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. It’s harder to lift the bar from the floor when sumo deadlifting, but it requires less energy to get it from A to B, because the distance involved is lower. demonstrated an increased L4/5 back extensor moment in the conventional compared to the sumo deadlift. Working Out with Pain | Find Your Entry Point Exercise. 0 Likes. *The moment arm is the distance between the axis of a joint and the line of force acting upon it. The biggest difference between the lifts is increased quadriceps excitation during both the sumo deadlift and hex bar deadlift, compared to the conventional deadlift. By analysing these findings, we can deduce that if you’re looking to improve your thigh’s size and strength, then you should sumo. 150–161. The deadlift is an exercise which can be used to build total body strength (Bird & Barrington-Higgs, 2010; Ratamess, 2012). If you have an existing injury you can’t train around then you need to see a specialist. Rather, I’m here to help you work out if the sumo deadlift … This is very evident when you do a lift above knee height. High Bar vs. Low Bar Squat...Which One is Better? There are too many variables for this to have an absolute yes or no answer, but I’ll do my best to some up in this infographic. When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. Miles graduated from Northeastern University in 2019, earning both his Doctorate of Physical Therapy (DPT) and Bachelor of Science (BS) in Rehabilitation Science. In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon: The conventional deadlift is far more hamstring dominant and places a slightly larger strain on your lower back, but tends to breed greater explosiveness. But you should play around with each stance until you feel most comfortable. Conventional deadlifts and sumo deadlifts have different setups. For example, if you have a weaker sumo deadlift than conventional, you the chances are your quads are holding back your posterior chain and letting the team down, you’ll need to activate your quads more in the rest of your training to improve on your weak points; front squats and additional sumo deadlift variations will help rectify the problem. Because you’re more upright, the bar needs to travel a greater distance. Conventional vs. Sumo Deadlifts. The sumo deadlift demonstrated significantly greater EMG values for both the vastus lateralis and vastus medialis (quadriceps) compared to the conventional deadlift. In the sumo deadlift, the lifter approaches the bar with their feet much wider than the conventional deadlift (2-3x wider), commonly toed-out. When appropriately executed, this exercise focuses on building muscle mass in the lower body, as opposed to the upper body, which is worked more extensively by the conventional deadlift. Two popular deadlift variations are the conventional and the sumo. 34, no. Strength Training the Post-Operative Client, Do You Have Pain During a Lift? it does require a smaller amount of ATP energy because you’re technically pulling the bar a shorter distance. Lower weight class lifters, barring some significant mechanical disadvantage, typically can handle much higher loads on deadlifts than they can on squats. *Electromyography is an electrodiagnostic technique that evaluates and records the electrical activity produced by skeletal muscles. They are, in order of importance, neuromuscular coordination and muscle size. Conventional Deadlift Setup. The purpose of this study was to compare muscle activity between sumo and conventional style deadlifts, and between belt and no-belt conditions. Improved posterior chain development. But for me, I prefer to train volume with a conventional pulling style as I find it improves power generation and posterior chain development. “An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise with Straight and Hexagonal Barbells.” 2015. Feet are generally facing straight forward or slightly pointed away from each other (‘toed-out’). This study highlights the core differences between deadlift types, as college football athletes performed sumo and conventional deadlifts with and without a lifting belt, based on a 12-RM intensity. They also place approximately 10% greater load on lower back and spinal extension. The hex bar deadlift demonstrated significantly greater normalized EMG values for the vastus lateralis (quadriceps) during both the eccentric (down-phase) and concentric (up-phase) phases, compared to the conventional deadlift. If I have a lower weight class lifter pulling conventional and their deadlift is comparatively weaker than their other lifts, this usually is a good tell for me that they may be better sumo. the right accessory exercises for your deadlift, college football athletes performed sumo and conventional deadlifts, guide to squat prioritisation and development, discover what accessory exercises would best suit your squat, The Top 5 Deadlift Accessory Exercises – Olympic Weightlifting, The Top 6 Bench Press Accessory Exercises for Powerlifters – Olympic Weightlifting, Is a Powerlifting Belt right for you? Conventional Deadlift: What’s the Difference? 7, 2011, pp. Deadlift Muscles Worked. “Kinematic Differences Between the Front and Back Squat and Conventional and Sumo Deadlift.” Journal of Strength and Conditioning Research, vol. An absolute essential for proper strength training. If you’re looking to take your fitness routine to the next level and add some extra muscle, deadlifts are the king of workouts. Yes. Now let’s take a look at the sumo deadlift. EMG analysis had also revealed that the conventional deadlift resulted in double the muscle activation for the erector spinae muscles, compared to the sumo deadlift (Bird& Barrington-Higgs, 2010). The hex bar deadlift can be considered a more ‘quad dominant’ deadlift variant, although remaining an excellent posterior-chain lift. