… I like sumo because it actually hits my trouble spots more (the glutes and hip flexors) and consequently, my hips, back, and glutes usually feel good (even better than normal) the day after sumo. So I will just go ahead and recommend doing the thing you are comfortable with or both. Traditional vs. Sumo. I still do some sets conventional/snatch grip/stiff-legged for variety, but my heavy work is all sumo. I can pull more weight more comfortably sumo. Just so happens that the two are commonly related to height. Thats what I was thinking about doing in my workout. While both variations emphasize the back side, the traditional deadlift typically sends the lifter into a more bent over posture since the feet are closer together. Conventional uses a bit more calf. My back cannot keep straight on regular deadlifts, but is good on sumo. The sumo deadlift has a high specificity to powerlifting if and only if the lifter uses the sumo style deadlift during competition. Sumo is a more a technical lift … Never stretched and now I pay the pricefuck this, This is a nice hip mobility warm up routine. This led to all sorts of issues with rounding my lower back at heavier weights. I also have orangutan arms so my ROM is silly short (355lb sumo DL at 140lb BW). The angle on the left will … I'd say im average height (5'8) and ever since i switched over to sumo i've been able to pull alot more. Sumo deadlifts definitely tire out my quads more than conventional. Alternating every training cycle. I'm just a random dude on the internet, not the deadlift police, I'm just a random dude on the internet, not the deadlift police, That's definitely what a member of the deadlift police would say though. If you’re interested in learning more about the conventional vs sumo deadlift … From a … I guess I might just switch to sumo. Honestly, if you can just clean the bar and do front squats. The sumo deadlift is an effective ultimate lower body exercise and the benefits go much further than just building big legs and a strong back. Or is it for some other reason? Did sumo once, and felt so much tighter and easier on my lower back. For me, that's … While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. The sumo deadlift is cheating, this phrase is commonly thrown around in various powerlifting circles.The controversy often centers around the differences in range of motion between the sumo … However I'm 6'2 and conventional feels natural for me. It's not so much about height as it is about your proportions. I'm 5'10" and pull sumo. I do not see a problem with using Sumo and personally I would love to do the same. 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. I used to deadlift in a conventional stance, then made … Can anyone shed some light on both of those deadlifts. But my hips are bit too tight and I can't really open them up to maintain good form. This allows you to train the movement more often. Just comes down to force output (clean) vs raw power (deads). I recently switched after years and years of training conventional. Hip angles for optimal deadlift start position. By using our Services or clicking I agree, you agree to our use of cookies. More so due to back pain, but as I learned more it seemed my proportions just required my hips to start higher than I'd like, which seemed to put a lot of strain on my lower back and from previous lower back sports injuries it's taken its toll. Beyond the obvious "do whatever feels better and lets you move more weight," there are some notable differences. Obviously, I do mobility stuff too and I added in romanians to hit my hamstrings more. It’s important to recognize that while the two deadlift styles look different there are two main similarities. Standard Deadlift vs Sumo Deadlift. Doing sumo now gives the lower back a bit of a break, deadlifting is fun again, and I can comfortably pull much heavier weight. Ideally, do both. Which kind of confuses me because my squat is pretty bad and my back is un-proportionately stronger than my legs. Such as different muscle groups worked? The purpose of this study was to compare muscle activity between sumo and conventional style deadlifts, and between belt and no-belt conditions. I'm 5'7 and prefer sumo. So, let’s talk more about this deadlift variation many people are … Choosing between the two depends on your training … Press question mark to learn the rest of the keyboard shortcuts. I'm very much struggling with what I feel like "should" be the right form for me vs… Getting solid work at 75-85% (15-20 reps), and dropping right into a deadlift variation helped immensely! Methods: Six cameras collected 60-Hz video data and 960-Hz electromyographic data from 13 collegiate football players who performed sumo and conventional deadlifts … Perhaps I'll get more conventional work if my lower back ever "heals" or gets stronger, but for now sumo has been great. I personally prefer sumo because I am 6"5 but have been working in Standard one day and sumo another. /u/n-Suns is this why sumo deadlift is listed instead of standard