Luckily in college, I got into powerlifting and was shown how to deadlift sumo. In the sumo deadlift, lifters are typically able to maintain a much more upright torso position than in the conventional deadlift, which leads to less stress and demands on the lower back. Conventional deadlift vs. sumo deadlift: the advantages and disadvantages The sumo deadlift is a more advanced and rather technical variant of the conventional deadlift. this is definitely what surprised me the most. i do sumo because it still blasts my back and legs and i dont have to grimace through ripping my shins open, and once you reach a certain weight you WILL cut them to shreds. Knowing the … 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. barbell1.com - home of The Barbell1 Show - the only 5 day/wk Online Radio on building muscle, By LiftingAddict in forum Teen Bodybuilding, By Blarnee_92 in forum Powerlifting/Strongman, By cunniff81 in forum Powerlifting/Strongman. In general lighter lifters (less than 63kg / 138lbs for women and 93kg / 204lbs for men) will deadlift in a sumo stance, and heavier lifters will deadlift in a conventional stance. The conventional deadlift is the better back builder, but only if you can do it safely. Peak moment at the hip was similar between variants but peak moment at the knee was greater in the sumo deadlift. The conventional deadlift uses a lot more back and glutes while the sumo deadlift is much more hip and quad-dominant. for a little dude, that is a VERY small sticking point. i can't remember if they used emg to look at muscle activation differences, but common sense would tell me in most cases conventional … For that reason, the sumo deadlift is be … Go back to the workout program section. Personally I would lighten my conventional dead lift and … Differences between Sumo and Conventional Deadlifts The conventional deadlift is far more hamstring dominant and places a slightly larger strain on your lower back, but tends to breed … The sumo deadlift engages the quads and glutes to a greater extent than standard deadlifts. Compared to the conventional stance, a sumo stance reduces the amount of shear force … How Many Reps Should I Do? And for shorter armed guys, a conventional deadlift is going to be SO back dominant, and SO back intensive, that switching to sumo often offers more balanced leverages. One session they’ll be pulling conventional, then they’ll go home, watch a video of their favorite YouTuber, or get started talking to a powerlifter in the gym, and Deadlift session rolls round again, then they find … The This version of the deadlift differs from the sumo variant in that it takes a bit more stress off your quads, which essentially means you’ll be working your lower back a bit more in the motion. To understand how this works, let’s take a look at data from the 2016 IPF World Powerlifting Championships. Glutes Exercise Program for a Tight and Firm Butt! Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Go back to the workout program section and flame some noobs, since apparently that's all you do. Am I the only one who thinks the bloody shins at the end of an intense deadlift set is badass? he does more conventional … It may also feel easier for some lifters. What's the best deadlift variation - sumo or conventional ? … All rights reserved. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself, For those who sumo and conventional Deadlift. both are equally good. Deadlift is the shiz for mass building though. Perhaps you should offer something constructive then? Sumo hits the quads in a way squats don't, Some People are nothing more than a skid-mark on the toilet bowl of life, never let them bring you down the drain with them. Higher reps generally contribute to building muscle. demonstrated an increased L4/5 back extensor moment in the conventional compared to the sumo deadlift. When I first began lifting, I only knew conventional from reading bodybuilding magazines. from a powerlifting standpoint the bar typically travels less total distance with less overall torso movement with sumo, although most records this study looked at were set using conventional. Lower weight class lifters, barring some significant mechanical disadvantage, typically can handle much higher loads on deadlifts … in my undergrad biomechanics class i reviewed an article in (the journal of strength and conditioning research i believe) comparing the 2 styles of deadlifts. Peak concentric velocity was similar between the conventional and sumo deadlift (6). I like to think of the sumo deadlift like a golf swing and the conventional deadlifts like a hammer both require power but the golf swing requires a lot more mobility and Precision. Most powerlifters … Oh, I guess you're too good for that. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. If I have a lower weight class lifter pulling conventional and their deadlift is comparatively weaker than their other lifts, this usually is a good tell for me that they may be better sumo. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. ^^^2 conventional deadlift imo is better, if youre wanting to nail quads good ole squats is the way to go. Conventional deadlifts are harder on your spinal erectors off the floor. EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. All rights reserved. The deadlift is one of the most important lifts to get right. If you’re … Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Wrong again. I wont bother with you cause i forgot more than you will ever know. Instead of being about hip-width apart, with sumo the feet are positioned wider than … Their leverages still pretty much suck with both styles, but pulling sumo allows them to shift some of the work to the legs which reduces the amount of ridiculous lower back strength that would be required by the conventional … The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. some people lift more conventional, some lift more sumo stance....both are legal. ... Sumo vs Conventional Deadlift For General Strength (Not Powerlifting) - Duration: 8:36. The sumo deadlift has his own set of attributes, such as allowing for a shorter range of motion. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. OUR NEW PROGRAM: https://kizentraining.com/p/squatspecializationToday we're talking about the sumo vs conventional deadlift. then stick with conventional on back days. All three involve lifting a weight from the floor but use different techniques or equipment. would definately be an intense workout, isnt it great on leg days when you leave the gym and you cant even walk straight cuz your legs are thrashed...i love it lol whats your routine look like, how do you alternate between the days? lol. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Batting 1000 today, eh. 8:11. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). In this video I break down the differences between the conventional, sumo, romanian and stiff legged deadlifts. i see... now I'm thinking about throwing in sumo DL's on leg days after I squat to murder my quads even more. Conventional is better, really all there is too it. Quick Sumo & Conventional Deadlifts session at the Home Gym. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Conventional vs. Sumo Deadlifts Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. Conventional deadlifts contain a hip-width stance and a steeply inclined torso, … Deadlifting is fun! Mostly doing belt-less work lately, and variations of the main movements. Choosing between the two depends on your training goals, experience, and … Conventional deadlifts vs. sumo deadlifts. © 2021 Bodybuilding.com. Moderator @ www.gorillabarbell.net/forums/. It looks like the conventional deadlift… Bodybuilding.com 355,199 views. The conventional … it was an amazing burn effect that i've never felt on the inside of my thighs before. Sumo or Conventional Deadlift better for your back?. FEAR THE SPORT AND THE PEOPLE WHO LIVE IT! One thing to be aware of, though, is that the sumo deadlift is easier on the body than the conventional … sumo has a sticking point right at the ground and it is a short sticking point. The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. People will also argue that the sumo deadlift … Sumo shortens the pull and is more than likely masking your underlying problem. Cholewicki et al. Sumo and conventional deadlifts are equally effective but work in different ways. It ’ s take a look at data from the 2016 IPF Powerlifting. And stiff legged deadlifts than the conventional deadlift & conventional deadlifts a fully accepted alternative the! Too good for that … Quick sumo & conventional deadlifts, sumo.. 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