Sumo vs Conventional Deadlift: Which One Should YOU Do?

It's time to settle one of the most controversial debates in the 'gymbro' world... Sumo vs Conventional, which is better and why?
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#deadlift #hybridathlete #fitness

[@bendryden6695]

I have only recently begun training sumo deadlifts, prepping for my first powerlifting comp in December. Pulled 180kg conventional and 160kg sumo (but only trained sumo for a month). I struggle with hand position on both because my conventional stance is very narrow and hands are often inside the knurling. Planning to continue to train both as I enjoy deadlifts 🤷‍♂️

[@hedgehog_1086]

I don't think I've ever deadlifted in my life but you always explain things in a way that make the video enjoyable to watch. Hoping to use your content as inspiration to actually start going to the gym

[@ferguscrawley95]

Great to hear, best of luck for when you do!

[@LStrings]

They should split sumo and conventional in power lifting in to two separate lifts just to stop all the arguments

[@ferguscrawley95]

Then the people that choose to spend their time arguing will just move on to argue about to something else 🤷🏽‍♂️

[@LStrings]

@@ferguscrawley95 low bar vs high bar 😂

[@kahlis]

After that they wpuld have about 237 different lifting organisations and different WR:s etc.

[@daviddk1988]

Great video, as always!!!

[@ferguscrawley95]

Thanks David, appreciate it!

[@commonkingslifts]

I introduced sumo to my training in 2021 and found I was just naturally stronger in that stance. To this day, I do all my high-intensity work with sumo, and all my volume with conventional.

[@io-rj6sk]

does sumo feel more satisfying to do for u?

[@miamidolphinsfan]

excellent video Fergus ! Thanks for the debate/explanation between the 2...personally I've only DL conventional. A sad sad I RM is 1 x 385

[@ferguscrawley95]

Very solid indeed my man well done!

[@crazysocer]

I was testing positions one day and was astounded when 5 reps of conventional at 60kg felt way heavier than 5 reps of sumo at 80kg. Safe to say I'm sumo from now on 😅

[@TheBillboMono]

More strength and weightlifting videos please Fergus 💪🏼

[@ferguscrawley95]

Soon come 🤝

[@macauleymarshall7113]

What is your opinion or hex/ trap bar deadlifts?

[@AshRolls]

Which of conventional or sumo do you think best compliments your running?

[@amarh111]

I do some days with sumo, some with conventional. Both leave me sore in slightly different ways, specifically my adductors in sumo, glutes on conventional. Appreciate this is just my own experience, but I find using both helps my legs be stronger overall

[@ferguscrawley95]

A balance of the two is a great approach!

[@jayemsee5421]

My elbows actually exploded when you flipped that bar and I'm typing this with my face.

[@carlboston4385]

Yes they are both deadlifts but definitely different. I deadlift both forms, I prefer sumo overall. I am a shorter guy with long arms so sumo is naturally fitting for me.

[@nataliestephens6123]

What do think of hex bar deadlifts ?

[@ferguscrawley95]

Great assistance exercise, solid all round for sport-specific athletes!

[@EBoone503]

I love them both!

[@ferguscrawley95]

Same!

[@andrewjudd9001]

Probably an issue with my hips but sumo isn’t a comfortable in the groin area for me so I deadlift conventional.

[@unmotivated_might]

Do you want deadlift to be a back exercise vs a quad exercise? Your comfortable foot stance also determines how you deadlift. Use the stance that fits your anatomy the most.

[@hanskazan7403]

i want to deadlift for my ego

[@ultracharis]

King is back at it💪🏻

[@ferguscrawley95]

🤝

[@julioberr1562]

Here for the Ferg humor! 😂

[@ferguscrawley95]

Hopefully it sufficed!

[@RunningWithDanny]

What about you love the Sumo but don’t believe in the Heliocentric model

[@TheVentusravens]

Hey Fergus, I get that you're sponsored by Vivo but QQ - why can't you just deadlift barefoot? I understand you can't always run/walk around barefoot but if your gym allows it, what is biomechanically wrong about just taking your shoes off?

[@MrLexusZ]

Fergus, I love you

[@ferguscrawley95]

I love you too xoxo

[@michelleharnett1351]

Interesting you say sumo is more technical. I prefer it as I feel my form is actually better than conventional. And I have a big, strong ass!

[@GodUd6589]

I thought this was the first reason to go to a gym: (|)

[@lassehostrup1099]

I sumo deadlifted once ever! I let out the biggest fart ever at a rush hour gym. Never again 😢

[@ferguscrawley95]

I should have mentioned this risk as a con...

[@gimwithaustin]

does anyone else see his massive hands?

[@alexandereast4072]

I disagree with sumo in PL as it artificially decreases the ROM. The first time it was done in competition, it should have been banned and the rulebooks changed to specify that a competition deadlift requires bar grip outside the legs. Does this mean that everyone that pulls sumo is weak, or that I think the earth is flat? Of course not. I conceptually disagree with the idea of altering a movement to decrease required power - much like egregious arches in bench that were regulated recently. And I bring an MP3 player to the gym - keeps me off my phone and is $30 when I smash it as opposed to $300. Nice video.

[@ferguscrawley95]

If sumo were objectively stronger, every single ATWR in every weight class would be sumo, yet they are not.

[@alexandereast4072]

@@ferguscrawley95 Leverages for conventional are better for most athletes at higher weight classes for sure. Regardless of the outcome, I support not changing the ROM and would prefer PL to stick to conventional. The sport has definitely suffered some ridicule from 3 inch sumo pulls which lock out barely higher than the knee. The benefits of doing both in training remain, but in competition, that's my view. Keep the vids coming - maybe an overhead press/bench video soon?

[@marcel4294]

Mate. Please do not start making videos, like that now. There a literally 9272682 out there with exactly the same topic. How about a „How to bench press“ tutorial next?

[@ferguscrawley95]

Or, I'll continue to make videos that cater to the questions I'm frequently asked? And my recent 'How to bench press' tutorial performed really well, cheers.