You can absolutely train both the sumo and conventional deadlift in the same training block. Should I do both sumo and conventional deadlift? With that said, strengthening your lower back progressively over time is also a great idea within strength training, so the conventional deadlift may have benefits in that regard if programmed properly and performed with good technique. Most people also find it easier to maintain a flat back in a sumo deadlift. Sumo deadlifts are easier for your lower back because the torso angle and resultant sheer forces are reduced. Are sumo deadlifts safer than conventional? This means that when you’re setting up at the bottom position, you should feel tension throughout your hip musculature as well as in your legs. The sumo deadlift is both a hip hinge exercise and a knee hinge exercise. Is the sumo deadlift a hip hinge exercise? Sumo deadlifts place an additional emphasis on your glutes and quads, which can carry over to improvements both off the floor and at lockout in the conventional deadlift.Īs a coach, I like to use variations of lifts to improve the main lift, so if a lifter predominantly deadlifts with a regular stance, then earlier in their training blocks I will programme things like sumo deadlifts 20-50% of the time. As evidence for this, world record deadlifts across multiple weight classes have been set using both styles of deadlifts. Plus, most coaches suggest that it really just comes down to how you’re built and where your individual strengths lay. Whilst there is some truth to this, the sumo deadlift can also be more difficult as it often requires more practice, better timing and better inner thigh mobility. Some people argue that the sumo deadlift is easier as the bar travels a smaller range of motion, and that the conventional deadlift is harder because it’s more difficult to keep the back flat and more difficult to extend the hips. Is sumo deadlift easier than conventional? The best lift for you mainly comes down to which one feels more mechanically ‘natural’ for your build. Sumo deadlifts use a wider stance, and tend to use a bit more quads and glutes, whereas regular (conventional) deadlifts tend to use a bit more hamstrings and lower back. Neither lift is inherently better than the other. Frequently asked questions What is better sumo deadlifts vs regular? Trapezius and Back Muscles: Your traps and back muscles support the regular deadlift by locking in your position and providing stabilityįor a full guide on the muscles worked during deadlifts check out this guide.Quadriceps: Your quads will be somewhat active in a regular deadlift, mainly in the drive from the floor (although the degree to which this occurs will vary on body shape and set-up).Erector Spinae: Your spinal erectors will be working hard to bring your torso into an upright position, as well as to stabilise your back.Glutes: Your glutes will be moderately active in the regular deadlift, mainly after the bar has passed your knee.Hamstrings: Your hamstrings will be very active in a regular deadlift as one of the prime movers.Trapezius and Back Muscles: Your traps and back muscles support the sumo deadlift by locking in your position and providing stability Muscles worked during regular deadlift.Erector Spinae: Your spinal erectors are recruited to assist with bringing your torso upright, and to stabilise your back position.Quadriceps: Your quads are active in the sumo deadlift, especially in the drive from the floor.Hamstrings: Your hamstrings are also very active in the sumo deadlift.Glutes: Your glutes are very active in the sumo deadlift, being one of the prime movers.Joints worked and ranges of motion Joint Sumo Deadlift Regular Deadlift Hip Moderate to Large Moderate to Large Knee Moderate Small to Moderate Ankle Small Small Muscles worked during sumo deadlift They mainly differ on technical set-up and execution. Sumo deadlifts are performed with a wide foot stance and arms inside the legs, whereas conventional (regular) deadlifts are performed with a narrow or shoulder width stance and arms outside the legs.īoth deadlifts can be used for effective size and strength training, and both use similar muscle groups with different emphases. The deadlift is one of the best exercises for building muscle strength and size across your posterior chain (glutes, hamstrings, back) But what are the differences between sumo and conventional deadlifts, and which one is best for you? Let’s jump right into it.
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