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Old 11-27-2016, 03:45 PM   #1
bennett5031
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Default Sumo vs. Conventional Deadlift

Hey everyone,

So I've been lifting for about 2 years now and have started thinking about trying some sumo deadlifts. I have long arms and I find it a little bit easier to get into the right position with the sumo stance. What are the benefits and drawbacks to each stance?

Nick
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Old 11-27-2016, 07:58 PM   #2
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Originally Posted by bennett5031 View Post
Hey everyone,

So I've been lifting for about 2 years now and have started thinking about trying some sumo deadlifts. I have long arms and I find it a little bit easier to get into the right position with the sumo stance. What are the benefits and drawbacks to each stance?

Nick
Go with what works for you. I pull conventional. There's nothing wrong with either, both will make you stronger.
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Old 11-27-2016, 08:16 PM   #3
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I used to pull Conv. but Sumo took over a while ago. I find I can recover from Heavy Sumo's much faster then Conv. Which allows me to train harder on Squat Days. I also haven't had any real back pain since making the switch.

But Sumo is more then just taking a wider Stance. The way you start the lift and finish don't share much at all with conv....
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Old 11-27-2016, 09:16 PM   #4
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I used to pull Conv. but Sumo took over a while ago. I find I can recover from Heavy Sumo's much faster then Conv. Which allows me to train harder on Squat Days. I also haven't had any real back pain since making the switch.

But Sumo is more then just taking a wider Stance. The way you start the lift and finish don't share much at all with conv....
Do you want to comment further on this?
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Old 11-27-2016, 11:38 PM   #5
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Do you want to comment further on this?


Whatcha want to know?
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Old 11-28-2016, 11:50 AM   #6
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Whatcha want to know?
Starting and finishing the lift being different. Do you know of any good youtube videos I could watch for the purpose of strength training? My little experience of this type of deadlift focuses a lot on the hips and the legs. Conventional definitely hit my back lot more. Is that how it's supposed to be or am I not doing something right?
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Old 11-28-2016, 08:18 PM   #7
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Starting and finishing the lift being different. Do you know of any good youtube videos I could watch for the purpose of strength training? My little experience of this type of deadlift focuses a lot on the hips and the legs. Conventional definitely hit my back lot more. Is that how it's supposed to be or am I not doing something right?
Yes Conv. Deadlifts hit lower back much more. Sumo you need to learn how to set up your stance spread the floor. Spreading the Floor is the biggest key to a strong Sumo deadlift. IMO With Sumo it's all in the set up. If your stance is a little off on Conv. You can muscle your way through it. With Sumo if your set up is wrong. It's not going to break the floor quick enough and cause a missed lift.
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Old 11-28-2016, 10:04 PM   #8
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sounds good. Thanks Ramrod. If I do Sumo some, I was thinking of maybe adding them on leg day maybe?
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Old 11-29-2016, 01:05 AM   #9
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When you start Strength Training and wanting to increase you 3 main lifts. Squat Bench and Deadlifts. Their is no more Leg Day, Chest Day, Arm day, back Day etc... Think of it as Squat Day, Bench Day, Deadlift Days.

Depending on your Workout schedule. You can Squat and Deadlift on the Same day or Have Deadlifts on their own Days. Which is what I do. I bench twice a week thou.

Deadlifts even Sumo Pulls need a STRONG upper Back. Rows and Lat pulldowns are a staple on my Deadlift Days. I leave Squat Days to strengthen my Legs. I even hit Back a lot on my Bench Days. What ever exercise that will benefit my Main lift. I do it.
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Meet PR's: 480/320/520 = 1320 @180
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Old 11-29-2016, 07:23 AM   #10
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Got it. Thanks ramrod
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