The narrow stance lift is usually a simpler movement to learn than the sumo style an calls for power in the quads, flexible ankles and a strong back and abdominal wall. 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. While the form and technique of each variation is markedly dissimilar from one another, the general simplicity of lifting a … Stand with your arms at your sides and look in the mirror. 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. We may earn a commission through links on our site. But your hands will be inside your knees now, about shoulder-width apart, or even slightly narrower. Conventional deadlift vs. sumo deadlift is a very similar question. The Sumo and Conventional Deadlift are both excellent ways to build strength.Considering that you will be able to lift more weight with the deadlift (in either form) that any other barbell movement, it stands to reason that this needs to be an essential part of your training regimen. Lowering the weight: Performing the above steps in reverse order. 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. You won’t bend your knees quite as much to reach the bar, and you’ll have an easier time keeping your chest up. Lockout: The finish is the most critical aspect of the motion. Something I have found that decently correlates is squat stance. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Wait, I have to work in a limited range of motion? The conventional deadlift, because it is a complete hinge, stresses your hip joint more. Since you’re lifting the bar from higher, your range of motion is limited. Biomechanical differences between sumo and conventional deadlifts result from technique variations between these exercises. The Sumo Deadlift is most visibly different from the Conventional Deadlift in that the lifter assumes a considerably wider stance. 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. ", "Hafthor Bjornsson: Game of Thrones actor breaks 501kg deadlift record", "Hafthor Bjornsson Deadlifts A 474kg Elephant Bar World Record (Closely Misses 501kg)", "JF Caron Sets New Hummer Tire Deadlift World Record — 1,202 Pounds", "Is Becca Swanson's 672 lb Deadlift the Heaviest Ever by a Woman? 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. Many powerlifters adopt the overhand grip for their lower weight sets and move to the mixed grip to lift larger weights so they can achieve their one rep max. The sumo deadlift differs from the conventional deadlift in a few key ways. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. Figure 8 straps are allowed in some strongman competitions. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Because of the upright position, your quads will get worked, too. Either way, they saw great recruitment of the biceps femoris (a part of the hamstring) when you were lifting the weight, and solid involvement of the lower back muscles when lowering the weight. Conventional Deadlifts require greater energy expenditure and places a greater demand on the posterior chain. Slack should be taken from the bar prior to the lift, by squeezing the back muscles first and straightening the arms; the bar should then be lifted in a smooth motion without jerking. This upright position will lead to more vertical power, and hone your squat strength, while improving your sprinting and broad jumping skills. Do your hands pass below your pockets? No? The reality is that the sumo deadlift requires significantly more quadriceps strength than the conventional deadlift. In contrast, the sumo deadlift has a lot of quad involvement. Coulda sworn I heard someone say deadlifts. Your better alternative is the hex bar deadlift. 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. 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. However, my sumo deadlift helped immensely in strongman despite what most say. 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. While it theoretically takes much of the stress off the joints which might be created by the twisting of a mixed grip, it has the disadvantage of being extremely uncomfortable for the thumbs, something which those who advocate it says will pass once a lifter becomes accustomed to it. There are several positions one can approach when performing the deadlift, which include the conventional deadlift and sumo deadlift. The Knockdown, Drag-Out War on Saturated Fat, These 5 Guys Are Chasing the 'Helper's High', How to Nail That Text After the First Date. How is the set-up different than the sumo deadlift? To do a sumo deadlift, position your feet wider than hip-width, toes pointing out just slightly. The conventional is a … 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. Deadlifts can be performed using dumbbells, barbells, or kettlebells with one hand or two hands, and with one leg or two legs. The conventional deadlift can be broken down into three parts: the setup, the initial pull or drive, and the lockout.[1]. Set behind the bar with it touching or nearly touching the legs. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Other variations are the side deadlift or suitcase deadlift, rack pulls, deadlift lockouts, deficit deadlift or deadlift from a box (pulling from the floor while standing on a built or improvised low platform). The hook grip can make it easier to hold heavier weights using less grip strength, and keeps both shoulders and elbows in a symmetrical position. One major difference between the sumo deadlift and the conventional deadlift is on the demands that they place on our spinal extensors. 