“Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. Sumo Deadlifts are more hip dominant than Conventional variations and consequently train the glutes and hamstrings to a much greater degree. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. 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.. EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. The start position looks a little like a sumo wrestler at the start of the bout, which gives this exercise its name. In fact, you should alternate between sumo and conventional deadlifts to fully reap the benefits. OUR NEW PROGRAM: https://kizentraining.com/p/squatspecializationToday we're talking about the sumo vs conventional deadlift. While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. Other Considerations: Power, Force, and Velocity 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. Sumo Deadlift Setup. For instance, a long torso means there is a greater moment arm from the shoulders to the hips. At first glance it appears reasonable, after all, since the sumo deadlift looks more like a squat with the bar in the hands, and we all know the squat is king for hip development. For the deadlifts, are my hips too high on the 120 sumo? Conventional and sumo deadlift paraspinal (including erector spinae) and hip adductor excitation were similar. To name a few: They Will Strengthen Our Weak Points. The conventional deadlift, on the other hand, demonstrates more overall hamstring (concentric) and erector spinae (eccentric) excitation, than the hex bar deadlift. And those leverages can be an advantage or a disadvantage to either the conventional or sumo deadlift. If you’re interested in learning more about the conventional vs sumo deadlift and which … The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. This is another attempt at barbell squats since January 2020. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Try the stiff leg deadlift and Romanian deadlift too — these compound movements will make you stronger, improve your posture, and lower your risk of injury. A year ago I tried barbell squats but my form was so off, my back curved and I didn’t brace my core. Conventional vs. Sumo Deadlifts. Sumo deadlifts are performed with a much wider stance than conventional deadlifts. Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. Furthermore, utilizing both Sumo and Conventional Deadlift variations within our training will provide countless benefits which are often overlooked. 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. Sumo deadlift and back squats. 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