Deadlifts - Conventional and Sumo Explained!

Matt Wenning breaks down both conventional and sumo deadlifts. How to do them right, when to do them and the benefits of both.
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[@hgtpmrinbetween3484]

Quit Sumo because they say it's cheating. Start Sumo again because wenning said so.

[@golovinpropertyservices]

If you hear people saying that then it's just arrogance. That would be like saying wide grip bench press is cheating compared to the close grip bench press. Each is a press, but each one helps train and hit muscles from a different angle. Same thing here with the Sumo and Conventional Deadlift.

[@yaywoot123]

@@golovinpropertyservices ignorance is the word you are looking for.. the 99% cannot even attain proper depth to begin a sumo (posterior chain dominant), let alone complete the pull.. you see all sorts of bullshit .. most commonly, knees way forward to compensate for weak hips, (improperly) making it a quad dominant movement.. just like on a botched box squat.. be assured, every single anti-sumo commentor has zerrrrrrro friggin clue what he/she is talking about re: anything powerlifting

[@chuckobannon2975]

@@golovinpropertyservices how abput the arch in the back whats your opinion on that

[@golovinpropertyservices]

@@chuckobannon2975 If it's the arch in the back related to benching then a neutral arch is not an issue. The structure of the spine has a natural curve (arch), when people start pushing the arch to an unnatural degree then it's definitely a no-go in my opinion. Risking your body's health for a number to me seems ridiculous. Use good form and when your form starts lacking take a moment back and reflect on where and why.

[@chuckobannon2975]

@@golovinpropertyservices yeah i agree im more of its suppose to be a test of strength not how flexible you are i believe your elbows should at the least break parallel but also people need to do things the safest way possible to increase there longevity in the sport i wanna see it grow

[@davidmb3376]

There’s a lot of people on here disagreeing with Matt and I’m 99% sure none of them have pulled what he has or coached lifters as successfully as he has

[@WenningStrength]

Ahhh it’s ok- I’ve realized that records - dregrees and even 30 years experience can’t get idiots to listen 🤣🤣🤣🤣

[@sudhirjoshi8888]

This is the pound for pound Strongest Channel on KZbin..! Thank you Matt Love from India

[@themyth8654]

Dave Tate elitefts is better

[@WenningStrength]

Join patreon brother we help everyone there💪💪💪 www.patreon.com/wenningstrength

[@donniegrande9186]

I do both 6 months of conventional and 6 months of sumo! Just watch Dan Green and Kevin Oak! 💪🏽

[@andrewcomerford2338]

Amazing instruction and introspection into the deadlift. Thanks mate.

[@TheStBlaine]

This might be the most informative deadlift video I have seen. Thank you!

[@WenningStrength]

Join patreon brother we support the channel with our members 💪💪💪 www.patreon.com/wenningstrength

[@ZEvenEsh]

Great stuff as always, Matt. Thanks for the effort behind these, I know it takes a LOT of time AND money, not to mention the decades of knowledge leading up to this point. MUCH Respect!

[@WenningStrength]

Join patreon brother we help everyone there💪💪💪 www.patreon.com/wenningstrength

[@davidwoods8982]

Matt, best explanation I've had about sump deadlifting. I'm going to try it in the morning! Thank you!!

[@WenningStrength]

www.patreon.com/wenningstrength

[@cavasnel]

Matt is the real deal. So happy I found this channel.

[@WenningStrength]

Join patreon brother we help everyone there💪💪💪 www.patreon.com/wenningstrength

[@diesel3165]

Nice work. Wish I had this info 21yrs ago. Could have saved me a lot of pain

[@WenningStrength]

Yup!!!!

[@brandonboyd7691]

Cant thank you enough for sharing your knowledge big man! Youve helped me a ton

[@WenningStrength]

www.patreon.com/wenningstrength Help us by joining here!!! Thanks friend

[@sebastianmaier7427]

Fantastic info and cues I have implemented so many of your tips and techniques in my own training and then apply them to my clients ! Thank you very much for the great videos , I enjoyed your Sumo DL presentation at SWIS and the bench press seminar at the last one ! Hopefully I can see you are at the next one !! Be well and thank you again for all your help .

