Maybe I do need to switch it up. Has anyone noticed that conventional deadlifts seem much harder than sumo given that you're lifting the same % of your 1RM? /s. If a sumo stance doesn’t work, if even a horizontal deadlift in a sumo-like position doesn’t work, it’s basically always because 1) the person is trying to go too wide or 2) the person just isn’t built to deadlift. Shorter legs? Generally smaller lifters are stronger sumo and larger lifters prefer conventional. Hope this makes sense. Whether or not is sumo deadlift easier than conventional, in fact, the sumo stance offers individuals a much more varied and perhaps a better pulling approach when it comes to this deadlift. What do sumo deadlifts do. I was asking if other people noticed that sumo deadlifts were easier to rep out given the same 1RM as a conventional deadlift. Some people will have terrible sumo pulls and great conventional, and vice versa. Shorter arms, shorter femurs and longer torso - you will likely be better at sumo. There's definitely less lee-way to grind out a 1RM on sumo though. So like, how the fuck do people hold the bar in sumos? What are your goals? There are several powerlifters who pull conventional in meets, in fact most of the 800+ pulls on record are conventional. Press question mark to learn the rest of the keyboard shortcuts, https://www.strongerbyscience.com/should-you-deadlift-conventional-or-sumo/. When you say way easier it makes me think you are using your conventional max for your sumo work when your sumo max is actually the higher of the two. Sumo is slower to break off the floor and easier to finish out, while conventional is a bit easier off the floor and slower to lock out. So what’s the moral of the story? Also, Stefi Cohen is … That's not to say my form is perfect every single time, but when it isn't, I notice it immediately. To determine which deadlift style will be best for you, just train both of them for a few months, and stick with the one that’s the strongest and most comfortable with submaximal loads. I started doing sumo deadlifts to warmup for my conventional deadlifts, and eventually my sumo got stronger than my conventional (only took ~6 weeks or so, but I was pretty inexperienced during that time so it might be different for you). I've been wondering this for awhile now - I know that there are lots of people who pull huge numbers in both conventional and sumo, but the people I see setting and breaking records like Yangsu Ren, Cailer Woolam and Stefi Cohen all pull sumo and have insane body weight to pull ratios. You get more bang for your buck with conventional. Because they are easier on your lower back, sumo deadlifts may be a better choice for tall lifters and those with a history of lower back pain. If I did 5 reps @ 85% of 1RM (345lbs), Sumo would still be way easier. That being said, I'm significantly stronger at conventional (even reps), so I think it depends on the person. I've noticed that deadlifting in a sumo stance is less taxing on my body than doing a conventional. once i started to do sumo squats i noticed how the inner part of the leg started to develop more. This article isn’t intended to claim one is better than the other in terms of back strength or record legitimacy. You should also consider how each will fit into your overall training plans. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. Also, sumo is more technical in the way you incorporate your legs and the lockout, taking more time to learn and be efficient with than conventional. The conventional deadlift has 25-40% more range of motion than a sumo deadlift. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Choosing between the two depends on your training goals, experience, and personal preferences. edit: The reason I ask this is cause I was wondering what that implications were for the many powerlifting programs that base the lifts by a certain % of your 1RM. Sumo Deadlift or Conventional Deadlift Can anyone shed some light on both of those deadlifts. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. If you have a proportionately strong squat vs conventional deadlift, that's a clue that you might be better suited to something wider stance. The sumo deadlift works the knee extending mucles through about half of their effective ROM, so it is seen as sorta-kinda a leg exercise. Fixed it for ya I'm not aware of any 1RM calculators that differentiate between conventional and sumo, do you know one that I could use? For simplicity, I will only analyze the lower body portion. I guess what I'm asking is, is there a greater potential for a higher strength to body weight ratio in sumo? This makes pulling reps easier (for most people I know) than conventional (where a touch and go rep leaves you with the hard part of the pull to complete), New comments cannot be posted and votes cannot be cast, More posts from the powerlifting community, A subreddit for the sport of powerlifting, Press J to jump to the feed. It depends what muscles are your strongest. The conventional deadlift versus the sumo deadlift is one of the great debates in the strength sports. S: https://www.strongerbyscience.com/should-you-deadlift-conventional-or-sumo/, conventional is a little easier on your quads, sumo is a little easier on your back. The sumo deadlift can be used as a regression