Execution Cues:
Sumo Deadlifts:
- Set up a free barbell with a standardized plate. If you're using less than 135lbs (45lb plate on each side of the 45lb bar), make sure to use Olympic or bumper plates for consistency in the range of motion.
- Approach the bar evenly. Take a wider stance by moving your feet closer to the plates on each side. Your hips should be abducting and also externally rotating to allow your feet to angle out rather than straight forward. The width and severity of the hip abduction/rotation is going to be very individual, so it may require a bit of tinkering and practice to find what is right for you.
- After solidifying the setup positioning, make sure the bar is about an inch away from your shins and over your mid-foot when standing upright.
- Next step is to find your start position for the deadlift. Drop your hips slowly while hinging, abducting and externally rotating until your outstretched arms meet the bar directly under you. From here, grip the bar with a double-overhand grip for now (we will come back to this).
- You should now be in your start position. Everyone will have a unique body orientation for their Sumo deadlift start position but a few things should be constant: 1) Vertical shins, 2) Neutral spine, 3) Hands inside the shins, 4) Bar close to the shins. A lot of the other variability will have to be ironed out by individual.
- To begin the concentric, brace the abs, depress the shoulders and start to drive through the legs/quads in order to pull tension into the bar and break the load from the floor. Once the bar begins its upward movement, continue to extend the knees until the point in which the hips can begin to extend forward in sync with the shoulders extending back. The bar should stay tight to the legs through the whole concentric.
- There are a lot of moving parts during the concentric and coordination is paramount. This will take a lot of practice to get right especially with increasing loads/intensities.
- The end of the concentric should see the hips fully extended into the bar, knees lockout out and shoulders over the pelvis. It's important to note that the pelvic position should still be neutral in lockout; avoid lumbar hyperextension to finish the rep.
- In order to return to the start position, perform the eccentric as a controlled reversal of the concentric. Ensure abs stay braced and keep the bar very tight to your legs until the load returns to the floor. You should end the rep in the exact same position that you started.
- Note: I would recommend using straps for grip if you're training for volume/hypertrophy. A mixed grip or hook grip can be used for those looking to incorporate grip strength.
Conventional Deadlifts:
- Set up a free barbell with a standardized plate. If you're using less than 135lbs (45lb plate on each side of the 45lb bar), make sure to use Olympic or bumper plates for consistency in the range of motion.
- Approach the bar evenly. Your feet should be about shoulder width and slightly externally rotated (but much less than with Sumo).
- After solidifying the setup positioning, make sure the bar is about ~1.5 inches away from your shins and over the balls of your feet when standing upright.
- From here, hinge your hips back as far as you can while reaching down for the bar with your arms outstretched. Chances are, you will also need to bend your knees slightly to grab the bar but make sure this bend is minimized while the hinge is maximized. Now hold onto the bar with your preferred grip.
- You should now be in your start position. Everyone will have a unique body orientation for their Conventional deadlift start position but a few things should be constant: 1) Slightly forward angled shins, 2) Neutral spine, 3) Hands outside the shins with knees inside the elbows, 4) Bar close to the shins. A lot of the other variability will have to be ironed out by individual.
- To begin the concentric, brace the abs, depress the shoulders and start to drive through the legs/quads in order to pull tension into the bar and break the load from the floor. Once the bar begins its upward movement, continue to extend the knees until the point in which the hips can begin to extend forward in sync with the shoulders extending back. The bar should stay tight to the legs through the whole concentric.
- There are a lot of moving parts during the concentric and coordination is paramount. This will take a lot of practice to get right especially with increasing loads/intensities.
- The end of the concentric should see the hips fully extended into the bar, knees lockout out and shoulders over the pelvis. It's important to note that the pelvic position should still be neutral in lockout; avoid lumbar hyperextension to finish the rep.
- In order to return to the start position, perform the eccentric as a controlled reversal of the concentric. Ensure abs stay braced and keep the bar very tight to your legs until the load returns to the floor. You should end the rep in the exact same position that you started.
Key Similarities:
- Hinge-based
- Systemically demanding, especially the entire posterior chain
- Best used for lower reps/set and higher intensities
- High technical prerequisites
- Many potential failure points outside of the primary working muscles including grip and upper back strength
- Strong carryover to force development and athletic performance
Key Differences:
- Sumo is wide stance; Conventional is narrow stance
- Hands/arms are inside the knees/feet with Sumo; Hands/arms are outside the knees/feet with Conventional
- More load can typically be used with Sumo due to a shorter ROM and more hip dominance
- Sumo is generally better for improving pure deadlift strength while Conventional is usually better for hypertrophy and volume-based goals
- Sumo tends to be harsher on the hips while Conventional is more taxing on the low back
- Females will typically be more comfortable with Sumo than males due to their hip anatomy and mobility
- Sumo requires more adductor/quad involvement; Conventional is more hamstring/erector
Primary Use Case for Sumo Deadlifts:
- Maximal Loading of the Deadlift
Primary Use Case for Conventional Deadlifts:
- Hypertrophy of the Posterior Chain