deadlift when it's the secondary lift on squat days in your program? Sumo uses alot more legs while conventional is more back to me. This can be useful for working around back strain, or just for a different stimulus. Sumo has the less obvious benefit of letting you train a deadlift without fucking up your snatch pull or clean pull. Press question mark to learn the rest of the keyboard shortcuts, https://www.youtube.com/watch?v=Eba7mJgb2q0. If you feel comfortable with each style keep using both of them. Sumo is hard at the floor, easier to lock out. Hope that helps. The sumo deadlift uses an exaggerated wide stance. Way easier to keep my back straight at all times. The main difference between the sumo and the conventional deadlift is the position of the feet and hands… I'm 6'0 and I've never tried sumo but conventional feels fine for me. Both will require a degree of leg (quad) upper back … The main point to understand is that the angle of how your femur connects to your pelvis can differ drastically between individuals. It activates my quads more and reduces the ROM a bit. Sumo is allowed in powerlifting, so I mean you could mention that sport aswell... Only reason I don't do sumo is because even narrow sumo hurts my hips :'(, As long as you are doing it on the Smith machine then it doesn't matter which one you use. In the sumo deadlift, there are two primary actions occurring: hip extension and knee extension. From a non-sport perspective, being comfortable in a sumo stance will let you handle loads that are larger (volumetrically) than you in real life. You can always throw that in there. http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure, Check out this article, gives some good info. It IS true that sumo deadlifts allow for a shorter range of motion. All three involve lifting a weight from the floor but use different techniques or equipment. 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. Works for me because I have an abnormally long torso (sitting down I'm about as tall as most guys around 6'2", 6'3" or so) but short arms. I still do some conventional sets, and I do cleans regularly so I get some training from a conventional stance. It seems like shorter people do conventional and taller do sumo. I can pull more convetional, but it disagreed with my constantly tight hip flexors and glutes, which caused minor, but annoying back pain. Conventional has the obvious benefit of being useful in Strongman and CrossFit. This isn't necessarily true for every puller and every variation of the two stances, but it is a common trend. Conventional pullers looking to add more pulling volume may benefit from adding a sumo day, without putting themselves into a recovery deficit. if you do one or the other you wont see a … I'm 162cm (sorry im Aussie) so Im pretty short. 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. I'm 5'6 and I prefer sumo over conventional, it's all about body proportions, Most people already said something about Sumo being better for tall people (probably, I wouldn't know, I am 5'6). I'd recommend choosing the one that your body proportions favor. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. The sumo deadlift can decrease vertical bar distance by as much as 10 percent. Picking up an oversized furniture box is damn near impossible from a conventional stance, but trivial from a sumo 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% … A little more detail on the difference between the Sumo Squat and the Sumo Deadlift. The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. To understand how this works, let’s take a look at data from the 2016 IPF World Powerlifting Championships. Thanks. 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.. Is there any benefit to doing one over the other? I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. The sport definitely matters, but I'd argue most (sports) will opt for the clean over the deadlift. Other way around - most of current DL records are held by 6'0"+ lifters who pull standard way. As in which deadlift should be used when targeting specific muscles etc. For that reason, the sumo deadlift … Conventional vs. Sumo Deadlift % of 1RM Difference. Conventional has the obvious benefit of being useful in Strongman and CrossFit. This is perceived as being more technically demanding. By doing so the lifter is moved closer to the ground. Nothing helps speed a deadlift off the floor … Knowing the … So wheres the turning point? Conventional pullers looking to add more pulling volume may benefit from adding a sumo day, without putting themselves into a recovery deficit. “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. Anecdotally, sumo is easier to recover from and causes less systemic fatigue. I find the sumo to be easier on my back. Anecdotally it seems that more women prefer sumo. The strength curve is turned on its head. OUR NEW PROGRAM: https://kizentraining.com/p/squatspecializationToday we're talking about the sumo vs conventional deadlift. 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