for the conventional deadlifts and/or assist beginner lifters in learning proper hip flexion and extension mechanics in the deadlift. I would suggest going in completely fresh sometime and working up to a new sumo max (unless its a grip issue and you don't use chalk or straps). Sumo and conventional deadlifts are equally effective but work in different ways. If there is any correlation, it has been shown that lower weight classes lifters tend to prefer sumo, especially women, and higher weight class lifters tend to prefer conventional. It is certainly no secret that sumo pulls are less range of motion than conventional pulls, but that doesn't necessarily make them easier. in my opinion, those with longer limbs and a shorter torso benefit more from sumo deadlifts. To echo the above comment, the answers to all of these questions will depend entirely on your body and will vary from person to person. Once I realized this I decided to focus on sumo for numbers while sprinkling in some lower weight conventional pulls as an accessory. There are no factors that make either the conventional or the sumo deadlift inherently easier or harder. That's my understanding at least. The thing about sumo is that the lockout tends to be the most efficient portion while the start off the floor is the least advantageous position. I find that good flexibility and good mobility to benefit a sumo deadlifter. Also, sumo is more technical in the way you incorporate your legs and the lockout, taking more time to learn and be efficient with than conventional. If that were the fact, why are there more 900 conventional deadlifts than sumo, why is the top 3 highest daedlifts done conventional. This puts less strain on the back. Sumo is very technique driven, harder to master, alot more hip and leg strength involved.....I do both lifts equally. The conventional deadlift, on the other hand, like the low bar squat, makes use of an initially elongated hamstring that better contributes to hip extension than the sumo deadlift. 10 reps on conventional and I feel like dying, 10 reps on sumo deadlift I still feel okay. As I said above, I focus on sumo, but incorporate conventional as an accessory, even though I'm more concerned with increasing my numbers than will being well rounded. I have long legs and long arms and I found sumo to be more comfortable. But if the question is which kind of deadlift should you be doing, then we have do dig a little deeper. Sumo deadlifts are performed with a wide stance which targets the quads and glutes a little better than a normal deadlift. Those that sumo benefits tend to be long legged, short torsoed, and/or short armed, and/or have poor mobility. In other words, stance width influences the ability to, say, deadlift 405 for 40 reps in under a minute, but not necessarily the maximum amount of weight someone can lift (in a general sense, though one variation will likely be stronger for you than the other). It is certainly no secret that sumo pulls are less range of motion than conventional pulls, but that doesn't necessarily make them easier. Most maximal deadlifts take 5 seconds or less to complete. If you don't want to max I would at least add some weight on your sumo days or rep out over your prescribed reps. Why sumo 305x10 if you can hit 305x15? And i'm short overall lol. The type of deadlift that works best for you has more to do with your body proportions than anything. They really just work different muscles. I'd like to know if I should consider learning sumo. Deadlift vs. Romanian Deadlift: Benefits of Each and How to Do Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written … The one that is better is going to be based on your morphology, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Anyone notice this? If, on the other hand, you are interested in being well rounded and generally fit, you may want to incorporate both, as they emphasize different muscles. That depends on what you mean by “better.” In general, you’ll find that good deadlifters (both sumo and conventional) have 2 things in common: 1. I used to deadlift in a conventional stance, then made the switch over to sumo after finding out how much easier it is for me. Switching off between sumo and conventional allows me to train some form of deadlift twice a week and, in my experience, optimizes my progress. Break out the boxing gloves! How wide apart they are depends on your height, but they will be … Absolutely. Is it to break weight off the ground in a way that conforms to powerlifting standards? While no studies support this, it is true that sumo deadlifts require more flexibility than conventional deadlifts. The best thing to do is try both and see which feels more natural and smooth. Its difficult to say whether one is more impressive than the … This causes the conventional deadlift to have a more horizontal trunk angle during the setup than the other forms of the deadlift. I've always found sumo to be much easier to break off the floor... A shorter range of motion in the sumo means that you will expend less energy doing higher rep sets (>5) though a max effort pull will be just as difficult. Quad during a sumo lift and have only pulled sumo heavy like... three times ever is sumo deadlift easier than conventional reddit. 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