What To Know
- The sumo deadlift is a variation of the conventional deadlift in which you stand with your feet wider than shoulder-width apart and your toes pointed out at a 45-degree angle.
- The wider stance in the sumo deadlift allows you to use more of your leg muscles and less of your back muscles.
- If you’re looking to increase your leg strength and power, the sumo deadlift is a good option.
The deadlift is a staple exercise in any strength training program. It works a wide range of muscles, including the back, legs, and core, and can help improve overall strength and power. But when it comes to deadlifting, there are two main variations: the conventional deadlift and the sumo deadlift.
The sumo deadlift vs deadlift bodybuilding debate is a frequent one. Both variations have their own advantages and disadvantages, and the best choice for you will depend on your individual goals and body type.
Understanding the Conventional Deadlift
The conventional deadlift is the more common variation, and it’s the one that most people think of when they hear the word “deadlift.” In the conventional deadlift, you stand with your feet hip-width apart and your toes pointed slightly outward. You bend down and grab the barbell with an overhand grip, just outside your legs.
Understanding the Sumo Deadlift
The sumo deadlift is a variation of the conventional deadlift in which you stand with your feet wider than shoulder-width apart and your toes pointed out at a 45-degree angle. You grab the barbell with an underhand grip, inside your legs.
Sumo Deadlift vs Deadlift Bodybuilding: Key Differences
The main difference between the sumo deadlift and the conventional deadlift is the starting position. The wider stance in the sumo deadlift allows you to use more of your leg muscles and less of your back muscles. This can be beneficial for people who have back pain or who want to increase their leg strength.
Here’s a breakdown of the key differences between the two variations:
Conventional Deadlift:
- Stance: Feet hip-width apart, toes slightly outward.
- Grip: Overhand grip, just outside the legs.
- Muscle activation: More emphasis on back muscles, especially the erector spinae.
- Advantages: Easier to maintain a neutral spine, better for building back strength and thickness.
- Disadvantages: Can be challenging for people with limited flexibility, less leg muscle activation.
Sumo Deadlift:
- Stance: Feet wider than shoulder-width apart, toes pointed out at a 45-degree angle.
- Grip: Underhand grip, inside the legs.
- Muscle activation: More emphasis on leg muscles, especially the quads and glutes.
- Advantages: Allows for heavier lifts, better for building leg strength and power.
- Disadvantages: Can be harder to maintain a neutral spine, less back muscle activation.
Sumo Deadlift vs Deadlift Bodybuilding: Which One Is Right for You?
The best deadlift variation for you will depend on your individual goals and body type.
If you’re looking to build back strength and thickness, the conventional deadlift is a good option. It allows you to use more of your back muscles and can help you develop a wider, thicker back.
If you’re looking to increase your leg strength and power, the sumo deadlift is a good option. It allows you to use more of your leg muscles and can help you develop stronger quads and glutes.
If you have back pain, the sumo deadlift may be a better option for you. It puts less stress on your lower back than the conventional deadlift.
If you have limited flexibility, the conventional deadlift may be a better option for you. The sumo deadlift requires more flexibility in the hips and hamstrings.
Techniques for Success: Mastering Both Variations
Regardless of which variation you choose, it’s important to use proper form to avoid injuries. Here are some tips for mastering both the conventional and sumo deadlift:
Conventional Deadlift:
1. Start with your feet hip-width apart and your toes pointed slightly outward.
2. Bend down and grab the barbell with an overhand grip, just outside your legs.
3. Keep your back straight and your core engaged.
4. Drive through your legs and hips to lift the barbell off the ground.
5. Lower the barbell back to the ground in a controlled manner.
Sumo Deadlift:
1. Start with your feet wider than shoulder-width apart and your toes pointed out at a 45-degree angle.
2. Bend down and grab the barbell with an underhand grip, inside your legs.
3. Keep your back straight and your core engaged.
4. Drive through your legs and hips to lift the barbell off the ground.
5. Lower the barbell back to the ground in a controlled manner.
The Bottom Line: The Choice is Yours
Ultimately, the best way to decide which deadlift variation is right for you is to try both and see which one you prefer. Pay attention to how your body feels and which variation allows you to lift the most weight with good form.
Popular Questions
Q: Can I do both sumo and conventional deadlifts?
A: Absolutely! Many people incorporate both variations into their training programs to target different muscle groups and improve overall strength.
Q: Which deadlift variation is better for powerlifting?
A: The sumo deadlift is generally considered to be more advantageous for powerlifting due to its ability to allow for heavier lifts. However, the best variation for powerlifting will depend on the individual lifter’s body mechanics and training goals.
Q: Can I switch between sumo and conventional deadlifts?
A: Yes, you can switch between the two variations. However, it’s important to be mindful of your form and make sure you’re using proper technique for both variations.
Q: Should I focus on one deadlift variation or both?
A: The best approach is to experiment with both variations and see which one you prefer. You can also incorporate both into your training program by alternating between them or focusing on one variation for a few weeks and then switching to the other.
Q: How often should I deadlift?
A: The frequency of your deadlift training will depend on your individual goals and training program. Generally, it’s recommended to deadlift 1-2 times per week.
