Sumo deadlifts VS Conventional deadlifts.

[Pabs]

Hey all.

I've been watching a few deadlift videos and see a mixed amount of sumo and conventional deadlifting.

So, my question to you guys is, which style do you do? Is there any particular reason for you doing so? What do you believe are the pros and cons to both styles?

I personally use conventional, mainly because that's all I've ever really tried. A mate of mine uses sumo because in his words "my fat guts gets in the way otherwise."

Looking forward to seeing what everyone does/thinks.

[HarryB]

Hey all.

I've been watching a few deadlift videos and see a mixed amount of sumo and conventional deadlifting.

So, my question to you guys is, which style do you do? Is there any particular reason for you doing so? What do you believe are the pros and cons to both styles?

I personally use conventional, mainly because that's all I've ever really tried. A mate of mine uses sumo because in his words "my fat guts gets in the way otherwise."

Looking forward to seeing what everyone does/thinks.

I am stronger on sumo but prefer to do conventional because I feel more involvement in my back whereas with sumo I feel like it's more hip and quad.

Because my main goal is bodybuilding I stick with the way I feel the most back activation whereas if my main goal was to shift the most weight possible I would use sumo.

[Pabs]

I am stronger on sumo but prefer to do conventional because I feel more involvement in my back whereas with sumo I feel like it's more hip and quad.

Because my main goal is bodybuilding I stick with the way I feel the most back activation whereas if my main goal was to shift the most weight possible I would use sumo.

Interesting. So sumo incorporates more leg and hip use? This really wouldn't be suitable for me then I guess since my legs are my weakness. I may just try them once though to see just how different it feels. Thanks for the reply.

[The Legend Killer]

That sounds more like an argument to do sumo than not to do them.

[Riccardo]

Depends on your leverages.

Shorter torso and longer arms I would suggest conventional.

Longer torso and short leavers I would imagine that sumo is going to be better? One of the powerlifting guys who have done both will be able to help you out.

[HarryB]

That sounds more like an argument to do sumo than not to do them.

Well it's goal dependent and only personal perspective. My back development has improved a lot since I started doing conventional deadlifts.

If I was only concerned with numbers then I would still be doing sumo but my primary concern is development.

[BarBrother]

I have used both sumo and conventional. If u are going to use sumo then make sure u are taught properly. It is not a wide stance conv deadlift. I would do both. Heavy conv and speed sumo. That way you can learn the movement without needing to rush through heavy progression to the detriment of ur technique. If nothing else your sumo will help your squat and conv will help your general posterior chain strength

[Dr Squat]

Most guys (and girls) who do sumo do it badly and would be better off doing conventional. Sumo requires a lot of flexibility to get into a good starting position so that you can use your legs and hips. Sure, sumo is more efficient but only when it is done with good form. I cringe when I see bad sumo. Stiff legged wide stance deadlifts with the bar miles away from the body.

[Dr Squat]

That sounds more like an argument to do sumo than not to do them.

Well it's goal dependent and only personal perspective. My back development has improved a lot since I started doing conventional deadlifts.

If I was only concerned with numbers then I would still be doing sumo but my primary concern is development.

Makes perfect sense to me. I think it is good to see bodybuilders doing deadlifts.

[Old Bull]

If it ain't broken don't try and fix it, if you are doing conventional then stick with that. If your have stalled then re look at your technique, the biggest jumps come from technique changes not strength.

The Doc is right, it takes a long time to master Sumo, 80 to 85% the lift is perfect, but cross that 90% range and it can turn to custard. This is where technique is paramount, it is a harder lift at the 100%+ mark, where with conventional, you can muscle you way through to the finish. I do sumo not through choice but through injury, I am stronger at conventional, but to keep competing I do sumo.

Most guys (and girls) who do sumo do it badly and would be better off doing conventional. Sumo requires a lot of flexibility to get into a good starting position so that you can use your legs and hips. Sure, sumo is more efficient but only when it is done with good form. I cringe when I see bad sumo. Stiff legged wide stance deadlifts with the bar miles away from the body.

[bar-belle]

This is where technique is paramount, it is a harder lift at the 100%+ mark, where with conventional, you can muscle you way through to the finish. I do sumo not through choice but through injury, I am stronger at conventional, but to keep competing I do sumo.

Agree with OB on the technique of the lift and yes you can just grip and rip a conventional if you have to (possibly to the detriment of your lower back)

I pull the same raw number conventional/sumo (135kg) but needed to change as conventional irritated my piriformis really badly....no pain at all with sumo.

[Pabs]

Thanks for the replies, everyone.

I'm not personally looking to switch to sumo as Conventional is what I know. I'm merely curious as to which style people use and why they use it.

[red machine]

I use something kind of in the middle as when I was a young buck I hurt my lower back so just invented some kind of wider stance (at the time I'd never even heard of sumo) that took the strain off the back, so Iv stuck with that, played around with conv and full sumo since but alway end back in my more of a wide stance middle ground thing, it's abut rough but seems to be working well for me.....still weak though :x

Just scene your photos to mate going well :clap: hopefully see ya on that platform soon 8)

[Pabs]

Just scene your photos to mate going well :clap: hopefully see ya on that platform soon 8)

Cheers mate. I don't think I'll be competing just yet but am looking at possibly starting at the beginning of next year. I started training for powerlifting in January this year and would really like to have a years foundation training under my belt (look! Another unintentional pun!) before I compete.

Definitely looking forward to meeting and competing with a lot of you guys/girls though.

[Big john]

I use something kind of in the middle as when I was a young buck I hurt my lower back so just invented some kind of wider stance

i think your pull style is really close to the man himself imo...Mumo 8)

[teamfatboy]

Very helpful thread guys - having read it carefully, I've decided to swap from sumo to conventional, drop the weights and train properly....

Thanks for the advice

[Pabs]

Very helpful thread guys - having read it carefully, I've decided to swap from sumo to conventional, drop the weights and train properly....

Thanks for the advice

Hope it goes well for you, mate. :nod:

[teamfatboy]

Very helpful thread guys - having read it carefully, I've decided to swap from sumo to conventional, drop the weights and train properly....

Thanks for the advice

Hope it goes well for you, mate. :nod:

Cheers, Pabs, a fella's gotta try these things if he wants to progress.