Sumo Deadlift vs Conventional: What's the Difference?

To sumo deadlift or conventional deadlift? That is the ultimate workout question. A highly debated discussion in the strength training world, the sumo and conventional deadlifts have lifters struggling to pick sides.

But, when comparing sumo deadlifts to conventional deadlifts, you may find enough differences between the two to make room for both versions in your weight lifting routine. The forms may vary and each may use your muscles differently, but they've got one thing in common: Endless benefits.

Just promise us you won’t pick your favorite until after reading this article, which will cover:

• Proper form for the sumo deadlift vs. conventional
• Sumo deadlift vs. conventional differences
• Pros and cons of both deadlift variations
• Sumo deadlift vs. conventional deadlifts: Which is better?
• Frequently asked deadlift questions and answers

WHY ARE DEADLIFTS SO IMPORTANT?

A full-body strengthening exercise, the deadlift does everything from building muscles to improving functional movement. In turn, you increase your ability to perform everyday activities while building muscle mass.

Research shows that the deadlift recruits multiple muscle groups, requiring them to produce high levels of force at high contraction rates¹. This move is beloved by athletes and gym-goers alike as it supports muscle hypertrophy and building muscle, improves your sprint speed and jump performance, and strengthens the upper and lower body and the core.

Whew! To summarize, the deadlift is a must in every workout routine.

Sumo Deadlift Vs. Conventional Deadlift: What's the Difference?

Leg positioning is a big difference between the sumo deadlift and conventional deadlift. And the difference in how your lower body sets up impacts how easy it is to reach down and grasp the barbell, which muscles are more activated, and who may benefit more from each version.

The different lower body positioning also results in a greater range of motion in the conventional deadlift compared to the sumo deadlift.

Let’s dig in, shall we?

WHAT ARE CONVENTIONAL DEADLIFTS?

Conventional deadlifts make the list as one of the best compound exercises, as they're a full-body move that activates your entire posterior chain, which is essentially all of your muscles on the back of your legs and back.

It does a great job engaging multiple groups because it requires your hips and knees to extend and flex to complete the movement.

Meanwhile, your arms and back are hard at work as they hold a weight-loaded barbell. Because the conventional deadlift is such a demanding exercise, proper form is crucial. If you’re just starting, prevent injury by going light on the weights or just using body weight as you become familiar with the proper setup. 

How to Perform Conventional Deadlifts:

• Set up a barbell with your weight plates. To get in the conventional deadlift stance, start behind the barbell and place your feet shoulder-width apart, keeping your hips aligned with your knees.
• Bend your knees, hinge at your hips, and keep your back straight, reaching down to grab the barbell. Your arms should be straight as you place an overhand grip on the bar. Line up your hands with the outside of your legs.
• Before you begin moving, retract your shoulder blades to engage your back. Driving your hips forward, keep your barbell close to your body as you lift it from the ground. Continue driving upward until you’re fully standing, with your knees and hips straight. At the top of the move, you can activate your glutes even more by driving your hips into the bar and squeezing your glutes.
• Begin lowering your bar to the ground, bending at the knees, and hinging at the hips. Continue keeping the barbell close to your body.
• The barbell should briefly touch the ground before you begin driving upward again.

Conventional Deadlift Form Tips:

Remember these pointers for having a perfect conventional deadlift form.

• Keep your hands positioned to the outside of your legs.
• Your legs are hip-width.
• Your hips align with your knees.
• Your torso angle is more bent over, but your back remains straight.

CONVENTIONAL DEADLIFT STANCE MISTAKES

Hand and foot placement, a straight back, and shoulders rotated backward are crucial for safely performing the conventional deadlift.

1. You bend your back during the movement. 

This is the easiest way to get hurt during the conventional deadlift. Make sure your back stays straight, avoiding bending, rounding, or arching it.

Keep your chest upright and straight, which will help stabilize your back. Also, focus on feeling the movement in your legs, placing force through your feet into the ground as you raise the bar.

2. Your foot positioning is off. 

Your feet should be hip-width, with your toes pointing straight ahead.

The front half of your foot is under the bar during the movement. If your feet are too far back, more stress is placed on your low back.

3. Your hands are too close or too far apart. 

Placing your hands too close or too far apart can throw off your entire form and make the movement feel more unnatural. When you’re getting set up, place your hands just wider than hip-width apart on the bar.

