In the health and fitness space, there are a number of fearsome ideological match-ups: cardio vs strength training, plant vs animal protein, the front squat vs back squat. Among these titanic topics, however, few can rival that of the sumo vs conventional deadlift.
Enter any weight room (or internet discussion) and you’ll be sure to hear the sumo vs conventional deadlift argument punctuated by the sound of clanging plates. Sumo is cheating! Conventional is dangerous!
The list of accusations leveled against each of these deadlift variations is virtually endless. Sift through the accusations, however, and you’ll find that these compound movements have more in common than their respective fan bases understand.
Sumo vs Conventional Deadlift: Is One Better Than the Other?
While there are meaningful biomechanical differences between the sumo and conventional deadlift, “neither is superior to the other,” according to personal trainer and wellness coach Brandon Kwong, CSCS.
Rather, each movement has its own unique set of benefits, and the “right” deadlift variation is the one that works for your goals, makes sense biomechanically, and can be performed both comfortably and confidently, according to Kwong.
What Are the Differences Between Sumo and Conventional Deadlifts?
Ultimately, the “best” movement comes down to the goals and abilities of the lifter. “Spend a few months on each type of deadlift focusing on good technique, and get a feel for which is more comfortable,” Kwong says.
Testing the sumo vs conventional deadlift waters here may also point out weaknesses in your back or quad muscles, which the right accessory movements can help strengthen.
With that being said, here are some key differences between the two deadlift styles.
Conventional deadlift
- Feet are hip-width apart with arms outside the legs.
- Has more “sport-specific” applications due to the “conventional deadlift mirroring that of the universal athletic position,” according to Kwong.
- May be the easier lift for those lacking hip mobility.
- Can be a great exercise for those looking to build a strong upper back and spinal erectors.
- Most common form errors: bending the torso too far forward at the waist, not executing the all-important “hip hinge” correctly (more on that below), not cutting the slack in arms, losing tension in the posterior chain.
Sumo deadlift
- Feet are several inches wider than hip-width, with arms inside the legs.
- The sumo deadlift’s “shorter range of motion means the barbell travels less distance,” according to Kwong, which can make it easier to train frequently with heavy loads.
- May yield a higher one-rep max.
- Can be difficult for those with poor hip mobility.
- Most common form error: bending the torso too far forward at the waist, not executing the hip hinge correctly, hyperextension of the lumbar spine (lower back) at the top of the lift.
Can You Lift More With a Sumo Deadlift Than a Conventional Deadlift?
“The sumo deadlift’s shorter range of motion due to its wide stance means the weight travels less distance,” Kwong says, which should make it easier to move heavy weight repeatedly for most people — in theory.
However, the amount you can lift with either variation likely also comes down to your biomechanics, though the one-rep max record (held by Hafthor Bjornsson) sits at 1,104 pounds employing a conventional stance, while Chris Duffin’s record one-rep max sumo deadlift is approximately 100 pounds lighter.
Which Variation Is Better for Building Strength and Muscle?
The conventional and the sumo stance are both effective muscle-builders — specifically for the glutes, hamstrings, and lower back — and should have places in your training plan. Together, they will help you achieve the variety necessary to optimize muscle growth.
In terms of building strength and athleticism, however, the conventional stance has the upper hand. The sumo deadlift is still a great exercise to improve lower-body strength, but the conventional deadlift is a foundational movement that should be at the core of your strength training program. It helps you build more functional strength than its sumo counterpart because it more effectively utilizes the hip hinge, a fundamental movement pattern of functional fitness.
In short, the training adaptations you get from the conventional deadlift have more real-world applicability — from sports performance to day-to-day life.
Which One Do Trainers Recommend?
Trainers recommend mastering the conventional deadlift before progressing to its variations. Once you’ve perfected the movement, Kwong says the difference between the two comes down to the people performing them.
“If you’re a powerlifter and the goal is to pull the most weight off the floor, and you’re comfortable with sumo, go for it,” he says. “At the end of the day, it’s about providing the most stimulus with the least risk of injury.”
How to perform a conventional deadlift
- Stand with your feet hip-width apart and the barbell positioned directly over your mid-foot.
- Keeping your back flat and core engaged, push your hips back (imagine that you’re closing a door with your butt) as you bend at your knees slightly and grab the barbell with an overhand (palms facing backward) grip. (Be sure to keep your butt higher than your knees at all times.) This is the starting position.
- Keeping your core engaged, back flat, and bar close to your body, drive through your heels and lift the bar until your legs are fully extended, squeezing your glutes and driving your hips forward as you do.
- Pause, and then reverse the movement to return to the starting position.
How to perform a sumo deadlift
- Stand with your feet several inches wider than shoulder-width apart, shoelaces directly beneath the barbell, and toes pointing slightly outward (roughly a 45 degree angle)
- With your back flat and your arms hanging naturally between your knees, push your hips back (imagine you’re closing a door with your butt—this is the “hip hinge” mentioned earlier) as you bend your knees slightly and grab the bar with an overhand (palms facing backward) grip. (Keep your knees in line with your feet and be sure to keep your butt higher than your knees at all times.) This is the starting position.
- Keeping your core engaged, back flat, and bar close to your body, drive through your heels and lift the bar until your legs are fully extended, squeezing your glutes and driving your hips forward as you do.
- Pause, and then slowly reverse the movement to return to the starting position.