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. This is the main difference in set-up between the sumo and conventional deadlift. As in which deadlift should be used when targeting specific muscles etc. You’ll need a hex bar to do it, but once you have one, the setup is very similar to the conventional barbell deadlift. I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. Adding in conventional deadlifts to supplement your sumo deadlift can: Help build lower back strength; Teach and ingrain the hip hinge pattern 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. The conventional deadlift is the better back builder, but only if you can do it safely. Although this exercise uses the legs and hips as the primary movers, it can also be considered a back exercise. BEST FOR: Anyone with legs longer than their arms. You can—and perhaps should—train all deadlift variations. If you stand shorter than 5'6", there’s a good chance you can—and should—stick with that classic barbell deadlift. It is one of the three powerlifting exercises, along with the squat and bench press. You’ll then bend at the knees and hips and grasp the bar with your hands (just as you do on traditional deadlifts). Keeping your chest above your hips the whole time, lift the bar, standing straight up. And your best bet for training your posterior chain muscles just might be to sit out full deadlifts for the rack pull. Practically speaking, you’d also likely have greater glute activation in the sumo aswell as the conventional deadlift; however, it depends on where your hips are in the start position in relation to the barbell. The material tightens on the squat on the way down, storing energy, that gives an extra boost with the stored tension to lift up. The knees should be bent more fully on the descent of the bar to preserve a neutral spine.[2]. Then you should consider the sumo deadlift. In most other lifts, there is an eccentric (lowering of the weight) phase followed by the concentric (lifting of the weight) phase. Both the squat (especially high bar back squat and front squat) and the sumo deadlift recruit much more quad than the conventional deadlift. Maintain the spine long and straight as the hips hinge back, taking care not to allow the knees to track forwards over the toes. 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. In practice, this holds true in that the conventional deadlift typically feels more technically demanding to a novice lifter … 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. The closer the bar is to the body the less stress at the lower back. Some lifters prefer to slightly round their back; but an excessively rounded back may result in the load being lifted awkwardly and placing too much stress or pressure on the back, which may lead to injury. If overall hip strength is a weak point for you, Sumo variations should be a staple within your program. Often I’m asked if people should squat or deadlift. When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. Conventional or Sumo Deadlift? Protracting the shoulders disengages the back muscles which stabilize the spine. Drive up and forward with the hips and legs to stand erect and lift the bar. BEST FOR: Anyone with arms longer than their legs. Both the sumo and conventional deadlift have multiple benefits and understanding how to use them for your best benefit can be incredibly useful. I’ll typically see taller, long-limbed lifters complaining about pain in the lower and mid back. Understanding these differences will aid the strength coach or rehabilitation specialist in determining which deadlift style an athlete or patient should employ. [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? Depending on forearm strength, the overhand grip may result in the bar potentially rolling about. If there’s a movement we know at Performance360, it’s the deadlift. The sumo works the legs harder than the conventional deadlift. Since this will all feel more natural for you, you’ll be able to truly ramp up muscle utilization in your lower body. 6.) To understand how this works, let’s take a look at data from the 2016 IPF World Powerlifting Championships. No, you are working in the range of motion you can own. 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. share. Stand by the mirror again, arms at your sides. The hex bar deadlift’s starting position distributes the weight between the knees and hips. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. How wide apart they are depends on your height, but they will be … It will help improve your vertical power (think jumping off two feet to dunk a basketball). From here, you get into a conventional deadlift stance and grasp the bar, then stand up, as if doing a deadlift. If your goal is to be strong, learn how to sumo or conventional deadlift with good technique. Contracting the glutes as well as the abdominal muscles is critical for lower back health and safety. Instantly Fix Your Deadlift with This Simple Drill. 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. In general, the conventional deadlift uses more spinal erectors and hamstrings, while the sumo deadlift uses more quads and glutes. On the other hand, if the lifter has no problem with breaking contact with the floor but has difficulty locking out, they should perform rack pulls to strengthen their upper back, posterior deltoids, and trapezius muscles while de-emphasizing the gluteus and hamstrings. 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. By Dave Thomas Someone say deadlifts? Sub-4 Mile Record, Build a Bigger Chest With This Bodyweight Workout. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Setup: When performing a deadlift, a lifter sets in a position that eccentrically loads the gluteus maximus, gluteus minimus, biceps femoris, semitendinosus and semimembranosus while the muscles of the lumbar contract isometrically in an effort to stabilize the spine. 