Sumo or traditional deadlift: which is better?

In the health and fitness space, there are a number of scary ideological conformities: Cardio versus strength training, Plant protein vs animal proteinthe Front squat vs back squat. However, among these giant subjects, few can rival sumo versus the traditional deadlift.

Walk into any weightlifting room (or online discussion) and you’re sure to hear a sumo versus traditional deadlift argument punctuated by the sound of the plates clanging. Sumo is cheating! Traditional is dangerous!

The list of accusations against each of these deadlift variations is almost endless. However, scrutinize the accusations, and you will find that they are Compound movements They have more in common than their fan bases realize.

Sumo vs. Traditional Deadlift: Is One Better Than the Other?

While there are important biomechanical differences between sumo and a traditional deadlift, “neither is superior to the other,” according to personal trainer and health coach Brandon Kwong, CSCS.

Instead, each movement has a unique set of benefits, and the “right” type of deadlift is one that works for your goals, makes sense biomechanically, and can be done comfortably and confidently, according to Kong.

What are the differences between sumo and traditional 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 learn which method is most comfortable,” Kwong says.

Sumo versus traditional water deadlift test here may also indicate weaknesses in your back or QuadricepsWhich the right accessory movements can help strengthen.

With that said, here are some of the key differences between the two deadlift styles.

Traditional deadlift

• Feet hip-width apart and arms outside the legs.
• It has more “sport-specific” applications because of the “traditional deadlift that reflects the global athletic situation,” according to Kong.
• Lifting may be easier for those who lack Hip movement.
• It can be a great exercise for those looking to build strong muscles in the upper back and spine.
• The most common errors in form: bending the torso too far forward at the waist, not executing the most important command “Hip joint” correctly (more on that below), not cutting slack in the arms, and losing tension in the Back chain.

Sumo deadlift

• The feet are several inches wider than the hip width, and the arms are inside the legs.
• According to Kong, “the shorter range of motion of the sumo deadlift means the barbell travels less distance,” making it easier to train frequently with heavier loads.
• May yield a higher max of one rep.
• It can be difficult for those with poor hip mobility.
• The most common form errors: bending the torso too far forward at the waist, not executing the hip hinge correctly, and overextending the lumbar spine (lower back) at the top of the lift.

Can you lift more with a sumo deadlift than with a traditional deadlift?

“The shorter range of motion of a sumo deadlift due to its wide stance means the weight travels less distance,” says Kwong, which should make it easier to move a heavy weight repeatedly for most people — in theory.

However, the amount you can lift using either formula will also likely come down to your biomechanics, although the single-rep max record (held by Hafthor Björnsson) is 1,104 pounds using a traditional stance, while That Chris Duffin’s one-rep maximum sumo lift record is nearly 100 pounds lighter.

What variation is best for building strength and muscle?

Both the traditional stance and the sumo stance are effective muscle building tools – especially for AssThe hamstrings and lower back — they should have places in your training plan. Together they will help you achieve the necessary diversity for this Improve muscle growth.

In terms of building strength and athleticism, the traditional stance has the upper hand. The sumo deadlift is still a great exercise for improving lower body strength, but the traditional deadlift is a foundational movement that should be at the core of your strength training program. Helps you build more Functional strength than its sumo counterpart because it is used more effectively Hip jointIt is a basic movement pattern for functional fitness.

In short, the training modifications you get from traditional deadlifts have greater real-world applicability — from athletic performance to everyday life.

What option do coaches recommend?

Coaches recommend mastering the traditional deadlift before progressing to its variations. Once the movement is mastered, Kwong says the difference between the two comes down to the people doing it.

“If you’re a weightlifter and the goal is to lift the most weight off the ground, and you’re comfortable with sumo, go for it,” he says. “Ultimately, it’s about providing the most stimulation with the least risk of injury.”

How to perform a traditional deadlift

• Stand with your feet hip-width apart and place the barbell directly over the middle of your foot.
• Keeping your back flat and tight, push your hips back (imagine closing a door with your butt) as you bend your knees slightly and grab the barbell with an overhand grip (palms facing back). (Make sure to keep your butt higher than your knees at all times.) This is the starting position.
• Keeping your core engaged, back flat and the bar close to your body, drive through your heels and raise the bar until your legs are fully extended, squeezing your glutes and driving your hips forward as you do so.
• Pause, then reverse the movement to return to the starting position.

How to do a sumo deadlift

• Stand with your feet several inches wider than shoulder width, shoelaces directly under the barbell, and toes pointing slightly outward (about a 45-degree angle)
• Keeping your back flat and your arms hanging naturally between your knees, push your hips back (imagine you’re closing a door with your butt – that’s the “hip hinge” mentioned earlier) while bending your knees slightly and grabbing the bar with an overhand grip (palms facing back). (Keep your knees in line with your feet and make sure to keep your butt higher than your knees at all times.) This is the starting position.
• Keeping your core engaged, back flat and the bar close to your body, drive through your heels and raise the bar until your legs are fully extended, squeezing your glutes and driving your hips forward as you do so.
• Pause, then slowly reverse the movement to return to the starting position.