[@WenningStrength]

💪💪💪💪💪

[@jameshoffman917]

Awesome deadlift video. Very easy to understand.

[@WenningStrength]

www.patreon.com/wenningstrength

[@mysixpacklife]

Great video Matt.

[@brandimuetze]

Fantastic video. Love the explanation with the visual at the same time 👏💪Definitely helps to hear and see at the same time. Thank you

[@WenningStrength]

🙏🙏🙏🙏

[@stewartoregan552]

Awesome video. One of the best dead lift tutorials I’ve come across. Just started playing with sumos this off season, and geez, it’s a different ball game. No hiding doing these.

[@WenningStrength]

🎯🎯🎯

[@ATHLETE.X]

Nice & straightforward. Thanks

[@WenningStrength]

Yup!! Come on patreon to support the KZbin channel!! www.patreon.com/wenningstrength

[@ronniecoleman9x]

Another great video! Keep them coming sir.

[@WenningStrength]

Join patreon brother we help everyone there💪💪💪 www.patreon.com/wenningstrength

[@PercivalFromWales]

I'm loving the sumo deadlift! Works better for me, because my knees tend to get in the way, which is not a problem I have with this particular technique.

[@bryanscruggs7566]

Great info. So tired of keyboard warriors saying sumo is cheating.

[@WenningStrength]

💪💪💪💪 help the channel out by joining patreon my friend!!! www.patreon.com/wenningstrength

[@bryanscruggs7566]

@@WenningStrength I was subscribed a couple years ago. It's been rough year and I haven't been lifting regularly. Might sign up again

[@elbombero88]

So much wisdom in one video. Thank you

[@WenningStrength]

Hell yea now just needs millions of views

[@venomslayerx177]

love these videos Matt. You keep it up bubba we appreciate you.

[@WenningStrength]

Come support patreon brother it’s how I’m able to make these videos 🙏🙏 wenningstrength.com/matt-wenning-patreon/

[@rameewilliams5008]

I'm glad I saw this video. It confirms what I feel when I do Sumo vs conventional I feel so much stronger and I really do feel my glutes and hamstrings working in sumo vs conventional deadlift but I do conventional deadlift always have to worry about my lower back

[@WenningStrength]

www.patreon.com/wenningstrength

[@kenkoch5831]

well explained vid. Matt you are a wealth of knowledge. I wish I would of started sumo in the beginning.

[@WenningStrength]

www.patreon.com/wenningstrength

[@giovannigarcia128]

I never thought id give sumo deadlifts a try.

[@daffyduck7620]

Very interesting! Will be trying this out next!

[@WenningStrength]

www.patreon.com/wenningstrength

[@psbjr]

Sumo cliff notes: -Squat, don't bend, down to grab the bar -Arms hang down straight vertical from shoulders, hands not too close on the bar -Tighten the lats to keep the bar close -Tighten the upper back & keep head up to keep the chest up throughout the lift -Push through the heels & out through the knees to emphasize posterior chain & avoid quad/low back taking over -Quads/posterior, hips/knees should act together as a single unit...should feel like a squat movement pattern -Hips come forward to lift the bar. -Like/subscribe bc Matt is awesome.

[@WenningStrength]

🔥🔥🔥🔥

[@tonganhorsepower]

It amazes me that there are people out there claiming that the Sumo DL is not a real DL or that it is cheating. At 6'6" Sumo DL's always felt more natural to me compared to the conventional way. Thank you for the great video. I am going to implement the Sumos back into my workouts.

[@WenningStrength]

🔥🔥🔥🔥

[@ardrearnaanthony-chung2192]

Thanks. Can say my deadlift have improved so much 💗

[@WenningStrength]

Glad to help!!! Please share around

[@marvinperez1297]

Thank you so much for these gems of knowledge 🙏.