4. Your hips are positioned incorrectly. 

If your hips are too high or too low in the movement, this is another way to take work out of your muscles (a major no-no) and place more stress on the low back.

Start with your knees slightly bent before sitting back in your hips. Your hips need to be in between the knees and shoulders.

They should be higher than the knees and lower than your shoulders. You also want them nice and close to the bar.

5. You strain your shoulders.

Check-in with yourself during the exercise to avoid straining your shoulders.

Retracted shoulder blades are good for form and back activation, but rounded, contracted shoulders will take work out of your back and leg muscles and could lead to an upper-body injury.

WHAT ARE SUMO DEADLIFTS?

Similar to the conventional deadlift, sumo deadlifts are a full-body move great for muscle gain. The big difference is foot placement.

To sumo deadlift, you’ll need to start with your feet pointing outward and positioned wider than shoulder-width.

To lower down to grab the barbell while keeping your trunk upright and your back neutral, you’ll need decent hip mobility, enabling your knees to push outward and your hips to externally rotate during the exercise. If you don't know how flexible your hip joints are, we suggest testing your mobility before proceeding with the move.

How to Perform Sumo Deadlifts:

• For best sumo deadlift technique, start by setting up a barbell with your desired weight.
• You want a wider stance for this move. Stand behind the barbell, setting your feet wider than shoulder-width with your feet turned outward at a 40 to a 45-degree angle. Your mid-foot should be in line with the bar.
• Keeping your back straight, reach down to grab the barbell. Your arms are straight and should hang down between your knees. 
• Grab the barbell using a pronated grip, alternating grip, hook grip, or a pronated grip with straps. When lowering down for the barbell, bend your knees and push them outward. This will result in you squatting down to grab the barbell, while you shift your hips back as though you’re sitting. Keep your trunk upright and your shoulders slightly in front of the bar as you sink into a squat position.
• Keep your chest upright with a forward gaze, retracting your shoulder blades to eliminate any slack in your arms. Begin straightening your knees, keeping the barbell close to your shins as you bring it upward.
• As your legs fully straighten, drive your hips into the bar while contracting your glute muscles.
• Bend your knees and sit back in the hips to begin lowering your bar to the ground, keeping your back and trunk straight and the bar close to your body. Let the barbell quickly touch the ground before moving upward again.

SUMO DEADLIFT MISTAKES

To avoid injury and make the biggest strength gains, form is everything. Pay close attention to your hips, foot positioning, and hip external rotation.

1. Your hip positioning is incorrect. 

During the exercise, be mindful of where your hips are. A common error is either dropping them too low or starting too high.

Hips that are too low will prevent you from creating correct tension with your barbell, while overly high hips will take the work out of your quads.

2. Your spine isn’t neutral. 

Keep your trunk upright and straight throughout the sumo deadlift. Avoid rounding or twisting your back.

By activating your lats and rolling your shoulders back while keeping your chest high, you should (and must!) keep your spine neutral. Core stability will also help keep a straight back.

3. Your foot positioning is off. 

Start with your feet pointing out at a 45-degree angle, ensuring your shins are vertical and perpendicular to the floor.

Your feet should be shoulder-width or slightly wider. If your shins aren’t vertical at the beginning of your lift, your feet are too wide.

In addition, not beginning with your feet at a 45-degree angle will limit your hip mobility, which is the last thing you want while performing a sumo deadlift.

4. Your knees don't push outward. 

A huge part of this exercise relies on your hips externally rotating and your knees pushing outward. This creates more space for you to lower to the ground with your barbell, while further activating the glutes and quads.

If your knees don’t push outward and continue to track over your feet, you may find your barbell hits your knees. This is a sign your hip structure isn't as flexible as it should be.

If this is happening, make an active effort to push the knees out as you lower down. If you find you can’t do it, it’s time for some hip mobility exercises.

Sumo deadlifts vs conventional deadlifts: Muscles Worked

There is a reason deadlifts are so popular: They work multiple large muscle groups well. If we were to list every muscle that the deadlift works, we could probably list almost all of them. In fact, they're so beneficial, you'll be hard pressed to find an ultimate leg workout that doesn't include at least one variation.

