Sumo Deadlift vs Conventional Deadlift EXPLAINED!

Who should sumo deadlift?! Should anyone sumo deadlift?? Let's talk in this video tutorial.
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The sumo deadlift (wide stance, hands inside the legs) vs conventional deadlift (narrow stance, hands outside the legs) debate continues. For general strength purposes, the conventional deadlift is the best choice - it trains all the posterior chain muscles and creates a strong back. The sumo deadlift uses less posterior chain and trains the quads and adductors. It is also the choice for most competitive powerlifters, because the shorter range of motion allows the lifter to lift more weight.
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[@BarbellLogic]

By popular demand... the sumo deadlift! Leave your video requests down below.

[@brandonderks6466]

I was told to do Sumos over conventional, because I just had a lumbar fusion and it doesnt put as much pressure on my lower spine. What do you think?

[@zsahe21]

What are your thoughts on semi-sumo? As presented on elitefts website, article: the-hybrid-deadlift-stance Cheers

[@robd2998]

I'm more interested in watching the comments section than the Video

[@AbcDino843]

After watching this video, I am convinced that sumo deadlifts will be great for me, because of my proportions and the condition of my back.

[@jaredlinna1371]

I'm disappointed that you didn't mention what pulling sumo indicates about one's dietary choices.

[@tostibrand1273]

the longer your legs the less you shorten the travel of the bar! also the heavier a person is the more they favor conventional deadlift in stead of sumo for maximum weight they can pull!. Jeff nippard did a video on this explaining it very well.

[@BenMordecai]

My current programming has be do the heavier work on conventional and high volume on sumo so I can target glutes much more as I think it is a bigger limiting factor on my deadlifts. In my mind it means I can get more training on my weaker part of the lift without needlessly beating up my back more than necessary.

[@BarbellLogic]

Nice

[@davidaronson7348]

With that logic low bar is cheating compared to high bar

[@JohnSmith-nz2eb]

why is sumo considered cheating but low bar squat isn't? both allow the lifter to lift more weight than their counterparts, the conventional deadlift and high bar squat

[@BarbellLogic]

We're mostly kidding when we say "it's cheating" -- the reason we choose the conventional deadlift over the sumo is because it works a larger range of motion and muscle mass, compared to the sumo. It fills more of our criteria for training for strength. Sumo is a great accessory movement, or for competitive powerlifters, their primary deadlift movement if they compete in a league that allows it.

[@SimonAtkinsWins]

Also I'd hazard to say with the low bar back squat, the range of motion is the same as with high bar back squat. You're still squatting till your thighs are parallel to the ground (or deeper) - as opposed to squatting until the bar itself reaches a certain point. With sumo deadlift, the range of motion is shorter because your knees and hips lock out sooner than with conventional. I think?

[@strawberryyogurt0]

@@SimonAtkinsWins …. Devil’s advocate. Most people say they squat more low bar than high bar, so theoretically, isn’t it almost the same as someone saying they sumo deadlifts more than they lift conventional. Some people go much deeper with high bar than low bar where they can only reach parallel.

[@philipjenkins2198]

Clear as day thanx

[@josiahcriswell5585]

I train both, but I like conventional better. My sumo is 20 pounds more though. At the end of the day, as long as you keep lifting more, that's what it's about

[@beskeptic]

Very good!

[@notreal1565]

What do you guys think about the Trap Bar Deadlift? I know it's further on the hinge side of the Hinge-Squat Continuum by Greg Nuckols. They allow for comparable loading (and most people can even deadlift slightly more with a trap bar) while being easier on the lower back and easier to learn (especially for those without a coach). Both the conventional and trap bar DL involve picking heavy weights up off the floor using comparable loads, both essentially train the hinge pattern, both involve similar (or identical) ranges of motion, and both elicit similar degrees of activation in the muscle groups they train. Just wondering what your thoughts were on the movement as they relate to the conventional and sumo deadlift? Thanks

[@BarbellLogic]

We go with barbell conventional as the go to, & we actually like that the conventional stresses the low back a bit more BUT it's really not that big of a deal. If you're deadlifting, you're doing good.