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type and goals. Deadlifts : Conventional Vs. Sumo. So… what is it that ties all of these lifts together under the name ‘deadlift’? Sumo vs. Miles NicholasUpdated November 2, 2020. As in which deadlift should be used when targeting specific muscles etc. I recently worked out my core was the weakest part of my lift. Escamilla et al. This meant that I was being held back by my lower back and abdominals when deadlifting. But just because you can lift more weight with one now, it doesn’t mean you should disregard the other. If it is even closer than 90%, then there is a really higher chance it will be better, and that probably means I will have them switch immediately. This site uses Akismet to reduce spam. 1, 2018, pp. Additionally, the sumo deadlift demonstrated significantly increased tibialis anterior excitation compared to the conventional, likely due to maintenance of balance due to the aforementioned decreased dorsiflexion at the ankle. A hip-hinge movement pattern can be defined as: ‘a lower body exercise with a bias toward hip extensor muscular dominance, over knee extensor muscular dominance.’ Said another way, the hip musculature will contribute more range of motion to the movement than the knee musculature will. This lift emphasizes the quads, gluteal muscles, adductor magnus, and back extensors (spinal erectors). Deadlift Setup. The Main Differences between Sumo and Conventional. Whereas overall EMG activity from the medial gastrocnemius (muscle present in the posterior part of the leg, originating from the femur) was significantly greater in the conventional deadlift. Here’s What To Do, Hip Pain During Squats: The Ultimate Guide, How to Overcome Shoulder Pain During the Bench Press. The strain on your hamstrings and lower back strengthens the most important muscle group in your body when done correctly. If you specialise in Olympic weightlifting there’s a trade-off to consider. Peak concentric velocity was similar between the conventional and sumo deadlift (6). The sumo deadlift, a popular alternative, is characterized by a wider foot stance with the hands placed inside the … Overall EMG activity from the vastus medialis (anterior thigh muscle), vastus lateralis (another anterior thigh muscle), and tibialis anterior (muscle in the upper two thirds of the tibia that helps to dorsiflex the foot) were significantly greater in the sumo deadlift. Once you’ve narrowed it down to a particular muscle group you can begin strengthening it with remedial exercises. Surprisingly, no significant differences were found in hip adductor EMG between the two variants, despite the much wider stance found in the sumo deadlift. It also greatly improves your lower back strength, core and your bracing patterns, so there’s no question your deadlift and squat should work in harmony. How do you deadlift? If you can train around it, then give deadlifting a rest for a couple of weeks and see what other exercises aggravate it. Yes and many lifters do. However it isn’t allowed in strongman competitions and isn’t part of Olympic weightlifting. Kasovic, Jovana, et al. Pull your chest up, shoulders back and lats tight. The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. It IS true that sumo deadlifts allow for a shorter range of motion. Let me know in the comments. 32, no. Globally, it was demonstrated that both the conventional and sumo deadlift had higher excitation of quadriceps, tibialis anterior, hip adductor, gluteus maximus, L3 and T12 paraspinal, and middle trapezius during the portion of lift closer to the floor; and greater excitation of hamstrings, gastrocnemius, and upper trapezius activity during the portion of the lift closer to ‘lock-out.’ (5). 1265–1275. Besides being a fantastic lower and upper body movement, deadlifts also helps to improve grip strength, and strength of the posterior chain. SUMO DEADLIFT. The more vertical the better when it comes to prioritising energy efficiency. In everyday language we might refer to this as ones technique or skill. Additionally, the sumo deadlift demonstrated significantly increased tibialis anterior excitation compared to the conventional, likely due to maintenance of balance due to the aforementioned decreased dorsiflexion … The deadlift is a full body exercise which should be included into your clients' programming, using the variant that best fits their goals, abilities, and preference. This can be useful for working around back strain, or just for a different stimulus. If the sumo deadlift feels a little uncomfortable, don’t give up on it. This article will break down the techniques of the conventional and sumo deadlift. You also need to consider the impact deadlifting too often will have on your CNS. The second key part is muscle size, otherwise known as the cross sectional area of the muscle. It therefore seems that the conventional deadlift, if it requires more work, is the better form, right? Therefore, a sumo or high-handle hex-bar deadlift will decrease the global range of motion requirements of the lift compared to the conventional deadlift. The best option for your client is the variation that fits their goals, current abilities/tolerance, and preference. The hex bar deadlift demonstrated increased peak power, peak velocity, peak force, and mean force compared to the conventional deadlift. 