Instead of touching on each muscle worked in the deadlift (it'd go on and on!), this list focuses on the largest muscles worked the most.

The sumo deadlifts and conventional deadlifts work many of the same muscles, but your lower body positioning in each movement makes a difference in which muscles work the hardest.

Here's what both versions work:

Upper Body:

• Erector spinae
• Lats
• Traps

Lower Body:

• Hamstrings
• Quads
• Glutes
• Calves

Ideally, when programming deadlifts, you can place them on leg day, include them in your full-body workout, or even work them into a back routine.

Honorable muscle mention goes to the hip flexors, psoas and piriformis, and your biceps and forearm muscles.

And let’s not forget your core, which contracts the entire time as it supports your low back and keeps your trunk upright.

SUMO DEADLIFT MUSCLES

So, why would you choose the sumo deadlift over the conventional, or vice versa? While they activate many of the same muscles, your form determines which work harder during each movement.

Your feet positioned wide and pointed outward require much more hip and inner thigh strength than a conventional deadlift, meaning your hip flexors and adductors have to work significantly harder in the sumo deadlift. If you're not already incorporating adductor exercises into your regimen, the sumo deadlift may be a great option to bridge that gap.

In addition, research shows that sumo deadlifts target your quads, particularly the vastus medialis and vastus lateralis, more than the conventional deadlift². 

The sumo deadlift also activates the tibialis anterior more, a muscle found on the lower leg in front of the shin bone, and the glutes are worked more in this deadlift variation. Key takeaway: Sumo deadlifts hit your quads, glutes, and hip flexors more than the conventional deadlift.

CONVENTIONAL DEADLIFT MUSCLES

If the sumo deadlift does such a great job hitting your glutes and quads, why bother with the conventional deadlift?

Again, this is where the form variation comes in. As your feet are closer together and pointing forward, the conventional deadlift emphasizes your hamstrings and lower back, particularly the erector spinae. And as erector spinae exercises are essential for lower back health, including a compound move like the conventional deadlift is a great way to target the back muscles while also activating the leg muscles. As an added note, if you have had low back issues in the past, consider using a lifting belt.

Your gastrocnemius, or calf muscles, is also activated more in the conventional deadlift². So when should you do the conventional deadlift? When your goal is to target your hamstrings, low back, and calves.

CONVENTIONAL AND SUMO DEADLIFTS BENEFITS

Sumo deadlifts and conventional deadlifts share a lot of similarities. Benefits of both include:

1. Build Muscle Mass and Increase Overall Strength: 

They both share the same long list of muscles worked, making them an essential compound movement in your lifting routine.

The sumo deadlift targets the quads and glutes more, while the conventional counters this with more hamstring, calf, and erector spinae activation. Meanwhile, they’re also working the hip flexors, arms, and remaining back muscles.

2. Increase Athletic Performance: 

We refer you to the study we referenced above that discusses the deadlift’s ability to improve sprint speed and jump height.

An ability to run faster and jump better just means you’ll be able to work out even harder and more efficiently, leading to more muscle and additional calories burned.

Plus, you’ll be that awesome gym bro doing plyo box exercises like a boss.

3. Improve grip strength: 

A strong grip is incremental to completing both the sumo and conventional deadlift. And as your forearms isometrically contract throughout your set, you'll be building muscle and gaining strength.

This will help you continue bumping up your deadlift weights, and you’ll also notice improvements the next time you’re using free weights. Looking for some more forearm love so you can lift heavier when performing deadlifts? Try some forearm exercises for added strength and muscle.

4. Versatile: 

We love the deadlift because there are several ways to change it up, based on your available equipment and skill level.

For example, if you’re a beginner, use a trap bar instead of a barbell, which makes it easier to maintain proper form and a firmer grip, while placing less stress on your lower back.

At home with no barbell in sight? Other deadlift variations include turning the move into a dumbbell deadlift (both conventional and sumo deadlift) instead. A kettlebell or resistance bands are two other great options for both exercises.

Alternatively, you can use a barbell but may opt for no weight until you perfect the form. And you have several grip options with the sumo deadlift, so you can pick the one most comfortable.

5. Boost Your Metabolism and Supports Weight Loss:

Both deadlift variations activate multiple major muscle groups, making them great for building all-over muscle mass, increasing heart rate, torching calories, and helping you achieve body recomposition.

