The difference between the sumo and conventional deadlift and when to use each variation 😎

What is the difference between a sumo deadlift and conventional deadlift and when should you do each variation? Which is better?

The main difference between a sumo and conventional deadlift is the feet / hand placement (stance) when performing the lift.

Sumo deadlift = hands inside the knees.
Conventional deadlift = hands outside the knees.

However, because of the different stance - the primary muscles used in moving the bar varies a little bit, which allows you to use each exercise to target specific muscle groups or use the variation that is more in tuned with your strengths to move more weight for a 1 Rep max. Meaning neither is particularly better than the other, it's just a matter of what you're trying to accomplish with the lift and what works best for you.

With the sumo deadlift you will be targeting more glute, quad, and adductor. Conventional more lower back and hammies.

A sneaky way to multiply the benefits from both is to combine the movements as you saw me do yesterday.

For example:
5 sets of 5 sumo deadlifts + 5 conventional deadlifts.

Hope this helps 💪🏼😎

Shorts: @freespiritoutlet (link in bio)
Hat: @bearkomplex

#powerlifting #deadlift #deadlifts #deadlifting #bodybuilding

[Onetap-bpqj]

which day i perform sumo deadlift, back day or leg day

[tonydryden]

I have lower back pain when doing conventional.