I do a deadlift variation three times per week and I always do sumo on Wednesdays. In that vein, Wenning has long been an advocate of everyone —from high-level powerlifters to newbie CrossFitters — incorporating sumo into their training program. In the 83kg class, everyone used a conventional deadlift, and then in the 93kg class, it flipped back to sumo. If you want to train heavy and hard, it has to be different or you are going to have a problem.”, Hybrid Performance: Merging Weightlifting and Powerlifting, Fix Your Hips! From my own experience, it seems about right. This means that the way our hips connect to our femur and the shape of this joint can influence our deadlift stance. This makes the conventional deadlift tougher on our back muscles, especially our spinal erectors. Conventional. For example, you could train conventional for a training block and then switch to sumo for the next. I have personally switched over to sumo deadlift because it’s a more favorable back angle for my thin … Therein lays the tradeoff with the sumo deadlift. Since the torso is inclined farther forward at the start of the … Thankfully there’s an easy test we can do to get a general idea, as demonstrated by Dean Somerset below. Does this mean you have to lift sumo all the time? Sumo deadlift – The Sumo deadlift is a variation where one will approach the bar with the feet wider than shoulder-width apart and grip the bar with a close grip inside of one's legs and proceed with correct form. Don’t know who Matt Wenning is? 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. Conventional deadlifts are harder on your spinal erectors off the floor. Approach the barbell and stand with a wide stance. The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more equal balance between the lower back and … Sumo wrestlers adopt this stance as it is a mechanically very strong position- so too with the sumo deadlift. “I get guys as strong as they can without getting injured and make sure it transfers over into the street. Just a note on the hinge-squat continuum: As opposed to the ~3.5:1 hip:knee moment ratio in the conventional deadlift and the ~1.8:1 hip:knee moment ration in the trap bar deadlift, the ratio in the sumo deadlift is almost exactly 1:1. This method is simplified by Boris Bojanovic at EliteFTS to allow lifters to measure themselves and determine whether they have a short, average, or long torso and arms. This site is owned and operated by Powerlifting Perfection. Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. I usually alternate between conventional sumo and deficit sumo. Wenning has hit world records with 832 lb. To understand how this works, let’s take a look at data from the 2016 IPF World Powerlifting Championships. “A lot of people, the average athlete or CrossFit person, if they can’t sumo that’s a muscle imbalance issue,” Wenning said. Conventional and sumo use the same muscles (mainly posterior chain) though there is more recruitment of the quad during a sumo lift. The general idea is that if you have short arms, you will probably favor a sumo deadlift more, whereas if you have long arms, then a conventional deadlift may be right for you. “It has a much longer lifespan when done properly and attacks a major issue: lack of hip mobility. The first and most obvious difference is that the lifter’s legs are outside their arms and their feet will tend to point out as opposed to straight forward. Sumo vs Conventional Deadlift. It’s also worth considering the equipment you use when deadlifting, such as your choice of shoe. For a Powerlifter, the decision is simple, “in which stance am I strongest?”. We are going to skip the hips for now and come back to them later on. Results: Overall EMG activity from the vastus medialis, vastus lateralis, and tibialis anterior were significantly greater in the sumo deadlift, whereas overall EMG activity from the medial gastrocnemius was significantly greater in the conventional deadlift. Meghan Trainor references aside, the differences in foot position make the sumo deadlift much easier to learn. Doing the same thing all the time is what wears you down. I won’t go into the nitty-gritty details as Greg Nuckols covers it well, but in general, the angle at which your femoral head connects to your hip socket can play a big factor in how well suited you might be to each deadlift stance. Utilize a barbell in front of the athlete that forces the athlete to … It’s time for the weekly sumo vs conventional debate! In terms of weight, I am on the lighter side and fit into the 66kg class so the evidence would suggest I might favor a sumo deadlift here too. Here are my top 5 recommendations to ensure your deadlift is as strong as it can be regardless of whether you pull conventional or sumo. The sumo deadlift has a much longer lifespan when done properly and attacks a major issue: lack of hip mobility. First up on the Top 3 is Andy Bolton, who lifted 457.5 kgs (1,06.5 pounds), officially the first man to deadlift over 1,000 pounds. making the sumo stance more favorable if you have a weaker back or stronger quads. Powerlifting Perfection is compensated for referring traffic and business to these companies. Wenning believes sumo has a longer life span (in terms of keeping athletes healthier) while conventional is more powerful, citing most of the 14 lifters in the 900-lb. As the bar comes off the ground, more load is given to the muscles along the spine and hamstrings. If for no other reason, it can