36 comments. The lone difference: You step into the middle of the hex bar and grasp the handles, which should be near your sides. Camara’s team found that lifters saw similar muscle recruitment patterns with both versions of the deadlift. You may be able to find more information about this and similar content at piano.io, 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 (!) The conventional deadlift has a greater range of knee extension and involves the spinal erectors to a greater degree than the sumo style deadlift. Standard Equipped Deadlift (with a deadlift suit and straps) – 501 kg (1,105 lb) held by, Elephant Bar Deadlift (with straps) – 474 kg (1,045 lb) held by, Hummer Tire Deadlift (with straps) – 545.2 kg (1,202 lb) held by, Standard Raw Deadlift (no deadlift suit or straps) – 305 kg (672 lb) held by, Elephant Bar Deadlift (with straps) – 282 kg (622 lb) held by Andrea Thompson (2020 Arnold Strongman Classic), This page was last edited on 20 January 2021, at 13:38. This can definitely lead to serious muscle gains, but it can also cause undue stress and pain. Typically, there are three grips used: overhand (pronated), a mixed overhand-underhand (supinated) (sometimes called "offset," "staggered," "alternating", or "mixed") grip, or a hook grip. The starting position with a suit is slightly different to maximize use, so training with a suit is different. The Main Differences between Sumo and Conventional. The hex bar allows you to keep your arms at your sides, so the weight is no longer out in front of you. 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. 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. Wrist wraps are sometimes used to provide support, not necessarily to increase lift, like a suit. The suits are made from very tight material. Deadlift refers to the lifting of dead weight (weight without momentum), such as weights lying on the ground. Understanding the difference in deadlift position can help connect the dots with real life action. That doesn’t mean you need to do them like everyone else. The torso is a bit closer to parallel to the ground (but not parallel!) If you’re over 6'2'', you have an extra challenge when deadlifting: If you use a barbell, it amplifies the torque towards the posterior chain. Each of these variations is called for to address specific weaknesses in a lifter's overall deadlift. This pressure magnifies with every little bit it creeps away from you. 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. Lowering the chest towards the knees while keeping the bar close is the safest way to complete the motion. Mixed grip is capable of neutralizing this through the "physics of reverse torsion." Choosing between the two depends on … The conventional deadlift is a great accessory movement to the sumo deadlift as it trains patterns of the hip hinge that many times are neglected if sumo is the only stance you pull in. The sumo deadlift lets you take advantage of your long arms. Then there’s a good chance your arms are shorter than your legs. This is considered the most difficult part of the entire movement due to the amount of work required to drive the bar off the ground initially. Contract the glutei and the rectus abdominis to finish the movement with the pelvis in a neutral position. This is because of how far the weight is from that main hinge point. Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius … 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 […] For that reason, the sumo deadlift is be more quad-dominant than its conventional counterpart, as well as less stressful to the joints and muscles surrounding the lumbar spine. If you’re struggling with your deadlifting, or not feeling it in the muscles you want to engage, there’s a solid chance that you simply may be doing the wrong variation for your body type. This emphasis on the backside is more advantageous for muscle gain with less risk in shorter lifters. 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. Sumo Deadlift or Conventional Deadlift. This is similar to an overhand grip, but the thumbs are inside, allowing the lifter to "hook" onto them with the fingers. It’s also readily available at most gyms, and it teaches you to lift a weight in front of you, which is often the situation you’ll wind up in during real life. Sumo Deadlifts are more hip dominant than Conventional variations and consequently train the glutes and hamstrings to a much greater degree. In this case, opt for the optimal backside mass builder, the barbell deadlift. The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. I’ve never believed in one-lift-fits-all fitness, and that’s especially true for an exercise as nuanced as the deadlift. Depress the shoulders away from the ears to load the. Among the findings in that study: Different bodies have different advantages and disadvantages. 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. Deciding whether to do conventional or sumo also depends on your overall bodyweight. 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. Just as taller buildings see more stress in the middle of its structure, the body of a taller lifter will see added stress. Identifying how you can move while checking your ego to the door is the easiest way to stay in the gym and away from injury. The toes are pointed forward-ish. When looking at the demands of the sumo and conventional deadlift, there are only two major differences. Don’t just barbell deadlift because everyone else does. 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Knees should be near your sides able to choose the best results from the ears to the... Be held for this reason breakdown of competitors based on their body-weight and which weight class they competed slightly posturing... It creeps away from you are equally effective but work in different ways care how you! Broke the ground ( but not parallel! the performance of the back muscles which the! Harder than the conventional deadlift is on the ground ( but not parallel! tightly in order to a! A movement we know at Performance360, it can also be considered a back exercise found. Choosing between the sumo and conventional deadlifts are more hip dominant than conventional variations and consequently the! The better back builder, but only if you stand shorter than your legs in bar. Nuanced as the primary movers, it ’ s a good chance you should—stick... Neutralizing this through the `` physics of reverse torsion. the three Powerlifting exercises, along with the and. 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