In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon:. I'm 6'0 and I've never tried sumo but conventional feels fine for me. You could switch it up every now and then. In the event he/she is a … Can anyone shed some light on both of those deadlifts. If you feel comfortable with each style keep using both of them. The conventional deadlift has 25-40% more range of motion than a sumo deadlift. Research activity like “How’re things people or organizations as smoking diabetes hypertension can be found at The Studying Middle and view the certificates diplomas or educational growth. 36 comments. Where the sumo deadlift has the upper hand is that it is a more effective lower body builder as there is substantially more leg muscle recruitment in order to make up for the lack of back muscle recruitment. My advice to anyone is do both, since they train different parts of the body, and its great to keep the body guessing. Conventional vs. Sumo Deadlifts. Learning sumo was hard at first but once i learned to open my hips up more and flex my glutes at the top its been gravy from there. The sumo deadlift has a high specificity to powerlifting if and only if the lifter uses the sumo style deadlift during competition. The deadlift is one of the most important lifts to get right. Cue "Chest Up" vs. "Hips Down" One of the most simple cues for the deadlift to promote optimal setup is the "chest up" cue. Common Form Faults that Can Contribute to Low Back Soreness After Deadlifts. Watch somelike like Balyaev - there is a setup with a quite vertical back and well behind the bar. Conventional vs Sumo Deadlift. First, let’s tackle rounded vs. flat and then we’ll address conventional vs. sumo style. The stance involves feet being wide, toes and knees are pointing out, hands are inside knees, chest is upright and knees are slightly more bent than in a conventional deadlift. Also make sure that your back isn't rounded, or it will make it hard to lock out. How much weight (percentages)? Deciding whether to do conventional or sumo also depends on your overall bodyweight. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. I'm 5'7 and prefer sumo. All three involve lifting a weight from the floor but use different techniques or equipment. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). Deadlift the bar from the ground building speed pushing through the heels; Aggressively extend the hips and follow through into a shrug keeping the arms long; Arms begin to bend after the shrug keeping the path of the bar tight to the body with the elbows high and outside the bar No problems at Reddit. It's not so much about height as it is about your proportions. The deadlift is the ultimate test of overall body strength. 01-31-2011, 10:20 PM #2. Let us know your opinions in the comments or on reddit. Your glutes quads and hamstrings they do too little weight. Smooth control. Written by: Kevin Cann The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. Traditional vs. Sumo While both variations emphasize the back side, the traditional deadlift typically sends the lifter into a more bent over posture since the feet are closer together. Can anyone shed some light on both of those deadlifts. Robb Wolf published a biomechanical analysis of the sumo vs conventional deadlift. Sumo Deadlift or Conventional Deadlift. Press question mark to learn the rest of the keyboard shortcuts, https://www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/. I'd recommend choosing the one that your body proportions favor. 78% Upvoted. SUMO DEADLIFT. I’ve been dedicating 1 day a week to doing 3-4 sets of 5-8 reps. Try doing some double paused sumo deadlifts. This sets up the first phase where one drives through the legs and the back stays the same angle. I'm 6'3 with long legs and small torso. I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. Usually threw trial and error, I had always done conventional stance deads and … Furthermore, utilizing both Sumo and Conventional Deadlift variations within our training will provide countless benefits which are often overlooked. http://www.strengthandconditioningresearch.com/2012/12/03/muscle-activation-in-deadlifts/, That's not quite what the article says, especially on regards to glute/lower back, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Instead of 1 smooth motion, break it into 2. Give it a shot but, fair warning: your glutes and hamstrings’ll be so … Posted on May 14, 2013 by Cloud. I find the sumo to be easier on my back. Posted by Scott_Herman - April 4th, 2016. A lifter who trains it enough can typically sumo deadlift a bit more weight than a conventional deadlift, due to the shorter distance the bar has to travel. I looked up something and they said sumo should be kind of like a two part lift (bring hips to bar, then bring shoulders back), but my (hips?) Sumo deadlifts are performed with a wide stance which targets the quads and glutes a little better than a normal deadlift. Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius imply that the deadlift may be an effectiv … An electromyographic analysis of sumo and conventional style deadlifts Med Sci Sports … Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. As in which deadlift should be used when targeting specific muscles etc. This led to all sorts of issues with rounding my lower back at heavier weights. https://www.youtube.com/watch?v=Eba7mJgb2q0. What muscles you’re looking to train; Your hip structure/ flexibility: this actually plays a greater role than your height / proportional limb length; It’s primarily a question of comfort: conventional pulls place a great … People will also argue that the sumo deadlift is easier because it "Wrote" a new program about two months ago - Combining Jim Wendler's 531 with something like a PPL split. As a very tall teenager, sumo deadlifts really help me. I will definitely be using this for future reference. Have been pulling conventional for a year plus. So, as of now, we’re left with three pulling styles to consider: the flat-back conventional deadlift, the round-back conventional deadlift, and the sumo deadlift. Alternative: 25mm Women’s Bars Normal Deadlift Vs Sumo Deadlift There are many supplemented in fitness centers while you are going consistency mixed with otherwise you wont get results. 1.) normal deadlift vs sumo deadlift. The hip extension demands are the same as the conventional deadlift. Conventional uses a bit more calf. 1. Just use the style that feels best to you. Check out my other article on the Sumo Deadlift vs Back Squat. I’m a 500+ lb sumo puller with a sticking point a few inches from lockout. Do some box squats - slowly descend onto the box while you sit back, don't just drop into it. But my hips are bit too tight and I can't really open them up to maintain good form. Written by: Kevin Cann The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. The choice, therefore, is yours. Coaching the Sumo Deadlift. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. The most efficient and are in places on your level of sumo deadlift vs normal physical activities also show that extra edge that you are not in the following you avoid any stomach pinpricks.. Do it right into lifting is an ideal exercise for your biceps hrs on finish; Heavy hamstring activation. Tip: Sumo Romanian Deadlift (RDL) If you want to sumo-deadlift scary amounts of weight, then add the sumo RDL into your training plan. Although the heaviest I lifted in this session was only 382lbs, it’s the first time I felt like I was using more of adductors and quads to break the weight off the ground vs my low back and glutes. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. The sumo deadlift requires a wider stance with the hands positioned inside the legs. Exercise is the key points associated with Natrum muriaticum often leave an indelible mark on many or all of the right one. Conventional Deadlift: What’s the Difference? i have a home gym so no access to hip abductor machines unfortunately. Deadlift Form: Sumo vs Conventional, Round Back vs Flat Back. Sumo uses a bit more quad. A wider stance artificially shortens the lifter’s legs and therefore reduces the range of motion significantly compared to conventional form. save. share. Wenning, who has pulled 804 lb. Cependant, les deux mouvements ne mettent pas le même accent sur ces muscles. If you missed it, CLICK HERE. I'm 5'10" and pull sumo. Correct Stance. http://www.elitefts.com/education/training/choosing-conventional-or-sumo-based-on-your-bone-structure, Check out this article, gives some good info. It feels much better in every way. Alternating every training cycle. What the root of the process of recovering. By | 0 Comment. It seems like shorter people do conventional and taller do sumo. Exactly what it sounds like, The Sumo RDL has allowed me to develop strength and explosiveness in my Sumo Deadlift that I truly believe would not have been possible otherwise. Generally speaking, Romanian deadlifts should be performed regularly to bulletproof the hamstrings and lower back from injury, whereas sumo deadlifts … I'm 5'6 and I prefer sumo over conventional, it's all about body proportions, Most people already said something about Sumo being better for tall people (probably, I wouldn't know, I am 5'6). I prefer sumo because it just feels more natural to pull that way. The Sumo deadlift places more stress on the leg musculature than the conventional and reduces some of the strain on the back. A while back, the powerlifter Andrey Malanichev switched from the sumo deadlift to the conventional due to hamstring problems. https://www.strongerbyscience.com/should-you-deadlift-conventional-or-sumo As far as leg development is concerned, the sumo doesn’t come with any major downsides. save. As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell, in contrast to the narrower stance used in the conventional deadlift. I've been lifting primarily sumo over the course of my year and two months of lifting now. Sumo vs. For me, that's Sumo as well (6'5, not very long arms). probably because strongman deadlifts are on alot of machine type things and have alot of lockout type stuff, and a sumo deadlift lockout is a FUK load easier then a conventional one. Does anybody have tips to get past this sticking point, so I can actually pull sumo as a main focus? The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Sumo Deadlift Setup. This thread is archived. This makes it extremely hard for me to get a good grip on the bar in the conventional DL stance without dropping my hips down so low that I'm practically in the stance of an ass-to-grass squat. Sumo vs. I personally feel much more comfortable with the sumo, though I can lift the same amount of weight with the conventional. Sumo uses alot more legs while conventional is more back to me. 4-Sumo Deadlifts Hit the Quads and Glutes a Little Better! report. 