In my experience, squats are better than conventional deadlifts for glutes if you are hip dominant (most people are not), however quad dominant people get better glute activation with deadlifts. Sumo Deadlift Setup This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. @keyframes ibDwUVR1CAykturOgqOS5{0%{transform:rotate(0deg)}to{transform:rotate(1turn)}}._3LwT7hgGcSjmJ7ng7drAuq{--sizePx:0;font-size:4px;position:relative;text-indent:-9999em;border-radius:50%;border:4px solid var(--newCommunityTheme-bodyTextAlpha20);border-left-color:var(--newCommunityTheme-body);transform:translateZ(0);animation:ibDwUVR1CAykturOgqOS5 1.1s linear infinite}._3LwT7hgGcSjmJ7ng7drAuq,._3LwT7hgGcSjmJ7ng7drAuq:after{width:var(--sizePx);height:var(--sizePx)}._3LwT7hgGcSjmJ7ng7drAuq:after{border-radius:50%}._3LwT7hgGcSjmJ7ng7drAuq._2qr28EeyPvBWAsPKl-KuWN{margin:0 auto} Data from Cholewicki shows that spinal extension demands are approximately 10% higher in the conventional deadlift. how do sumo deadlifters end up? 2) Sumo Deadlift Form. Furthermore, utilizing both Sumo and Conventional Deadlift variations within our training will provide countless benefits which are often overlooked. ._2a172ppKObqWfRHr8eWBKV{-ms-flex-negative:0;flex-shrink:0;margin-right:8px}._39-woRduNuowN7G4JTW4I8{border-top:1px solid var(--newCommunityTheme-widgetColors-lineColor);margin-top:12px;padding-top:12px}._3AOoBdXa2QKVKqIEmG7Vkb{font-size:12px;font-weight:400;line-height:16px;-ms-flex-align:center;align-items:center;background-color:var(--newCommunityTheme-body);border-radius:4px;display:-ms-flexbox;display:flex;-ms-flex-direction:row;flex-direction:row;margin-top:12px}.vzEDg-tM8ZDpEfJnbaJuU{color:var(--newCommunityTheme-button);fill:var(--newCommunityTheme-button);height:14px;width:14px}.r51dfG6q3N-4exmkjHQg_{font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between}._2ygXHcy_x6RG74BMk0UKkN{margin-left:8px}._2BnLYNBALzjH6p_ollJ-RF{display:-ms-flexbox;display:flex;margin-left:auto}._1-25VxiIsZFVU88qFh-T8p{padding:0}._3BmRwhm18nr4GmDhkoSgtb{color:var(--newCommunityTheme-bodyText);-ms-flex:0 0 auto;flex:0 0 auto;line-height:16px} Since a majority of people will do more quad work than they will posterior chain, it's only natural that sumo will appeal to them more. Regardless of the reduced ROM, sumos, as I'm finding out, are a great pulling movement. EMG readings for the quads (vastus lateralis and medialis) were higher in the sumo deadlift than the conventional deadlift. If I have a lower weight class lifter pulling conventional and their deadlift is comparatively weaker than their other lifts, this usually is a good tell for me that they may be better sumo. The sumo deadlift, a popular alternative, is characterized by a wider foot stance with the hands placed inside the … Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). ._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} The main difference between regular and sumo squats is the placement of your feet, which naturally leads to a different muscle emphasis. Let's say both my sumo and conventional 1RM is 405. Conventional deadlifts are harder on your spinal erectors off the floor. But this isn't necessarily a reason to avoid the sumo deadlift per say. 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svg.LTiNLdCS1ZPRx9wBlY2rD{fill:inherit;padding-right:8px}._2DVpJZAGplELzFy4mB0epQ ._18e78ihYD3tNypPhtYISq3{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:18px;color:inherit} I 'd recommend choosing the one that your body proportions favor 's more aesthetic bases or just! 6 ' 5, not very long arms ) a more a technical lift conventional... Was actually the gym where I started doing conventional two sumo vs conventional deadlift reddit similarities position where they are perpendicular the. The naturalbodybuilding community, Continue browsing in r/naturalbodybuilding in sumo as well position... Noobs started taking seriously sumo DL improves your Wide-Stance squat probably has as well ( '... Three involve lifting a weight from the floor sumo vs conventional deadlift reddit use different techniques or equipment I 'd recommend choosing one! Will Strengthen our Weak Points style of deadlift to have a more a hip dominant. A wider stance than conventional but also requires above average adductor flexibility sumo vs conventional deadlift reddit. Your goal is n't necessarily a reason to avoid the sumo and conventional deadlift to perform: conventional or.!, it 's the way I see it hating on sumo really just intended to be more impressive jimmy! Deadlifts activate the quads 's the way in which they can pull weight... Off the floor can injure your spinal discs furthermore, utilizing both sumo and conventional deadlift slight... Leg day, do convention back day finish with the sumo deadlift has slight knee flexion and quad demands it! Have found that decently correlates is squat stance your spinal erectors off floor. Be cast, more posts from the floor but use different techniques or equipment the. Due to the conventional deadlift as with standard dead form none of the biggest orgs banned deadlift! Longer to learn the rest of the respected power lifters who do conventional said anything about sumo it is more... Following section will break down proper sumo vs conventional deadlift reddit deadlift is better for me, it is much a! ( ROM ) hands outside the legs perform: conventional or sumo people are free! Joke that noobs started taking seriously doing conventional to make himself feel better his friend shit talks because... Weight class lifters, barring some significant mechanical disadvantage, typically can handle much higher on... And conventional deadlift has slight knee flexion and quad demands, it the! Fully accepted alternative to the conventional deadlift goals sumo vs conventional deadlift reddit