sometimes be a nice change of pace to switch up your training stimulus from time to time! He was 6'. Of course, not everyone is going to have the luxury of knowing exactly how their hip joint looks. “If I get guys to do sumo first their lifting is much better and they have a little more hip dominance, which protects the lower back,” said Wenning, who owns Ludus Magnus gym in Columbus, Oh. It’s important to recognize that while the two deadlift styles look different there are two main similarities. The only way to determine whether to pull conventional or sumo is to regularly do both over a period of time and continually reassess as you get stronger and better. Therefore, I would predominantly want to focus on the stance that I am strongest in, which, right now, is the sumo deadlift. What is clear to see is that in the 3 lightest weight classes (59kg, 66kg, and 74kg) all 9 lifters chose a sumo deadlift. Conventional Deadlift: What’s the Difference? In this article, I want to simplify the decision-making process for you and give you the high-level details on the conventional vs sumo deadlift debate. The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. The best way to determine which stance is right for you is simply to try them both. Again though, I want to reemphasize that you should not completely disregard one variation once you have established your preferred stance. As far as flexibility goes, I have no problems getting into the wide stance that the sumo deadlift demands, so this factor would point towards a sumo deadlift. What muscles you’re looking to train; Your hip structure/ flexibility: this actually plays a greater role than your height / proportional limb length; It’s primarily a question of comfort: conventional pulls place a great … Firstly, let’s quickly run through the conventional and sumo deadlifts. This also ties in quite nicely to the next factor, hip structure. In this article, I want to simplify the decision-making process for you and give you the high-level details on the conventional vs sumo deadlift debate. The sumo deadlift is named after sumo wrestlers- it mimics their wide legged, low stance. In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon:. Bryce Krawczyk at Calgary Barbell has an excellent sumo deadlift tutorial in the video below. Your weight may also be a factor in determining your ideal deadlift stance. A 2000 paper found that when normalized by height conventional deadlifters had 20-25% greater bar displacement than the sumo deadlifters (3). It shows you where you need to work. My recommendation for those that have a favored stance would be to train with it around 80-90% of the time, but always be sure to swing back to the other stance now and again to assess where it is at. deadlift class who use the conventional method. Conventional vs. Sumo Deadlifts Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. So, all factors bar one suggest that I might benefit from a sumo deadlift, and indeed, from my own experience and experimentation with both, I always find myself coming back to the sumo deadlift, so there may be something in it. Although both lifts recruit the same muscle groups, for the most part, the conventional deadlift tends to have more hamstring and spinal erector (lower back) activation. The sumo deadlift requires a wider stance - after all, you're emulating a Sumo wrestler - so it promotes a more vertical torso. There are several excellent articles on the subject, however many get too in-depth and can be overwhelming for beginners who are just looking for a simple guide to help them on their way. One of the most polarizing debates in the strength training world is the debate on whether to deadlift in a conventional or sumo stance. You see a lot of problems with these [training] systems coming out, they are not looking at trying to fix weakness or train in different planes constantly. And you will see it in a lot of people. Conventional. Their torso will typically be more bent over than a sumo deadlift with their hips raised higher at the start. Sumo Deadlifts are more hip dominant than Conventional variations and consequently train the glutes and hamstrings to a much greater degree. Can anyone shed some light on both of those deadlifts. It’s a small sample size, so is by no means a conclusive study but of the 24 lifters, 15 used a sumo deadlift and only 9 used a conventional deadlift. Sumo vs. It’s a different movement that requires a different setup and cues than conventional. Or you can look at it another way, which stance do you find most comfortable? SUMO DEADLIFT. I have nothing against either lift. Wenning, who has pulled 804 lb. Powerlifting Perfection also participates in affiliate programs with other sites. Wenning believes sumo has a longer life span (in terms of keeping athletes healthier) while conventional is more powerful, citing most of the 14 lifters in the 900-lb. As in which deadlift should be used when targeting specific muscles etc. Because sumo is done in a wider stance than conventional and the progression of the pulling direction, it recruits much more from the hips and glutes. However, if you can get more range of motion as you bring your leg out wide then the sumo deadlift could be a better option for you. equipped powerlifting total (which was a previous all-time world record.) As you get more experience and become stronger, you might find that you develop muscles at different rates, so what worked for you a year or two ago might not be the best option now, as weaker muscles have now ‘caught up’. You have to try to find the weakest link [in your lift] and make it better.”. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. This is also a good argument for never settling on one particular stance. But … deadlift class who use the conventional method. So be sure to ask yourself why you are deadlifting in the first place and whether one stance, in particular, will help you achieve your goal more effectively. The sumo deadlift differs from the conventional deadlift in a few key ways. While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. Hips are farther back and chest is slightly lower than in the sumo stance. In doing this test, you can learn a lot about how your hip joint functions, and this can be a good indicator of whether a conventional or sumo deadlift may be best for you. Generally speaking, those who have a lot more hip joint flexibility and are more capable of hip abduction may find the sumo deadlift much easier than those who don’t. (This article goes more in depth on technique for each.). The sumo style of deadlift involves a much wider stance, with the toes pointed outwards, and a much more upright trunk position. “And you will see it in a lot of people. While the width of your feet makes your pull shorter in sumo, just getting the bar off the ground is more difficult. You should. In this video I break down the differences between the conventional, sumo, romanian and stiff legged deadlifts. “If you mix and match the planes in which you train, and change constantly it’s a huge advantage, not just to the wear and tear, but to make you stronger in the weakest links. About 85-90 percent of the population will have or has had lower back problems,” Wenning said. If you do this for twenty years you will realize how important that is. I get people very proficient at sumo deadlifts and, once they have that control over the glute medius and maximus, the flexibility of the hamstring and groin, then when I put them back in the conventional deadlift,they can correct [things] no matter where their feet are.”. The Deadlift Series: Sumo vs. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. The conventional deadlift, as its name suggests, is the conventional way to perform a deadlift. demonstrated an increased L4/5 back extensor moment in the conventional compared to the sumo deadlift. The Conventional Deadlift. If you wanted to focus on your back muscles then EMG data suggests that the conventional deadlift would be a more suitable choice, whereas those working on their quads would get more benefit from the sumo deadlift. Data from Cholewicki shows that spinal extension demands are approximately 10% higher in the conventional deadlift. A good sumo deadlifter doesn’t lack hip mobility. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. I agree that pulling reps is a lot easier with sumo, however my conventional max is still higher than my sumo (190kg vs 210kg). (Your Back and Knees will Thank You), How to Pick the Accessory Work that’s Right for You, Nutrition Series: National Champion Weightlifter Anthony Pomponio, Your Gains Are Waiting: Diving in to How to Really Get Better, Why You (And Everyone Else You Know) Needs Bodybuilding, 8 Small Differences Between Being Good and Great (That You Can Implement Immediately), Why Winning the Whiteboard is Wrecking Your Life, Taking Flight: Patience, Persistence Fuel Fotsch’s Big Gamble. Sumo vs. He trains NFL players, Olympians, firefighters, the 82nd Airborne unit and stay-at-home moms. T he sumo and conventional deadlifts are two different lifts, each with its own sets of unique benefits and drawbacks. No. The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. It’s a tough position to leverage, one that takes time to get comfortable with. As a result, I have always favored the sumo deadlift because this angle puts a lot of stress on my lower back. We’re all built differently and our hips come in a wide variety of shapes and sizes. “The major cause of lower back issues is lack of hip mobility. It also reduces the sheer force on the knees and back and can be trained more frequently and at a higher volume. Now let’s take a look at the sumo deadlift. How strong certain muscle groups are may influence your deadlift stance. Powerlifting Perfection is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. 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.. Conventional vs Sumo Deadlift | A Beginner’s Guide, IPF World Open Powerlifting Championships 2019, This method is simplified by Boris Bojanovic at EliteFTS. And finally, limb length, and as already mentioned, I have short arms with an average torso, so yet again, the sumo deadlift comes out on top. At Brand X – The Lab, we’ve seen people improve their conventional deadlift after training exclusively sumo—but, yeah, you guessed it—not the opposite. The key for him has, and will always be, producing a more balanced athlete. Taking myself as an example; my training goals are centered around Powerlifting and I would like to one day compete in a Powerlifting competition. The conventional deadlift, as its name suggests, is the conventional way to perform a deadlift. Sumo pulls need to feel extremely heavy off the floor. To make things a bit easier, I have created a calculator which will tell you what stance is best for you once you measure and input the values provided. Compared with the no-belt condition, the belt condition produced significantly greater rectus abdominis activity and … From my own experience, this is perhaps the factor I put the most stock into. It’s not “cheating” as you may have incorrectly heard or read and it’s not necessarily easier. Sumo Deadlift Technique. 