[@lucabianchini7036]

sumo feels soooooo weird...But I'd like to learn it, just for fun and to add more variety

[@restistance4387]

Late comment but I can't find anything on Google about this I have two questions what's the difference between Olympic clean deadlift vs. Sumo deadlift The Forum looks identical I can't find anybody breaking the two down in a video it's always what's the difference between and Sumo deadlift in the conventional deadlift.

[@artv984]

Do you recommend sumo if someone’s low back is so messed up that they can’t tolerate a loaded horizontal back angle the conventional pull requires? I’ve switched to HB squat instead of LBBS for this reason.

[@BarbellLogic]

That sounds like some good reasoning to do sumo.

[@SLouiss]

Can I Sumo instead of rack pulls to save my barbell?

[@jonathan21151]

Sumo is something I find works best for me, I have small case of scoliosis so my disc are easy to bulge so sumo is the only way I can get a get lift without killing my lower back.

[@BarbellLogic]

100%...sumo is fine

[@Dzinbhudist]

Well sometimes my back is so beaten up doing heavy squats, so I am doing summo to release some tension there.

[@nytroxnikko1532]

or you can switch to high bar and do conventional

[@SLouiss]

Could the Deficit Sumo meet the criteria of lift heavy weight over the longest effective range of motion with the most muscle mass? Getting into a position in the squat stance right at parallel. Like a belt squat for someone without access to one.

[@BarbellLogic]

I think it would be a fine lift. We like the conventional deadlift and have it as our go to because we like that it stresses the low back BUT if you're deadlifting you're doing good.

[@SLouiss]

@@BarbellLogicThank you. I’m pulling conventional in the low 600s at this point. I’m getting to a point where it’s hard to get enough stress to make progress & keep technical proficiency without pushing fatigue too far. Feels like I’m at a lower back plateau, but my legs have a lot of room for progress.

[@DAatDA]

EMG shows sumo works everything conventional works if not better. Higher reward to risk with sumo over conventional by far.

[@TheKeatyBear]

What is emg?

[@DrPowerBoy]

Would you recommend conventional for main work outs then maybe do sumo to really bring you down to failure

[@BarbellLogic]

Depends on your goals & training advancement

[@DrPowerBoy]

Well for me I just have a 45 lb barbell, 135 worth of plates and a bench/squat rack in my basement so exercise varieties are limited. But I was thinking do sumo deadlifts on days I do squats. Like to bench one day, squats another day then deadlifts another day

[@BarbellLogic]

That sounds good - you'll have to do higher reps. It'd be worth buying some more plates (can get them used).@@DrPowerBoy

[@HatedJared]

I deadlift twice a week. Conventional on first lower body day. Sumo on second.

[@edgarfriendly5321]

We low bar squat because it allows us to lift the most weight. We also don't sumo deadlift because it allows us to lift the most w....

[@BarbellLogic]

Well, here's our sumo deadlift video on the sumo deadlift, which we do sometimes

[@0369Marine1]

I knew in the first 30 seconds this was gonna be a great video. I also hate sumo...with that being said. I have had a person sumo exactly one time. She was super tall with long legs. When I had her conventional deadlift her hips were above her shoulders. So I had her sumo deadlift...have I sinned?

[@BarbellLogic]

Not at all! That sounds like the right choice.

[@0369Marine1]

Follow-up I got to write my units HIIT locker SOP (basically a gym in a shipping container). In safety I wrote no sumo deadlift because you might drop a plate on your foot.😏

[@tade5003]

Barbell Logic I'm 6'3 all legs..my hips are above my shoulders as well. I had constant lower back pain even with moderate weights. I was also always tired due to lower back soreness. 2 years on and off with deadlifts.. Just recently switched to sumo and i feel better than ever. I believe most of that soreness and pain was due to first few inches of the lift?!?? My question is: if I deadlift of the blocks will that change things. Cause in that case I'm imitating someone with shorter femurs... I like sumo but I miss posterior chain development that I had with conventional even with lower weights.

