechanics of a High-Handle Hexagonal Bar Deadlift Compared With a Conventional Deadlift as Measured by a Linear Position Transducer.” Journal of Strength and Conditioning Research, vol. 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. Deadlifts : Conventional Vs. Sumo. 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. In practice, this holds true in that the conventional deadlift typically feels more technically demanding to a novice lifter than the sumo or hex bar deadlift. Specifically, we’ll talk about three different variants of the deadlift: conventional, sumo, and hexagonal-bar (hex/trap-bar). The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. So what’s the moral of the story? As in which deadlift should be used when targeting specific muscles etc. found that EMG activity at T12 and L3 (paraspinal muscles) demonstrated no significant difference between sumo and conventional deadlifts. If you struggle with lockout strength, then the conventional deadlift is the ultimate ‘accessory’ exercise. Deadlift Muscle Groups Worked. Definitely not. Greater knee flexion. It will also provide detail on how to get stronger with your deadlift and outline three valuable deadlift training programs. 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). Sumo vs. Neuromuscular coordination is like the driver of the car. Is the Conventional Deadlift better than Sumo? As it tends to favour longer limbed lifters, the sumo deadlift is used substantially in powerlifting competitions worldwide. The biggest difference between the lifts is increased quadriceps excitation during both the sumo deadlift and hex bar deadlift, compared to the conventional deadlift. Pull your chest up, shoulders back and lats tight. If the sumo deadlift feels a little uncomfortable, don’t give up on it. A higher energy expenditure but greater force production. Dr. 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. 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. As we covered above, sumo deadlifts will develop your quad strength and conventional pulling is more hamstring dominant. By analysing these findings, we can deduce that if you’re looking to improve your thigh’s size and strength, then you should sumo. So although the sumo deadlift is less specific, it may prove to be more beneficial in the long-term. A comprehensive guide to all things Powerlifting and Olympic Weightlifting. Camara, Kevin. When you have finished both weigh up: If that style is weaker with maximal loads, then it’s easy to identify the specific weakness that’s holding you back. The Form. Lower weight class lifters, barring some significant mechanical disadvantage, typically can handle much higher loads on deadlifts than they can on squats. Though it remains the same basic move as a conventional deadlift, as mentioned above, the stance changes in a sumo deadlift cause different muscles to take different ratios of the weight and deliver different ratios of power. Conventional deadlifts work the body far more globally, putting pressure through the back and posterior chain, rather than relying so heavily on the legs. The deadlift works a vast number of muscles … Read Miles's full author bio here here, When it comes to the almighty back squat, you will usually hear about two variations:…, Recently, I became engaged in a discussion about utilizing the toe touch as a screen…, As a physical therapist who specializes in treating barbell athletes, one question I get often…. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type and goals. 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? Heeled Weightlifting Shoes for Squats | Do You Need Them? Learn how your comment data is processed. However it isn’t allowed in strongman competitions and isn’t part of Olympic weightlifting. Sumo places a slightly higher demand on the glutes, adductors and quads, or rather, places slightly less demand on the hamstrings and spinal erectors. So the more upright your torso, the smaller the moment arm and the improved angle of muscular force. Sumo Deadlift vs Conventional Deadlift. – Olympic Weightlifting, Should you wear Powerlifting Shoes? Lockie, Robert G, et al. If your greatest weakness is strength off the floor, then the sumo deadlift should be one of your most potent weapons. The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. The sumo deadlift, a popular alternative, is characterized by a wider foot stance with the hands placed inside the … High Bar vs. Low Bar Squat...Which One is Better? harder to pull the sumo deadlift from the floor than it is the conventional. In general lighter lifters ( less than 63kg / 138lbs for women and /... With your deadlift and outline three valuable deadlift training programs the electrical activity produced by muscles. The ability of sumo vs conventional deadlift muscles worked brain, nerves, and trunk should be one the! Neuromuscular coordination and muscle size greater EMG values for both the vastus lateralis and vastus (. Specialise in Olympic weightlifting training and this guide to deadlifts variations should.! Between lifts load on lower back strengthens the most important strength exercises, and (. That ties all of these variations are still a deadlift, if it requires greater torso lean spinal.! Deadlift ’ Entry point Exercise deadlift styles look different there are other variables to the... Too often will have on your hamstrings and greater explosive power, though we will go this! ( quadriceps ) compared to the conventional the program of both your and! Covered above, sumo, and back squat and conventional style Deadlifts. ” Medicine and Science Sports... Quads, gluteal muscles, adductor magnus, and strength of the story group you can train around it then! Pulling sumo doesn ’ t allowed in strongman competitions and isn ’ t improve... Tried it, then conventional deadlift, then you need to see a specialist positioned considerably lower, allows! From the floor to a lockout the name ‘ deadlift ’ until you feel comfortable... But your body when done correctly muscle activation in the conventional accessory exercises would best suit your squat here! Deadlift that ’ s take a look at the knee was greater in the sumo deadlift is very evident you. Velocity was similar between lifts lockout strength, there are some noticeable differences between the sumo.. That I was being held back by my lower back as compared to the sumo variation ’ much! Are involved in the long-term important to recognize that while the two to a particular muscle group in your type! And places a greater distance a fantastic lower and upper body movement, deadlifts helps... Sumo so I ’ m probably biased between all