By pushing down through their heels while simultaneously pushing up and forward with their hips and maintaining a depressed scapula and a long tense spine, an individual can remain safe during this motion. 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. In general, the conventional deadlift uses more spinal erectors and hamstrings, while the sumo deadlift uses more quads and glutes. Although this exercise uses the legs and hips as the primary movers, it can also be considered a back exercise. Coulda sworn I heard someone say deadlifts. Sub-4 Mile Record, Build a Bigger Chest With This Bodyweight Workout. To do a sumo deadlift, position your feet wider than hip-width, toes pointing out just slightly. Since you’re lifting the bar from higher, your range of motion is limited. The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. Both the sumo and conventional deadlift have multiple benefits and understanding how to use them for your best benefit can be incredibly useful. Mixed grip is capable of neutralizing this through the "physics of reverse torsion." Your better alternative is the hex bar deadlift. The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. Conventional Deadlifts require greater energy expenditure and places a greater demand on the posterior chain. Then you should consider the sumo deadlift. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. This pressure magnifies with every little bit it creeps away from you. Among the findings in that study: Different bodies have different advantages and disadvantages. BEST FOR: Anyone with legs longer than their arms. This requires being totally erect with a neutral spine and forceful hip extension to engage the muscles of the lumbar spine and abdomen in unison with the glutes. There are a few common errors during the performance of the deadlift. Our product picks are editor-tested, expert-approved. Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius … Drive up and forward with the hips and legs to stand erect and lift the bar. The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. [9], Learn how and when to remove this template message, "Fix the 10 Most Common Deadlift Technique Mistakes", "Romanian Deadlifts, American Deadlifts, Stiff Legged Deadlifts, and Straight Leg Deadlifts", "Comparing Sumo And Conventional Deadlifts", "Suits, Shirts, Wraps, and Sleeves: A Quick Tutorial on Powerlifting Gear", "Should An Elephant Bar Deadlift Record Count? Typically, a conventional deadlift is going to target slightly more of the backside (glutes, hams and erector muscles). Each of these variations is called for to address specific weaknesses in a lifter's overall deadlift. The archaic "dead weight lift", or "dead weight lift with lifting bar" involves a T-bar with weight loaded on it while the lifter stood on sturdy chairs or other such platforms. weight, deficit deadlifts are performed to strengthen the gluteus maximus and hamstrings due to the greater range of motion required by standing on the low platform or low box. Wrist wraps are sometimes used to provide support, not necessarily to increase lift, like a suit. This analysis shows the breakdown of competitors based on their body-weight and which weight class they competed. In this case, opt for the optimal backside mass builder, the barbell deadlift. The conventional deadlift can be broken down into three parts: the setup, the initial pull or drive, and the lockout.[1]. Therein lays the tradeoff with the sumo deadlift. Form is key for this one. Anyone who lifts heavy stuff doesn't care how much you trap bar deadlift. Wide feet and a narrow grip result in a shorter vertical range of motion for the lift and less movement around the hip and knee joints. [3], There are numerous variations of the deadlift:[4], A deadlift suit is a special piece of powerlifting assistance clothing. But your hands will be inside your knees now, about shoulder-width apart, or even slightly narrower. You’ll be able to produce greater peak power, peak force and peak velocity; this also keeps the emphasis of the movement on your posterior chain, which is what you traditionally want to train with the deadlift. Drive: The next section of the deadlift produces the highest amount of force. The sumo deadlift differs from the conventional deadlift in a few key ways. But that’s not true, according to recent research from Cal State-Fullerton, which studied the differences in both the conventional and hex bar deadlifts for people with different heights, arm lengths, and leg lengths. This content is imported from YouTube. You may be able to find more information about this and similar content at, This Guy Did 30 Days of Muay Thai Training, This Guy Did Wrist Roller Exercises for 30 Days, Watch a Special Forces-Inspired Underwater Workout, This Guy Tried Hardest TikTok Fitness Challenges, Nick Willis on His 19-Year (!) How wide apart they are depends on your height, but they will be … Often I’m asked if people should squat or deadlift. If there’s a movement we know at Performance360, it’s the deadlift. BEST FOR: Anyone with arms longer than their legs. This lift is similar to the modern day rack pulls, where a heavy amount of weight is lifted deadlift style a short distance in a power cage or squat rack. But expect to get the best results from the one that’s best for your body type. For them, a conventional deadlift is going to feel like a squat versus a deadlift, and possibly for them using sumo for the decreased range of motion would be advantageous to allow them to achieve better positioning. Sumo deadlifts are harder on your quads. 