[@WenningStrength]

🙏🙏🙏🙏

[@elvisbenitez8209]

Matt wenning thank you for these precious gems , these are the kind of videos the real lifters watch. The ones that aren't consumed with getting the most attention just want to educate

[@WenningStrength]

We sure try!!!! Just need more support 💪

[@peterjeffs2523]

This was an excellent video. Thanks

[@WenningStrength]

⭐️⭐️⭐️⭐️

[@Umesh_singh23]

Thanks for the info sir..please make an exclusive video about warmups (as u did for benching..3 exercises, 20-25 reps, 4 sets) to prime the main movers and also the accessory exercises for SUMO.... Love and respect from India

[@WenningStrength]

www.patreon.com/wenningstrength

[@BobbyMully]

Never even thought about sumo till this video

[@WenningStrength]

Join patreon brother we help everyone there💪💪💪 www.patreon.com/wenningstrength

[@scottcraig4666]

I have always found that squatting down to begin the sumo is much easier on my back. But 90% of the videos have you bending the back forward to execute the lift. This video demonstrates it's still effective to squat down to begin the movement to keep upright vs. bending over. Thank You for posting...👍🙏

[@WenningStrength]

⭐️⭐️⭐️⭐️

[@thatonegamer2709]

I do conventional👍 only deficit tho...i feel weird AF off the simple ground. Converse all the way baby!

[@linoflaviodemagistris]

I hope you the best , thank you for everything .

[@WenningStrength]

🎯🎯

[@jrs1boom920]

Awesome video

[@rahulm4490]

Thank you....Started working out after a long, long break (3 years) and was something was just off about my deadlifts.......Saw this 10 minute video before going for a workouttoday and I feel like I nailed it 🙂

[@WenningStrength]

💪💪💪💪 glad it helped!! Please consider patreon as it funds the channel 🏆🏆 www.patreon.com/wenningstrength

[@rahulm4490]

@@WenningStrength Haha...sure!

[@MrWinterblade]

Very good advices as always! the only thing I am not confortable with is the head too high at the start, for me this causes unnecessary tension at the base of the neck and watching myself in video lifting with the head neutral helps me maintaining all the back neutral, feels way better. But that's for me, is a personal preference.

[@WenningStrength]

If that were true I’d be dead

[@itamaravraham4068]

Great explanation 💪🏼

[@WenningStrength]

🔥🔥🔥🔥

[@vytenis4690]

That's amazing video. I've been doing conventional and got to 4 plates but never done sumo. I think is about to time to give a try. Question is how to know when I have correct balance? If I do 4 plates on conventional so now it's better to work on sumo to reach 4 plates? Or I should sumo even more then conventional? Thanks!

[@scarface4u2]

Great tips Matt. I’ve noticed with tall athletes, hip mobility is key in order to get into proper position.

[@WenningStrength]

💪💪💪💪

[@gabrielalicea4803]

Making the changes starting today!

[@dannyroberto9382]

Wish I saw your training video sooner 😏, thanks for the tips💪🏽

[@WenningStrength]

Please repost so others can see

[@XtremeConditioningLab]

Great information.

[@WenningStrength]

🙏🙏🙏

[@blakereagan]

Excellent video

[@WenningStrength]

💪💪💪💪

[@bangermccrusher]

Recently switched to sumo, because of Matt

[@WenningStrength]

💪💪💪💪

[@whatigame]

It's really hard learning the sumo deadlift and to really find yourself in it... I've been watching a lot of different videos and learned many things along the way... Including from this video. but what many people don't mention is how much rest is needed to actually be in shape, do a good traning session and progress from it.. I work as a car mechanic and my days on my job often reminds me of crossfit. When im done for the day i need food and i need rest from work before i have energy to even lift in the evening... while other people have desk jobs or don't even mention what they are working with or if they work at all.

[@WenningStrength]

💯💯💯

[@WenningStrength]

It’s what I created my 3x a week Patreon workouts

[@WenningStrength]

wenningstrength.com/matt-wenning-patreon/

[@vintersorg5501]

Imagine doing yard work and you widen your stance to pick something up and someone yells ''Cheater''..

[@nathant2984]

Just got my converse in the mail. First time owning a pair. Time to sumo let’s get it!