3213–3219. Heeled Weightlifting Shoes for Squats | Do You Need Them? These patterns, plus their many variants, are the squat and the deadlift. The researchers also found that the sumo deadlift conveyed a biomechanical advantages compared … Variables measured were knee angles and EMG* (electromyographic analysis) measurements from 16 muscles. Conventional improves explosiveness at a greater rate than sumo. If your greatest weakness is strength off the floor, then the sumo deadlift should be one of your most potent weapons. A double-overhand or alternating grip can be used here as well. If your goal would be best suited to improved hamstring and posterior chain development, then conventional deadlift is best suited to your needs. In terms of an upright back, sumo deadlifts win hands down. Unlike the conventional and Romanian deadlift, the sumo deadlift stresses the lower back less so as the torso is more vertical, allowing other back muscles to pick up some slack. say: “The starting position for the deadlift is with the lifter in a squat position, arms straight and pointing down, and an alternating hand grip used to hold a bar positioned in front of the lifter’s feet. © 2021 BARBELL REHAB, LLC, MICHAEL MASH, DPT. The lifter can then grasp either the ‘high-handles’ or ‘low-handles’ in a neutral forearm position on either side of their body. The conventional, sumo, and hexagonal bar deadlift are excellent options to incorporate within the program of both your performance and rehabilitation clients. – Olympic Weightlifting, Why Deadlift variations are important for a well-rounded, injury free Physique – Olympic Weightlifting, High Bar Squat vs Low Bar Squat – Olympic Weightlifting, The Top 5 Deadlift Accessory Exercises for Powerlifters – Powerlifting | The Quest for Strength, The Top 5 Squat Assistance Exercises for Powerlifting, The Top 6 Bench Press Accessory Exercises for Powerlifters, The Top 5 Deadlift Accessory Exercises for Powerlifters, Olympic Weightlifting Programming - The complete guide. This causes the conventional deadlift to have a more horizontal trunk angle during the setup than the other forms of the deadlift. The Complete Guide to Powerlifting Supplementation, 5 Best Powerlifting Knee Sleeves for Squats, Differences between Sumo and Conventional Deadlifts, The Main Differences between Sumo and Conventional. Well, maybe. When it comes to building strength, there are 2 huge, controllable factors that determine strength. But given the strenuous nature of both lifts you need to be wary of overdoing either one. One major difference between the sumo deadlift and the conventional deadlift is on the demands that they place on our spinal extensors. There are other variables to consider when looking at weak point training and this guide to deadlifts variations should help. 32, no. A conventional deadlift is a multi joint exercise that activates more muscle groups so is arguably more beneficial for muscle building, This is important in this context when we consider the, Interestingly this study also highlighted that both techniques have, It’s wider stance and hip requirements demand. Greater knee flexion. 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 tibialis anterior muscles. As we covered above, sumo deadlifts will develop your quad strength and conventional pulling is more hamstring dominant. An athlete is only as strong as their weakest link. Conventional Style Deadlifts.” Medicine and Science in Sports and Exercise, vol. This is because the deadlift involves working major muscle groups in the upper body and lower body, such as the abdomen, erector spinae, lower back and upper back, quadriceps, hamstrings and the gluteus maximus (Fisher, 2012). The sumo deadlift has been shown to start with 10° decreased hip flexion and 4° decreased ankle dorsiflexion compared to the conventional deadlift, but similar knee flexion angles when a 3-D analysis is utilized (4). found that EMG activity at T12 and L3 (paraspinal muscles) demonstrated no significant difference between sumo and conventional deadlifts. Approach the barbell and stand with a wide stance. Escamilla, R F, et al. Once you’ve pulled the slack out of the bar you should be ready to deadlift without back pain. Usually up to 10% when compared to the sumo variation. Lockie, Robert G, et al. It will also provide detail on how to get stronger with your deadlift and outline three valuable deadlift training programs. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. A lot of people perceive the sumo deadlift to be ‘cheating’ as it accounts for a shorter range of motion (somewhere around 25%). But for training loads > 90%, I use sumo style as it helps with injury prevention. The sumo deadlift is known to be more quad-dominant than its conventional counterpart, as well as less stressful to the joints and muscles surrounding the lumbar spine. The hex bar deadlift significantly increased the peak moment at the knee and decreased the peak moment at the low back and hip compared to the conventional deadlift. You Don't Need to Toe Touch to Deadlift Safely, Maximize hamstring and paraspinal workload, Build capacity and confidence in client’s ability tolerate stress in their low back and hip, Strengthen hip adductor musculature in a wide stance, Decrease low back stress during early-phase, Decreased overall range of motion requirements compared to conventional deadlift, Maximize force, velocity, and power production, Decrease low back stress during early-phase low back rehabilitation (if needed), Decreased overall range of motion requirements compared to conventional and sumo deadlifts. Conventional and sumo deadlift paraspinal (including erector spinae) and hip adductor excitation were similar. Escamilla, Rafael F, et al. Sorry, your blog cannot share posts by email. 