If you’re training for weight loss, placing the deadlifts in a circuit training routine is an incredible calorie burner.

And let’s not forget that the more muscle you build, the more calories your body can burn daily. So when you throw a move like a conventional or sumo deadlift, designed to build muscle in multiple groups, into your routine, you're also helping your body burn extra calories while at rest.

We love multitasking.

Benefits of The Conventional Deadlift

Whether you struggle with hip flexibility or have poor posture you're trying to correct, there are a ton of perks that come with putting in the work on conventional deadlifts.

1. Better for those with hip immobility.

A sumo deadlifting style requires a decent amount of hip mobility, which is not something everyone has. If you find it hard to externally rotate your hips while ensuring your knees push outward and still track over your feet, then the conventional stance is for you.

It may also be time to throw some hip stretches into your cool-down stretching routine.

2. Improves your posture.

While both versions work the core and the back, the conventional deadlift takes the lead for working the low back muscles.

As long as you don’t have back issues (if you do, the sumo deadlift is the better choice), the conventional deadlift forces you to keep a straight back that can help counteract rounded shoulders or a hunched upper back.

3. Great for strengthening the low back, hamstrings, and calves.

These muscles don’t always get as much attention as they should, but the conventional deadlift ensures they don’t go ignored. Quads may be front and center, but we promise it’s just as important to have muscular hamstrings, strong calves, and a powerful low back. Quad exercises are important, but don't neglect the rest of your muscles.

Benefits of The Sumo Deadlift

If you have back issues you're working around or are just really trying to grow your quads, there are several great benefits that may have you including the sumo deadlift in your leg day routine.

1. Great for those with shorter arms.

The sumo deadlift style brings a few unique benefits to the table, including being ideal for lifters with shorter arms as the sumo stance enables you to lower down closer to the ground to grab the barbell.

If your arms are less than 38% of your total body height, research shows that it may be harder on your back when grabbing the barbell during a conventional deadlift³.

2. A better option for those with back problems.

In addition, if you have low back pain or lack thoracic mobility, sumo style deadlifting enables you to stay more upright, resulting in less stress and force on the low back. This means you can do it more safely with a lower risk of injury. We also suggest using some low back pain-relieving exercises to help you tackle the problem.

3. Ideal for targeting the quads and glutes.

Looking for a compound exercise to grow your quads and glutes? You’ve got it! Research shows muscle activation is high for both in the sumo deadlift².

SUMO DEADLIFT VS. CONVENTIONAL DEADLIFT: PROS AND CONS

We realize it may be hard to keep track of the pros for both the sumo deadlift vs. conventional deadlift (there are too many to count!), so here's a look at the pros and cons for each. Notice there are way more pros than there are cons. Also, you'll notice several pros that are the same for both - that's because they both share several great benefits (see the shared benefits listed above).

PROS:

Sumo Deadlift	Conventional Deadlift
Burns calories and blasts fat, supporting weight loss	Burns calories and blasts fat, supporting weight loss
Builds muscle mass	Builds muscle mass
Increases grip strength	Increases grip strength
Versatile	Versatile
Increases your strength and athleticism	Increases your strength and athleticism
Safer & better for those with back issues	Improves posture
Better for those with short arms	Better for improving functional strength
Less range of motion may lead to lifting heavier weight	More natural position and greater range of motion during the lift
Targets your glutes and quads	Targets your back, hamstrings, and calves

CONS:

Sumo Deadlift	Conventional Deadlift
Unnatural stance	Higher injury risk
Hard for those with inflexible hips and less mobility	Hard for those with back issues; may cause back pain
More challenging to master form and technique	Less lower-body activation

SUMO DEADLIFT VS. CONVENTIONAL DEADLIFT: WHICH IS BETTER?

We’ve run through everything there is to know about the conventional vs sumo deadlift styles, which leads us to our next question: Which is better?

Our answer, while a tad anticlimactic, is that they are equally beneficial. Picking one over the other is personal preference and dependent on your goals. If your main focus is glute exercises and growing your quads, the better option is the sumo deadlift.

If you’re focused on emphasizing hamstring exercises and ensuring you have a strong low back, the conventional deadlift is better for you.

