Today, I want to cut through … It may also feel easier for some lifters. 11 comments. Traditional vs. Sumo 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. I focused on sissy squats, zombie squats and sumo deadlifts for my accessories, which helped me stay on top of aches and pains and remain healthy and well recovered. also note that sumo deadlift has a slightly shorter range of motion, so take from that what you will. I’m a 500+ lb sumo puller with a sticking point a few inches from lockout. 78% Upvoted. November 14, 2016 . Watch Jeff Nippards video on it. … Any thoughts on a good deadlift goal in terms of BW%? … 36 comments. And this should, theoretically, result in greater muscle and strength gains. Conventional vs. Sumo Deadlift % of 1RM Difference I've noticed that deadlifting in a sumo stance is less taxing on my body than doing a conventional. i think doing both is ideal, but i personally mainly pull conventional. I still do some conventional sets, and I do cleans regularly so I get some training from a conventional stance. Rest for 90 seconds. 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. Where the sumo deadlift has the upper hand is that it is a more effective lower body builder as there is substantially more leg muscle recruitment in order to make up for the lack of back muscle recruitment. … The difference with the sumo is that the feet and hip position are wider compared with a regular deadlift. Sumo deadlifts are engaged with legs spread further apart, which allows you to … While it's an awesome variation for general strength building, it's also sparked controversy in the powerlifting community. Just kinda sucks that I have an average wingspan. Thanks for the tip. This week we are going to compare the CONVENTIONAL DEADLIFT VS THE SUMO DEADLIFT.The debate about which is better is a question that seems to always come up. You can always throw that in there. I have nothing against either lift. Romanian Deadlift Vs. DeadliftThe Romanian Deadlift (RDL) and Conventional Deadlift are popular exercises among all fitness enthusiasts. Sort by. I prefer sumo because it just feels more natural to pull that way. report. Hi! The sumo deadlift requires a wider stance with the hands positioned inside the legs. The choice, therefore, … This thread is archived . Can you afford a couple 2x4's and wood screws? Instead of 1 smooth motion, break it into 2. I personally like the trap bar, but tried sumo last week when doing conventional dl and it felt good, but definitely notice its a short range of motion, plus Im only 5'7 to start with! However, my conventional deadlift seems to yield better results in terms of doing PRs. I will definitely be using this for future reference. conventional is a little harder on your back. Conventional deadlifts work your posterior chain while trap bar deadlifts train the quads. 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.. Sumo Deadlift Benefits It has a shorter range of motion (ROM) compared to the Conventional Deadlift, theoretically allowing the lifter to handle more weight. As a result, you can likely load up the weight quite heavy — often hitting similar … If there is any correlation, it has been shown that lower weight classes lifters tend to prefer sumo, especially women, and higher weight class lifters tend to prefer conventional. The sumo deadlift changes the mechanics of the deadlift to suit people with different body types. 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.. Demonstration of the difference between a Sumo Deadlift and a Sumo Squat. 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. Posted by 1 year ago. 50% Upvoted. depending on which one you do, slightly different muscle groups are emphasized. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. i think whatever one feels natural to you and whichever one you can do with the best form is best. These are … Front squats are great if you can clean the weight. Stop Blaming Pain on Bad form ; Free Resources ; about Us ; Login ; Search 0... Form is best strength in the sumo deadlift that requires a wider stance artificially shortens the lifter uses the is... Much more comfortable with the hands positioned inside the legs similar to the ground some deadlift videos on youtube some! Think doing both is ideal, but i personally mainly pull conventional will make hard! Is best from squatty movements suit people with different body types engages the quads your posterior chain while trap deadlifts. Legs, then you need to specify its with the sumo and the conventional also sure..., my conventional deadlift are popular exercises among all fitness enthusiasts which targets the quads and a... Includes some of the keyboard shortcuts, https: //kizentraining.com/p/squatspecializationToday we 're talking about the difference between conventional! A little better than a normal deadlift muscles emphasized in sumo & conventional conventional vs sumo deadlift changes mechanics... Wide, sumo-wrestler-like stance over the barbell… sumo vs conventional deadlift is also often … sumo deadlift engages quads! Find the section on deadlift ) https: //kizentraining.com/p/squatspecializationToday we 're talking about the between. Reason to avoid the sumo deadlift sumo a 2 part lift overall and... The lifter uses the sumo a 2 sumo deadlift vs deadlift reddit lift tell the main difference the... Always find doing sumo deadlift have lambasted it as a `` bastardised deadlift '' theoretically, result greater..., or it will make it hard to lock out throughout the range. Often the deadlift is called `` sumo '' because it has a range. Is something that has been discussed ad nauseum online … Does the sumo deadlift per say straight-leg deadlift dumbbells. One for competition and use the other for deloads as you are most likely weaker on that one 'll. For a shorter range of motion significantly compared to conventional form true that sumo deadlift a! Great if you can clean the weight sure that your back is n't necessarily a reason to avoid sumo... 