The main difference between the sumo and the conventional deadlift is the position of the feet and hands. For the deadlifts, are my hips too high on the 120 sumo? The start position looks a little like a sumo wrestler at the start of the bout, which gives this exercise its name. Conventional vs. Sumo Deadlifts. The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Conventional and sumo deadlift paraspinal (including erector spinae) and hip adductor excitation were similar. “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. This was also reflected in another deadlift study Escamilla did, looking at EMG data. This means the posterior chain muscles of the hamstring, glutes, and lower back are going to be stressed more in a conventional deadlift than in a sumo deadlift.. For best results, perform deadlifts when training your back or legs. For instance, a long torso means there is a greater moment arm from the shoulders to the hips. EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. The Sumo and Conventional Deadlift are both excellent ways to build strength.Considering that you will be able to lift more weight with the deadlift (in either form) that any other barbell movement, it stands to reason that this needs to be an essential part of your training regimen. OUR NEW PROGRAM: https://kizentraining.com/p/squatspecializationToday we're talking about the sumo vs conventional deadlift. And those leverages can be an advantage or a disadvantage to either the conventional or sumo deadlift. Sumo deadlift and back squats. This is another attempt at barbell squats since January 2020. Sumo deadlifts are performed with a much wider stance than conventional deadlifts. Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. Sumo Deadlifts are more hip dominant than Conventional variations and consequently train the glutes and hamstrings to a much greater degree. When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. The conventional deadlift, on the other hand, demonstrates more overall hamstring (concentric) and erector spinae (eccentric) excitation, than the hex bar deadlift. For that reason, the sumo deadlift is be more quad-dominant than its conventional counterpart, as well as less stressful to the joints and muscles surrounding the lumbar spine. A year ago I tried barbell squats but my form was so off, my back curved and I didn’t brace my core. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Try the stiff leg deadlift and Romanian deadlift too — these compound movements will make you stronger, improve your posture, and lower your risk of injury. Furthermore, utilizing both Sumo and Conventional Deadlift variations within our training will provide countless benefits which are often overlooked. At first glance it appears reasonable, after all, since the sumo deadlift looks more like a squat with the bar in the hands, and we all know the squat is king for hip development. 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