Similarly, the sumo deadlift enables those with shorter arms to use better form. Those with long arms will likely find the conventional deadlift more comfortable, and if your arms are right in between, it’s truly dealer’s choice.

If you have immobile hips, the conventional deadlift’s form is better suited for you, while those with low back pain or inflexibility should opt for the sumo deadlift.

And for those who are flexible, have no back issues, and want to grow their back and lower body, you can add both versions to your weekly lifting routine.

SUMO DEADLIFT & CONVENTIONAL DEADLIFT FAQs:

Still have some lingering questions? These FAQs regarding sumo and conventional deadlifts may just have the answers you're looking for.

1) Can you lift heavier with sumo deadlifts or conventional deadlifts?

This is dependent on you! If you have stronger quads and glutes, you’ll likely be able to lift heavier during sumo deadlifts. If your hamstrings and back have more strength, you’ll likely be able to lift more during the conventional deadlift.

On the other hand, if you’ve never performed a conventional deadlift and only work on sumo deadlifts, then when the time comes to perform the traditional version, you likely won’t be able to lift as heavy.

One thing to note: With the sumo deadlift, you have a shorter range of motion, which may make it easier to lift more weight simply because you have less distance to travel with it.

2) The Sumo Vs. Conventional Deadlift: Which Builds More Muscle?

The sumo and conventional deadlifts are both great for building muscle. The sumo deadlift will build more muscle in your quads and glutes, while the conventional deadlift will more effectively strengthen your calves, hamstrings, and erector spinae.

You can expect both versions to be effective upper back exercises and beneficial for building arm muscles.

3) Who should Sumo Deadlift?

If you have short arms, back pain or spinal inflexibility, ankle immobility, or are trying to grow your glutes and quads, sumo deadlift. 

4) Who should perform Conventional deadlifting?

If you have longer arms, inflexible hips, or want to improve your posture or grow your calves, hamstrings, and erector spinae, the conventional deadlift should be in your routine.

PROGRAMMING SUMO DEADLIFTS VS. CONVENTIONAL DEADLIFTS

There are a few things to consider when programming the sumo deadlifts and conventional deadlifts. First, if you can safely perform both moves, there is room for both in your routine.

You could even perform sumo deadlifts on leg day and conventional deadlifts on a back day. Or, you could select one for an 8-12 week period and then switch to the other variation.

If you’re training to increase your strength and power, target 3 to 5 sets of between 1 and 5 reps each. For strength and muscle hypertrophy, aim for 3 to 5 sets of 6 to 8 reps.

If you're going heavy with your weights, don't overdo your sets and reps. Because this move is extremely demanding and takes a toll on your central nervous system, performing 5 sets of 12 reps at an ultra-heavy weight is going to be highly fatiguing. 

And as its a compound move used for strength gains, we also recommend placing this move at the beginning of your workout to improve your strength, and then move on to squats, lunges, curls, and extensions for muscular hypertrophy at a higher rep range.

Our final thoughts on deadlifts: Both versions are great, and the variations make it likely that even if you’re dealing with one problem, (like inflexibility or back pain), you can still use the other.

And considering all of the benefits and the limited list of cons, you want at least one of these killer moves in your weight lifting routine!

Related: 

• The 5 Best Resistance Band Deadlift Variations
• 4 Deadlift Alternatives That'll Actually Build Size & Strength
• 7 Kettlebell Deadlift Variations For Building Strength & Muscle Mass

References:

1. Vecchio, Luke Del. “The Health and Performance Benefits of the Squat, Deadlift, and Bench Press.” MOJ Yoga & Physical Therapy, vol. 3, no. 2, 6 Apr. 2018, 10.15406/mojypt.2018.03.00042.
2. ESCAMILLA, RAFAEL F., et al. “An Electromyographic Analysis of Sumo and Conventional Style Deadlifts.” Medicine & Science in Sports & Exercise, vol. 34, no. 4, Apr. 2002, pp. 682–688, 10.1097/00005768-200204000-00019.
3. Hales, Michael. “Improving the Deadlift: Understanding Biomechanical Constraints and Physiological Adaptations to Resistance Exercise.” Strength and Conditioning Journal, vol. 32, no. 4, Aug. 2010, pp. 44–51, 10.1519/ssc.0b013e3181e5e300. Accessed 10 June 2019.