Sumo vs conventional deadlift: which is better?

There are a number of frightening ideological overlaps in the health and fitness space: cardio vs strength training, plant versus animal proteinthe front squat vs back squat. Among those titanic topics, however, few compare to that of sumo vs conventional deadlifting.

Walk into any weight room (or internet discussion) and you’re bound to hear the sumo vs. conventional deadlift argument punctuated by the sound of clattering plates. Sumo is cheating! Conventional is dangerous!

The list of accusations against each of these deadlift variations is practically endless. However, review the charges and you will find that they are complex movements they have more in common than their respective fan bases realize.

Sumo vs. Conventional Deadlifts: Is One Better Than the Other?

While there are significant biomechanical differences between sumo and conventional deadlifting, “neither is superior to the other,” says personal trainer and wellness coach Brandon Kwong, CSCS.

Instead, each movement has its own unique set of benefits, and the “right” deadlift variation is one that works for your goals, makes sense biomechanically, and can be performed comfortably and confidently, according to Kwong.

What are the differences between sumo and conventional deadlifting?

Ultimately, the “best” movement comes down to the lifter’s goals and abilities. “Spend a few months on each type of deadlift focusing on good technique and getting a feel for what’s more comfortable,” says Kwong.

Testing sumo vs. conventional deadlifts here can also indicate weaknesses in the back or quadriceps muscleswhat real accessory movements can help strengthen.

That being said, here are a few key differences between the two deadlift styles.

Conventional deadlift

• Feet are hip-width apart with hands outside the legs.
• According to Kwong, it’s more “sport-specific” because of the “conventional deadlift that reflects a universal athletic position.”
• It may be easier to pick up for those who lack it hip mobility.
• It can be a great exercise for those who want to build a strong upper back and spine.
• The most common mistakes in form: bending the torso too far forward at the waist, not performing the most important “hip hinge” correctly (more on that below), not reducing the relaxation of the hands, losing tension in the last chain.

Sumo deadlift

• Feet are a few inches wider than hip width, with hands inside the legs.
• According to Kwong, the sumo deadlift’s “shorter range of motion means the bar travels a shorter distance,” which can facilitate frequent high-load workouts.
• Can produce a higher than one rep max.
• It can be difficult for those with poor hip mobility.
• The most common form mistakes: bending the torso too far forward at the waist, not properly executing the hip joint, hyperextending the lumbar spine (lower back) at the top of the lift.

Can you lift more with a sumo deadlift than a conventional deadlift?

“The sumo deadlift’s shorter range of motion because of its wide stance means the weight travels a shorter distance,” says Kwong, which should make it easier for most people to consistently move a heavy weight—in theory.

However, the amount you can lift with either variation probably also comes down to your biomechanics, although the one-rep max record (held by Hafthor Bjornsson) is 1,104 pounds using a conventional stance, while Chris Duffin’s record one-rep max sumo deadlift is approximately 100 pounds lighter.

Which variant is better for building strength and muscle?

Conventional and sumo stance are effective for building muscle – especially for gluteshamstrings and lower back — and should have a place in your training plan. Together, they will help you achieve the variety you need optimize muscle growth.

In terms of building strength and athleticism, however, the conventional approach takes precedence. The sumo deadlift is still a great exercise for improving lower body strength, but the conventional deadlift is a foundational movement that should be at the heart of your strength training program. It helps you build more functional strength than his sumo counterpart because he uses it more efficiently hip hingethe basic movement pattern of functional fitness.

In short, the training adaptations you get from conventional deadlifting have more real-world applicability—from athletic performance to everyday life.

Which trainers do they recommend?

Trainers recommend mastering the conventional deadlift before moving on to its variations. Once you’ve perfected a move, Kwong says the difference between the two comes down to the people performing them.

“If you’re a powerlifter and your goal is to pull the most weight off the floor, and sumo is comfortable for you, go for it,” he says. “At the end of the day, it’s about providing the greatest stimulus with the least risk of injury.”

How to perform a conventional deadlift

• Stand with your feet hip-width apart and a barbell placed directly over the middle of your feet.
• Keeping your back flat and your core engaged, push your hips back (imagine you’re closing a door with your butt) as you bend your knees slightly and grab the barbell over your hands (palms facing back). (Be sure to keep your buttocks higher than your knees at all times.) This is the starting position.
• Keeping your core engaged, your back flat and the bar close to your body, drive through your heels and lift the bar until your legs are fully extended, squeezing your glutes and pushing your hips forward as you do so.
• Pause, then reverse the movement to return to the starting position.

How to perform a sumo deadlift

• Stand with feet a few inches wider than shoulder-width apart, laces directly under the bar, and toes pointed outwards (about a 45-degree angle)
• With your back straight and your hands hanging naturally between your knees, push your hips back (imagine you’re closing a door with your butt – this is the “hinge hook” mentioned earlier) as you bend your knees slightly and grab the bar with an overhand grip (palms facing back). (Keep your knees in line with your feet and make sure your butt is always higher than your knees.) This is the starting position.
• Keeping your core engaged, your back flat and the bar close to your body, drive through your heels and lift the bar until your legs are fully extended, squeezing your glutes and pushing your hips forward as you do so.
• Pause, then slowly reverse the movement to return to the starting position.