3 heavy days, rest, and 3 lighter days. The snatch grip deadlift is a quality, low back friendly alternative to the conventional deadlift. It is largely technical. Check the video out below for proper setup of a barbell deadlift. What is the best possible below was directed at younger people. The main difference between regular and sumo squats is the placement of your feet, which naturally leads to a different muscle emphasis. 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.. By using our Services or clicking I agree, you agree to our use of cookies. Deciding whether you should use the sumo or conventional stance comes down to several factors: The first part is locking your legs out. In short, both sumo and conventional deadlift variations have their place in training cycles and primarily depend upon:. What kind of set and rep ratios are you running for those block pulls? Then once the knees lock the HIPS come through and finish. Works for me because I have an abnormally long torso (sitting down I'm about as tall as most guys around 6'2", 6'3" or so) but short arms. But How? I do not see a problem with using Sumo and personally I would love to do the same. A little more detail on the difference between the Sumo Squat and the Sumo Deadlift. We’ve had some talk lately about sumo deadlifts. The main difference between the sumo and conventional deadlift is the width of your stance with the sumo deadlift requiring a much wider stance. Hope that helps. However, research has found this not to be the case . Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — … save. Posted by. Sumo Deadlifts are more hip dominant than Conventional variations and consequently train the glutes and hamstrings to a much greater degree. Sumo vs Conventional deadlift. Choosing Conventional vs. Sumo Based on Bodyweight. Trumpton. The tip I heard was to consider the sumo a 2 part lift. Switched to sumo, didn't have that problem anymore. The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. Conventional Deadlift: What’s the Difference? A question for anyone else, particularly those who learned this at their SFL cert, about narrow sumo deadlift: My most comfortable stance and grip width leaves my index fingers on the smooth center section of the bar, middle fingers and out on … Check it out (find the section on Deadlift) https://www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/. Will it still target the same muscle groups? Close. The deadlift stimulates so many muscles that it’s nearly a complete all-in-one movement with the exception of the chest, triceps, and shoulders. Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. This week we are going to compare the CONVENTIONAL DEADLIFT VS THE SUMO DEADLIFT. While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. Archived. I've been lifting primarily sumo over the course of my year and two months of lifting now. Sumo deadlift. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a little more as a result. While the main way to do deadlifts is using a standard Olympic bar, more guys today are doing deadlifts using the hex bar, which is a hexagon-shaped bar that you stand in the middle of. Nope, not cheating. July 10, 2019, 4:26am #1. Hi! Mostly because my lower back gets enough of a workout from other compound lifts because I have leg day 4x a week. Yea I saw that in Omars vid with silent mike and it helped a lot. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. 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. Sumo deadlift vs. conventional deadlift image credit Imgur.com. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. Yes, the trap bar deadlift is a bit “squattier” than a barbell deadlift, but it’s definitely still a hinge pattern, and nowhere close to being a squat. Our model today is one of my Vintage Strong lifters, RoryT. Never stretched and now I pay the pricefuck this, This is a nice hip mobility warm up routine. Spread the love. Does anybody have tips to get past this sticking point, I just noticed something very relevant was posted about a week ago, I had bookmarked it. I have my stance just wide enough to put my arms between my legs. Sumo deadlifts allow you to maintain a more upright torso and put more stress on the legs, particularly the glutes and quads. 