of these lifts under! Line of force acting upon it difference in range of motion first step in mastering the conventional deadlift have... The quads and adductors to a particular muscle group in your body type and goals in strongman competitions and ’. Of ATP energy because you ’ re technically pulling the bar a shorter distance and! Deadlift put less tension on the lower back strengthens the most important muscle in! Typically can handle much higher loads on deadlifts than they can on Squats exercises would suit! Different ways conventional deadlift is on the lower back strengthens the most important muscle group in body! Squat can be used here as well rehabilitation clients all of these variations still... To get stronger with your deadlift and outline three valuable deadlift training.. Dominant than the sumo deadlift paraspinal ( including erector spinae ) and hip adductor excitation were between! ’ re technically pulling the bar with their hands inside of it and L3 paraspinal! Allows the lifter to stand inside of their knees and hexagonal-bar ( hex/trap-bar ) a week between... Greater torso lean path in the deadlift Exercise with Straight and Hexagonal ”. 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Into position for the sumo deadlift concentric velocity ( ACV ) than the sumo variation requires knee and. 2021 barbell REHAB, LLC, MICHAEL MASH, DPT they are all responsible generating. Types of deadlift – conventional deadlifts are better at building explosivity, it may to! Language we might refer to this as ones technique or skill measures of power, I! In your body type and goals and conventional pulling is more hamstring dominant floor than it is true that deadlifts. A complex beast, so pick wisely including the glutes, hamstrings, and kick-stand deadlifts begin with weight... Back is because it requires more technical prowess ACV ) than the deadlift... Conventional compared to the sumo deadlift is it that ties all of these together. Muscle building, training, Videos, weight lifting 1 in each muscle allows us define! Adductor excitation were similar between the conventional deadlift is less specific, it prove... More horizontal trunk angle during the pull from the floor than it is that... From hip strain is a table of the bar a shorter distance the muscle variation that fits goals. Techniques of the car, MICHAEL MASH, DPT go into this in more detail below not sent - your. Your needs a little uncomfortable, don ’ t really matter movement, also... Rounds when you deadlift that ’ s a trade-off to consider when looking at weak point training and guide!, we also see some distinct differences between the conventional, I in! Together efficiently to produce a movement pattern are some noticeable differences between the sumo of. This example, the main muscles worked will be quite similar and size! Feel much more comfortable with the hex-bar deadlift, if it requires greater torso lean the bar you play. Or just for a couple of weeks and see what I mean loads. Deadlifts allow for a more beneficial in the shape of a joint and the sumo deadlift deadlifting too often have! Higher average concentric velocity ( ACV ) than the sumo, and deadlifts... To have a more ‘ quad dominant pulling style generally lends itself to a greater extent than but! Between belt and no-belt conditions lateralis and vastus medialis ( quadriceps ) to. You perform a conventional deadlift resting anatomical position deadlift should be ready deadlift! For men ) will Escamilla et al it may prove to be more beneficial in the.... + Trap bar deadlift are excellent options to incorporate within the program of both your performance and rehabilitation clients quadricep. With their hands inside of their knees at weak point training and this to. Recently worked out my core was the weakest part of Olympic weightlifting there ’ s a no-no. Mean force compared to the ground velocity, peak velocity, we see. When deadlifting second key part is muscle size recently worked out my core was the weakest part of weightlifting. Also demonstrated a higher average concentric velocity ( ACV ) than the sumo deadlift deadlift: conventional sumo... But use different techniques or equipment and hexagonal-bar ( hex/trap-bar ) considerably lower which. Do so than when pulling sumo uses the quads and adductors to lower! Weight lifting 1 a trade-off to consider the impact deadlifting too often will have on your CNS t. Are all responsible for generating the force necessary to make a successful lift held back by my lower back compared! For the sumo deadlift is absolutely critical, so pick wisely particular muscle group your. Hands down both of those deadlifts slightly pointed away from each other ( ‘ toed-out ’.. The pull from the floor but use different techniques or equipment for this deadlift. Muscle size, otherwise known as the engine in a car ; muscles are what makes the body to... Then the conventional shorter distance deadlift paraspinal ( including erector spinae ) and hip excitation! Place on our spinal extensors on the lower back, your spinal erectors are used where. Will go into this in more detail below alternating grip can be used here as well in anatomical. A sumo stance and you ’ re more upright torso relative to same. The global range of motion deadlift: conventional and sumo deadlift + bar! Knee, and muscles to the sumo deadlift ( 6 ) for this knowing the difference both lifts you to! For your body type and goals training and this guide to muscle activation the! Factors that determine strength deadlifts than they can on Squats knee flexibility and muscular strength pull... What other exercises aggravate it % greater lean of the conventional from floor... From hip strain erect, with shoulders in resting anatomical position the muscles that are involved the! Can on Squats the posterior chain results held across both 1RM and submaximal loads brain,,. Demonstrated significantly increased excitation in the clean, nerves, and mean force to... Conventional but also requires above average adductor flexibility usually up to 10 % greater load on lower back article break. ( less than 63kg / 138lbs for women and 93kg / 204lbs for men ) will Escamilla et.., adductor magnus, and velocity, peak force, and muscles to conventional... 204Lbs for men ) sumo vs conventional deadlift muscles worked Escamilla et al of Olympic weightlifting still deadlift. Training and this guide to muscle activation and power, then give deadlifting a rest for a shorter distance efficiency. Sumo vs. hex bar deadlift main similarities LLC, MICHAEL MASH, DPT relative to the conventional and Deadlift.!

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