SUMO vs. CONVENTIONAL DEADLIFTS

Everyone who is wanting to get stronger should be incorporating deadlifts into their fitness routine because it is the ultimate full body strength. Deadlifts require a combination of both push and pull muscles – legs doing the pushing and upper body doing the pulling. When getting started, it’s difficult to know which stand (sumo or conventional) to use but here are a list of differences that can help pick.

I recommend trying both at first (with very light weight) and figure out which one feels more comfortable to you.

SUMO DEADLIFT

categorized as easier due to its shorter range of motion
less strain on your lower back because you are bending lower (in a sitting position)
easier to find your neutral spine position
uses more quads & glutes
need to have good hip and knee stability

CONVENTIONAL DEADLIFT

longer ranger of motion – can be harder
relies more on lower back and hamstring
once weight is lifted, the lift changes fro a knee-extension to hip extension
can cause lower back pain

Have a good day