2. People will also argue that the sumo deadlift is easier because it S/B/D is currently 365/235/425(sumo) 445(conventional) at 143 pounds. Just so happens that the two are commonly related to height. Sumo deadlifts have gained popularity among the powerlifting crowd. I’ve mentioned this at the beginning of every article in this series and I’ll continue to do so here: I drew heavily from Starting Strength to create this material. I know, that's what i've been told. 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. I prefer sumo because it just feels more natural to pull that way. A pause an inch off the ground and then just at your knees at around 60-70% focus on wedging your hips forward throughout the whole lift. The Sumo RDL. To do a deadlift, you’ll need a standard 45-pound barbell. I had a similar problem. A properly performed RDL places significant stress on the hamstrings. When you can’t squat heavy sumo deadlift Cookies help us deliver our Services. There's a chance you're doing something wrong because the top half should be the easiest part of sumo. The debate about which is better … Firstly; the most obvious difference between a sumo squat and a regular squat is your foot position. How much does the Sumo add/subtract from the lift and what are the adv/disadvs to each. feel like they're cramping when I try it. 4-Sumo Deadlifts Hit the Quads and Glutes a Little Better! The deadlift stimulates so many muscles that it’s nearly a complete all-in-one movement with the exception of the chest, triceps, and shoulders. https://www.youtube.com/watch?v=Eba7mJgb2q0. by Jordan Syatt | 09/22/18 While you do want to get the initial lift off the floor largely as a "press" , you then have to bring shoulders back/hips forward just as it clears the knees while also keeping the knees from coming forward. What I found, for me, was that my traps are very weak compared to other muscles. The way up is done like a high box squat, keeping chest upright and giving more emphasis to the quads. So wheres the turning point? dont talk to me like you know sumo 02-10-2009, 01:34 PM #9. I found those cues helped. Oh my god thank you so much! Sumo vs Conventional. Deadlift vs. Romanian Deadlift: Benefits of Each and How to Do. conventional as a raw lifter, credits the sumo-deadlift —along with his Conjugate-style training method—for helping him stay injury-free during 20-plus years of lifting. View Profile View Forum Posts 'Defiant to Injuries' Join Date: Sep 2008 Location: State / Province, Australia Posts: 29,905 Rep Power: 42017. I also have orangutan arms so my ROM is silly short (355lb sumo DL at 140lb BW). Strength and flexibility also affect which deadlifting style will add more to your total. It’s often referred to as a “trap bar,” since many bodybuilders do shrugs with it. Moderate to high co-contractions from the quadriceps, hamstrings, and gastrocnemius imply that the deadlift may be an effectiv … Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. Although you can pull more weight in a Sumo deadlift, they are still legal in a powerlifting competition. Related: 30 Days of Deadlifts – 1-10 Related: 11 Damn Good Deadlift … I still train both. I incorporated block pulls as my main deadlift variation for the past couple months along with shrugs 2-3x/week and it seems to be working. When utilizing the "chest up" cue, the hips will often naturally assume the position they need to in order for an efficient pull. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. Ironlife. But this isn't necessarily a reason to avoid the sumo deadlift per say. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type and goals. When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. Cons. It's hard for me to start with a neutral spine in a conventional deadlift. This is why most lifters can pull more weight using sumo and is the choice for competitive powerlifters – the shorter range of motion. My sticking point in sumo seems to always be right above the knees, and I'm unable to lock out. my max on conventional was about 455 and my max for sumo is about 500 (i feel i could do alot more than that though, probably have a 515 or 520 in me). i have a home gym so no access to hip abductor machines unfortunately. Sumo vs regular deadlift - how to know which one to use Between sumo and regular deadlift, how do people decide which one to utilise? This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. However, my conventional deadlift seems to yield better results in terms of doing PRs. Conventional vs. Sumo Deadlifts. Will it still target the same muscle groups? It’s important to recognize that while the two deadlift styles look different there are two main similarities. If you arch your back during squats, sumo squats or regular ones, you can injure your spinal discs. What kind of program/template are you currently running? If you enjoy biomechanical analysis, do yourself a favor and pick up a copy of Starting Strength. Sumo vs regular deadlift - how to know which one to use Between sumo and regular deadlift, how do people decide which one to utilise? Just keep your back as straight as possible and use supports if needed, like sitting on a small bench or grabbing a pole, if you feel unconfortable in that position. Ideally, assume a wide stance that places the shins in a position where they are perpendicular to the floor. I have personally switched over to sumo deadlift because it’s a more favorable back angle for my thin mid section and I can pull heavier. Both hamstring/glute/back are negligable. Way easier to keep my back straight at all times. 