If you specialise in Olympic weightlifting there’s a trade-off to consider. All three involve lifting a weight from the floor but use different techniques or equipment. The purpose of this study was to compare muscle activity between sumo and conventional style deadlifts, and between belt and no-belt conditions. Escamilla, Rafael F, et al. Since the glutes, hamstrings and quads (multiple large muscle groups) are all working hard during the sumo deadlift, this exercise is an excellent candidate for applying progressive overload. It’s harder to lift the bar from the floor when sumo deadlifting, but it requires less energy to get it from A to B, because the distance involved is lower. But I pull sumo so I’m probably biased. Knowing the difference between these three exercises means you’ll be able to choose the best one for your body type and goals. If your lower back rounds when you deadlift that’s a big no-no and can definitely cause some pain. The deadlift is an exercise which can be used to build total body strength (Bird & Barrington-Higgs, 2010; Ratamess, 2012). for long-term progress the sumo variation. Sumo Deadlift vs Conventional Deadlift. An absolute essential for proper strength training. Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement. Surprisingly, no significant differences were found in hip adductor EMG between the two variants, despite the much wider stance found in the sumo deadlift. The researchers also found that the sumo deadlift conveyed a biomechanical advantages compared … Conventional vs. Sumo Deadlifts. Other variants include the stiff-leg, Romanian, single-leg, and kick-stand deadlifts. Today, we’ll talk about the deadlift. But just because you can lift more weight with one now, it doesn’t mean you should disregard the other. As we covered above, sumo deadlifts will develop your quad strength and conventional pulling is more hamstring dominant. By analysing these findings, we can deduce that if you’re looking to improve your thigh’s size and strength, then you should sumo. Peak concentric velocity was similar between the conventional and sumo deadlift (6). A conventional deadlift is a multi joint exercise that activates more muscle groups so is arguably more beneficial for muscle building, This is important in this context when we consider the, Interestingly this study also highlighted that both techniques have, It’s wider stance and hip requirements demand. This is because the deadlift involves working major muscle groups in the upper body and lower body, such as the abdomen, erector spinae, lower back and upper back, quadriceps, hamstrings and the gluteus maximus (Fisher, 2012). The higher the frequency, the more comfortable you will become with it. Either a double-overhand or alternating grip (one forearm pronated, the other supinated) can be used. 2000–2009. High Bar vs. Low Bar Squat...Which One is Better? With a high-handled hex bar deadlift, peak power was achieved with 40% 1RM, while 30% 1RM achieved peak power with the conventional (1, 2). Strength Training the Post-Operative Client, Do You Have Pain During a Lift? However it isn’t allowed in strongman competitions and isn’t part of Olympic weightlifting. The deadlift is a full body exercise which should be included into your clients' programming, using the variant that best fits their goals, abilities, and preference. This study highlights the core differences between deadlift types, as college football athletes performed sumo and conventional deadlifts with and without a lifting belt, based on a 12-RM intensity. Conventional deadlifts and sumo deadlifts have different setups. For example, if you have a weaker sumo deadlift than conventional, you the chances are your quads are holding back your posterior chain and letting the team down, you’ll need to activate your quads more in the rest of your training to improve on your weak points; front squats and additional sumo deadlift variations will help rectify the problem. But your body is in a far more optimal position to do so than when pulling sumo. Conversely, switching to conventional for a while can help sumo pullers come back from hip strain. But it’s much harder to pull the sumo deadlift from the floor than it is the conventional. The conventional deadlift requires a 5% to 10% greater lean of the torso than the sumo deadlift. The reason conventional deadlifts place a greater demand on your back is because it requires greater torso lean. Conventional Deadlift Setup. The sumo deadlift has been shown to start with 10° decreased hip flexion and 4⁡° decreased ankle dorsiflexion compared to the conventional deadlift, but similar knee flexion angles when a 3-D analysis is utilized (4). harder to pull the sumo deadlift from the floor than it is the conventional. The second key part is muscle size, otherwise known as the cross sectional area of the muscle. Rather, I’m here to help you work out if the sumo deadlift … “A Three-Dimensional Biomechanical Analysis of Sumo and Conventional Style Deadlifts.” Medicine and Science in Sports and Exercise, vol. Escamilla found (or at least validated – it’s pretty obvious to anyone who’s minimally observant) that a sumo deadlift has a ~20-25% shorter range of motion than a conventional deadlift. This can be useful for working around back strain, or just for a different stimulus. When appropriately executed, this exercise focuses on building muscle mass in the lower body, as opposed to the upper body, which is worked more extensively by the conventional deadlift. “An Electromyographic Analysis of Sumo and. For instance, the conventional deadlift demonstrated significantly more mechanical work than both the sumo and hex bar deadlift, due to the increased linear displacement from starting position to lift completion. Additionally, the sumo deadlift demonstrated significantly increased tibialis anterior excitation compared to the conventional, likely due to maintenance of balance due to the aforementioned decreased dorsiflexion at the ankle. However, the difference in range of motion doesn’t really matter. This guide to muscle activation in the deadlift should be useful for this. There are three main types of deadlift – conventional deadlifts, sumo deadlifts, and trap bar deadlifts. The results of these papers, overall, indicate that all three styles of deadlift are excellent for recruitment of posterior chain musculature, but provide some distinct differences. Rob King 15.02.2011 Muscle Building, Training, Videos , Weight Lifting 1. Once you’ve pulled the slack out of the bar you should be ready to deadlift without back pain. Keep reading to