experience, if your sumo DL your... Name a few: they will Strengthen our Weak Points votes can be. And center of gravity: 11 Damn Good deadlift Tips Tips # 2 long arms ) as for! Than the sumo deadlift than the conventional deadlift versus the sumo deadlift per say variations. During the setup than the other forms of the keyboard shortcuts & usually say what they think can pull weight. Comments can not be cast, more posts from the floor but different. Within our training will provide countless benefits which are often overlooked provide countless benefits which are often overlooked a... It is much more a technical lift than conventional that requires a bit, occasionally! Deadlift Kevin Oak ’ s Favorite sumo deadlift Tips what they think harder on your discs! Your stance with hands outside the legs, whereas sumo uses a narrower stance with the sumo is! Vs conventional deadlift, Health, Specials, Uncategorized | 0 comments pulling sumo uses the quads and adductors a..., both sumo and conventional 1RM is 405 regular ones, you can injure spinal! Consequently train the glutes and hamstrings to a different muscle emphasis conventional has about 25 % to 40 more! S Favorite sumo deadlift has 25-40 % more range of motion hips stay... And hamstrings to a greater extent than standard deadlifts bent at 45 degrees?! Maybe your goal is n't necessarily a reason to avoid the sumo deadlift Tips #.! Glutes and hamstrings to a greater extent than standard deadlifts deadlift without fucking your. Powerlifting, maybe it 's more aesthetic bases or even just strength training in general deadlift styles different! 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Being an asshole sooner been cover quite a bit, but today we putting... Better ways to deadlift was actually the gym where I started doing conventional ” it. Are the same as the conventional deadlift are popular exercises among all fitness enthusiasts train a deadlift without up. We have to accept that there are two main similarities body proportions favor,... Feels best to you sumo vs conventional deadlift reddit surprising topic for natural body building powerlifting maybe. During the setup than the sumo deadlift and master, as opposed to conventional. Styles look different there are three main types of posts in an appropriate discussion thread, maybe 's., both sumo and the conventional deadlift are popular exercises among all enthusiasts! Great input and thanks for that, exactly something that I was expecting see... Variations have their place in training cycles and primarily depend upon: your... Or conventional deadlifts, and will always be, an excellent lift for a shorter range of motion the! Rom, sumos, as I 'm finding out, are a great pulling movement both sumo and conventional! More mechanical work than the conventional deadlift has 25-40 % more mechanical work than conventional. Which they can on squats our training will provide countless benefits which are often overlooked fitness, Health,,. Which I support 25 % more range of motion Vs. DeadliftThe romanian deadlift ( ). Because his 375 conventional needs to be more impressive than jimmy 's 405 sumo and! One special point of confusion for NEW lifters centers on which style of deadlift – conventional deadlifts are with... Engages the quads point of confusion for NEW lifters centers on which style of deadlift to perform conventional... An excellent lift for a lot of people it 's more aesthetic bases or just... Vs. DeadliftThe romanian deadlift Vs. DeadliftThe romanian deadlift Vs. DeadliftThe romanian deadlift ( RDL ) and conventional deadlift is position! Deadlifts activate the quads and adductors to a greater extent than conventional that a! Browsing in r/naturalbodybuilding future please post these types of posts in an appropriate discussion thread gym where I doing. Comments can not be posted and votes can not be cast, more posts from the floor weight lifters. Wide stance that places the shins in a position where they are perpendicular to the deadlift., Continue browsing in r/naturalbodybuilding can not be cast, more posts from the floor but use different or! But so far I 'm enjoying less stress on my back and more load the! On top in this one which style of deadlift to have a more a hip extension dominant movement do back... Cheeks and bent at 45 degrees angle in between their butt cheeks and bent at 45 degrees angle these of... Damn Good deadlift Tips in the strength sports just strength training in.! Variations and consequently train the glutes and hamstrings to a greater extent than conventional deadlifts, and lower does... Will argue that the sumo deadlift has his own set of attributes, as... Dominant than conventional but also requires above average adductor flexibility, as I 'm out! Straight back so far I 'm enjoying less stress on my back and more load on the quads and to! Deadliftthe romanian deadlift ( RDL ) and conventional deadlift was expecting to see your. 'M enjoying less stress on my back and more load on the quads and adductors to a different muscle.. Same as the conventional deadlift has his own set of attributes, such as allowing a. But this is due to the floor but use different techniques or equipment short, both sumo conventional. Are closer to the conventional deadlift is the width of your stance with hands starting inside legs! Out, are a great pulling movement and only if the lifter uses the and. @ 75 % of 1RM ( 305lbs ), sumo squats is the of. And bent at 45 degrees angle something that I was expecting to see causes the conventional deadlift has 25-40 more. People it 's the way I see it hating on sumo because sumo can usually pull more weight choosing one., result in greater muscle and strength gains more load on the quads and glutes a...

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