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Old 11-14-2012, 04:13 PM   #1
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Default Sumo stance vs Standard

What are the pros and cons of Sumo stance vs standard when deadlifting?
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Old 11-14-2012, 04:52 PM   #2
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Sumo has a smaller range of motion so is more economical. Uses different muscles though so isn't necessarily better for everyone. There is something to be gained for everyone to pull both ways though.
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Old 11-14-2012, 05:44 PM   #3
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Sumo just looks cooler also, dont forget that!!!
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Old 11-14-2012, 05:48 PM   #4
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im not quite sure as too the pros and cons, but for me Sumo deads allow me to get my ass down and makes for better form... but this is just for me, not nessecarily everyone.
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Old 11-14-2012, 06:58 PM   #5
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Traditional (or standard) more closely mimics the athletic position when jumping or running. There is probably a little more carry-over to those activities.
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Old 11-14-2012, 08:44 PM   #6
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I cant do so much with sumo,and this is just a guess,but i think it has to do with my arms getting in the way during the pull.
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Old 11-14-2012, 10:30 PM   #7
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For me sumo is harder to learn, master and teach. It feels more technical., perhaps because it doesn't feel natural to me (body type, or whatever).
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Old 11-15-2012, 03:43 AM   #8
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For me in terms of musculature:

Sumo: More hips, hamstrings. It's a very 'centre-of-the-body' lift which is one of the reasons it gets so much more out of supportive gear. Even a belt can do great things in a Sumo deadlift.

Conventional, (flat back): Hips, Quads, Hamstrings and entire back.

Conventional (round back): Very back orientated lift, uses strong hamstrings to anchor up. Very little quad extension apart from the initial pull off the floor.

In terms of form, probably the easiest to learn is the conventional with a flat back. Sumo is next hardest, to learn and to master. Finally, in my opinion, the round back conventional pull is perhaps the hardest to learn and master.
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Old 11-15-2012, 04:08 AM   #9
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Like everything else, it depends on the person. I think Bob Peoples and Konstantinovs did the conventional with a round back and Coan has done sumo and conventional I think. Personally, I can pull similar amounts with conventional and sumo, only 10kg of a difference in favour of conventional I think but I have rarely pulled sumo. I have short legs and a long torso so I don't know what the hell that means and dino arms according to Fazc
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Old 11-15-2012, 06:24 AM   #10
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Quote:
Originally Posted by Fazc View Post
Sumo: More hips, hamstrings. It's a very 'centre-of-the-body' lift which is one of the reasons it gets so much more out of supportive gear. Even a belt can do great things in a Sumo deadlift.
And from what I read, yesterday, the groin area comes into play as well.

Like some others, I don't find it an easy version but I think that's because I haven't really given it much of a run in relation to normal standard DLs and the frog stance DL (??, feet turned out but closer together), I found that one quite nice to do.
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