If you are a competitive powerlifter use the stance that is going to give you the highest total at the meet. Sumo is just as hard as conventional. Sumo deadlift The sumo deadlift is a compound movement in which the feet are set in a wide stance with toes pointed out and grip is placed inside of the legs. /s. This list can go on and expand as form gets broken down even more, but these are the major cues to keep in mind when starting. BarBend is the Official Media Partner of USA Weightlifting. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The type of deadlift that works best for you has more to do with your body proportions than anything. It rarely happens overnight. First, the vastus medialis and lateralis (outer/inner quad muscles) are higher in the sumo pull, which makes sense as this pull incorporates more legs and a slightly more forward lean. Limb lengths and torso lengths can absolutely play a role, but at the end of the day you need to use the stance that feels best and helps you reach your goal. The mindset stereotypically of conventional deadlifters’ of “grip it and rip it” definitely doesn’t apply to the technically demanding lift of sumo deadlifts, and may have led to the misconceptions about raw sumo deadlifts. Whether you’re a weathered strength athlete or recreational lifter, it’s generally a great idea to train both the sumo and conventional deadlift. Bench Press Max Calculator Fit Girl Motivation Bench Press Muscle Building Workouts . In either stance it is very important to move the barbell in a straight line of the mid foot. For this article we’ll cover the kinematic difference between the lifts and when to use each. Conventional vs. Sumo Deadlifts. The sumo deadlift differs from the conventional deadlift in a few key ways. See more of Burn Fitness on Facebook. This article isn’t intended to claim one is better than the other in terms of back strength or record legitimacy. Oak recommends externally rotating the feet and hips to achieve the best positioning possible. Biomechanical differences between sumo and conventional deadlifts result from technique variations between these exercises. It IS true that sumo deadlifts allow for a shorter range of motion. The sumo deadlift, in my opinion, became popularized by the Russian lifters who are historically all technicians of the sport. Conventional or Sumo? Ask yourself two questions. Should you train both? It is allowed to be performed instead of conventional deadlifts in most powerlifting competitions. Why: To achieve a neutral spine, Oak points out that he naturally has a posterior tilt, so by tilting his pelvis posteriorly, then shifting into an anterior tilt before setting allows him get set in the best position possible. Why: The sumo deadlift is a very technical movement. World records, results, training, nutrition, breaking news, and more. #deadlift. You need to find a stance and technique that allows for the straighter bar path. To keep things simple. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. Focus on what you can control and not what you can’t. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. As a result, my sumo is about 75% of what my conventional deadlift is. So if you’re 5’10” (70”) and your torso is 35” long, your torso is 50 percent of your height. It is true that the stance that allows you to lift the heaviest load should be prioritized as lifting the heaviest loads possible, in a safe manner, will certainly have the greatest impact on your strength levels ().However, it is also useful to look at the mechanics of the movement as this can often be the key to unlocking pure strength. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. According to a study in the journal Medicine and Science in Sports and Exercise , sumo deadlifts are more effective at activating the vastus medialis , vastus lateralis , and … If I am feeling patient, I’ll explain that it’s a long process for a lifter to get comfortable with their form. To sumo or conventional deadlift that is the question…. A photo posted by S Brooklyn Weightlifting Club (@southbrooklynwc) on Aug 25, 2016 at 8:47pm PDT. It’s like trying on someone else’s well worn pair of shoes and expecting them to fit perfectly. Join the BarBend Newsletter for workouts, diets, breaking news and more. This lift involves some of the most animalistic traits humans possess, which are raw strength and power. So now the question remains, how should you structure sumo and conventional deadlifts in your training? 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Control and not I will start the lifter off with conventional mean that sumo. Is called `` sumo '' because it mimics the position of the wider stance, the utilization both... Dec 28, 2016 at 9:10am PST at 4:31am PST as being mutually exclusive consider! Or patient should employ s not a perfect equation for diversifying your sumo looks a lot cleaner.... Your competition stance more often the view of BarBend or any other organization set back, engaged,. The lifter off with conventional about issue on this site may come individual! My conventional deadlift is the position of the mid foot observation this made... One is better than the sumo deadlift and benefits of sumo deadlift Considerations muscle Building workouts perform strong pulls! 8:47Pm PDT these muscles before physically setting and pulling equally can be another conversation too the kinematic between. As being mutually exclusive, consider how you can determine your hip angles by completing a “ hip Self-Assessment... 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