[@WenningStrength]

💪💪💪💪

[@CorporalDeepDick]

Great content as always. It’s so good, even Conor McGregor @04:50 is collabing with Matt 💪🏻

[@WenningStrength]

😂😂😂😂

[@Bigsteve_392]

Truth! Sumo technique will allow me to better prepare for my 460 kg Deadlift.

[@WenningStrength]

💪💪💪💪

[@tonymontana3949]

Thank you

[@bobbondarul7448]

Nice. Thank you

[@WenningStrength]

Come on patreon brother could use your support 🙏 wenningstrength.com/matt-wenning-patreon/

[@howtogrow3020]

tried to go too intense on deadlift and got a shocking bone pain around the sacrum. tried to do back squat before it healed and felt the same pain again. ill probably try some sumo tomorrow

[@thenotoriousgoob]

I started watching all your videos about a month ago and I’ve set a new PR in bench(235) and deadlift(305) and going to do squats today. After only 3 weeks of trying to mimic your workouts. These r most definitely the best training tips on KZbin

[@WenningStrength]

Glad to help

[@Ynotnow9900]

Thank you so much

[@WenningStrength]

💪💪💪💪

[@HardToCatchTwice]

Ohh, man. I wish I had internet, youtube and your videos 32 year ago - when I started lifting...

[@abrareelahi3737]

I hurt my back several times while doing convy and stopped doing it altogether. I overcame them social media warriors and switched to sumo and man I could pull 315 for reps while my 1RM squat was 315. Now if I try convy, it's pretty close to my sumo.

[@yaywoot123]

@Gore4ever FulciLives 99% cannot even get depth wide stance, let alone hit a technical sumo dead.. ignorance

[@vintersorg5501]

Teacher: Do you we have any volunteers? Ah - You there come on up! Me: 4:50

[@Taylorhpatrick]

I had to start pulling sumo because of hip mobility. I slipped a disk 4 days after my first meet (3 years ago at work)and Ive struggled with tightness and discomfort before, during, and after conventional pulls since. Recently I switched to sumo and I really hate myself for waiting so long to try.

[@WenningStrength]

💪💪💪💪

[@korhankaya6637]

Hi Matt my gym is kind of ghetto for strength training so I don't have anything to raise myself for deficit sumo deadlifts. So I started putting on max 25 lbs or 35 lbs plates on the bar to create the deficit. Just another way of doing the same thing.

[@WenningStrength]

💪💪💪💪💪💪

[@ibraheemabrar4677]

Head up cue seems a bit off tbh

[@jakethebeast02]

Nah it’s personal preference, watch Chinese oly lifters do pulls and they have their heads up

[@piter00711]

@@jakethebeast02 But its totally different position, clean and deadlift is different exercises

[@WenningStrength]

🤣🤣🤣🤣🤣🤣 Join patreon brother we help everyone there💪💪💪 www.patreon.com/wenningstrength

[@geoffreyfaltot1006]

Love it. Only thing that doesn't work for me is the squat down to position thing. I feel weaker like my muscles aren't primed and ready.

[@WenningStrength]

✅✅✅✅

[@rwandadrives]

Great video as always. One question: when does he breathe? I assume he locks in a breath either when he's still standing or when he pulls the slack out of the bar. Then when does he release it and what about on the way down? That's why I'm trying to figure out in my own journey.

[@WenningStrength]

Come on patreon we can figure it out

[@rwandadrives]

@@WenningStrength I am actually! Just at a low tier that I can afford. I'll peruse the content more and find out about the breathing. My favorites are Technique Tuesdays.

[@Gaborekoe]

All the way from South African. We're led ✊

[@WenningStrength]

👍👍👍👍

[@kallevik4599]

Matt. How far from the bar should the shins be when setting up for sumo?

[@WenningStrength]

www.patreon.com/wenningstrength Thank you!! Please help the channel by joining patreon - we answer questions there

[@MetAlan100]

That guy at 4:55 thinking "Aw man,he's gonna make me cheat now..." before knowing he's gonna get massively strong.