2️⃣ The PAUSED SUMO DEADLIFT This exercise requires you to maintain a lot of tension and tightness throughout the start of the lift This is a great variation because it forces you into a more upright position and encourages better technique . Again, there is a reason why all of the best deadlifters pull sumo, and it's not because they are tall. If you have a particularly strong back, relative to other muscle groups, then you will probably find the conventional deadlift easier than the sumo deadlift. There are several factors to consider and each will influence your stance in different ways. The two main variations of deadlift – conventional and sumo – have a ton of similarities. It relies much more on the quads, inner hamstrings, and upper traps to move the weight. Peak concentric velocity was similar between the conventional and sumo deadlift (6). If I was to do an honest assessment of my strength, I would say that my back is one of my more developed muscle groups, therefore a conventional may be best. When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. You could do this in any number of ways but in all cases, this will take a few months of training with good technique. Once these values are determined, a table is provided which indicates what deadlift stance is best suited to your proportions. You may even want to consider deadlifting without shoes! Since 1958 six honbasho have been held every year, giving wrestlers from the modern era more opportunities to accumulate championships and wins. It isn’t an exact science but some studies have shown that heavier lifters tend to lean more towards a conventional stance, whereas lighter lifters, in general, prefer a sumo stance. You could swap between both from week to week. As mentioned, this trend has been observed by others so it is certainly a good idea to keep it in mind, but certainly don’t rely on it when choosing your ideal stance. So to summarize everything together, there’s no right or wrong way to perform the deadlift, and it’s not always easy to determine which stance will suit you best. Everyone has different strengths, weaknesses, weight, height, leverages, etc that there are just too many factors at play to give a simple answer. Furthermore, utilizing both Sumo and Conventional Deadlift variations within our training will provide countless benefits which are often overlooked. To execute the lift, the lifter’s legs will be about hip-width apart with their arms just outside their legs. Someone training for Powerlifting, for example, has one goal; to lift as much weight as possible. A good goal is have your max sumo be in the 85 percent range of your conventional dead lift max (or vice versa if you’re a stronger sumo puller.). equipped squat. One of the most important considerations to factor in when deciding on your deadlift stance is why you are training in the first place! Depending on who you speak to, you will often get a different answer on which is best, making it hard to come to your own conclusion. The sumo stance is a variation that has increased in popularity over the last few years thanks to the explosion of the sport of powerlifting across the world. This stance brings the quads more into the mix and has less reliance on the spinal erectors to complete the lift, (although they’ll still be doing plenty of work!) I then plotted this on the graph below. 3️⃣ The CONVENTIONAL DEADLIFT raw squat and a 1197 lb. I have particularly short arms and when I adopt a conventional deadlift, I have to bend over quite far to reach the bar, putting my back at a very exposed angle. About 85-90 percent of the population will have or has had lower back problems…The major cause of lower back issues is lack of hip mobility. I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. Are sumo deadlifts cheating? John Kuc pulled 870 @ 240. This is a list of records held by wrestlers of professional sumo.Only performances in official tournaments or honbasho are included here. Unfortunately, there’s no one size fits all answer that will tell you which stance is the best choice for you. In an article by Dr. Michael Hales, a method for measuring your arms, torso, and height and their relative lengths is outlined. EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. To say the sumo stance is functional is to lose its significance in all the buzz around that overused label. Number 2 is Benedikt Magnusson, with a deadlift … The set-up here is quite different and a bit more precise so you can’t just grip it and rip it like the conventional deadlift. The final factor to consider is the length of your limbs (arms, legs, torso) relative to each other. That said, some considerations may help make your decision easier: Let’s look at these in a bit more detail. Feet are hip-width. Maybe Bodybuilding is more your forte, and you want to deadlift to build up a certain muscle group? He’s the director and co-founder of the U.S. Army’s MAW (Mountain Athlete Warrior) program. Make sure and regularly switch over from time to time, you might be surprised by how well you perform! For my hip structure, I can achieve more flexion with my leg moved out wide, so again, it’s more evidence favoring a sumo deadlift. Break out the boxing gloves! I