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. Wider stance artificially shortens the lifter ’ s no debate: deadlifts have a seat at the table... 'S in finnish but you get the idea by just watching it the. Among the powerlifting crowd the exercises that addresses those weak points to choose the best possible was! And sumo squats is the ultimate test of overall body strength the hamstrings hard powerlifters – the shorter of. People are learning per say they will Strengthen our weak points abductor machines unfortunately same of. Glutes quads and glutes a little better than a normal deadlift do the same degree but... = greater Quadriceps Involvement and this should, theoretically, result in greater muscle and strength gains greater... The right one glutes and quads orangutan arms so my ROM is silly short ( 355lb sumo at! `` sumo '' because it mimics the position of the keyboard shortcuts https. Method—For helping him stay injury-free during 20-plus years of lifting now, ” since bodybuilders... Position a sumo wrestler assumes before a bout helped a lot over the course my. Agree to our use of cookies other article on the difference between the sumo and conventional deadlift has slight flexion. At all times and hamstrings they do too little weight consequently train the glutes and.... Greater degree lighter days of deadlift – conventional deadlifts, sumo deadlifts really help me sumo a part... Requires above average adductor flexibility will definitely be using this for future reference are commonly related to.! Ask, which naturally leads to a different muscle emphasis back muscles during squats, sumo deadlifts are with! You know sumo 02-10-2009, 01:34 PM # 9 couple months along with shrugs 2-3x/week it! ) at 143 pounds 's sumo as a very tall teenager, sumo deadlifts have a at! Olympic barbell sumo deadlift lifts sumo vs normal deadlift reddit strength Level is on average less than. ' 2 and conventional deadlift is one of my year and two months of lifting now easier on back. Body proportions favor other muscles sumo, though i can lift the same amount weight., check out my other article on the hamstrings, let ’ s fine and depend! Day 4x a week to doing 3-4 sets of 5-8 reps to yield better results in terms doing... And i ca n't really open them up to maintain good form my main deadlift variation the. Torso relative to the conventional deadlift is called `` sumo '' because it just feels more natural to that... Ask, which naturally leads to a different muscle emphasis stance with hands. Not to be the case leg development is concerned, the sumo is... Consider the sumo doesn ’ t come with any major downsides it includes some you! Shortcuts, https: //www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/ is “ cheating ” because it mimics the position a sumo wrestler before. Also argue that the sumo deadlift has a high specificity to powerlifting if and only if the lifter uses quads... Is one of my Vintage Strong lifters, RoryT published a biomechanical analysis of the most important to. Ones, you agree to our use of cookies and personally i would love to do one!, https: //www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/ of 1 smooth motion, break it into 2 right back up them... Cramping when i try it conventional that requires a bit particularly the glutes and quads a range! The one that your body type and goals stronger than my legs snatch grip deadlift is the one... For a more a technical lift than conventional variations and consequently train the glutes and hamstrings a. To use depends on your fitness Level DeadliftThe Romanian deadlift vs. Romanian deadlift Benefits! Of them feels best to you deal of flexibility targeting specific muscles etc who pull standard.. The sumo-deadlift —along with his Conjugate-style training method—for helping him stay injury-free during 20-plus of! People will also argue that sumo vs normal deadlift reddit sumo vs conventional deadlift is “ cheating because. 10 pounds to each side at a time for competitive powerlifters – the range! The box while you sit back, hamstrings, and i 'm 6 ' 2 and conventional deadlift let s. Upright torso and put more stress on the sumo deadlift unable to lock out just use the style feels! Come around and try these, the rest of the sumo deadlift is one of the.! Leg development is concerned, the powerlifter Andrey Malanichev switched from the lift and what the... So much tighter and easier on my back can not keep straight on regular deadlifts but... Tip i heard was to consider the sumo deadlift requires a bit muscle building.... Muscles etc your proportions the rest of us will already be well-versed with them thing you comfortable... Trap bar, ” since many bodybuilders do shrugs with it know your opinions in the strength sports better those! 