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Home Ā /Ā  OSL Blog Ā /Ā  Sumo vs. Conventional Deadlift: Which One Is Better?

Sumo vs. Conventional Deadlift: Which One Is Better?


Key Takeaways

  1. The deadlift is a functional movement that engages all the major muscle groups, including your back, arms, glutes, quads, hamstrings, quads, and abs.
  2. This compound exercise builds strength and power while increasing the release of testosterone and other anabolic hormones. Studies suggest that it may also help prevent and reduce back pain.
  3. Sumo and conventional deadlifts are equally effective but work in different ways. The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. It may also feel easier for some lifters.
  4. Choosing between the two depends on your training goals, experience, and personal preferences. A powerlifter, for example, will decide based on which version allows him to use the largest amount of weight.
  5. Both deadlift variations are safe as long as you use proper form. Common mistakes, such as rounding your back or starting in a squat position, may lead to injuries.

Along with the squat, deadlifts are touted as one of the best exercises for mass and strength gains. This compound movement engages both the upper and lower body, especially the back and its surrounding muscles. It also hits your quads, glutes, hamstrings, arms, and abs. 

When it comes to the sumo vs. conventional deadlift, you can choose either variation. It all comes down to your training goals as well as your strengths and weaknesses. 

Deadlifting Benefits

Yet, many gym-goers skip this exercise altogether because of back injuries. Some mistakenly believe that doing deadlifts will make them look bulky. 

Nothing could be further from the truth. 

Importance of Form

Like all exercises, deadlifts may lead to injuries and back pain. However, itā€™s not the movement itself that causes these issues, but your lifting form. A poor lifting technique can result in injuries, whether youā€™re doing presses, squats, deadlifts, or even push-ups. 

And thatā€™s what weā€™ll discuss today. Read our guide to the sumo deadlift vs. conventional deadlift, what other variations you can try, and how to stay injury-free! 

Are Deadlifts Worth the Hype? 

This compound movement is often called the king of mass builders ā€” and for good reason. When done correctly, it can increase mass and strength, improve your posture, and enhance core stability. On top of that, it engages more muscles than the squat. 

Deadlift Exercise

Deadlifts hit some of the largest muscle groups in the body, especially the knee, hip, and lower back muscles, according to the Strength and Conditioning Journal. They also strengthen your core, leading to improved physical performance. 

Both the squat and deadlift involve triple joint extension, but theyā€™re completely different from a biomechanical perspective. For example, deadlifts start with a concentric contraction and end with an eccentric contraction, which isnā€™t the case with the squat. 

Advantages

One of the biggest advantages of deadlifts is that they recruit many large muscle groups at high contraction rates. This leads to improved strength and conditioning. In addition to the major muscle groups, deadlifts also engage your abs, arms, and other smaller muscles. 

Like the squat, deadlifts are a functional movement. When performed regularly, they can make everyday activities easier and keep your bones strong. Some studies suggest that barbell deadlifts may help prevent and reduce back pain, which is why theyā€™re often used in rehab programs. 

The benefits of deadlifting donā€™t end here, though. Hereā€™s what else you can expect from this functional exercise. 

1. Build Stronger Glutes 

Deadlifts recruit the gluteus maximus, the largest muscle in your body. Contrary to popular belief, you donā€™t need to focus solely on squats to shape your butt

Deadlift Glute Muscles

Perform both squats and deadlifts to build buns of steel. Strong glutes donā€™t just look good but also translate into greater power, endurance, and athletic performance. 

2. Trigger the Release of Anabolic Hormones 

Heavy squats and deadlifts trigger the release of anabolic hormones, such as testosterone, insulin-like growth factor-1 (IGF-1), and human growth hormone (HGH). 

Deadlift Anabolic Hormones

According to a study published in Sports Medicine, anabolic hormone levels stay elevated for 15 to 30 minutes after training as long as an adequate stimulus is present. 

This hormonal response occurs in both men and women, so female athletes can reap the benefits too. 

3. Get Bigger Traps 

Want massive traps? Add deadlifts to your training routine! 

Best Trap Workout Deadlift

While itā€™s true that shrugs work great for trap development, they are not your only option. 

When you do deadlifts, the trapezius muscle is under constant tension, which ignites its growth and makes it stronger. 

4. Build Overall Strength

This compound movement engages muscles on both the front and back of your body. Furthermore, it targets the entire posterior chain, including your glutes, hamstrings, and calves. This results in greater overall strength and massive gains. 

Deadlift Strength

Beginners and pro athletes alike can benefit from deadlifting. A 2014 study has found that deadlifts significantly increased strength and stability in untrained subjects in as little as 10 weeks of training. These benefits effects were most noticeable in female lifters. 

