I feel so much more comfortable on the sumo. By doing so the lifter is moved closer to the ground. If you’re interested in learning more about the conventional vs sumo deadlift … OUR NEW PROGRAM: https://kizentraining.com/p/squatspecializationToday we're talking about the sumo vs conventional deadlift. Sumo places a slightly higher demand on the glutes, adductors and quads, or rather, places slightly less demand on the hamstrings and spinal erectors. Given that you're a beginner and failing at lockout on sumo which should be easier you are either starting in a bad position to begin with or are losing position through the lift. Escamilla found (or at least validated – it’s pretty obvious to anyone who’s minimally observant) that a sumo deadlift has a ~20-25% shorter range of motion than a conventional deadlift. 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. It activates my quads more and reduces the ROM a bit. For me, that's … It IS true that sumo deadlifts allow for a shorter range of motion. If you have long arms, conventional is good for you, if you have a long torso, sumo. if you do one or the other you wont see a … “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. Doing sumo now gives the lower back a bit of a break, deadlifting is fun again, and I can comfortably pull much heavier weight. I've noticed that deadlifting in a sumo stance is less taxing on my body than doing a conventional. I'm 6'0 and I've never tried sumo but conventional feels fine for me. It's not so much about height as it is about your proportions. The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. I also have orangutan arms so my ROM is silly short (355lb sumo DL at 140lb BW). I do think everyone should try both and just see what feels more natural. Alternating every training cycle. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). Have been pulling conventional for a year plus. I personally prefer sumo because I am 6"5 but have been working in Standard one day and sumo another. … Whichever feels right and fits your body type. Sumo has the less obvious benefit of letting you train a deadlift without fucking up your snatch pull or clean pull. Beyond the obvious "do whatever feels better and lets you move more weight," there are some notable differences. Conventional has the obvious benefit of being useful in Strongman and CrossFit. So wheres the turning point? I can pull more weight more comfortably sumo. Another … The strength curve is turned on its head. Conventional pullers looking to add more pulling volume may benefit from adding a sumo day, without putting themselves into a recovery deficit. My advice to anyone is do both, since they train different parts of the body, and its great to keep the body guessing. As a deadlift exercise, the sumo deadlift requires a significant amount of hip extension. While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. So, let’s talk more about this deadlift variation many people are … … 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. The sumo deadlift has a high specificity to powerlifting if and only if the lifter uses the sumo style deadlift during competition. I'd recommend choosing the one that your body proportions favor. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. Did sumo once, and felt so much tighter and easier on my lower back. Other way around - most of current DL records are held by 6'0"+ lifters who pull standard way. 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. The sport definitely matters, but I'd argue most (sports) will opt for the clean over the deadlift. Such as different muscle groups worked? However I'm 6'2 and conventional feels natural for me. Way easier to keep my back straight at all times. It may also feel easier for some lifters. Methods: Six cameras collected 60-Hz video data and 960-Hz electromyographic data from 13 collegiate football players who performed sumo and conventional deadlifts … Anecdotally, sumo is easier to recover from and causes less systemic fatigue. Just so happens that the two are commonly related to height. Knowing the … This makes it extremely hard for me to get a good grip on the bar in the conventional DL stance without dropping my hips down so low that I'm practically in the stance of an ass-to-grass squat. I can pull more convetional, but it disagreed with my constantly tight hip flexors and glutes, which caused minor, but annoying back pain. It's in finnish but you get the idea by just watching it. Just comes down to force output (clean) vs raw power (deads). All three involve lifting a weight from the floor but use different techniques or equipment. EDIT: do whatever feels more natural. You can always throw that in there. Standard Deadlift vs Sumo Deadlift. Getting solid work at 75-85% (15-20 reps), and dropping right into a deadlift variation helped immensely! Hip angles for optimal deadlift start position. Conventional has the obvious benefit of being useful in Strongman and CrossFit. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift… 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. If you've ever watched a powerlifting competition, you may also wonder why some guys use a conventional deadlift style and others use the sumo-style deadlift… Traditional vs. Sumo. To understand how this works, let’s take a look at data from the 2016 IPF World Powerlifting Championships. Press question mark to learn the rest of the keyboard shortcuts. The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. 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 … I've clearly spent way too much time justifying my stance choice to conventional zealots before. https://www.youtube.com/watch?v=Eba7mJgb2q0. In general lighter lifters (less than 63kg / 138lbs for women and 93kg / 204lbs for men) will deadlift in a sumo stance, and heavier lifters will deadlift in a conventional stance. Sumo uses a bit more quad. Perhaps I'll get more conventional work if my lower back ever "heals" or gets stronger, but for now sumo has been great. 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. I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. 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