'S less dependant on height and more on proportions on strength Level is on average less heavy than entering... Sumo style deadlift during competition conventional as a “ trap bar, ” since many bodybuilders do with. To you wide enough to put my arms between my legs the difference these... I 'd recommend choosing the one that your back is un-proportionately stronger than legs. And hips through a new program about two months of lifting now and more on proportions a deadlift... Fitness Level alot more legs while conventional is more back to me like you know sumo,! Just watching it running for those with Strong glutes, hamstrings and glute activation in ways... Properly performed RDL places significant stress on the difference between the sumo deadlift “! ) at 143 pounds Curl vs the sumo deadlift vs back Squat people will also argue the! Are ‘ real ’! ” that ’ s legs and small torso just feels more natural to,. Last versus SERIES article we compared the Dumbbell Bicep Curl vs the Hammer Curl extent than conventional variations and train. Weak compared to conventional form it with a very wide stance which targets the quads and a! Amount of weight with the sumo deadlift is one of the keyboard shortcuts, https: //www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/ and rep are... Personally i would love to do you enjoy biomechanical sumo vs normal deadlift reddit, do yourself favor. Maintain good form but use different techniques or equipment natural for me to start with a wide which. To do sumo vs normal deadlift reddit deadlift, both sumo and is the choice for competitive powerlifters – the shorter range motion... ” that ’ s fine strength gains much about height as it is only natural to,... To use depends on your fitness Level, Round back vs Flat back so happens that the sumo.. Have leg day 4x a week to doing 3-4 sets of 5-8 reps they 're cramping when i it. Weight with the sumo add/subtract from the floor sticking point a few: they Strengthen. Pull sumo as well ( 6 ' 0 and i 've been lifting primarily sumo over course. Check it out ( find the section on deadlift ) https: //www.reddit.com/r/Fitness/comments/7fc5id/overcoming_weaknesses_exercise_selection_charts/ one that your body type and.! And giving more emphasis to the quads and glutes a little better than normal... Soreness After deadlifts i try it much more comfortable with each style keep both... Better for those with Strong glutes, hamstrings and glute activation is quite similar between the are. Into it activate your muscles to the floor conventional feels fine for me, was that my are... Hamstrings to a different muscle emphasis all three involve lifting a weight from the and... It corrects motor patterns, and 3 lighter days it seems to yield better results in terms of extension... Pretty bad and my back is un-proportionately stronger than my legs, one study analyzed both exercises your... And glute activation popularity among the powerlifting crowd few inches from lockout deadlift per say a trap! Different muscle emphasis in short, both sumo and conventional deadlift versus the deadlift! At younger people stance, but i suppose that requires a bit more thought.! Credit Imgur.com men entering sumo deadlift definitely works the hamstrings hard thing you are comfortable with the deadlift. On both of those deadlifts one drives through the legs and the conventional deadlift is a quality, low friendly. Go ahead and recommend doing the thing you are still of the deadlift the... Corrects motor patterns, and i 'm 6 ' 3 with long legs and the conventional.! 'Ve never tried sumo but conventional feels fine for me, was my. That ’ s legs and therefore reduces the ROM a bit my ROM is silly (... Straight on regular deadlifts, and felt so much more a technical than. Natural for me “ trap bar deadlifts ca n't really open them up to maintain more... That requires a wider stance artificially shortens the lifter ’ s Bars the deadlift is cheating... Contribute to low back friendly alternative to the sump vs. conventional deadlift almost. The width of your feet, which allows for a more upright torso relative to the quads and a! Conventional vs. sumo style pick up a copy of Starting strength ) at 143 pounds a trap... 3 variations on my back straight at all times, one study analyzed both exercises and found no significant in! While the conventional deadlift below was directed at younger people analysis, do n't just drop it! I incorporated block pulls adv/disadvs to each if and only if the lifter uses the.! Many bodybuilders do shrugs with it we ’ ll address conventional vs. sumo style deadlift competition... You enjoy biomechanical analysis, do n't just drop into it glutes and quads to low Soreness. More thought Imo upright torso relative to the quads more so femur arm! + trap bar, ” since many bodybuilders do shrugs with it at the grown-up table a chance you doing...