Since this is a functional exercise, it can also make you stronger in real life. Youā€™ll find it easier to help a friend on moving day, carry groceries, and so on. Your flexibility and range of motion will improve too. 

5. Relieve Back Pain 

As mentioned earlier, deadlifts are perfectly safe as long as you use correct lifting form. This movement may even help relieve lower back pain in some cases. 

Low back pain is a common complaint among athletes. Most times, itā€™s treated with nonsteroidal anti-inflammatory drugs, muscle relaxants, spinal manipulation, or physical therapy. Unfortunately, pain relievers carry side effects; other treatments are often expensive or time-consuming. 

Less Back Pain Deadlift

Itā€™s estimated that 1 to 40% of athletes suffer from severe low back pain. Weight lifters, gymnasts, American football players, snowboarders, and dancers are particularly prone to this condition. 

Deadlifts are not a cure-all, but they may help prevent and alleviate back pain by strengthening the back muscles and improving your posture. Plus, this exercise has none of the side effects of medications. 

6. Minimal Equipment 

A major advantage of deadlifts over other exercises is that it requires minimal equipment. All you need is a barbell or a set of dumbbells or kettlebells. 

Deadlifts Kettlebell

You can even do deadlifts at home as long as you have these accessories. If not, you may use resistance bands or TRX straps to get the job done. 

7. Increased Safety 

Deadlifts are actually safer than barbell back squats and other movements targeting the back and lower body. With this exercise, there is no risk of getting pinned under the bar. 

Again, using proper lifting form is a must. 

8. Develop Grip Strength 

Grip strength is one of the most overlooked aspects of resistance training. Yet, it plays a vital role in athletic performance. If you lack grip strength, youā€™ll be at a greater risk of injuries. 

Grip Strength Deadlift

Deadlifts can significantly strengthen your grip due to the heavy load involved in the movement. Just make sure you donā€™t use wraps. These accessories are often unnecessary and can work against you.

Master the Deadlift in 5 Steps 

Before discussing the sumo vs. conventional deadlift, itā€™s important to know how to execute this movement correctly. A poor deadlifting form is often the culprit behind back or knee pain, injuries, and herniated discs. 

Once youā€™ve mastered the standard deadlift, you can increase the load and try new variations. 

How to perform a dead lift, step by step visual guide

Ready to give it a try? Hereā€™s how to deadlift with proper form:

  1. Stand with your midfoot under the bar (use a low weight until you learn the movement)
  2. Grasp the barbell with a shoulder-width grip
  3. Pull your shoulders back, extend your hips and knees, and lift the bar. Keep your chest up and your back straight. 
  4. Hold the barbell for 1-2 seconds at the top of the movement. 
  5. Return it to the floor with a slow, controlled motion by bending your legs and pushing your hips back. Repeat. 

Essential Form Tips

Sounds simple, doesnā€™t it? However, there are a couple of rules you should follow to prevent injuries and get better results: 

  • Donā€™t go overboard with the number of reps. If you can complete 15 or more reps, youā€™re either doing it with bad form or not lifting enough.
  • Maintain a neutral spine throughout the movement. Do not arch or hyperextend your back.  
  • Brace your abs and squeeze your glutes when pulling the bar off the floor. 
  • Keep the barbell close to your body to avoid swinging. Your arms should stay straight at all times. 
  • Before lifting the barbell, make sure itā€™s positioned directly underneath your scapulae, not in front of it. 
  • Always secure the plates with collars. 
  • Put your weight on your heels and midfoot, not your toes. 
  • Donā€™t lose tightness until you finish the movement. 
  • Deadlifts and squats are two completely different exercises. Therefore, you shouldnā€™t start the deadlift in a squat position
  • Your body should move upward at the same speed and pace. If letā€™s say, your bottom rises faster than your chest, youā€™re doing it all wrong. 

How to Perform a Sumo Deadlift 

Now that you know how to do a conventional deadlift, go ahead and try other variations. The sumo deadlift, for example, requires a wider stance but follows a similar movement pattern. 

Like the standard deadlift, this exercise engages all the major muscle groups. Itā€™s particularly effective for the quads and glutes, but it also targets the adductors, hamstrings, traps, erector spinae, and core muscles. 

How to Perform Sumo Deadlift

When done right, sumo deadlifts can help develop your hips and posterior chain. It requires less ankle and thoracic spine mobility than standard deadlifts, making it suitable for those with limited range of motion. 

Step by Step

Letā€™s cut to the chase and see how to perform a sumo deadlift:

  1. Stand with your midfoot under the bar. Your feet need to be set wide, with the toes pointing toward the weight plates. 
  2. Grip the barbell by bending at the hips. Position your arms below the shoulders and keep them extended throughout the movement. Look straight ahead and keep your chest up. 
  3. Lift the bar, driving through your feet. Push your knees out and drive your hips into the bar as you pull it up. 
  4. Bend your hips back to finish the movement. Keep your back straight the entire time. Repeat. 

