![]() ![]() Timing of LockoutĪnother similarity between conventional and sumo deadlifting is the timing of the lock-out.įor most people, the timing of the hips and knees to finish the movement will happen simultaneously. If you don’t have muscular tension before lifting the bar, both your conventional and sumo deadlifts will be inefficient off the floor. To build up tension, you’ll want to grab the bar in a strong grip, set your back by squeezing your lats, engage your glutes and hamstrings by actively pulling them into the start position, maintain a neutral head position, and drive your feet into the floor. Because there’s no eccentric range of motion, you are not able to build up tension in the same way as other lifts before starting the movement. Building Muscular Tensionįor both the conventional and sumo deadlift, you’ll want to ensure that you achieve maximal muscular tension in the start position. It’s important to recognize that while the two deadlift styles look different there are two main similarities. Coaching Perspectives on Deciding Between Conventional vs.Sumo Based On Muscular Strengths & Weaknesses I also share some pragmatic tips from my own experience working with powerlifters and interview other coaches on the topic. I’m going to cover each of these factors in more detail, which will give you a step-by-step process to choosing whether conventional or sumo will maximize your strength potential. Other determining factors that make conventional or sumo deadlifting a better choice are based on your hip structure, limb length, body weight, and muscular strengths and limitations. As such, you should train both conventional and sumo for a period of time to see if you have a personal preference. The first way to decide is to understand which style feels the most comfortable throughout the entire range of motion. Neither variation is going to be naturally easier or harder as it depends on certain individual differences. Anthropometrical Determinants of Deadlift Variant Performance.Every time I give workshops on powerlifting technique at least one person always asks whether they should deadlift conventional or sumo. Text and graphics from the StrengthLog app. How to Train Your Back Muscles: Exercises & Workout.How to Grip the Bar When You’re Deadlifting.How to Deadlift: Technique, Training, and Gaining.One study found that people with long torsos relative to their height tended to be slightly stronger in the sumo deadlift than in the conventional, but the correlation was weak (r=0.3), so you should make sure to give both techniques a fair try. If your goal is to lift as much weight as possible, then you should try out both styles for a while and see which one feels better and which you can lift the most weight in.If your goal is to build your back muscles, then the conventional deadlift technique is generally the better choice.Which style you should use depends largely on what your training goal is. Should You Use the Sumo Deadlift Technique or the Conventional? Compared to the conventional deadlift, the sumo deadlift works your quadriceps muscles slightly more and your lower back slightly less. The starting position of the conventional (left) and sumo (right) deadlift. Sumo deadlifts are about 10% easier on your lower back than conventional deadlifts, likely because of the difference in back angle.While much of the same muscles are worked in the sumo deadlift and the conventional deadlifts, there are some small differences. The sumo deadlift is a variant of the deadlift, but the most common deadlift variation is standing with much narrower foot placement and gripping the bar with your arms outside of your knees. It is a good idea to experiment with different foot placements to determine which lifting technique suits your body best. This exercise requires great core stability and control, and you should strive to keep your spine straight (neutral) during the entire lift. ![]() The deadlift is a classic exercise that trains almost your entire body and a competitive event in the sport of powerlifting. Take another breath, and repeat for reps.Lower the bar back to the ground with control.Pull the bar close to your body, with a straight back, until you are standing straight.Hold your breath, brace your core slightly, and lift the bar.A good starting point is to have the bar over the middle of your foot and stand so wide that your shins are vertical, as seen from the front. Step up close to the bar with wide foot placement. ![]()
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