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. Smaller energy expenditure. This article will break down the techniques of the conventional and sumo deadlift. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. The sumo variation’s more quad dominant pulling style generally lends itself to a lower risk of injury. The second key part is muscle size, otherwise known … Learn how your comment data is processed. The quad activation required reduces the strain on your lower back. Now this is a fallacy as: Picking the right accessory exercises for your deadlift is absolutely critical, so pick wisely. The Form. Neuromuscular coordination is like the driver of the car. found that EMG activity at T12 and L3 (paraspinal muscles) demonstrated no significant difference between sumo and conventional deadlifts. He believes in incorporating strength and conditioning principles into each client's rehabilitation program, as indicated, to ensure that each individual is physically prepared for the demands of their goal-activities. The deadlift works a vast number of muscles … A comprehensive guide to all things Powerlifting and Olympic Weightlifting. The conventional deadlift, on the other hand, demonstrates more overall hamstring (concentric) and erector spinae (eccentric) excitation, than the hex bar deadlift. Camara, Kevin. it can disrupt your bar path in the clean. With a high-handled hex bar deadlift, peak power was achieved with 40% 1RM, while 30% 1RM achieved peak power with the conventional (1, 2). Deadlift Muscle Groups Worked. Conventional deadlift. Think of muscles as the engine in a car; muscles are what makes the body go. Comparing the range of motion requirements at the starting position, or ‘lift-off’, both the sumo deadlift and hex bar deadlift will lead to a more upright torso compared to the conventional deadlift (3). If your motivation from an abdominal perspective is to train your obliques, then the non-belted deadlift will better suit your training methods. Swinton, Paul A, et al. At lift completion, the hip, knee, and trunk should be erect, with shoulders in resting anatomical position. However, the difference in range of motion doesn’t really matter. Maybe. If you’re unsure which deadlift style will be best for you, run a 3 month program utilising conventional and one using sumo; both belted and beltless. The conventional deadlift is the answer to the question that asks: “Which movement allows me to move the most amount of weight with the most muscle mass over the longest range of motion. 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. Is the Conventional Deadlift better than Sumo? This difference gives you a better idea of how to program sumo and conventional for training purposes. It should feel natural and athletic. In this example, the EMG activity in each muscle allows us to define which deadlift technique is best suited for your goals. Having said that, I’m not here to try and convince you to ditch the conventional deadlift and tell you the sumo deadlift is the best way for you to lift heavy things off the floor. According to the American Drug Free Powerlifting Association (ADFPA) rules at the time of this study, the barbell is "lifted upward in a continuous motion until the lifter is standing erect with knees locked and the shoulders thrust back.”. Hip extension demands are almost identical when comparing both deadlift styles. Cholewicki et al. For instance, the conventional deadlift demonstrated significantly more mechanical work than both the sumo and hex bar deadlift, due to the increased linear displacement from starting position to lift completion. In general lighter lifters (less than 63kg / 138lbs for women and 93kg / 204lbs for men) will Because of the changed mechanics involved in adopting a sumo stance, the body mechanics throughout the entire movement are altered. Something that a lot of lifters don’t ever improve upon. The sumo deadlift demonstrated significantly greater EMG values for both the vastus lateralis and vastus medialis (quadriceps) compared to the conventional deadlift. But a stronger core is always a plus point. “An Electromyographic Analysis of Sumo and. The sumo deadlift exerts an 8% reduced shear force on the vertebrae compared to the conventional deadlift (Cholewicki et al ., 1991). Surprisingly, no significant differences were found in hip adductor EMG between the two variants, despite the much wider stance found in the sumo deadlift. As such, you can make the argument that the conventional deadlift is more posterior-chain dominant than the hex bar deadlift. The deadlift stimulates so many muscles that it’s nearly a complete all-in-one movement with … 93Kg / 204lbs for men ) will Escamilla et al velocity and mean force compared the! Abdominal perspective is to train your obliques, then I ’ m probably biased deadlift = quadriceps! More where as the engine in a far more optimal position to do so than when sumo... It that ties all of these lifts is the conventional deadlift, a sumo stance and you ll! ) compared to the conventional deadlift s more quad dominant pulling style generally lends itself to a lower of. Grip strength, and between belt and no-belt conditions women and 93kg / 204lbs for men will! 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