[@jonathanfeatherston758]

Any advice for foot direction? I see that the chap in the video has his hips rotated out wide while his feet face forward. The opposite I suppose of someone with "knock knees" who when they squat face their feet outwards but their hips are facing straight and thereby place stress on their inner side of their knees. This sometimes forces the knees to buckle inwards once the weights get heavy. Generally with squatting the idea is always to make the hips rotate outwards sufficiently to allow the knee to bend in line with the toes. Surely the same would apply to a sumo? With the technique I see in this video it looks to me like the stress will be placed on the a outer knee ligaments. You are pushing out but your feet are facing forward.

[@WenningStrength]

www.patreon.com/wenningstrength We answer everything here my friend

[@michaelw2263]

I have a handful of colleagues who straight up reject the sumo as anything other than useless. I've found them extremely beneficial for my lower back and glutes after injuring my back 10 years ago.

[@WenningStrength]

Can’t fix stupid

[@michaelw2263]

@@WenningStrength Right you are!

[@Choonchilla]

I've always thought neck and spine should be neutral on Conventional DL. On the Sumo DL should the hips and knee be aligned or should the hip be slightly higher than the knee?

[@WenningStrength]

Yes sir!! Please come support patreon to help us with the channel!!! We answer questions- show workouts etc www.patreon.com/wenningstrength

[@josephwillis9874]

Great information and video as always!! The fucking man

[@WenningStrength]

Join patreon brother we help everyone there💪💪💪 www.patreon.com/wenningstrength

[@brandongray6652]

Hey Matt just bumped into this video despite it being out a couple years now so I'm not sure if you'll see this BUT with sumo when you bend your knees would you want to pull the slack out of the bar in the process? So that way you can build tension with your hams, glutes, and lats and put not only your body but also the bar in an advantageous position THEN pivot off the ground and meet the hips with the bar. Let me know what you think if you see this. Thanks!

[@WenningStrength]

Come on patreon and we can talk it over💪💪💪 www.patreon.com/wenningstrength

[@SyedHassanAbbas-Google]

I always heard from coaches to keep your neck neutral and aligned with spine. Keep yoyr weight balanced over mid foot (3 points) instead of heal ot toe. Can you explain how you compare your advice to the most advise out there in these two areas? Thanks

[@WenningStrength]

Sure 🎯🎯🎯show me the coach with a world class squat for 20 plus years -

[@andrewcomerford2338]

Genius

[@gilbertgurney4898]

What would you recommend as good warm up exercise for deadlift?

[@duckslayer11000]

Deadlift at a lighter weight... trololol

[@WenningStrength]

www.patreon.com/wenningstrength Thank you!! Please help the channel by joining patreon. We answer questions there

[@duncanlebel5227]

I have a quick question. In the sumo deadlift my hips shoot up a little bit first and my knees lock out a while before my hips. The same thing also happens in the squat where my hips shoot up out of the hole and I end up doing a good morning. Does this mean that my glutes and hamstrings are weak?

[@WenningStrength]

www.patreon.com/wenningstrength Ask here brother it funds the channel ✅✅

[@duncanlebel5227]

@@WenningStrength ok thanks.

[@driesvdg8743]

thanks again daddy

[@liamwilson4269]

Damn wish I'd found your content years ago.

[@WenningStrength]

I can only imagine!!! Please get these videos seen and help us 🔥

[@liamwilson4269]

@@WenningStrength once I get out of the desert to my credit card

[@CFH298]

Matt what’s your opinion on programming for novice lifters in a home gym? Starting Strength, StrongLifts, 5/3/1?

[@WenningStrength]

My new minimal equipment manual

[@CFH298]

Wenning Strength I bought the minimal manual back in 2018-2019 when it first came out. Is there an updated version now?

[@WenningStrength]

This one is minimal equipment

[@CFH298]

Wenning Strength oh good catch 👍🏼 Thanks Matt!

[@driesvdg8743]

You look 65% powerlifter and 45% bodybuilder lol. We all gonna make it brah.