[@AbcDino843]

@@tade5003 That is what I do, I usually pull off the rack instead of the blocks, either will work. I have shorter arms and that inch or two of added bar height makes a difference between getting my spine in the correct position or not.

[@tade5003]

​@@AbcDino843 It works like charm so far.

[@jreynolds716]

Did you move your home gym to a different room?

[@ReynoldsStrong1]

Jameson Reynolds I bought a new house

[@erickmonroy184]

I'm relatively tall and cannot maintain a perfectly flat back at the beginning of a conventional dl since my hips start to impinge, is there any tip for a better position?

[@Dzinbhudist]

Erick Monroy yes do summo dl :D Wider your stance toes and knees out in conventional.

[@chiyaogeneshen2922]

Ohhh nooo, speaking the truth pisses people off.

[@PassportG]

Finally conventional deadlifts win hands down.

[@antoninb.6735]

If there is no pain, injury, anthropometric constraint, then yes conventional is more useful for strong back muscles. Otherwise, sumo is fine too. The "cheating" aspect depends mainly on the size of the lifter. Small lifters in lightweight classes can basically pull 5cm in a side split stance. Big, tall lifters... not so much and the heaviest DLs in the world are all pulled conventional. Does that means pulling conventional in a meet when you are in open weight class is cheating ? Do do what you can to become stronger with the body you have.

[@BarbellLogic]

Hey! Thanks for the detailed response! Well, now we're talking about something slightly different than prioritizing strength. In a meet, you prioritize getting as much weight on the bar as possible, to lift the MOST weight. However, sometimes, the way we set ourselves up for a meet artificially shortens the range of motion. For strength specifically, we're looking for lifting the most, over the longest possible effective range of motion, with the most amount of muscle mass. :)

[@cary_lift]

With that logic, why don't you use a heavy rock or a horse rather than a barbell? That will take more core muscles to stabilize! 😂 A Barbell is invented for lifting heavier weight efficiently just as sumo deadlift!

[@BarbellLogic]

It all goes back to the three criteria described in the video! Deadlifting a horse or a heavy rock would be much less efficient than either the sumo or conventional due to how far forward the center of mass of these objects would be. Also, it's probably quite difficult to incrementally add weight to those objects in order to continue getting stronger, in the way that you can with the barbell :P If you need to choose between a horse or sumo though...I guess probably choose sumo ;)

[@workoutbear]

Thanks God I never tried the cheating way of deadlift. I don't do easy stuff. Conventional is for the men, sumo for women 😀

[@yourforklift1436]

And you still bleed when you the smooth part touch your shins🤡

[@moneytimesfifteen]

I'm stronger conventional and have always pulled that way, but sometimes I wonder if I'd have higher numbers if I'd started sumo and stuck with it. Once you can pull in the mid-400s you're probably strong enough for daily life and are just chasing numbers anyway. To do worse in meets because your coach has a dogmatic no sumo rule just seems dumb. That being said, if they were to ban sumo from powerlifting I'd be all for it because obviously conventional is more legit. If you tell your grandma you can pick 600 pounds up off the ground and then you do a sumo pull with 5 inches of motion, you've misled your grandma. She's not going to want to hear about how technically it's allowed in your sport.

[@yourforklift1436]

Well then mixed grip is cheating. Because its easier than double over hand...

[@philipjenkins2198]

Ok so sumo just for lifting a weight dead’s are more of a body exercise

[@yourforklift1436]

All this StRenGTh bullshit when do you ever need to be able to lift 300kg conv.... we lift becuase its fun not for functionalty.... I cant lift more sumo, but I still lift sumo becuase its fun(and I hate conv becuase I suck at it, and I have injurd my back 2 times now because my back got really fatigued)