The conventional deadlift is better for those with strong glutes, hamstrings, and lower back muscles. Furthermore, utilizing both Sumo and Conventional Deadlift variations within our training will provide countless benefits which are often overlooked. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. To name a few: They Will Strengthen Our Weak Points. For the deadlifts, are my hips too high on the 120 sumo? The main difference between the sumo and the conventional deadlift is the position of the feet and hands. The start position looks a little like a sumo wrestler at the start of the bout, which gives this exercise its name. Sumo Deadlifts are more hip dominant than Conventional variations and consequently train the glutes and hamstrings to a much greater degree. The Sumo and Conventional Deadlift are both excellent ways to build strength.Considering that you will be able to lift more weight with the deadlift (in either form) that any other barbell movement, it stands to reason that this needs to be an essential part of your training regimen. When the bar broke the ground, knee moment was approximately 3x higher for sumo deadlifts than conventional deadlifts. In fact, you should alternate between sumo and conventional deadlifts to fully reap the benefits. A year ago I tried barbell squats but my form was so off, my back curved and I didn’t brace my core. If you’re interested in learning more about the conventional vs sumo deadlift and which … This was also reflected in another deadlift study Escamilla did, looking at EMG data. Conventional and sumo deadlift paraspinal (including erector spinae) and hip adductor excitation were similar. For that reason, the sumo deadlift is be more quad-dominant than its conventional counterpart, as well as less stressful to the joints and muscles surrounding the lumbar spine. Conventional vs. Sumo Deadlifts. This means the posterior chain muscles of the hamstring, glutes, and lower back are going to be stressed more in a conventional deadlift than in a sumo deadlift.. Try the stiff leg deadlift and Romanian deadlift too — these compound movements will make you stronger, improve your posture, and lower your risk of injury. Sumo deadlifts are performed with a much wider stance than conventional deadlifts. Pulling sumo uses the quads and adductors to a greater extent than conventional but also requires above average adductor flexibility. This is another attempt at barbell squats since January 2020. Other Considerations: Power, Force, and Velocity At first glance it appears reasonable, after all, since the sumo deadlift looks more like a squat with the bar in the hands, and we all know the squat is king for hip development. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. “Conventional deadlifts work the back harder, but sumo deadlifts work the hips harder.” This line of thinking is ubiquitous in the powerlifting community. EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. For instance, a long torso means there is a greater moment arm from the shoulders to the hips. OUR NEW PROGRAM: https://kizentraining.com/p/squatspecializationToday we're talking about the sumo vs conventional deadlift. Sumo Deadlift Setup. While the conventional deadlift has slight knee flexion and quad demands, it is much more a hip extension dominant movement. 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