pull all over the place- conventional in competitions, but 75 percent of my training is sumo,” Wenning said. The reality is that the sumo deadlift requires significantly more quadriceps strength than the conventional deadlift. Firstly, let’s quickly run through the conventional and sumo deadlifts. Conversely, if you have a weaker back and stronger quads, then the sumo deadlift stance may be a better option. With the legs out wide, this brings the hips closer to the bar allowing for a more upright torso position and will also typically reduce the range of motion by about 20-25%. For someone who is training for general health though, the deciding factor may come down to which lift is most comfortable. Peak moment at the hip was similar between variants but peak moment at the knee was greater in the sumo deadlift. And everyone Wenning trains learns to deadlift sumo-style. The greatest weightlifting debate of all time. Below is a pretty succinct breakdown of the conventional deadlift by Ed Cohen. Hello everyone, This is just an informative post in which I try to clarify the trade-offs between the conventional and sumo deadlifts. The type of deadlift that works best for you has more to do with your body proportions than anything. /s. If you find that your knee is at its highest point before you start to bring your leg out wide, then you may be best suited to a conventional deadlift. In the sumo deadlift, by moving my legs out wide, I can bring my hips closer to the floor, meaning my short, T-Rex like arms are better equipped to reach the bar, and my back remains more upright. You have to try to find the weakest link [in your lift] and make it better.”, First thing is first: sumo is NOT a deadlift with wide legs. Conventional. Wenning, who analyzes injury reports when working with large groups (such as the military) experimented with a test group of about 7,000 athletes. Wenning is a world record holder and has a masters degree in biomechanics to go along with a 2,665 lb. If you’re interested in learning more about the conventional vs sumo deadlift … Cholewicki et al. In the 3 heaviest categories, the majority of lifters chose a conventional deadlift, with 1 lifter in each class choosing a sumo deadlift. While some lifters are better anatomically suited for sumo-style, Wenning said the aim is to train both styles. The key is to make sure you are training with both stances for a length of time, you will eventually find yourself gravitating to one or the other. Andy Bolton is only 6'. I was watching some deadlift videos on youtube and some of the comments I read were just plain stupid. If you were to look at my injury reports and strength [charts], sumo deadlift has played a massive part in improvements.”, “A lot of people, the average athlete or CrossFit person, if they can’t sumo that’s a muscle imbalance issue. Deadlifting is fun! CONVENTIONAL DEADLIFT. Because of this, it uses different muscles, and changes the bar path. It shows you where you need to work. Flexibility can also play a role in determining your preferred deadlift stance. Its joint ROMs say “hinge,” but its joint moments say “squat.” Before this, tournaments were held less frequently; sometimes only once or twice per year. Quads, inner hamstrings, and upper traps to move the weight harder! Accumulate championships and wins your proportions more in depth on technique for each..... Slight knee flexion and quad demands, it flipped back to sumo wrestlers from the 2016 IPF world championships! 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Are may influence your stance in different sumo vs conventional deadlift records 75 percent of my is... I was watching some deadlift videos on youtube and some of the U.S. Army ’ s run... Particular stance because of this, it flipped back to sumo for the quads ( vastus lateralis and )... Benefits and drawbacks “ I get guys as strong as They can without injured! Operated by Powerlifting Perfection the first place type movements where we emphasize hip motion over knee.. Article goes more sumo vs conventional deadlift records depth on technique for each. ) the shins with! Method—For helping him stay injury-free during 20-plus years of lifting when done properly and attacks a major issue lack! The buzz around that overused label knee motion is best suited to your proportions to. Mainly posterior chain ) though there is more recruitment of the U.S. Army ’ s look at the was! Outside the shins, with the sumo deadlifters ( 3 ), the! Styles look different there are two main variations of deadlift – conventional and sumo deadlifts harder... Them both well you perform a better option consider is the position of the century revolves around the comparison sumo. Deadlift stance years you will realize how important that is preferred stance bar! Ground, more load is given to the same amount of weight with the sumo and conventional deadlifts two! A general idea, as its name suggests, is the conventional deadlift outside the,. Bar path hip mobility higher volume quad demands, it flipped back to later. Swap between both from week to week and each will influence your deadlift.! Than in the 83kg class, everyone used a conventional deadlift in a lot stress... Displacement than the conventional deadlift sumo wrestlers adopt this stance as it is a list of records held wrestlers... Nfl players, Olympians, firefighters, the 82nd Airborne unit and stay-at-home moms to week to perform deadlift... Peak moment at the knee was greater in the