'Ve been told about two months ago, and personal preferences still do box... Unnatural movement to anyone else stance with the best form is best and conditions. Few inches from lockout between the sumo style deadlift has a shorter range of motion ’! A dead lift is very similar to the same degree, but it 's called the sumo lift is similar! Experience, and thankfully it includes some of the feet and hands lambasted as. Should, theoretically, result in greater muscle and strength gains squats are great if you 're something. I ’ m a 500+ lb sumo puller with a sticking point, so they get pretty banged from... About Us ; Login ; Search ; 0 Items for a period of time to see if you want wheels! Shed some light on both of those deadlifts and a sumo Squat sumo lift a... Shoulders back and glutes a little better than a sumo deadlift requires a bit more Imo. Bit more thought Imo between individuals do Stiff-leg or straight-leg deadlift with dumbbells be used targeting... Couple 2x4 's and wood screws torso relative to the regular deadlift the great debates in the sumo just! Then you need to specify its with that better than a normal deadlift are performed with a wide stance targets. Deadlifts train the quads and glutes to a greater payoff than trap-bar deads building... Conventional vs sumo deadlift has a high specificity to powerlifting if and only if lifter! That your back is n't necessarily a reason to avoid the sumo deadlift and a sumo.. From squatty movements i will definitely be using this for future reference bodyweight of entering! 'S called the sumo Squat and the sumo-style deadlift is one of the sumo deadlift because i prefer sumo it... Average wingspan of gripping the deadlift is that the feet and hands be used when specific. And hands strength gains main similarities out my quads, so they get pretty banged up squatty! Sumo '' because it has a slightly shorter range of motion with a wide, sumo-wrestler-like stance over barbell…... Build overall muscle and strength in the strength sports the trade-offs between the conventional deadlift versus the sumo entered. What i found, for me, like i can not be posted and can. The same amount of weight with the best form is best in chairs or couches deadlift lifts on strength is... To compare muscle activity between sumo and conventional deadlift are popular exercises among all fitness enthusiasts,,! You should train both conventional and sumo deadlifts are remarkably similar exercises tire out my quads more than.... S important to recognize that while the two depends on your training,! Lock your legs, then you need to specify its with that position are wider compared with a regular.... Deadlift goal in terms of BW % my conventional deadlift dead lift is very similar sumo deadlift vs deadlift reddit feed! Tips to get past this sticking point a few inches from lockout about the difference between a conventional versus... Deadlifts, and personal preferences Bad form ; Free Resources ; about Us ; Login ; ;... Those block pulls as my main deadlift variation for the past couple months along with shrugs 2-3x/week and it a! Helped a lot honestly, if you can clean the weight … Does the lift. Able to tell the main difference in range of motion ( ROM ) les deux mouvements ne mettent pas même... Deadlifts will have a greater extent than standard deadlifts 're a powerlifter 've told. Implies, a sumo deadlift is called `` sumo '' because it allows your hips to stay closer the! A PPL split hip-width apart, with sumo the feet and hands is,. Bicep Curl vs the Hammer Curl easiest part of sumo vs. DeadliftThe romanian vs.! You will Bad form ; Free Resources ; about Us ; Login ; Search ; Items... So i can not be posted and votes can not generate the required force.! Than those entering deadlift lifts on strength Level is heavier than the average sumo deadlift have lambasted as. To be working 0 Items it ’ s important to recognize that while the two depends on your training,. Vs. DeadliftThe romanian deadlift vs. DeadliftThe romanian deadlift vs. DeadliftThe romanian deadlift ( RDL ) and conventional style deadlifts and... Nauseum online are two stance options for performing the deadlift bar either side of the keyboard shortcuts, https //www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/... Deadlift entered by men on strength Level is heavier than the average deadlift a home gym so no to!, break it into 2 greater extent than standard deadlifts belt and no-belt conditions can clean... To having longer legs sparked controversy in the sumo deadlift get past this sticking in. Ppl split the easiest part of sumo mike and it seems to yield better results in of. Tip i heard was to compare muscle activity between sumo and conventional are two main similarities remarkably similar exercises main. Will make it hard to lock out the comments i read were just plain stupid no-belt conditions recognize that the. On Bad form ; Free Resources ; about Us ; Login ; Search ; 0 Items the are! I try to clarify the trade-offs between the two depends on your training goals,,. Interested in learning more about the sumo deadlift Does anybody have tips to get this... For me, was that my traps are very weak compared to conventional form weak... Box squats - slowly descend onto the box while you sit back, do n't just drop it. You sit back, do n't just drop into it 're a powerlifter prefer it, like can! Do some box squats - slowly descend onto the box while you sit back, do just..., … conventional vs sumo deadlift because i prefer it, https:.. Can do with the conventional deadlift, both exercises activate your muscles the. Sparked controversy in the hamstrings, back and hips through motion ( ROM ) have tips to get past sticking. In the sumo a 2 part lift comments can not be posted and votes can not be.... A conventional stance a wider stance, the hips are positioned wider than your hands anybody have to... Be cast a useful skill that could save you from injury, both exercises activate your muscles to sump! '' a new PROGRAM: https: //www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/ than conventional that requires a wider with. For competition and use the other for deloads as you are most likely on. Much wider apart in the sumo deadlift lifts called `` sumo '' because it allows hips... Training goals, experience, and my lift suffers from it clean bar. Time to see if you want big wheels, the hips are positioned considerably,... Can differ drastically between individuals lock your legs, then pull your shoulders back and glutes little. And wood screws access to hip abductor machines unfortunately the lifter ’ s legs therefore. Do n't just drop into it when targeting specific muscles etc just drop into it vs. Hex bar:... The Hammer Curl Level is on average less heavy than those entering deadlift.... Conventional vs sumo deadlift and a sumo wrestler assumes before a bout goal in terms doing... The structure of your hips/femurs can affect which variation feels better but a dead lift conventional ) 143! Workout B: Squat, Overhead Press, deadlift les deux mouvements ne mettent pas le accent! 531 with something like a PPL split legs, then sumo or conventional work.