36 comments. If the bar is too far from the lifter, the lifter may compensate by rounding the back or shifting the weight to the front of the foot. The sumo deadlift lets you take advantage of your long arms. Don’t just barbell deadlift because everyone else does. It will help improve your vertical power (think jumping off two feet to dunk a basketball). This small adjustment is enough to relieve stress from your upper body, and you get to move through the full chain of movement with greater fluidity. That mirrors what I’ve seen in my 11 years as a trainer. A neutral grip can be achieved by the use of a trap bar; which is a hexagonal shaped bar which the lifter stands inside whilst holding the two side handles. To do a sumo deadlift, position your feet wider than hip-width, toes pointing out just slightly. A sumo deadlift is any deadlift in which the feet are set wider than the conventional deadlift, allowing a narrow grip, hands placed inside of the legs and feet. While the form and technique of each variation is markedly dissimilar from one another, the general simplicity of lifting a … If your goal is to be strong, learn how to sumo or conventional deadlift with good technique. 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 starting position of picking up an atlas stone, sandbag, duck walk, and the now popular Ukrainian deadlift are all in sumo positions. Because of the upright position, your quads will get worked, too. It may also feel easier for some lifters. Conventional improves explosiveness at a greater rate than sumo. Both the squat (especially high bar back squat and front squat) and the sumo deadlift recruit much more quad than the conventional deadlift. In contrast, the sumo deadlift has a lot of quad involvement. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. The hips are slightly more elevated. I’ve never believed in one-lift-fits-all fitness, and that’s especially true for an exercise as nuanced as the deadlift. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. This upright position will lead to more vertical power, and hone your squat strength, while improving your sprinting and broad jumping skills. The greater lean that we have of the torso; the greater the spinal flexor moment arm, making it more difficult for us to remain in an extended/neutral position. There are several positions one can approach when performing the deadlift, which include the conventional deadlift and sumo deadlift. We’ve helped dozens of men and women pull over 500#/300# respectively, not to mention the hundreds of everyday folks we’ve helped consistently hit big PRs and avoid […] The conventional deadlift has a greater range of knee extension and involves the spinal erectors to a greater degree than the sumo style deadlift. Athletes may choose to employ either the sumo or conventional deadlift style, depending on which muscles are considered most important according to their training protocols. Begin by hinging at the hips and knees, setting one's weight predominantly in the heels while maintaining flat feet. ", "Women's Elephant Bar Deadlift - Rogue Record Breakers 2020",, Wikipedia articles with style issues from December 2020, Articles with unsourced statements from August 2008, Creative Commons Attribution-ShareAlike License. You can—and perhaps should—train all deadlift variations. The mixed grip allows more weight to be held for this reason. Protracting the shoulders disengages the back muscles which stabilize the spine. The classic deadlift is one of the best bang-for-buck exercises in the history of the gym, a move that can build real-world strength and burn plenty of calories, while layering muscle onto your back, arms, and thighs and training rock-solid core stability, too. To do the classic barbell deadlift, load a bar with weight, then stand with your feet about hip-width apart, shins nearly touching the bar. When looking at the demands of the sumo and conventional deadlift, there are only two major differences. No? This content is imported from {embed-name}. While our body knows its limitation, adding weight to a deadlift while force you into a position your body just shouldn’t be in. How is the set-up different than the sumo deadlift? However, my sumo deadlift helped immensely in strongman despite what most say. In order to prevent the bar from rolling out of the hands, some lifters have been known to use an Olympic weightlifting technique known as the hook grip. We may earn a commission through links on our site. This alleviates a common deadlift struggle for people with long legs: They can’t quite figure out how to bend to get in proper deadlift position, so when they’re in the bottom position of a deadlift, their hips are frequently higher than their chests. During these exercises, a small amount of energy is stored in the stretched muscles and tendons in the eccentric phase if the lifter is not flexible beyond the range of motion. All three involve lifting a weight from the floor but use different techniques or equipment. So take a deep breath (and a look in the mirror) and consider which version of the lift you should be doing for optimal results. By Dave Thomas Someone say deadlifts? A 2016 study by Kevin Camara’s team at Cal State-Fullerton compared muscle activation and power characteristics during both barbell and hex bar deadlifts leads to this conclusion. [3] The quadriceps, hamstrings, adductor magnus, and soleus serve as synergists during the exercise. The conventional deadlift is what’s called a “true hinge” movement, which essentially means you’re bending and then straightening at the hip. Instantly Fix Your Deadlift with This Simple Drill. share. Take a deep diaphragmatic breath and hold it in during the movement, creating an outward pressure on the core to further stabilize the lumbopelvic hip complex and core throughout the motion. 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. You’ll need a hex bar to do it, but once you have one, the setup is very similar to the conventional barbell deadlift.