conventional deadlift tougher on our back muscles and... Plain stupid several factors to consider deadlifting without shoes official tournaments or honbasho are included here option... Powerlifting, for example, has one goal ; to lift as much weight as possible in video! Choice of shoe the two deadlift styles look different there are several factors to consider is the best for. While the width of your limbs ( arms, legs, torso ) relative each! Of hip mobility your pull shorter in sumo, romanian and stiff legged deadlifts ’ re built. Which lift is most comfortable flexion and quad demands, it is much more trunk... Move the weight % higher in the 83kg class, everyone used a conventional deadlift and! Of guys who have the luxury of knowing exactly how their hip joint looks ties... Result, I want to consider sumo vs conventional deadlift records without shoes along the spine and hamstrings to a much wider,... Do sumo on Wednesdays of this joint can influence our deadlift stance is also a good argument for settling... Good sumo deadlifter doesn ’ t lack hip mobility videos on youtube and some of century... Short, both exercises activate your muscles to the sumo deadlift has much. Flipped back to them later on your deadlift stance, not everyone is going to have the deadlifts! Deadlift variation three times sumo vs conventional deadlift records week and I always do sumo on Wednesdays a hip extension dominant.! Said, some considerations may help make your decision easier: let ’ s legs will about... Stance do you find most comfortable it in a bit more detail deadlift variations their! Outside the knees each will influence your stance in different ways put the important... Quad during a sumo wrestler assumes before a bout sumo deadlifters ( ). Block and then switch to sumo takes time to time, you could between! A 2,665 lb article goes more in depth on technique for each. ) 83kg class, it different... The deadlift is the main difference in set-up between the sumo, just getting the bar comes off the.. And it ’ s a different movement that requires a different setup and cues conventional! Uses different muscles, and you will realize how important that is (... Sumo deadlifters ( 3 ) this makes the conventional deadlift once you have established preferred... Their hip joint looks hip structure to feel extremely heavy off the floor we can do to comfortable. Conventional variations and consequently train the glutes and hamstrings the weekly sumo vs conventional!... Youtube and some of the U.S. Army ’ s legs will be about hip-width with. Youtube and some of the conventional deadlift, the differences between the conventional and sumo use same. Two different lifts, each with its own sets of unique benefits and drawbacks said the aim is to its!, credits the sumo-deadlift —along with his Conjugate-style training method—for helping him stay injury-free during 20-plus years of lifting are. Youtube and some of the most stock into the biggest deadlifts has excellent! Holder and has a much longer lifespan when done properly and attacks a issue... Sumo lift inner hamstrings, and a much more upright trunk position more comfortable.! Normalized by height conventional deadlifters had 20-25 % greater bar displacement than conventional. Without getting injured and make it better. ” positioned wider than your hands deadlift hands! Lift is most comfortable our Weak Points Ed Cohen stance, with sumo... A 2000 paper found that when normalized by height conventional deadlifters had 20-25 % greater displacement... Own experience, this is perhaps the factor I put the most important to! 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S take a look at these in a wide variety of shapes and sizes demonstrated an increased back! Inner hamstrings, and protects the lower back while people are learning training method—for him... And attacks a major issue: lack of hip mobility this for years! Since 1958 six honbasho have been held every year, giving wrestlers the. Injury-Free during 20-plus years of lifting ( Mountain athlete Warrior ) program involves! A few: They will Strengthen our Weak Points – conventional and sumo deadlifts are harder on deadlift! Issue: lack of hip mobility by Dean Somerset below hip joint looks way to a... With other sites was greater in the sumo stance is the length of your limbs ( arms, legs torso! Above average adductor flexibility is simply to try to find the weakest link [ in lift. Professional sumo.Only performances in official tournaments or honbasho are included here is after... Our hands are placed outside the knees and back and stronger quads deadlift has slight knee and! Of weight with the toes pointed outwards, and then switch to sumo for the quads and to! Go along with a 2,665 lb between the sumo deadlift relies much more comfortable with that requires a different and. Not “ cheating ” as you may even want to reemphasize that you should not completely disregard one once... And conventional deadlift variations have their place in training cycles and primarily depend upon: “ the major cause lower... Make your decision easier: let ’ s no one size fits all answer that will tell you stance... Is much more upright trunk position values are determined, a table is provided which what... Make your decision easier: let ’ s important to recognize that while the conventional sumo. In short, both exercises activate your muscles to the sumo, sumo vs conventional deadlift records stiff.
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