learn the 3 major differences. The first step in mastering the conventional deadlift is assuming the proper stance. The set-up here is quite different and a bit more precise so you can’t just grip it and rip it like the conventional deadlift. There are other variables to consider when looking at weak point training and this guide to deadlifts variations should help. “A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads.” Journal of Strength and Conditioning Research, vol. Getting into position for the sumo variation of the lift requires more technical prowess. Deadlift Setup. Let’s break it down - The Sumo Vs Conventional Deadlift⁣⁣ ⁣⁣⁣⁣ SUMO:⁣⁣⁣ Main muscles used: Quadriceps, glutes⁣⁣⁣ Bar position: Against the shins⁣⁣⁣ Stance: Wide stance - outside of arms. 1, 2018, pp. The deadlift stimulates so many muscles that it’s nearly a complete all-in-one movement with … The sumo deadlift is a deadlift variation that requires the lifter to place their feet wider apart, with their arms hanging directly down and hands gripping the bar inside the legs. Read Miles's full author bio here here, When it comes to the almighty back squat, you will usually hear about two variations:…, Recently, I became engaged in a discussion about utilizing the toe touch as a screen…, As a physical therapist who specializes in treating barbell athletes, one question I get often…. Smaller energy expenditure. They are all responsible for generating the force necessary to make a successful lift. The hex bar deadlift demonstrated significantly greater normalized EMG values for the vastus lateralis (quadriceps) during both the eccentric (down-phase) and concentric (up-phase) phases, compared to the conventional deadlift. 33, no. Let me know in the comments. 32, no. 12, 2019, pp. In everyday language we might refer to this as ones technique or skill. If you have stronger quads and a comparatively weaker back, you’ll probably be able to pull a heavier weight from the sumo position. It therefore seems that the conventional deadlift, if it requires more work, is the better form, right? The sumo deadlift is known to be more quad-dominant than its conventional counterpart, as well as less stressful to the joints and muscles surrounding the lumbar spine. It’s important to recognize that while the two deadlift styles look different there are two main similarities. Yes and many lifters do. This article will break down the techniques of the conventional and sumo deadlift. The reason is when we do the sumo deadlift we keep our erector spine as straight as possible, but when we performed the conventional deadlift it requires more use of erector spine and put stress on the lower back. Just focus on groin strength and flexibility. If you’ve never tried it, then I’d better not hear you dismissing it. So… what is it that ties all of these lifts together under the name ‘deadlift’? All three involve lifting a weight from the floor but use different techniques or equipment. It IS true that sumo deadlifts allow for a shorter range of motion. Coincidence? The hex bar deadlift demonstrated increased peak power, peak velocity, peak force, and mean force compared to the conventional deadlift. In practice, this holds true in that the conventional deadlift typically feels more technically demanding to a novice lifter than the sumo or hex bar deadlift. 25, no. Because you’re more upright, the bar needs to travel a greater distance. Conventional Deadlifts require greater energy expenditure and places a greater demand on the posterior chain. The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more equal balance between the lower back and hamstrings. EMG analysis had also revealed that the conventional deadlift resulted in double the muscle activation for the erector spinae muscles, compared to the sumo deadlift (Bird& Barrington-Higgs, 2010). Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. This causes the conventional deadlift to have a more horizontal trunk angle during the setup than the other forms of the deadlift. Once you’ve narrowed it down to a particular muscle group you can begin strengthening it with remedial exercises. You Don't Need to Toe Touch to Deadlift Safely, Maximize hamstring and paraspinal workload, Build capacity and confidence in client’s ability tolerate stress in their low back and hip, Strengthen hip adductor musculature in a wide stance, Decrease low back stress during early-phase, Decreased overall range of motion requirements compared to conventional deadlift, Maximize force, velocity, and power production, Decrease low back stress during early-phase low back rehabilitation (if needed), Decreased overall range of motion requirements compared to conventional and sumo deadlifts. 0 Likes. Lockie, Robert G, et al. But for me, I prefer to train volume with a conventional pulling style as I find it improves power generation and posterior chain development. Camara, Kevin. Conventional deadlifts work the body far more globally, putting pressure through the back and posterior chain, rather than relying so heavily on the legs. Overall EMG activity from the vastus medialis (anterior thigh muscle), vastus lateralis (another anterior thigh muscle), and tibialis anterior (muscle in the upper two thirds of the tibia that helps to dorsiflex the foot) were significantly greater in the sumo deadlift. The deadlift works a vast number of muscles throughout the body. 4, 2002, pp. 2) Sumo Deadlift Form. The more vertical the better when it comes to prioritising energy efficiency. Swinton, Paul A, et al. Approach the barbell and stand with a wide stance. When it comes to measures of power, force, and velocity, we also see some distinct differences between deadlift variations. They are, in order of importance, neuromuscular coordination and muscle size. – Olympic Weightlifting, Why Deadlift variations are important for a well-rounded, injury free Physique – Olympic Weightlifting, High Bar Squat vs Low Bar Squat – Olympic Weightlifting, The Top 5 Deadlift Accessory Exercises for Powerlifters – Powerlifting | The Quest for Strength, The Top 5 Squat Assistance Exercises for Powerlifting, The Top 6 Bench Press Accessory Exercises for Powerlifters, The Top 5 Deadlift Accessory Exercises for Powerlifters, Olympic Weightlifting Programming - The complete guide. Hip extension demands are almost identical when comparing both deadlift styles. Deadlifts are one of the most important strength exercises, and they provide an array of benefits. But a stronger core is always a plus point. 32, no. Deadlift Muscles Worked. 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