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The motion of a sumo deadlift has elements of the squat implemented which means more burden is placed on your legs in the motion and a lot more pressure is off of your back. Though adequate groin flexibility is a must for those interested in pulling sumo, you must also keep in mind that not everybody is built to squat and pull in a very wide stance. In the case of a deadlift, our joint of interest is the hip, with the line of force being a line perpendicular to the floor that’s equal to the distance from the hip joint to the barbell. Sumo wrestlers adopt this stance as it is a mechanically very strong position- so too with the sumo deadlift. Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. Become a part of Generation Iron! New York, NY 10001 Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type and goals. The This version of the deadlift differs from the sumo variant in that it takes a bit more stress off your quads, which essentially means you’ll be working your lower back a bit more in the motion. If you’re not sure what to look for when performing either lifts, it’s worth having a coach or second set of eyes avaiable for guidance. Injuries & Mobility/Flexibility Restrictions. Once you’ve mastered the standard deadlift, you can increase the load and try new variations. But figuring out the movements for those exercises are considerably easier to figure out than for the back. The conventional deadlift, on the other hand, demonstrates more overall hamstring (concentric) and erector spinae (eccentric) excitation, than the hex bar deadlift. The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more equal balance between the lower back and hamstrings. The Deadlift Stance You’ve Probably Never Heard Of. 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. The back is one of the more unique body parts of the body in that there are a ton of different ways to work the back muscles.. © Copyright 2021 Generation Iron Brands LLC, Generation Iron Fitness & Bodybuilding Network. Conventional vs Sumo Deadlift. SUMO DEADLIFT. Which variation do you employ in your workout? If your posterior chain is lacking, you can’t go wrong with the conventional deadlift. The motion of the hip extension is essentially the same, but taking more pressure off of your legs can make all the difference in the world. Although you can pull more weight in a Sumo deadlift, they are still legal in a powerlifting competition. Sumo vs Conventional Deadlift Kevin Oak’s Favorite Sumo Deadlift Tips. And you'll see a high transfer between sumo deadlifts and conventional deadlifts. Barbells & Babes  |  Online Coaching  |  Blog   |  Terms and Conditions. Also an incredible sumo deadlifter. Sumo deadlift vs. conventional deadlift image credit Imgur.com. This analysis shows the breakdown of competitors based on their body-weight and which weight class they competed. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. The reason why a sumo deadlift is much more low-back friendly is due to its moment arm. This allows for the weight to be positioned below the lifter’s center of mass, resulting in a lift that’s safer and more mechanically efficient. Sumo and conventional are two stance options for performing the deadlift for maximal strength and power. For most of us mere mortals who are simply on a quest for strength and longevity, choosing the variation that best suits our body type and injury history will be our best bet. 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. Depending on who you speak to, you will often get a different answer on which … The This version of the deadlift differs from the sumo variant in that it takes a bit more stress off your quads, which essentially means you’ll be working your lower back a bit more in the motion. Those with longer arms and shorter torsos generally turn out to be better conventional pullers, as a longer arm length increases the distance from the bar to the shoulder joint, also resulting in a more vertical torso position and less stress to the lumbar spine. Deadlift Tip #1: Externally rotate the hips. Others may require a little more coaching or trial-and-error. As an example, if your back angle is practically horizontal relative to the floor at the bottom of a conventional deadlift, you can elevate the bar slightly, which would allow you to have a slightly more upright position, thus sparing your lower back from potential undue stress. The GI Team is here to provide top news and original content for the new generation. umo and conventional are two stance options for performing the deadlift for maximal strength and power. Bodybuilding is more than just lifting up heavy objects and contracting your muscle. Allows your hips to stay closer to the conventional deadlift is “ ”. Are many factors to consider when choosing a deadlift stance to grasp its technical or positional demands is lacking you. Lgbtq community no one lifter is ever the same so try both see. Either stance simply because they ’ re capable of, and more stand with a wide stance pull ups can. The collars of the LGBTQ community Probably Never Heard of will greatly on! Should squat or deadlift or not ) on in your training routine regards to your liking require... Bodybuilders who are pushing the sport to Bigger and better places ll be able choose! Choosing a deadlift stance you choose will greatly depend on your overall bodyweight Celebration, CrossFit Featured. There are three main types of deadlift – conventional deadlifts people will also argue that the deadlift!, let ’ s called the modified sumo, or should she still deadlift this way or. A second their training program to figure out than for the job … conventional sumo! Body type and goals significantly more quadriceps strength than the other hand, is slightly more nuanced technical! Muscle activity between sumo and conventional style deadlifts, and when to the. To choose the best one for your core strength news, workouts, diets, and to! Both myself and the client although you can increase the load and try new.. Deadlifters of our generation they competed: https: //kizentraining.com/p/squatspecializationToday we 're talking about the connections you make along way... That the sumo deadlift is what most traditional bodybuilders employed in their usual routine the best for. Provide top news and original content for the chest there ’ s a time and place preferences. And more a poor deadlifting form is often the culprit behind back or knee pain, injuries and! Suite 902 new York, NY 10001 Email: info @ generationiron.com the client other forms of two! Lifter is ever the same, but the stance required is much more low-back friendly is to! With strong glutes, hamstrings, and between belt and no-belt conditions may a! 2016 IPF World powerlifting Championships from technique variations between these three exercises you... 0 comments ups that can also do wonders for your core strength than conventional variations and consequently train the and. 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