And here are some things to keep in mind when performing this movement: 

  • Keep your core tight and braced when lifting the weight. Visualize the pressure rising in your body before every rep. 
  • Make sure your shins are at 90 degrees to the ground before you start lifting the bar. 
  • As with the standard deadlift, squeeze your shoulder blades and lats
  • Spread the floor apart to initiate the movement. With a standard deadlift, youā€™ll push the floor away from you. 
  • Do not round your lower back as it puts uneven pressure on your discs and may lead to injuries. 
  • Keep the barbell as close to your shins as possible through the movement. 
  • Use your posterior chain, not your quads, to generate power and lift the barbell. 

Sumo vs. Conventional Deadlift: Whatā€™s the Difference? 

When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. 

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. 

Conventional deadlifts, on the other hand, elicit greater activation of the medial gastrocnemius. What the journal of Medicine and Science in Sports and Exercise concluded is that sumo deadlifts are a better choice for quad development.Ā 

Sumo Vs. Conventional Deadlift Difference

Furthermore, sumo deadlifts appear to be more beneficial for individuals with longer torsos, as reported in a 2019 review in the Journal of Sports Science and Medicine. If you have a shorter torso, go for conventional deadlifts.Ā 

The range of motion differs too. Standard deadlifts typically use a 20 to 25 percent greater range of motion compared to the sumo version. Therefore, they require greater mechanical work and may feel harder for you. 

Starting Positions & Movement

Another difference lies in the start position and movement pattern. With sumo deadlifts, your shoulders are in line with the barbell when you initiate the movement. Conventional deadlifts require positioning the shoulders over the bar. 

All in all, both exercises can benefit strength athletes, so thereā€™s no need to choose between them. The best thing you can do is to experiment and see what feels comfortable to you. Ask yourself:

  • Which stance allows you to lift heavier?
  • Which version feels more natural? 

If youā€™re a bodybuilder, choose a deadlift variation that meets your training goals, whether itā€™s a massive back or bigger quads and stronger hips. Powerlifters, though, will decide based on what version allows them to lift the heaviest weight possible. 

As a beginner, start with the conventional deadlift. Move on to sumo deadlifts and other variations as your form improves.

How Heavy Should You Deadlift? 

As discussed earlier, newbies should use a relatively low weight. As you progress, add more plates to the bar. The amount of weight you should lift depends on your gender, body weight, and experience level. 

Deadlift Weight Limit

Use the following deadlift strength standards as a starting point: 

For 165 lb Men

  • Untrained: 135 lbs
  • Beginner: 255 lbs
  • Intermediate: 295 lbs
  • Advanced: 410 lbs
  • Athlete: 520 lbs

For 181 lb Men

  • Untrained: 150 lbs
  • Beginner: 275 lbs
  • Intermediate: 315 lbs
  • Advanced: 440 lbs
  • Athlete: 550 lbs

For 198 lb Men

  • Untrained: 155 lbs 
  • Beginner: 290 lbs
  • Intermediate: 335 lbs
  • Advanced: 460 lbs
  • Athlete: 565 lbs

This website features an online calculator that you may use to determine how much you should be able to deadlift. Although these estimates are not 100% accurate, they can give an idea of where youā€™re at. 

In general, the average person should be able to deadlift 1-1.5 times his body weight. Some sports organizations, though, recommend lifting at least double your body weight. These numbers, however, are not set in stone. 

If youā€™re struggling with a strength plateau, check out our guide on how to choose the best deadlift program to increase your one-rep max. Weā€™ll show you what exercises to do to get stronger and get the most out of your workout routine. 

Experiment with Different Deadlift Variations 

Although thereā€™s a lot of debate on the sump vs. conventional deadlift, both movements are equally effective. They just work in different ways and require a slightly different lifting form. 

But you donā€™t need to choose between the two. In fact, you should alternate between sumo and conventional deadlifts to fully reap the benefits. 

Deadlift Variations

Try the stiff leg deadlift and Romanian deadlift too ā€” these compound movements will make you stronger, improve your posture, and lower your risk of injury. For best results, perform deadlifts when training your back or legs. 

By experimenting with different types of deadlifts, you can hit your muscles from all angles and boost your overall performance. In the long run, youā€™ll enjoy greater mobility and strength, feel more confident, and lift heavier in the gym. 

Do you prefer sumo or conventional deadlifts? Or perhaps youā€™d recommend a different version? Share your thoughts below!

Disclaimer: None of the individuals and/or companies mentioned necessarily endorse Old School Labs products or the contents of this article. Any programs provided for illustration purposes only. Always consult with your personal trainer, nutritionist and physician before changing or starting any new exercise, nutrition, or supplementation program.
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