[@johnstephenmurphy546]

Watched your vid with the airforce guys I'm now doing sumo 🤗👍

[@WenningStrength]

⭐️⭐️⭐️⭐️⭐️

[@johnstephenmurphy546]

@@WenningStrength think I have very weak adductors 🤗

[@WenningStrength]

Very common issue

[@johnstephenmurphy546]

@@WenningStrength you've got my Mrs who is a Chiropractor interested in what you are saying

[@WenningStrength]

💪💪💪💪

[@joeestrella3661]

I see the person in the back ground walking backwards in the treadmill. What are the benefits of doing so Matt?

[@WenningStrength]

www.patreon.com/wenningstrength

[@piter00711]

I dont get why neck shouldnt be in line with spine, almost every strength coach I watched agree on this. Some say that head can be slightly up but not like girl in this video which looks like she is going to do clean & jerk. Any extra explanation on this?

[@WenningStrength]

Sure!!! Tons of explanations on patreon!! www.patreon.com/wenningstrength

[@JPMorgansPhantom]

How high should your deficit be for sumo deadlifts? I'm doing 3 inch deficit right now.

[@WenningStrength]

Answering questions on patreon brother!! www.patreon.com/wenningstrength

[@seanrmac99]

So should I start sumo deadlifting instead of conventional? Every once in a while I will sumo but mainly stick to conventional.

[@WenningStrength]

www.patreon.com/wenningstrength

[@zacharytumath4293]

How do you thicken the middle of your back?

[@WenningStrength]

www.patreon.com/wenningstrength

[@ricardoortega5446]

Man, there is no one perfect way to do these movements. Everyone I see on KZbin has different techniques. Just do what feels right for YOU!

[@mattwenning2164]

ricardo Ortega wrong

[@homeboy11153]

Agree. Chris Duffin teaches a hip hinge from the start, not a squat. Everyone has different views.

[@WenningStrength]

What’s his best squat in a meet??? Case closed

[@stevenjohnson7442]

Do both types of deadlift. Both are effective.

[@WenningStrength]

💪💪💪💪

[@hisstorychannel5965]

is it ok to do deadlifts and squats on leg days?

[@WenningStrength]

Depends on the goals

[@Antonio-tu7ei]

How to peak for a meet with conjugate fir raw lifters?

[@WenningStrength]

Easy!! Sign up for online coaching ⭐️

[@theapemannick9856]

After 6 years of sumo 1 day about a year ago I couldn't get the position right anything I tried didn't work tried conventional and it just felt right still confused why?

[@WenningStrength]

www.patreon.com/wenningstrength

[@jasonwang7028]

Lmao I love the sandals 😂

[@WenningStrength]

Always sandals.

[@Gman12959]

I honestly can’t deadlift or squat heavy without hip pain and low back pain. An old injury that flares. Besides the belt squats and back extensions Is there anything else I could do to produce that same nostalgia or feeling you get when you squat or deadlift? I find myself not enjoying training as much bc I can’t do these exercises in ways that I could before, if anyone has meaningful insight I’d appreciate it, if you’re gonna be a dick then gladly gfy.

[@lucky5th2]

What about barefoot? Is that ok Edit: also, can you use a trap bar to sumo?

[@WenningStrength]

Depends on the ground traction as well as any structural issues Trap bar usually isn’t wide enough for sumo

[@lucky5th2]

@@WenningStrength so when on doubt, chuck it out lol

[@harageilucid4352]

Those are the shiniest plates ive ever seen

[@saltypatriot1768]

I've heard keep your head neutral, not up or down.. Ed Cohen

[@WenningStrength]

Cool!!! Do what you want 💪💪

[@oxygenuptakekineticsPhD]

What about wrestling shoes?

[@oxygenuptakekineticsPhD]

I am rethinking a lot of things based on your videos!

[@kozdagod8730]

I don’t agree with the head positioning, in my opinion the head should align with the spin when weightlifting so when deadlifting you should be looking no straight down but a little bit in front or ahead of you so you neck and spin are aligned. I think looking up can injure your neck while deadlifting because it can cause a jerking motion

[@WenningStrength]

Interesting- I guess I should be in a wheelchair along w tons of other world class pullers