Deadlifts are considered one of the essential compound exercises for strength training. They work for multiple muscle groups simultaneously and are great for building overall strength and power. However, there are different types of deadlifts, and the two most popular ones are sumo and conventional. In this article, we will compare sumo and conventional deadlifts to help you decide which is better for you.

What is the Sumo Deadlift?

The sumo deadlift is a variation where the lifter uses a wider stance and places their hands inside their legs, allowing for a more upright torso position. The sumo deadlift is often considered an easier variation for those with long legs or shorter arms. It puts less stress on the lower back and emphasizes the quadriceps, glutes, and inner thighs.

What is the Conventional Deadlift?

The conventional deadlift is a variation where the lifter uses a narrower stance and places their hands outside their legs, allowing for a more bent-over position. The conventional deadlift is often considered to be a more challenging deadlift variation due to the longer range of motion and the increased stress on the lower back. It emphasizes the hamstrings, lower back, and grip strength.

Sumo Deadlift vs. Conventional Deadlift: The Differences

There are several differences between sumo deadlifts and conventional deadlifts. Here are some of the key differences:

Stance

The most apparent difference between sumo deadlifts and conventional deadlifts is the stance. In sumo deadlifts, the lifter uses a wider stance with their feet pointing outward. In conventional deadlifts, the lifter uses a narrower stance with their feet pointing forward.

Grip

Another difference between sumo deadlifts and conventional deadlifts is the grip. In sumo deadlifts, the lifter places their hands inside their legs. In conventional deadlifts, the lifter places their hands outside their legs.

Range of Motion

Sumo deadlifts have a shorter range of motion compared to conventional deadlifts. This is because the lifter doesn't have to bend over as far, and they don't have to lift the bar as high off the ground.

Muscles Worked

Sumo deadlifts and conventional deadlifts work different muscles. Sumo deadlifts place more emphasis on the quadriceps, glutes, and inner thighs, while conventional deadlifts place more emphasis on the hamstrings, lower back, and grip strength.

Back Angle

The back angle is also different in sumo deadlifts and conventional deadlifts. In sumo deadlifts, the lifter has a more upright torso position, which places less stress on the lower back. In conventional deadlifts, the lifter has a more bent-over position, which puts more stress on the lower back.

Advantages and Disadvantages of Sumo Deadlifts

Like any exercise, sumo deadlifts have their advantages and disadvantages.

Advantages

1. Less stress on the lower back: The more upright torso position in sumo deadlifts places less emphasis on the lower back than conventional deadlifts.
2. Greater activation of the quadriceps: Sumo deadlifts emphasize the quadriceps, benefiting those looking to build leg strength.
3. The shorter range of motion: Sumo deadlifts have a shorter range of motion, making them easier for beginners or those with limited mobility.

Disadvantages

1. Less activation of the hamstrings: Sumo deadlifts place less emphasis on the hamstrings, which can be a disadvantage for those looking to build overall lower body strength.
2. More challenging grip: The narrower grip in sumo deadlifts can be more difficult for some lifters, especially those with smaller hands.
3. Due to the differences in technique and muscles worked: Sumo deadlifts have less carryover than other exercises, such as conventional deadlifts, due to the differences in technique.

Advantages and Disadvantages of Conventional Deadlifts

Conventional deadlifts also have their advantages and disadvantages.

Advantages

1. Greater activation of the hamstrings: Conventional deadlifts emphasize the hamstrings, benefiting those looking to build lower body strength.
2. More carryover to other exercises: Conventional deadlifts have more carryover to different exercises, such as sumo and other compound exercises, due to the similarities in technique and muscles worked.
3. More significant overall strength development: Conventional deadlifts work for multiple muscle groups simultaneously, leading to more effective overall strength development.

Disadvantages

1. More stress on the lower back: The bent-over position in conventional deadlifts places more stress on the lower back, which can disadvantage those with lower back issues.
2. Longer range of motion: Conventional deadlifts have a longer range of motion, which can make them more challenging for beginners or those with limited mobility.
3. Greater risk of injury: Due to the increased stress on the lower back and grip, conventional deadlifts have a greater chance of injury if performed incorrectly.

Which Deadlift is Better for You?

The answer to this question depends on your individual goals, preferences, and physical abilities. If you want to build overall lower body strength and have no lower back issues, conventional deadlifts may be a better option. If you have lower back issues or prefer a more upright torso position, sumo deadlifts may be a better option.

It's also worth noting that both sumo and conventional deadlifts can benefit overall strength development, so it's important to incorporate both into your training program.

How to Perform Sumo Deadlifts and Conventional Deadlifts

Here are some basic steps for performing sumo deadlifts and conventional deadlifts:

Sumo Deadlifts

1. Set up with a wide stance and your feet pointing outward.
2. Place your hands inside your legs and grip the bar.
3. Engage your core and drive your hips forward as you lift the bar.
4. Keep your back straight and your chest up throughout the lift.
5. Lower the bar back down to the ground in a controlled manner.

Conventional Deadlifts

1. Set up with a narrow stance and your feet pointing forward.
2. Place your hands outside your legs and grip the bar.
3. Engage your core and drive your hips forward as you lift the bar.
4. Keep your back straight and your chest up throughout the lift.
5. Lower the bar back down to the ground in a controlled manner.

Common Mistakes to Avoid

Here are some common mistakes to avoid when performing sumo deadlifts and conventional deadlifts:

1. Rounding your back: This can place excessive stress on your lower back and increase your risk of injury.
2. Jerking the weight: This can cause you to lose control of the bar and increase your risk of injury.
3. Using your arms to lift the weight: Your arms should only be used to grip the bar, not to lift the weight.
4. Lifting with your ego: Use proper form and only lift the weight you can handle safely.

Tips for Improving Your Deadlift

Here are some tips for improving your sumo deadlifts and conventional deadlifts:

1. Practice proper form: Make sure you use good form and engage the correct muscles during the lift.
2. Strengthen your core: A strong core can help you maintain proper form and lift more weight safely.
3. Improve your grip strength: Grip strength is important for both sumo and conventional deadlifts.
4. Use accessory exercises: Accessory exercises, such as Romanian deadlifts and box squats, can help improve your deadlift strength.
5. Be patient: Deadlifts take time to improve, so be patient and consistent with your training.

Conclusion

Sumo and conventional deadlifts are effective exercises for building overall strength and power. The best one for you depends on your individual goals, preferences, and physical abilities. Understanding the differences and using the proper form can incorporate both into your training program and significantly improve your overall strength and fitness. TuffWraps offer Lifting straps and wrist wraps that can help assist you when performing these great deadlifts.